In my experience, people don’t have trouble going on a diet – they have trouble sticking to it. It’s just too easy to get side-tracked and tempted. On top of just normal temptations, as soon as we begin a diet, we start obsessing over food. We are constantly thinking of what we can and cannot eat, what we should eat and what we want to eat. I even see people doing cardio watching the food network. Does that really make any sense at all?
I believe people don’t set enough boundaries – not just with food, but with their thoughts. We trust ourselves just a little too much. We put ourselves in stupid compromising situations and then wonder why we fail.
Personally, I think we think about food way too much. We “allow” our thoughts to explore territory our mouths should never go while dieting. Instead of thinking about our training and new fit bodies, we are dreaming and scheming up ways to create some “healthy” dish we can try to squeeze in our plan so we don’t feel so deprived – but are we really deprived? When was delicious grilled chicken and asparagus an example of being deprived? When was having abs and feeling great not worth going without pizza? Do you really want to taste pizza more than wear some kick-butt jeans without a muffin top? Let’s put things in to perspective so you can begin succeeding!
Before you explore these tips, first decide whether you are in maintenance or weight loss mode. If you are maintenance, you can be a little less strict – or you can follow these rules during the week, but enjoy a little more freedom on the weekend. If you are in diet mode, then these 7 tips should help you stay on the fast track to success.
7 Practical Diet Tips to Help You Stay On Track
1. Stick to a routine. Eating the same foods, like the same one or two breakfasts every day, helps keep dieting simple. The less you have to think about what I should eat, the easier it is to eat healthy. The more variety you have, the more excited your tastebuds will get – and they may want more. If you eat oatmeal every day, I doubt you’ll want to overeat or go back for seconds.
2. Avoid restaurant menus. Should an alcoholic spend time looking through the drink menu? Should they walk the isles of ABC liquor? Of course not! So why should a dieter spend time shopping a menu with pictures of food they shouldn’t eat. All it does is open the windows of our hungry mind. If you must eat out, either make your decision before you even show up to the restaurant, or have someone else help you order if you are tempted to go off plan.
3. Make rules and stick with them. In our house, dinners are always one meat and one green veggie. Period. Since we don’t need carbs to sleep, we save carbs (like a sweet potato) for lunch. Setting rules helps us stay on track. No rules, no boundaries, no success.
4. Prepare your food when you aren’t hungry. We cook a good bulk of our food on Sundays AFTER we eat lunch. When meals are made in advance, all we have to do is heat them up when you get hungry. If you wait to cook when you are hungry, you are more likely to focus on what you want to taste rather than what you need to eat – and you may whip up something higher in calories because you are thinking with your stomach, and not your new fit brain.
5. Rely primarily on whole foods. I love making turkey meatloaf and yummy meals, but Steve can’t control himself around them. So, 75% of our meals are whole foods, and only 25% are multi-ingredient dishes. This gives us just enough variety without sabotaging our diet.
6. Be patient when cooking. Rely on seasoning and slow cooking (like a crock pot or roaster) to boost flavor instead of sauces and added ingredients. Many times we add more calories than necessary simply because we cook too fast and don’t allow seasonings to be absorbed in the food.
7. Know what you can and cannot handle. No matter how motivated someone is in the morning, that motivation can be forgotten by the time you are standing in the pantry staring at the nuts at night. If you can’t handle having certain snacks or foods in the house, don’t let them past your front door. Sometimes it’s best to go without than to try to practice self-control (and fail over and over).
Remember, the only way you will be successful is to be honest with yourself. Some people are super disciplined and some people aren’t. Be honest with yourself and set goals accordingly.
Results Taste Better
Whatever your goal is, whether it’s to lose a few pounds or compete (like this chick below), spend more time thinking about your training, and less time thinking about food. If you want abs more than you want ice cream, then put a set of abs on the freezer door to remind you what you want long term. Because, honestly, 10 minutes of pleasure isn’t worth ruining a reward you can enjoy all day every day – because I’m pretty sure this chick is not the least bit upset about the foods she missed out on while she stands fit and proud on stage.