Easy fixes to stick to your diet

Creating a diet and workout plan is hard enough, but sticking to it is even harder. It’s true that it takes a lot of time and energy to adopt a new diet plan and to stick with it. So here are some common reasons why you might be tempted to quit your diet – and what you can do about it.

Diet failure reason #1: It doesn’t fit your lifestyle.

Easy diet fix: Rather than trying the latest “diet”, focus on making lifestyle changes for the long term. If you don’t have time to cook or don’t enjoy it, seek out recipes that are quick and easy, and learn your way around a restaurant menu so that you can always find something that works for you.


Mexican Food:

Say yes to: grilled seafood and poultry; soft tacos; salads; salsas.

Have less of: chips, quesadillas, chorizo, sour cream, cheese.

Chinese Food:

Say yes to:  veggies, tofu, seafood, poultry;  stir-fried, steamed, simmered, braised dishes; oyster, black bean, lobster sauce; soups; green tea.

Have less of: white rice, noodles, fried appetizers or meats, sweet and sour sauce.

Italian Food:

Say yes to:  green salads, broth-based soups, grilled meats and fish; marinara, wine or clam sauce.

Have less of: fatty meats, cheese, cheese-filled pasta; cream sauces.

Japanese Food:

Say yes to: miso soup; yakitori, sukiyaki, sushi, sashimi; vinegar, teriyaki, soy sauces; green tea.

Have less of: white rice, katsu (fried dishes), tempura, udon.

Thai and Vietnamese Food:

Say yes to: fresh spring rolls; broth-based soups; stir-fried or grilled dishes.

Have less of: fried appetizers; heavy coconut curries; peanut sauces; mee-krob; sweet sauces.

Indian Food:

Say yes to: most bean and lentil dishes; tandoori, tikka; paneer; yogurt sauces; chutney, pickles; raita.

Have less of: fried appetizers or entrees; korma; creamy curries.

Middle-Eastern Food: 

Say yes to: salads, grilled fish and poultry; dolmas; hummus; baba ghanoush.

Have less of: falafel; spanakopita; baklava.



Diet failure reason #2: Your expectations aren’t realistic.

Easy diet fix: First, recognize that a safe and reasonable rate of weight loss is about 1-2 pounds (up to about a kilogram) per week. And recognize, too, that when you’re working to establishing healthy new habits, it’s natural to slip once in a while. Rather than letting that diet slip turn into a diet fail – and giving up altogether – try to learn from your mistakes and allow some time for the new habits to get established.


Diet failure reason #3: You don’t change your environment.

Easy diet fix: Clear tempting, high-calorie foods out of your house and replace them with healthier items. Rather than a jar of candy on your desk or a bag of cookies on your kitchen counter, put out some fresh fruit or protein snack bars. Cut up some fresh veggies and put them in a highly visible spot in your refrigerator where they’ll be the first things you see. Stock your freezer and pantry with healthy staples so that you always have what you need to put together a healthy meal. And if you can’t drive past your favorite fast food restaurant without taking a detour into the drive-through, find another route.


 Diet failure reason #4: You don’t eat regular meals and snacks.

Easy diet fix: Work on establishing a regular eating pattern that will keep you from getting overly hungry. In general, people feel the need to eat about every 3-4 hours during the day, which means that most people need – at a minimum – three meals and a snack in the afternoon. When you know you’re going to eat every few hours, it makes it easier to control your portions at each meal and snack, too. You can teach yourself to eat just enough to hold you until the next time you plan to eat. And make sure that each meal and snack provides some low-fat protein to help keep your hunger under control.


Diet failure reason #5: You eat for reasons other than hunger.

Easy diet fix: When you get ‘emotional’ and feel the need to eat, take a moment to stop and  simply acknowledge what it is that you’re feeling. Rather than ‘stuffing down’ the negative feeling with food, just let it be. It might help to write down how you’re feeling, or to call a friend and talk it out. You can also tell yourself that you’ll wait 5 or 10 minutes before giving in – chances are you’ll get busy doing something else and forget about eating altogether. And exercise is one of the best mood-lifters around. Instead of  drowning your sorrows with sweets, put on your shoes and go take a walk, or get down on the floor and stretch instead.


Article Source: http://www.discovergoodnutrition.com/