If you’ve been yo-yo dieting for many years, this article will show you ways to lose weight when you’re tired of dieting.
Did you know that the average dieter follows 55 fad diets during their lifetime?
Chances are you’ve jumped from diet to diet hoping to lose weight but nothing seems to work.
You may even have lost weight but then regained it.
This cycle of losing and regaining weight occurs because fad diets are too restrictive.
You may stick to them for a few weeks or months but the fatigue, hunger, and cravings will make you quit.
Instead of going through this harmful cycle repeatedly, use the strategies below to lose weight without dieting.
Ways to Lose Weight When You’re Tired of Dieting
1. Learn from the different diets you tried
You can learn a lot from the different diets you tried in the past.
Take stock of the habits that made you quit the diets.
Also, write down the non-restrictive habits that made your diets work in the short-term.
Maybe you underestimated how tough it would be, or you had not prepared yourself mentally, physically and emotionally.
Maybe the diet worked because you cut out all sugary drinks. Or because you increased your protein intake.
Identifying the habits that made you fail will help you avoid making the same mistakes.
You’ll also need to apply the non-restrictive habits that have worked in the past in your new eating habits.
2. Set short-term goals
Goals are important because they help us realize our dreams. If you don’t set goals it becomes easy to fall off the wagon.
Detail your long and short-term goals.
Short-term goals are easier to stick with.
A study done at Deakin University stated that long-term goals seem far and unachievable as opposed to short-term goals.
They should be specific, measurable, realistic and attainable.
It also helps you keep track of your milestones.
3. Keep a log
It’s advisable to write down each and everything you will be doing until your habits stick.
It keeps you accountable and helps you monitor your progress.
Writing down what you do gives you satisfaction and motivation to keep on going.
If you think writing everything down is tiresome, use apps.
Some of the things you may want to track include your daily steps, water intake, and veggies intake.
For optimal weight loss, walk more than 10,000 steps a day, eat 1-2 cups of vegetables in every meal, and drink 2 glasses of water before every meal and more than 2 liters a day.
4. Build your willpower
Psychology Today states that limited willpower is one of the reasons why people don’t stick to healthy eating habits.
The mind is the most powerful tool we possess yet it’s our biggest critic.
Most times, you may not know how to shut up the voices admonishing you in your head. And this can lead to binge eating and self-sabotage.
Luckily, mental willpower is something you can cultivate daily.
You can use positive affirmations or motivational quotes that remind you to keep going no matter what happens.
5. Have an accountability partner
Sometimes it gets hard to stick to healthy eating habits.
So what do you do in such instances? Get yourself an accountability partner.
It could be a best friend, a relative. Someone you trust who tells you the truth.
Having an accountability partner who gasses you up gives you a mental and physical boost.
They can push you when you feel like indulging or when you start skipping workouts.
6. Reward Yourself
To keep yourself motivated, you can reward yourself with something like a massage, clothes or even a fun activity like a hike.
Studies show that when you reward yourself, your brain releases endorphins.
These endorphins are the feel-good signals that keep you happy, smiling, and focused.
Rewarding yourself gives you the zeal to continuously pursue or stick to healthy eating for a lifetime.
However, don’t reward yourself with food since it can sabotage your progress.
7. Have patience
Like all things in life, nothing comes easily.
Weight loss requires patience, you can’t expect to start today and get results tomorrow.
It can take days, weeks or even months to see results.
At this point, it’s best to remind yourself of why you started eating healthy and what the results will feel like.
8. Change your mindset
Most people who go on diets want to lose weight fast for an event. Then they start slacking after the event.
That mindset can’t help you lose weight and keep it off.
Focus on losing weight and keeping it off for a lifetime.
That way, you will adopt eating habits you can stick to long-term.
9. Staying Motivated
Most people quit diets because of lack of motivation.
In fact, the lack of motivation is the biggest killer of weight loss dreams, without it you are not inspired to stick to healthy eating habits.
I understand that staying motivated may be hard but it’s achievable.
You can cultivate motivation by:
- Joining a forum of like-minded people who are in the same diet as you.
- Watching motivational videos of success diet stories.
- Finding a friend who can accompany you.
10. Avoid Distractions
Distractions can come in form of food or friends.
Your family and friends may not want to eat healthy like you.
They could be ordering food that you are trying to stay away from, or they could talk you into eating junk food.
Also, using electronic devices like phones or tablets especially during meals may lead to poor eating habits.
High-stress situations may also trigger overeating. When stressed, cortisol levels rise to high levels making us hungry.
You start craving for sweet sugary things or highly processed foods that are detrimental to your health.
11. Start Meditating
Meditation is a useful technique that can help you stay sane when trying to lose weight.
Meditation provides a calm setting that can help beat fatigue, bloating or mood swings that come with changing eating habits.
Headspace a favorite meditation app, claim that with the number of thoughts that occupy the mind while trying diets, one can train the mind to stop indulging in impulses.
You identify your thoughts and feelings and acknowledge they are just thoughts. They don’t define you.
A simple 10-minute meditation routine done in the morning or at night can help still the bouts of insecurity.
12. Work on consistency
It doesn’t matter which diet plan you are on if you are not consistent you won’t lose weight and keep it off.
Consistency is vital when it comes to weight loss.
A study by The Agricultural Research Service concluded that despite the variation in the diet plans, the ultimate factor that pushed its study participants was consistency.
They were also able to demonstrate the importance of starting a diet that you like so as to be able to stick with it. Calorie restrictive diets discouraged many participants.
We can all agree that jumping from one diet to another is not the secret to weight loss. So if you’re tired of dieting, use the strategies above to lose weight and keep it off.
Unfortunately, I couldn’t give you the exact steps to losing stubborn fat in this short article. But you can discover the exact steps you should take to lose belly and keep it off here.
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