10 Ways To Avoid Breaking Your Diet – How To Avoid Breaking Your Diet.
Diet, diet, diet! In this Video I go over a few oh my suggestions for staying on track with your nutrition. I specifically Discuss 10 ways to avoid breaking your diet. These tips are based on my personal training experience. I have seen many of my clients make these mistakes and these dieting tips will help you stay on track. I am by no means saying that this is the only way to loose weight but if you do this it will increases the chances that you are successful with your weight loss.
10 WAYS TO AVOID BREAKING YOUR DIET:
1. Have A Solid Nutrition Plan: There are a few ways to go about this. If you are a beginner and you want to learn a bit about your macros nutrients then I would recommend that you use my fitness pal. My Fitness Pal Is a free App, you can use to lose weight. Its also a great way to go on a diet without feeling immensely restricted. The reason I say that is because most diets out there tend to restrict certain food groups. Just think about; Atkins, Paleo, Ketogenic but My Fitness Pal is different. You start off by putting in some personal information for how much weight you want to lose. I recommend that you only put in about .5-1 lbs. a week. You should stay at that level until you aren’t losing any more weight. At which point, you will want to change over to 2 lbs. a week. You will continue to lose weight but the moment you aren’t losing anymore weight then you should set up my fitness pal on a diet maintenance mode. Meaning, you will want to take a break from dieting for a few weeks or month before then again slowing cutting weight. The folks over at Renaissance periodization use a similar method for their cutting templates. Templated dieting is another great solution for weightloss. In my opinion, it is the best option beside working directly with a nutritionist. I personally, prefer using their template diet programs. Here is a link to one of my favorite diet programs. Evening Hunger Diet Template I like these diets because they are easy to follow and you are guaranteed to see results if you do them correctly. The Doctors at RP take all of the guess work out of dieting for you with this one. All you have to do is follow their program and you will see results
2. Meal Prep: If you are a busy person like me then cooking during the week can be a real pain in the ass. So, I tend to cook twice a week. 3 days worth of meals and I store those meals in containers on Sunday. Then I cook again on Wednesday for the next few days. I find that if I prep my meals in advance that I am less likely to break my diet and I also save money. Why do I save money? Because I eat out less when I know that I have food already cooked and ready to go. It makes my life easier and it helps me stay on track with my diet.
3. Eat 5 Meals A Day: This one is a important to me. I know there is a lot of information about intermittent fasting at is health benefits. Those benefits may or may not be accurate. THe truth is the really isn’t a ton of information out there that proves it one way or the other. However, If you enjoy intermittent fasting and you feel that it works for you then by all means keep doing that!!! But if you are like me and I think I am speaking for the majority of people when I say that I don’t enjoy waiting to eating. I get irritable and not only that but if I wait to eat for to long, I will always gravitate towards binge eating or perhaps eating whatever comes my way. My ambitions are low when I get hungry. I am much more likely to eat fast food or junk food if I starve myself. One sure fire way not avoid that is to eat 5 Meals a day! I find that if I have 5 small meals a day that I am less likely to break my diet and I am in a much better mood. My brain literally functions better when I eat regularly. Eating 5 times a day is the way to go for me!
4. Eat Before You go out with Friends: Chance are your friends probably aren’t as interested in dieting as you. So, When they invite you out for a gathering they might invite you to a place where there isn’t a healthy option. So, eat in advance and just go with them and enjoy there company. Remember you don’t have to eat just because they are.
5. Pre-plan what you are going to eat when eating at a restaurant: Let’s say that your friends are going to throw some kind of get together at a restaurant. So, they tell you where you are eating and you definitely want to eat while you are there so you don’t feel like the odd man out. Fair enough, that is completely understandable. But you don’t want to wreck your diet! My recommendation is that you go on the restaurant’s website and look at their menu. Pick the a healthy option and the moment you arrive at the restaurant go ahead and order that item. Don’t even accept a menu from the host or waiter. Just order right away. This will increase the chance that you won’t get something unhealthy!
6. Don’t complain about Your diet: This one’s a big one for me. Do not complain to your friends and family about your diet. If they see that you aren’t enjoying your diet they will try to persuade you to break you diet or to “live a little”. And because you are struggling chance are you will give into their suggestions and possibly stop dieting.
7. Practice saying “ Thanks but I’m good” This one sounds simple but we rarely stand up for ourselves when it comes to our health choices. If you are out with friends and they order Pizza and you order a salad, they will probably try to get you to eat some pizza or bread or something. I recommend that you say “thanks but I’m good”. Do not debate you diet. Do not tell them that you wish you could but that you can’t. If you give into them they will continue to peer pressure you and you could fall off track. Just make it non negotiable. You health and goals should be non negotiable.
8. Do not Crash Diet. Meaning don’t go on one of these diets where all you do is drink cabbage soup and drink some detox water for 3 months, LOL, Don’t do it!!! Any diet that has you shedding drastic amounts of weight meaning4- 5 lbs everweek, might be a crash diet. Sure you love that fact that you are losing weight but it will all catch up to you soon because you are simply starving yourself.
9. Track your Progress (weight, body fat percentage and or inches) I strongly recommend weighing yourself daily and taking your body fat percentage at least once a month. This will help you recognize when you are losing weight and seeing results.
10. Be Proud of your progress Love your success! You should feel proud every lbs. lost you should feel proud when you go down a pant size. You should be excited about all of your little victories. People get so wrapped up in their long term goals that they forget to celebrate their small little victories. Losing 1 lbs a week for 4 months means you’ll have lost 12 lbs! It losing 12 lbs. was your goal then it took a bunch of other smaller victories to really win the big battle. So, honor your progress!