14 Simple Ways to Stick to a Healthy Diet
It can also improve your mood and reduce your risk of disease.
Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Here are 14 ways to stick to a healthy diet.
1. Start With Realistic Expectations
Eating a nutritious diet has many benefits, including potential weight loss.
However, it's important to set realistic expectations.
For example, if you pressure yourself to lose weight too quickly, your plan to achieve better health may backfire.
Researchers found that obese people who expected to lose a lot of weight were more likely to drop out of a weight loss program within 6–12 months (1).
Setting a more realistic and achievable goal can keep you from getting discouraged and may even lead to greater weight loss.
Having realistic expectations increases your chances of maintaining healthy lifestyle behaviors.
2. Think About What Really Motivates You
Remembering why you're making healthy choices can help you stay on course.
Making a list of specific reasons why you want to get healthier can be helpful.
Keep this list handy and refer to it when you feel you need a reminder.
When you're tempted to indulge in unhealthy behaviors, remembering what motivates you can help you stay on track.
3. Keep Unhealthy Foods Out of the House
It's difficult to eat healthy if you're surrounded by junk foods.
If other family members want to have these foods around, try keeping them hidden rather than on countertops.
The saying "out of sight, out of mind" definitely applies here.
Keeping unhealthy foods out of the house, or at least out of sight, can increase your chances of staying on track.
4. Don't Have an "All or Nothing" Approach
A major roadblock to achieving a healthy diet and lifestyle is black-and-white thinking.
One common scenario is that you have a few unhealthy appetizers at a party, decide that your diet is ruined for the day, and proceed to overindulge in unhealthy foods.
Instead of considering the day ruined, try putting the past behind you and choosing healthy, unprocessed foods that contain protein for the remainder of the party.
This will help you feel full and satisfied rather than stuffed and frustrated.
A few off-plan choices make very little difference in the long run, as long as you balance them with healthy foods.
Rejecting the urge to judge your day as "good" or "bad" can prevent you from overeating and making poor choices.
5. Carry Healthy Snacks
Sticking to a healthy diet can be tough when you're away from home for extended periods.
When you get too hungry on the go, you may end up grabbing whatever is available.
This is often processed food that doesn't really satisfy hunger and isn't good for you in the long run.
Some examples of good, portable snacks are almonds, peanuts and jerky. Also consider filling a small cooler with hard-boiled eggs, cheese or Greek yogurt.
Take healthy, high-protein snacks when you're on the road or traveling in case you're unable to eat a meal for several hours.
6. Exercise and Change Diet at the Same Time
You may have heard you shouldn't change too many things at once when trying to improve your health. In general, this is good advice.
Still, research shows that when you make both dietary and physical activity changes at the same time, the results tend to reinforce each other.
In a study in 200 people, those who began eating a healthy diet and exercising at the same time found it easier to maintain these behaviors than those who started with either diet or exercise alone, then added the other later (5).
Simultaneously beginning to exercise and changing the way you eat increases your chances of healthy lifestyle success.
7. Have a Game Plan Before Eating Out
Trying to maintain a healthy diet while eating out can be very challenging.
Still, there are ways to make it easier, such as checking out the menu before you go or drinking water before and during the meal.
It's best to have a strategy in place before you get to the restaurant rather than being overwhelmed once you get there.
Having a plan before eating out can help you make healthier food choices.
8. Don't Let Traveling Derail You
Whether you're traveling for business or pleasure, being outside of your familiar territory can make it difficult to stick to a healthy lifestyle. Here are a few tips:
- Research the restaurants and supermarkets ahead of time.
- Pack some healthy foods that don't spoil easily.
- Challenge yourself to stay on track for most of the trip.
You can stick to a healthy eating plan while traveling. All it takes is a bit of research, planning, and commitment.
9. Practice Mindful Eating
Eating mindfully can help you maintain a healthy lifestyle.
Take time to enjoy your food and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes.
In a four-month study, overweight and obese women who practiced mindful eating significantly improved their relationship with food (6).
Another 6-week study in women with binge eating disorder found that binge episodes decreased from 4 to 1.5 per week when the women practiced mindful eating. Plus, the severity of each binge decreased (7).
Adopting a mindful eating approach can help you achieve a better relationship with food and may reduce binge eating.
10. Track and Monitor Your Progress
Measuring your exercise progress is also beneficial and provides you with motivation that can help you keep going.
In a three-month study, overweight women who were given pedometers walked farther and lost six times more weight than those who didn't use them (11).
Tracking your food intake and exercise progress can provide motivation and accountability. Studies show that it helps you stick to a healthy diet and leads to greater weight loss.
11. Get a Partner to Join You
Sticking with a healthy eating and exercise plan can be tough to do on your own.
Researchers studying data from more than 3,000 couples found that when one person made a positive lifestyle change, such as increasing physical activity, the other was more likely to follow their lead (13).
Having a partner join you in making healthy lifestyle changes can increase your chances of success.
12. Start the Day With a High-Protein Breakfast
Eating a high-protein breakfast helps you stay full and can prevent overeating later in the day.
13. Realize That It Takes Time to Change Your Habits
Don't be discouraged if it takes longer than you expect to adapt to your new, healthy way of living.
Researchers have found that it takes an average of 66 days to make a new behavior a habit (16).
Eventually, eating healthy and exercising regularly will become automatic.
Do your best to stay motivated and focused while you adapt to a healthy lifestyle. It takes 66 days to make a new habit, on average.
14. Figure Out What Works Best for You
There is no perfect way that works for everyone.
It's important to find a way of eating and exercising that you enjoy, find sustainable and can stick to for the rest of your life.
The best diet for you is the one you can stick to in the long run.
Weight loss methods that work for some people are not guaranteed to work for you. To lose weight and keep it off, find effective strategies that you can stick to in the long term.
The Bottom Line
Breaking your habits and improving your diet is not easy.
However, several strategies can help you stick to your diet plans and lose weight.
These include mindful eating, keeping unhealthy snacks out of sight, carrying healthy snacks and managing your expectations. Still, one of the keys to a successful diet is finding out what works for you in the long term.
If you're trying to lose weight, some of the strategies above may give you a significant advantage.
Reposted with permission from our media associate Healthline.
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If weather is your mood, climate is your personality. That's an analogy some scientists use to help explain the difference between two words people often get mixed up.
Size Matters<p>Climates are a bit like woven tapestries. The big picture is important, no question. But so are all the seemingly minor details found inside the larger whole.</p><p><a href="https://research-information.bris.ac.uk/en/persons/tommaso-jucker" target="_blank">Tommaso Jucker</a> is an environmental scientist at the University of Bristol. In an email, Jucker says he'd define the term microclimate as "the suite of climatic conditions (temperature, rainfall, humidity, solar radiation) measured in localized areas, typically near the ground and at spatial scales that are directly relevant to ecological processes."</p><p>We'll talk about that last bit in a minute. But first, there's another criteria to discuss. According to some researchers, a microclimate — by definition — must differ from the larger area that surrounds it.</p><p><a href="https://www.cfc.umt.edu/research/paleoecologylab/publications/Davis_et_al_2019_Ecography.pdf" target="_blank">Forests</a> provide us with some great examples. "The climate near the ground in a tropical rainforest is dramatically different from the climate in the canopy 50 meters [164 feet] above," says University of Montana ecologist <a href="https://www.cfc.umt.edu/personnel/details.php?ID=1110" target="_blank">Solomon Dobrowski</a> in an email. "This vertical gradient among other factors allows for the staggering biodiversity we see in the tropics."</p><p>Likewise, scientists observed that a 2015 partial <a href="https://animals.howstuffworks.com/insects/bees-stopped-buzzing-during-2017-solar-eclipse.htm" target="_blank">solar eclipse</a> caused the air temperature of an Eastern European meadow to <a href="https://rmets.onlinelibrary.wiley.com/doi/full/10.1002/wea.2802" target="_blank">change more dramatically</a> than it did in a nearby forest. That's because trees provide not only shade, but their leaves also reflect solar radiation. At the same time, forests tend to reduce wind speeds.</p><p>All those factors add up. A 2019 review of 98 wooded places — spread out across five continents — found that forests are 7.2 degrees Fahrenheit (4 degrees Celsius) <a href="https://natureecoevocommunity.nature.com/posts/47363-forests-protect-animals-and-plants-against-warming" target="_blank">cooler on average</a> than the areas outside them.</p><p>Now if you hate the cold, don't worry; there's a cozy exception to the rule. According to that same study, forests are usually 1.8 degrees Fahrenheit (1 degree Celsius) warmer than the external environment during the wintertime. Pretty cool.</p>
A Bug's Life<p>When does a microclimate stop being, well, micro? In other words, is there a maximum size we should be aware of when discussing them?</p><p>Depends on who you ask. "In terms of horizontal scale, some have defined 'microclimate' as anything that is less than 100 meters [328 feet] in range," Jucker says. "I'm personally less prescriptive about this."</p><p>Instead, he says the "scale at which we want to measure [a particular] microclimate" ought to be "dictated" by the questions we're trying to answer.</p><p>"If I want to know how temperature affects the photosynthesis of a leaf, I should be measuring temperature at centimeter scale," Jucker explains. "If I want to know if and how temperature affects the habitat preference of a large, mobile mammal, it's probably more relevant to capture temperature variation across [tens to hundreds] of meters."</p><p>For instance, solitary plants have the power to generate itty-bitty microclimates. Just ask <a href="https://www.colorado.edu/geography/peter-blanken-0" target="_blank">Peter Blanken</a>, a geography professor at the University of Colorado, Boulder and the co-author of the 2016 book, "<a href="https://amzn.to/2XN6FT8" target="_blank">Microclimate and Local Climate</a>."</p>
The urban heat island effect is a good example of how microclimates work. NOAA
Microclimates on a Grand Scale<p>It's no secret that our planet is going through some rough times at the macro level. The global temperature is <a href="https://climate.nasa.gov/vital-signs/global-temperature/" target="_blank">climbing</a>; nine out of the <a href="https://www.noaa.gov/news/2019-was-2nd-hottest-year-on-record-for-earth-say-noaa-nasa" target="_blank">10 hottest years on record</a> have occurred since 2005. And by one recent estimate, roughly 1 million species around the world are <a href="https://ipbes.net/sites/default/files/2020-02/ipbes_global_assessment_report_summary_for_policymakers_en.pdf" target="_blank">facing extinction</a> due to human activities.</p><p>"One of the big questions that ecologists and environmental scientists are trying to answer right now is how will individual species and whole ecosystems respond to rapid climate change and habitat loss," says Jucker. "...To me, [microclimates are] a key component of this research — if we don't measure and understand climate at the appropriate scale, then predicting how things will change in the future becomes a lot harder."</p><p>Developers have long understood the impact small-scale climates have on our daily lives. <a href="https://science.howstuffworks.com/environmental/green-science/urban-heat-island.htm#pt0" target="_blank">Urban heat islands</a> are cities that have higher temperatures than neighboring rural areas.</p><p>Plants release vapors that can moderate local climates. But in cities, natural greenery is often scarce. To make matters worse, plenty of our roads and buildings have a bad habit of absorbing or re-emitting heat from the sun. <a href="https://www.google.com/books/edition/Microclimate_and_Local_Climate/LHUZDAAAQBAJ?hl=en&gbpv=1&bsq=urban%20heat%20island" target="_blank">Vehicle emissions</a> don't exactly help the situation.</p><p>Still, it's not like Boston or Beijing are thermal monoliths. Sometimes, the documented temperatures <a href="https://e360.yale.edu/features/can-we-turn-down-the-temperature-on-urban-heat-islands" target="_blank">within a single city</a> vary by 15 to 20 degrees Fahrenheit (8.3 to 11.1 degrees Celsius).</p><p>That's where metro parks and city trees come in. They have nice cooling effects on nearby neighborhoods. "Several cities around the world have developed programs to increase urban green spaces," says Blanken. "Tree planting programs and green roof programs, have been shown to lower surface temperatures, decrease air pollution and decrease surface water runoff (urban flash-flooding) in urban areas."</p>
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Note: This story was originally published on August 6, 2020
If asked to recall a hurricane, odds are you'd immediately invoke memorable names like Sandy, Katrina or Harvey. You'd probably even remember something specific about the impact of the storm. But if asked to recall a heat wave, a vague recollection that it was hot during your last summer vacation may be about as specific as you can get.
<div id="ecf36" class="rm-shortcode" data-rm-shortcode-id="c2dcc9d48a6cd61f247df1544539a783"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1290959314132361216" data-partner="rebelmouse"><div style="margin:1em 0">Naming heatwaves is a good idea—making the abstract concrete, the invisible visible. Why should hurricanes and wild… https://t.co/hDWgYb79Ob</div> — Ed Maibach (@Ed Maibach)<a href="https://twitter.com/MaibachEd/statuses/1290959314132361216">1596623660.0</a></blockquote></div>
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