Diets begin with a lot of enthusiasm. Your spirits are high when you start downloading diet recipes and throwing out junk food from the pantry. The excitement dips when your favorite ice cream is on sale and sinks even lower when everyone’s enjoying pizza for lunch. The feeling of missing out usually gets the better of you and you cave in to your temptations. This is the story of most diets that don’t end happily ever after.
It’s natural to miss the taste of moist chocolate cake or cheesy pepperoni pizza. Many people use food as comfort or associate food with celebrations. Making drastic changes to dietary habits can have repercussions as the body starts craving for food it’s used to having. Your will power may help you combat these urges, but you may still feel deprived and unhappy in the process.
To stay healthy, you need to be mentally as well as physically fit. Instead of fad diets, focus on eating healthier and slowly weaning yourself off the empty calories. Follow the five tips and tricks below to stay physically fit while nourishing both your body and mind.
1. Embrace Whole Foods
Micromanaging your diet by counting calories may leave you anxious about every bite you take. Think of food as a whole and focus on quality instead of quantity. Allow technology to assist you with tracking your food, activity, and weight so you can monitor progress. The best macro tracking app can not only create a personalized diet plan but can also coach you throughout the process.
Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats are a must for your diet. These foods are packed with nutrients, keeping you full and satisfied for longer. And don’t forget to drink water! Adequate hydration keeps your body functioning optimally and fills your stomach. It can also be a proactive way to prevent you from overeating.
2. Think Proactively
Most people can’t escape unhealthy eating because it’s quicker to grab a pack of chips than to make a sandwich. Plan your meals, so cooking nutritious food doesn’t become a tedious chore. Allocate some time on every weekend for meal prep. Chop vegetables, cook grains, and portion out meals so you’re all set for the coming week.
You know your weaknesses — now think of ways to avoid being tempted by them. The grocery store can feel like a candy store when you’re on a diet. If you feel you can’t control yourself from buying unhealthy food, opt for online shopping. That way you don’t see those aisles of pastries and cookies and can stick to your shopping list. Add a few salty and sweet items like nuts and fruit to your list, which can be enjoyed with oatmeal or even eaten plain as a snack.
3. Mix and Match
Let your taste buds go for an adventure! Keep exploring new recipes by experimenting with all the healthy ingredients you have on hand. Include some protein, like tofu or chicken, as it helps build muscle and repair tissue. Zesty garlic and lemon do wonders for roasted chicken and chili flakes give potatoes an extra zing. Trying new herbs, spices, and condiments can add flavor to your meals without many extra calories.
If your sweet tooth is making you cranky, compromise with it. Try satisfying yourself by having fresh fruit instead of chocolate chip cookies. Depriving yourself from sweets completely may increase your craving and can often result in binge eating. Giving yourself occasional treats keeps you happy and makes you more grateful for what you’re eating.
4. Practice Mindfulness
Appreciation for the food you consume is one of the goals of mindful eating. When you eat slowly, you can savor each bite. Turning off all distractions also makes you focus more on your food. You start to note the bright red color of tomatoes and hear the crunch of the lettuce leaves. Involving all your senses while eating helps you enjoy your meal more and leaves you feeling satisfied.
By eating more mindfully, you’ll be in sync with your body’s hunger and fullness cues, steering you away from overeating. You’ll start to note whether you’re really hungry or just eating to give others company. The effects of mindful eating are seen on both your physical and mental health. Instead of rushing around, gobbling food on-the-go, you’ll find yourself calmer and content.
5. Be Kind to Yourself
Eating healthy is a lifestyle choice not a quick-fix plan to lose weight. It takes a lot of determination to begin this feat and then stick to it, so cut yourself some slack. Saying goodbye to all your favorite foods is not a sustainable plan. The key is to control portions and replace processed food with healthier alternatives. It takes time to change habits, but nothing is impossible if you put your mind to it.
You may falter along the way, and that’s OK. Instead of beating yourself up for having butter popcorn at the movies, think of ways to resist temptation next time. Just don’t give up, because the benefits of healthy eating are much more than just losing a few pounds. Be proud of yourself for making the effort and celebrate your milestones with new clothes or a spa day. Keep in mind that progress, not perfection, is what matters.
Your decision to eat healthy should be logical, not emotional. Don’t make drastic decisions based on other people’s weight loss stories. Plan out your goals in accordance with your body type, schedule, and expectations. Small steps allow your body time to adjust to the new diet. Soon you’ll start feeling fresher and lighter after meals. You’ll look great and feel great, which should be enough motivation to keep you going.
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