Home Health How to stick to a diet

How to stick to a diet

How to stick to a diet

How to stick to a diet?

We all desire to achieve lasting and healthy results, irrespective of the plan we follow. While it’s evident that altering your eating and exercise habits can help you transform, there are various other choices you make during the day that can significantly impact your progress. Let’s examine the ways to build habits and enhance your surroundings to make it simpler to adhere to your plan and move towards your goal with some top tips from leading personal training gym, Absolute Body Solutions.

Create a routine

Establishing a daily routine that includes a few key habits can be a powerful way to keep yourself on track and achieve your goals. Here are some ideas to consider:

– Start your day by drinking a refreshing glass of water. This simple action can help you feel more alert and energised. 

– Eat a healthy breakfast, high in protein before you start your day. Whether you decide to cook something fresh in the morning or prepare your meal the night before, having a nutritious breakfast can help you stay focused and productive throughout the day. Top breakfasts include Poached eggs, omelette, smoked salmon, greek yoghurt or if in a rush you could try greek yoghurt with blueberries or a simple protein shake. 

– Set a consistent time for lunch and each day, and try to stick to that schedule as closely as possible. This can help you stay on track with your eating habits and avoid unhealthy snacking or overindulging. At lunch, you can generally eat quite similar healthy meals on a 2 day rotation without boredom kicking in. 

When you follow a routine consistently, your brain releases a chemical called dopamine. This powerful neurotransmitter is closely linked to motivation and reward, and when it’s released in large amounts, it can create feelings of pleasure and satisfaction. By establishing a routine that includes healthy habits, such as regular exercise or meditation, you can trigger a dopamine release and start to feel good about yourself and your progress. This positive feedback loop can help you stay motivated and maintain your healthy habits over the long term.

What you make for dinner, make an extra portion to have for lunch. This can be an easy way to keep both your lunch and dinner meals healthy, keep you on track and reduce prep time. 

Stay Hydrated

In order to maintain optimal health, it is crucial to stay hydrated. Drinking plenty of water throughout the day can not only help you feel more refreshed and energised, but it can also help curb your hunger and cravings. To ensure that you are getting enough water each day, try implementing the following tips:

1. Keep a bottle of water within arm’s reach at your desk while working. This will serve as a constant reminder to hydrate and will also make it easier for you to reach for water instead of sugary drinks.

2. Make sure that your fridge, both at home and at work, is always stocked with water. This way, you will always have access to cold, refreshing water whenever you need it.

3. Consider investing in a large, cooling metal water bottle and keep it next to your bed. This will help you stay hydrated throughout the night and will also make it easy for you to grab water first thing in the morning.

By following these simple yet effective tips, you can ensure that you are getting enough water each day and staying hydrated for optimal health and wellbeing.

Tips for your food shopping

If you’re looking to establish healthy eating habits, here are some top tips to make the most out of your grocery shopping experience:

1. Invest in diet-friendly snacks that align with your dietary preferences and keep them within reach. For instance, you can store them in your work desk, purse, or car so that you can easily snack on them throughout the day.

2. Be mindful of the food items you buy at the supermarket. Avoid purchasing unhealthy foods that are not good for your diet plan. By keeping such items out of your kitchen pantry, you can avoid the temptation to eat them. You can even check out our blog on the healthiest options for meat, fish, and vegetables to buy to make more informed decisions.

3. Opt for the “repeat” option while ordering your groceries online to avoid adding junk food to your cart. This will help you stay focused on your dietary goals.

4. Avoid going food shopping on an empty stomach. When you’re hungry, you tend to purchase more food than you need, which can be detrimental to your health goals.

Things to change in the kitchen

The kitchen is a central part of every home, and the environment in which you cook and prepare your meals can have a significant impact on your overall well-being. It is important to pay attention to the layout and accessibility of your cooking tools, as this can affect your decision-making throughout the day. For instance, it’s best to move cooking tools such as chip pans or full-fat fryers to hard-to-reach areas or cabinets where they cannot be easily accessed. This will help you avoid the temptation of using them frequently and making unhealthy food choices. On the other hand, it’s essential to keep cooking tools that can help you stick to your healthy eating plan, such as air fryers, on the countertop where they are easily accessible. This will make it easier for you to incorporate healthy cooking habits into your daily routine.

Optimise your environment

To achieve success, optimising your surroundings is crucial, no matter where you are – be it at home, work, or on the go. By doing so, you can ensure that you have everything you need to stay focused and energised.

If you work in an office, it’s important to have water and protein shakes readily available in the fridge for the workweek. This will help you avoid the hassle of having to go out and purchase these items during work hours, allowing you to stay productive and on task.

Similarly, if you’re on the go and running errands all day, it’s a good idea to keep a bottle of water and some healthy snacks in your bag. This will help you avoid the temptation to stop for fast food or other unhealthy options.

Finally, if you’re travelling by car, make sure to pack some healthy snacks in the glove box so that you can stay fuelled and focused during your journey. This will help you avoid the need to stop and eat at fast food restaurants or convenience stores, allowing you to stay on track and maintain your healthy habits.

If you’re struggling to know where to start or how to stay on track, get in touch with our personal trainers at Absolute Body Solutions who will be able to help you get on the right path with your nutrition.

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