When you notice that your body has changed, but not as you would like, you usually start looking for a solution. There is a ton of material on the Internet about diet, portion control, exercise, etc. This knowledge is extremely important, but if you don’t plan how to implement it, don’t think that anything will change.
We at HabEats have a very simple approach to this. We believe that changes, especially those that have a strong impact on our lives, should be implement slowly, in small steps, but disciplined. The best use for this purpose habits. Okay, but what does this have to do with my diet?
If you suddenly start turning your diet upside down, it’s going to be very difficult, and we’re pretty sure you won’t succeed in the long term. How do we know this? Research shows that only 5% of people managed to stick to their prescribed diet and lose weight within 5 years. A significant part of the rest of the respondents not only gave up their diet, but also gained a few extra pounds.
So how do you go about it? First of all, EXPERIMENT. Give yourself time for this. There are many different diets. Not every diet will appeal to you, be it in terms of taste or preparation time. That’s why experimenting is so important.
When looking for your way of nutrition, consider these factors:
- Money-time commitment
Health and diet
When it comes to health, your diet should support it. The saying “You are what you eat” is very true. Your diet should support your health, wellness and provide energy.
Considering what you read above, test what works for you in terms of your goal. Perhaps the best diet for you will be a vegetarian, or even vegan, or maybe meat diet. Each of us is different and there is no one-size-fits-all diet. However, if you avoid heavily processed foods and sweets, it’s good for you.
By the way, you should note how you feel after a given meal, as well as a few hours after eating. What was your energy level, concentration and stomach feeling.
Taste and diet
Consider the question of taste. If you are imposing a diet that you do not like, let’s face it – you will not keep it for too long. You can force yourself to follow this diet, but it will always be forced. This is not a recipe for a permanent change to a diet that is meant to last for the rest of your life.
Include only foods in your diet that you don’t need to force yourself to eat. Of course, they don’t have to be your favorite foods, but you have to accept their taste.
What does it mean? We mean how much time, effort and money you have to put into preparing meals to eat a certain way, and how much money you spend on it.
What if you will find delicious dishes that you feel great after, since you simply will not have time to prepare them, buy them or they are dishes from a restaurant that you do not have the time / money to go to all the time. What are you after a super diet that you cannot maintain for time / money / organizational reasons?
We are talking about dishes that you can prepare on a regular basis. Save all other great dishes for special occasions. Build a base of dishes for regular use.
How to start experimenting and changing your diet?
Start with PLANNING! At the beginning, let it be just breakfast. Do you remember? Little steps! So not every day, only 4 times a week.
Thanks to the above, you will be experimenting, but also not radically changing your diet, which will increase your chances of success in the long term.
Choose 4 days a week and write down what you will eat for breakfast on those days. You can write it down where it is convenient for you, e.g. in a calendar, a notebook on a smartphone or in reminders.
Once you get started with your plan, remember to eat only what you have planned. If it has to go, you have to stick to the plan.
Planning as a habit
Turning it into a habit will be a great help in planning. It takes some time and patience, but you can help yourself.
For this purpose, use the ‘PLAN’ plate from the HabEats set. On the plate you will find a habit in the form of an implementation intention, which will remind you to plan your breakfast while eating one of the meals.
Each subsequent action in accordance with the implementation intention brings you closer to the full implementation of the habit. Once this is done, you will plan your breakfasts (and then other meals as well) without any effort or even remembering about it.
What else will planning give you? You will find that when you are planning, you choose better meals than the ones you would choose by accidentally walking to the fridge in the morning. Moreover, if you stick to the plan, you will avoid snacking. The ‘PLAN’ plate will also remind you of all this.
The power of questions
Finally, you should use the power of asking yourself questions. If you want to start planning good meals, ask yourself the questions you’ll find on the PLAN plate, which are:
- 1. Do I have a plan for tomorrow’s breakfast?
- Is my meal healthy and well-balanced?
The simple act of planning will allow you to eat better and achieve your goals (e.g. weight loss or portion control). Experimenting will tell you what to eat, and making it a habit will make you do it effortlessly.
We keep our fingers crossed for you and give you a helpful tool. If anything challenges you or would like to share your story, please write directly to us. We are very happy to hear from you and we will be happy to help you achieve your goals.
Remember, the diet is to serve you, you don’t have to be its slave.
If you don’t already know how much benefit slower and more conscious eating can bring, check out this post.