20 ways to stay diet strong

Finding it hard to stick to your diet? Stay on track and achieve your weight loss goals, with these tips from Angela Tufvesson

1. Change your mindset.

Rather than ‘going on a diet’, decide to change your lifestyle – permanently. As a result, you’ll eat differently, exercise more and have a better approach to health and wellbeing. But change doesn’t happen overnight, so give yourself time to adjust to your new way of life. Don’t go cold turkey and give up your favourite treats all at once. Your body will better adapt to your new way of life gradually.

2. Eat breakfast

Your primary school teacher was right – breakfast is the most important meal of the day. Even if it’s only a quick bite before you race out the door or a bowl of cereal at your desk, kickstarting your metabolism first thing in the morning is vital in the quest for weight loss. If the traditional cereal and toast combo doesn’t take your fancy, try a fruity smoothie or slice of sourdough topped with avocado and tomato. We love this blueberry smoothie recipe (pictured).

3. Schedule a rest day

Even the most dedicated of elite athletes take a break to allow mind and body a chance to relax and rejuvenate. You are far more likely to achieve long-term success if you pace yourself and work to a balanced exercise schedule. So take a day off and read a book, head to the movies or catch up with your girlfriends – and tell them it’s part of your fitness plan!

4. Recruit a support crew

Get your mum, sisters and close girlfriends on board. Once they understand what you’re trying to achieve, they’ll be sure to cheer your successes and be there when you’re feeling down. It’s important to explain the specifics of your exercise and eating plan so your support crew will know what to look out for and how to best take care of you.

5. Set realistic goals

Losing 20kg in 10 weeks simply isn’t healthy or realistic, so ignore the grandiose claims of weight loss centres and set yourself sensible, achievable goals. In consultation with a dietitian or PT, develop a weight loss plan tailored to your body shape. Remember that what works for other women may not work for you, so listen to your body and plan your exercise and eating plan accordingly.

6. Inject variety

Eating exactly the same foods every day, no matter how healthy they are, is a recipe for one thing: boredom. The same applies to a repetitive exercise routine. And we all know that boredom can lead to lost motivation and a return to old habits. So inject a little variety into your day to maximise performance and keep your spirits high.

7. Buy a cookbook or foodie magazine

Your new healthy eating plan will ask you to reassess your diet, which will likely mean you need to change the way you cook. See this as an opportunity to expand your palette, and invest in a couple of new cookbooks to spark your interest.

8. Know your fats

Most of us know trans fat is bad news. It hardens arteries, increases bad cholesterol (LDL) and decreases good cholesterol (HDL). Saturated fat isn’t quite as bad, but it should be consumed in moderation. However, some fats are good for you and serve as a necessary part of your new healthy eating plan. Nuts, oily fish and olive oil are packed with good fats.

9. Shop smart, eat well

Keeping your pantry chock full of healthy snacks and meal ingredients will prevent a last minute dash to the supermarket that will surely end in a sugar-fest. Plan a weekly dinner menu and shop for groceries only once a week.

10. Plan and be organised

Fitting exercise into an already tight schedule is certainly no easy task. But by maximising your time, rather than overcrowding your diary, it’s definitely possible. Head to the gym straight after work and avoid the traffic,

11. Monitor portion size

Ever cooked a recipe meant for four people, only to polish it off with your significant other? Follow the serving sizes in your cookbooks and you’ll be much less likely to overeat. If the recipe serves four, divide the meal accordingly and resist the temptation of seconds. What’s more, you’ll have leftovers for the next night and won’t need to cook!

12. Change your eating habits

If you always eat two biscuits with your morning coffee, replace them with a handful of almonds or dried fruit. Eat fruit for dessert (sans ice cream) instead of more sugary options. An eating routine isn’t a bad habit in itself; rather, it’s what you’re eating that matters. Replace the bad with the good and you’ll be on the road to healthy eating in no time!

13. Combine cardio and weights

For best results, combine weights, which build lean muscles and boost your metabolism, with cardio exercises, which burn calories and improve heart and lung health. Aim to for three one-hour combination sessions per week.

14. Discover new comfort foods

Next time you’re feeling a little down, don’t reach for chocolate or rich, creamy pasta. Full-flavoured, filling and nutritious alternatives are easily available. Soups, stews and legume-rich foods are comforting and healthy.

15. Say no to fad diets

Let it be said – eating cabbage soup for a week will not lead to drastic, long-lasting weight loss. The smell is likely to last longer than your lost kilos! Similarly, fad diets consisting solely of juice, carrots, green tea or any other low-fat, low-sugar liquid vegetable may lead to short term success, but in the long term will slow your metabolic rate and result in weight gain beyond what you originally lost.

16. Make it public

Come clean and tell your friends and family you’re trying to lose weight. It’s a bit like RSVP-ing for a party in person – you’re far more likely to stick to your guns if you do it face-to-face. And the threat of people to answer to should you fall off the wagon will prove added incentive to stay on track.

17. Don’t skip meals

It’s an oldie but a goodie. Skipping meals will only slow down your metabolism, meaning you are more likely to put on weight once you give in and starting eating normally again. Our bodies need regular fuel at least three times a day to keep energy levels high.

18. Read the label

Make educated decisions about the food you buy. Nutritional labels are required on packaged food in Australia, so make the most of it and evaluate your purchases before you get to the checkout. Or better yet, stick to opposite ends of the supermarket, avoiding the middle section that stocks mostly packaged and processed foods, and fill your trolley with fresh meat, fruit and vegetables.

19. Change your reward system

If the scales show you’ve lost a couple of kilos, resist the urge to celebrate with a block of chocolate or a few wines. After all, your reward shouldn’t derive from the problem itself! Treat yourself to a massage, relax with a good book or indulge in a Sunday morning sleep-in.

20. Treat yourself

Once you’ve reached your goal weight, enjoy the new body you’ve worked so hard for! Dig into the depths of your wardrobe and slip into that pair of jeans you used to fit into 10 years ago. Revel in your new-found energy stores and pack your weekend full of social engagements.

20 ways to stay diet strong