The best of EcoWatch, right in your inbox. Sign up for our email newsletter!
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.
EcoWatch Daily Newsletter
Company Safety Data Sheets on New Chemicals Frequently Lack the Worker Protections EPA Claims They Include
By Richard Denison
Readers of this blog know how concerned EDF is over the Trump EPA's approval of many dozens of new chemicals based on its mere "expectation" that workers across supply chains will always employ personal protective equipment (PPE) just because it is recommended in the manufacturer's non-binding safety data sheet (SDS).
By Grant Smith
From 2009 to 2012, Gregory Jaczko was chairman of the Nuclear Regulatory Commission, which approves nuclear power plant designs and sets safety standards for plants. But he now says that nuclear power is too dangerous and expensive — and not part of the answer to the climate crisis.
By Brett Walton
When Greg Wetherbee sat in front of the microscope recently, he was looking for fragments of metals or coal, particles that might indicate the source of airborne nitrogen pollution in Rocky Mountain National Park. What caught his eye, though, were the plastics.
In a big victory for animals, Prada has announced that it's ending its use of fur! It joins Coach, Jean Paul Gaultier, Giorgio Armani, Versace, Ralph Lauren, Vivienne Westwood, Michael Kors, Donna Karan and many others PETA has pushed toward a ban.
This is a victory more than a decade in the making. PETA and our international affiliates have crashed Prada's catwalks with anti-fur signs, held eye-catching demonstrations all around the world, and sent the company loads of information about the fur industry. In 2018, actor and animal rights advocate Pamela Anderson sent a letter on PETA's behalf urging Miuccia Prada to commit to leaving fur out of all future collections, and the iconic designer has finally listened.
If people in three European countries want to fight the climate crisis, they need to chill out more.
"The rapid pace of labour-saving technology brings into focus the possibility of a shorter working week for all, if deployed properly," Autonomy Director Will Stronge said, The Guardian reported. "However, while automation shows that less work is technically possible, the urgent pressures on the environment and on our available carbon budget show that reducing the working week is in fact necessary."
The report found that if the economies of Germany, Sweden and the UK maintain their current levels of carbon intensity and productivity, they would need to switch to a six, 12 and nine hour work week respectively if they wanted keep the rise in global temperatures to the below two degrees Celsius promised by the Paris agreement, The Independent reported.
The study based its conclusions on data from the UN and the OECD (Organisation for Economic Co-operation and Development) on greenhouse gas emissions per industry in all three countries.
The report comes as the group Momentum called on the UK's Labour Party to endorse a four-day work week.
"We welcome this attempt by Autonomy to grapple with the very real changes society will need to make in order to live within the limits of the planet," Emma Williams of the Four Day Week campaign said in a statement reported by The Independent. "In addition to improved well-being, enhanced gender equality and increased productivity, addressing climate change is another compelling reason we should all be working less."
Supporters of the idea linked it to calls in the U.S. and Europe for a Green New Deal that would decarbonize the economy while promoting equality and well-being.
"This new paper from Autonomy is a thought experiment that should give policymakers, activists and campaigners more ballast to make the case that a Green New Deal is absolutely necessary," Common Wealth think tank Director Mat Lawrence told The Independent. "The link between working time and GHG (greenhouse gas) emissions has been proved by a number of studies. Using OECD data and relating it to our carbon budget, Autonomy have taken the step to show what that link means in terms of our working weeks."
Stronge also linked his report to calls for a Green New Deal.
"Becoming a green, sustainable society will require a number of strategies – a shorter working week being just one of them," he said, according to The Guardian. "This paper and the other nascent research in the field should give us plenty of food for thought when we consider how urgent a Green New Deal is and what it should look like."
- Reduced Work Hours as a Means of Slowing Climate Change ›
- How working less could solve all our problems. Really. | ›
- Needed: A shorter work week – People's World ›