We all know how challenging it can be to stick to a diet. In part 2, I offer three more elements of the strategy for staying on track and getting weight off.
3. Identify your non negotiable foods
One the most difficult elements of dieting is avoiding all your favourite things. The kind of foods and drinks that basically make life worth living on the bad days and feel rewarding on the good days.
In every area of our life we have some things that are non-negotiable. Food wise it is no different. Even when adopting new habits it is worth choosing your (food) battles and acknowledging what we really don’t want to give up.
My ‘non negotiable’ in the current diet is my tea and biscuits moment around about 4 o’clock. Yes, I know, I know, I shouldn’t etc but I live in the real world. I love a ‘sweet something’ and without the right balance in attitude I won’t stick to my diet. By being lenient with myself, I know that my tea and biscuits keeps me on track throughout the rest of the day. I could probably lose more weight even quicker by not indulging however I don’t want the pressure of letting go of everything in my weight loss diet; it would be too stressful and probably result in (more) relapses.
Now obviously you have to be sensible. If your daily 200 gm bar of Green and Blacks is something you don’t want to let go of – you are kidding yourself. The biscuits I indulge in contain around 170 calories (yes the chocolate digestives again) I can work them into my diet without slowing my weight loss. What’s more when I reach my goal weight I won’t ruin anything by returning to eating biscuits again because they have remained part of my strategy all along.
4. Know your own unique biology
My metabolism seems to chug along at a fairly laid back pace regardless of any amount of exercise I do. Over the years I have had my thyroid checked on numerous occasions; its okay. The older I get the problem just gets worse, hence the reason for a diet; I took my eye off the ball and let things get away from me. Or more particularly became a fat magnet.
The bottom line is I have never been able to get away with eating lots of carbs such as potatoes, bread and pasta for example. I obviously don’t avoid them as the high fibre versions are beneficial to my blood sugar and bowel function in particular. However over the years I have come to figure out what works for me. Whilst the men in my life can eat huge portions of everything, I am better off using a side plate for my dinner and being careful.
At the moment I am avoiding starchy food generally but particularly in the evenings. For me, this really helps.
So when it comes to dieting I am mindful of my own biology. Following a diet in a book to the letter for me would probably lead to weight gain, not loss. I am an expert on my body and therefore any information I read around weight loss, I bear this in mind.
So don’t forget; you know what does and does not work for you. Use this information to adapt your weight loss programme in order to guarantee good results.
5. Use an App to support you
I love my (old) iPhone and now she has turned into my new best friend. Why? Because I have downloaded a fab app called, My Fitness Pal.
As I said, earlier whilst not a fan of calorie counting diets, awareness really helps to focus the mind. This app tells me, for my age and activity levels, the calorie input I need to lose weight over a specific period. Whilst I learnt about all of this during my degree, this App makes it a reality for me personally. I believe it will be immensely useful for everyone wanting to shed a few pounds.
I am particularly impressed that it includes all the health foods I enjoy. For example it even has listed the live algae I have every day!
I have been astounded by not only it’s ease of use but how good it has been it keeping me focussed (except last week when I didn’t do any entries for 3 days!). I would thoroughly recommend using it.
If dieting was easy we wouldn’t need books, clubs, groups or coaches. Awareness is required to acknowledge that a change of habit is required and effort to then get into the right mindset.
As an ordinary woman without super human will power and taste for good food and wine, these strategies are helping me on a daily basis. I hope they do the same for you.