Coach’s Tips on How to Stick to Your Diet
“I’ll start next Monday.” How many times have you said this to yourself?
You’re not alone. I tried everything, from the extreme to the ridiculous. I was on 900 calorie diets and vegetable diets. For real, before I decided to pursue this myself, I visited a dietitian that made me eat ONLY zucchini for 3 days (breakfast, lunch, dinner), spinach for another three days, and then green beans as a grand finale. I cannot believe I actually did that 😂. Nothing gave me the results I was searching for until I decided to educate myself and find what works for me. And now I am here to give you some insight about the tips that helped me, and can help you, stick to your new meal plan. So let’s get started!
Educate yourself 💡
Education is power. I have said this a thousand times in every blog I write, in every conversation I have. If you decide to start a diet given to you by a nutritionist, make sure you ask your nutritionist all your questions. Allow him/her to explain the reason why you are eating what you are eating. Don’t be shy. You deserve to learn, not follow. Once you are educated about the science behind it, you will no longer need to follow a “diet”. You will eventually build healthier habits by the power of knowledge and education.
*A major tip: DO NOT follow social media diet trends, or celebrity diets, or any fad diets.
Choose a meal plan that works for you
Some people enjoy routine (like myself), others need more freedom. If you follow a diet that requires a ton of food prep but you hate cooking or lack time, then it might not work for you. The diet is not to blame, and neither are you. It just does not work for your lifestyle. If your diet is extremely restrictive and you get bored easily, you may also end up quitting. This is why pre-designed templates don’t work for everyone. I once coached 3 athletes who previously visited the same nutritionist before contacting me. All females, but one weighed 56kg, the second 67kg and the last one was 98kg. ALL were on the same diet, same calories, same meals…what? How? HOW IS THIS STILL NORMAL!?
Besides the difference in bodyweight, composition, age, goals, energy levels, we’ve also got different weaknesses, different strengths, different lifestyles, habits, environments, cultures, and behaviors. Point is follow a plan that is customized for YOU.
Take baby steps 👣
Instead of jumping directly into another “fad diet”, start by making small lifestyle and behavioral changes. For example:
If you dislike cooking: Find simple and easy recipes, or food companies that can help you prepare your meals.
If you are inconsistent: Consider tracking your food intake by writing in your journal, or using a mobile app. We recommend MyFitnessPal.
Can’t do it on your own? Find a support system, AKA Coach! Hey, you know we are here to help!
Have a terrible relationship with food? Don’t cut out ALL of your favorite foods. Take baby steps by slowly decreasing one food item at a time. For example, if you have 2 Sodas a day, have 1. That way you can save 140 calories. Or switch to a diet soda, and you’ll save 280 calories and 70g of sugar.
“The smallest step in the right direction ends up being the biggest step of your life.”
Set realistic expectations
Committing to the change is a massive step, but setting realistic expectations is way more important. Don’t expect perfection.
Don’t expect a huge transformation in a short amount of time.
Don’t expect a perfect body that’s cellulite and stretch mark free.
Don’t expect zero bodyweight fluctuations.
Don’t expect to look like someone else.
If you do, you will be setting yourself up for failure and eventually abandon your plan altogether. We are all human, and we are not perfect. Change takes time.
Note: The average for a safe rate of weight loss is 1-2 lbs per week.
Eat High Volume Foods
Flexible dieting is excellent because you can eat what you like as long as it fits your macros. However, it is still important to eat high quality foods that leave you full and satisfied. Flexible Dieting does not necessarily mean eat pizzas and ice cream within your 1700 calorie diet. Quality matters, and the way your body feels after eating is so important. You don’t want to stay hungry, lethargic and unsatisfied.
Check out the photos below for some reference to high volume foods! On the left is a regular size Snickers Bar, and on the right is 2 sourdough toasts with 2 tablespoons of avocado and 1 whole egg. Both meals are equivalent to 215 calories!
A Snickers bar is not a bad idea but you’ll probably eat it in a second and get hungry an hour later. So I advise loading up on foods that are not as dense in calories or macros (ex: Veggies, berries, lean meats (protein)!)
Mark progress in as many ways as possible
I wrote a whole blog about the different ways to track progress. It’s called “Life Beyond The Scale”. You can check it out after reading this one! Sometimes, we may feel demotivated by the lack of change in our bodyweight, but it is crucial to learn that the scale is not the only way to track successful progress.
There are tons of methods, but my top three would be:
Body Composition - Take photos of your body every week, same lighting, same room, same outfit!
Measurements - Take measurements in the same spots each week. Start with measuring your hip, waist, quad, and chest.
Performance and Energy: Do you feel good? Are you getting stronger? Hitting new PR’s at the gym? Achieved an awesome skill? I mean what could be more important than feeling good?
And there you have it! 6 Tips to help you stick to your new diet! Don’t forget to sign up to our newsletter to receive the latest updates, blogs, and content!
Nadine 💖