It's a common phrase to hear, "diets don't work". It's not that
the diet itself doesn't work, it's that not many people can stick with
such rigid rules that the diet requires. These diets are unrealistic and
don't teach the dieter proper habits for life-long success. Most people
throw in the towel and gain all the weight back that they lost and
sometimes more! A lot of the confusion begins with the misinformation
that is spread around the internet. Let's sift through it all and come
down to some basic steps for staying on track.
Let me preface
these steps by saying there are two key things to remember that equate
to weight loss. The first is being in a calorie deficit and the second
is staying consistent. So let's stay consistent, here's how to stay on
track.
Step 1: Be Flexible
Allow yourself to eat your favourite treats in moderation. When you do this you will never feel deprived or that you're missing out. If you stay flexible, the feeling that you need to binge-eat or have a cheat meal turn into a cheat weekend starts to disappear. This will make it much easier for you to stay on track if you know some cookies or a bowl of ice cream can be worked into your day and still be within your target calories.
Allow yourself to eat your favourite treats in moderation. When you do this you will never feel deprived or that you're missing out. If you stay flexible, the feeling that you need to binge-eat or have a cheat meal turn into a cheat weekend starts to disappear. This will make it much easier for you to stay on track if you know some cookies or a bowl of ice cream can be worked into your day and still be within your target calories.
Step 2: Portion Control
This step ties in with being flexible because it mostly comes down to portion control. Who says you can't have white potatoes or white rice on a diet? Of course you can! One serving is about ½ a cup. See, you can eat it! Use your own hand as a portion control gauge. Your palm size and thickness for your protein, your closed fist for your vegetables, your cupped hand for your complex carbohydrates, beans and fruit, and your thumb for your oils, nuts, seeds and butters. Use this gauge for each meal. Men or very active women can typically double the portion sizes.
This step ties in with being flexible because it mostly comes down to portion control. Who says you can't have white potatoes or white rice on a diet? Of course you can! One serving is about ½ a cup. See, you can eat it! Use your own hand as a portion control gauge. Your palm size and thickness for your protein, your closed fist for your vegetables, your cupped hand for your complex carbohydrates, beans and fruit, and your thumb for your oils, nuts, seeds and butters. Use this gauge for each meal. Men or very active women can typically double the portion sizes.
Step 3: Exercise
Find the type of exercise program that you enjoy. If you enjoy it and it's fun, you're more likely to stick with it. We know that exercise boosts endorphins, right? When you get a good sweat on it sets you up to feel happier, have a great day and your will power will be much higher. Always think, can I keep this up long-term? If the answer is yes, keep doing it!
Find the type of exercise program that you enjoy. If you enjoy it and it's fun, you're more likely to stick with it. We know that exercise boosts endorphins, right? When you get a good sweat on it sets you up to feel happier, have a great day and your will power will be much higher. Always think, can I keep this up long-term? If the answer is yes, keep doing it!
Step 4: Support
Having support and accountability are crucial to your success. Surround yourself with like-minded people who are working toward similar goals so you can inspire and motivate each other. Hire an experienced and educated coach that has your health in mind. When you have someone to be accountable to you are less likely to give up. This works because not only do you not want to let yourself down but you don't want to let others down too.
Having support and accountability are crucial to your success. Surround yourself with like-minded people who are working toward similar goals so you can inspire and motivate each other. Hire an experienced and educated coach that has your health in mind. When you have someone to be accountable to you are less likely to give up. This works because not only do you not want to let yourself down but you don't want to let others down too.
Make your weight loss process easier by using
these steps as a guideline. When you enjoy what you're doing and have
the support you need, you will be successful!
Sources:
By Jessica Ann
https://ezinearticles.com/?4-Easy-Steps-For-Staying-On-Track-And-Getting-Results-With-Your-Diet&id=9730086
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