Here are 24 Tips to Help You with Your Diet Plan

Nowadays, people tend to associate the term ‘diet’ or ‘diet plan’ to weight loss. It is pretty much all over the social media platforms, articles online, as well as magazines. You also have probably heard several varying opinions from friends, family, workmates, and strangers alike. However, the true definition of a diet plan, based on what the professionals have to say about it is that, it is one which has been tailored to a person’s individual health status. We are talking about your innate metabolic processes, heart health, sugar level, muscle strength, and overall mental well being to name a few. Meanwhile, weight loss can be the result of all of these factors interacting with your chosen diet program – when done right. Diet plans can likewise serve as a gateway to enhancing your health habits and developing the self-discipline that will lead you to living a better and healthier lifestyle more than ever.

With so much information that goes back and forth on the internet highway today, it can be confusing to pick which one is best for you. It is indeed challenging to get started but even more so trying to persevere in what you have already started with. As you already know, there is no guarantee about the things posted on social media, so you have to be very discriminating with your choice of information. There can even be those which will prove to be dangerous tips or hacks that will tell you what to consume or not to consume. You will end up not reaching your health goals or weight loss targets or worse, fall ill after some time. In persevering with a particular diet plan, you have to ensure that you are able to take into consideration your health status, medical history, food preferences, and eating habits before following tips from random influencers on social media.

Diet plans have to be different for different kinds of people. In the same way, what you have to do to stick to that diet plan is going to be different from that other person sitting next to you. However, there are basic guidelines and principles that you can adhere to. On a bigger note, consulting your doctor or dietician is the best and safest option, especially if you are dealing with serious health conditions. With that being said, here are twenty four tips on how you can make your diet plan manageable enough to persevere with it for the long haul:

1. Drink your water without fail

This diet tip can sound a bit cliche or repetitive but hey, it can never be overemphasized to your benefit. You can probably hear it mentioned in podcasts and YouTube videos, but it is honestly an effective life hack. Drinking adequate amounts of water throughout the day is a big yes because the powerful and efficient systems in our bodies need fluids to function properly. Staying hydrated, not only during hot weather is actually a necessity daily, no matter what the thermometer says. Unfortunately, researchers have found that adults are not getting enough fluids and drinks as compared to children. This is due to having heavy workloads or sometimes due to lack of self-awareness. Other times, it is because of forgetfulness or simply, indifference.

Always remember that water keeps your systems moving. It carries nutrients and distribute them to your cells. It flushes away harmful bacteria from your bladder. Water can also aid your stomach in food digestion and prevent constipation. During warm weather, drinking water can regulate body temperature. It can protect organs and tissues and can normalize blood pressure. Giving your body enough fluids implies that you are staying hydrated for the systems working inside your body. It is responsible for your overall health in general. If you are not drinking enough water day by day, you risk becoming dehydrated and it can cause serious health complications. Warning signs of dehydration include weakness, low vital signs, dizziness, confusion, or urine that’s dark in color. Depriving yourself of water is unhealthy especially when you are on a diet. If you would like to pursue a diet plan, begin with drinking more water.

2. Don’t shop without a list

When you shop for grocery items, especially food, don’t go to the store hungry. Going down the aisle and picking up any item that will satisfy your current craving is a big no-no if you want to stick to your diet. This is to say that you do not also wait for food to run out of your refrigerator and pantry because when that happens, you are bound to grab any food in the grocery that looks tasty. Not knowing exactly what to buy makes room for impulsive buying which ultimately means you buying and consuming foods that probably have zero nutrients and are full of unhealthy ingredients.

The best strategy in perseverance while planning and preparing for a diet is to write things down. This will not only make you choose the healthier options in the store but also make you wiser with how you handle your money. Schedule your grocery shopping before you run out and be ready with your list that’s in line with your diet plan. As you keep doing this routine, the list will be ready in your head and you will only buy your diet staples in the grocery – even with eyes closed.

3. Slow it down

Different kinds of people pace differently when they eat. And in this case, some people breeze through it while others take their time. When you are too busy, it is easy to just gobble on fast food but if you are on a diet, you have to allot time for mindful eating. Comparative studies between fast and slow eaters have shown that the former tend to consume more than the latter. This results in a higher BMI or body mass index. Hormones take control of most of your bodily functions and processes including how much you consume and how strong your appetite becomes. How full you can get are likewise controlled by the same hormones. These hormones are also the ones giving signals to your brain to tell you whether you are still hungry or already full.

The thing about that however is that it would still take approximately 20 minutes for these signals to reach your brain. It is because of this that it will be to your advantage if you take time to chew your food and enjoy every bit of it. In this way, you can give your brain an allowance for the signals to get there in time and tell you that you are indeed full – even before you take that extra bite. Studies have confirmed that eating deliberately has the tendency to result in the reduction of your calorie count per meal and ultimately, help you lose and maintain your weight. Improved weight control has likewise been linked to chewing and eating slowly. Remember, eat slowly, chew more, eat less, and persevere in your diet for the long haul.

4. Cut the junk

When starting a diet plan, cutting foods that are low in nutrition but high in calories, or in other words, junk foods must be lessened or cut off completely while you still can. Junk foods have become normalized today as social snacks all over the world. These are chips, fast foods, sugary drinks, and sodas. These foods lack nutrients but are high in sugar, sodium, fat, and calories, which are obviously unhealthy. Now, if you have been trying to keep to your diet, there will be times when you will miss your favorite chips and think that you just gotta have some to satisfy the cravings. Giving in to that however, will make a bad habit for you in the long run.

So instead of giving in, look for healthier alternatives on snacks that have the crunch or taste of junk food but none of the undesirable health effects. Search for recipes online because you will be surprised to know that there are actually tons of better choices for you. Think baked mozzarella cheese crisps or zucchini fries – you just have to explore them all.

5. Always add those leafy greens in every meal

A good step to make sure that you eat your greens is to enjoy them as a starter. By doing so, you will presumably finish all of your greens while you are at your hungriest. This will then allow you to eat less of other, perhaps less healthy components of the meal later. It may likewise lead you to eat fewer and healthier calories overall. Eventually, this will translates to a healthier weight loss if you are aiming for it. Enjoying your greens will likewise help you curb unwanted cravings and push you to follow your diet plan no matter what. Plus, eating green, leafy vegetables before a carb-loaded meal has been shown to effect positive benefits for your blood sugar levels.

6. Try not to make alcohol as an excuse

Too much consumption of anything and everything can be dangerous and this definitely holds true when it comes to alcohol as well. Drinking during social events is certainly desirable as long as you remember to drink responsibly. When you are trying to stay consistent with a particular diet, there is usually an alcohol guide that you can follow that will tell which drinks will help you stay on track and which ones you must avoid. When you are in a low-carb diet plan for instance, beers and mixed cocktails that are high in carbohydrates have to be avoided. Meanwhile, pure spirits including whiskey, tequila, gin, vodka, and rum have zero carbs in them so you can enjoy them without guilt.

In general though, the moderate consumption of alcohol can elevate your mood and make you feel relaxed. Red wine in small amounts has particularly been tagged as favorable for your heart health. The antioxidants in red wine can help prevent the risks of developing coronary artery disease that often lead to heart attacks. As you already know, the more you consume alcohol though, the more that your vision, motor skills, memory, and judgment gets impaired while you are under the influence. In addition, this habit can also be addictive. And when you do get addicted, it will eventually cause harm on your digestive tract, especially your esophagus, stomach, and intestines. Certainly, your liver and kidneys will also be in trouble. Worst, the hang over the next day will throw you off balance and can cause you to veer away from your diet regimen. It is best to keep your alcohol consumption in check to stay true to your diet plan.

7. Baked potatoes over french fries

By choosing baked potatoes over the most in-demand French-fried potatoes, you are consuming essentially less fat from the broiling system. Typically, French fries are seared with vegetable oil which makes one potato normally containing under half a gram of fat, add up to around five more grams of fat in total. The vegetable oil is what has turned into the guilty party of this extra fat. To clarify though, the general fat substance isn’t the main concern with regards to the French-fried version of the potatoes. The concern is that they contain generally high measures of immersed fat and increment cholesterol.

Potatoes overall are a solid health choice, containing high measures of Vitamin C (70% DV) and a fair measure of Vitamin B-12 (30% DV). They likewise contain a lot of protein at 4 grams and fiber at 5 grams. Whenever they are converted to the junk food version though, loads of those supplements become no more. With that being said, baked potatoes can be even as undesirable whenever stacked with sour cream, bacon, and cheddar. So, while by and large baked potatoes are a more nutritious decision over French-seared potatoes, you still need to watch out how they are prepared and what you put in there as additional food.

8. Try a vegetarian option
   

Red meat like pork, hamburger, and lamb are great wellsprings of protein, nutrients, and minerals.  Over the long haul, the emergence of veggie lover choices has become even more popular everywhere. These days for instance, you can mix up the meat of your most loved sizzling dish with mushrooms. You can use tofu for your favorite dishes rather than pork chops.

Surprisingly, there are now hotdogs produced using vegetables that nevertheless tastes almost the same as their meat equivalents. There are a lot of veggie lover stocks in the supermarkets now. You should certainly explore newer and healthier options if you are looking to keep to your diet plan. These options are solid as well as scrumptious!

9. Replace sweet refreshments with sparkling water, tea, or lemonade

The soda drinks that most people find respite in are basically sugar, caffeine, and water. These go-to drinks have turned into a way of life while eating a full feast with loved ones. If you have been used to drinking soda and have developed an addiction to caffeine, it can be hard to stick to your diet plan if you keep giving in to the cravings. Check which drinks goes in accordance with your chosen diet plan and replace soda with them. In any case, drinking an excessive amount of pop can increase the likelihood of developing diabetes and other serious unexpected issues.

From low-calorie sparkling water, you can give chilled or cold tea a try. Same goes for newly pressed lemonade, coconut water, cucumber water, and other natural drink products. Green tea in particular can help detoxify the body and it is also a great alternative for heavily caffeinated drinks. These brilliant options don’t restrict you from picking beverages that is in accordance with your diet besides your usual water. To stay on track with your diet plan, the best alternative should always be to explore new and diet-friendly options so you can ditch those bad eating and yes, drinking habits.

10. Eat freshly-picked berries and nuts rather than dried ones

Whether they are freshly-picked or have been dried for preservation purposes, natural products are completely nutritious. Both are loaded up with nutrients, minerals, and fiber that your body needs whichever diet plan you are trying to adhere to and maintain for the long-term. In any case, drying organic products commercially tends to amplify its calorie count. The process of dehydration almost always retains the original value of the food nutrients it contains. In this case, apple chips can have the same amounts of fiber, carbs, fat, and proteins as its fresh counterpart.

But when it comes to calories by weight, dried versions can have more calories as it tends to lose water content during the process. The drying system may also further make natural products lose some of the more unstable nutrients, such as the immune-boosting Vitamin C. Eating both of them is as yet a healthy decision. However, if you are searching for a nibble with less calories, the fresh versions are smarter to enjoy than the dried ones.

11. Popcorn rather than chips

As you are trying to figure this one out, you might have asked yourself, “is popcorn sound”? Fortunately for you, the response is one big yes. At that point when it is popped in the air and daintily prepared, popcorn is a productively solid bite even for those on a diet and desire to stay on track. That is due to the fact that its whole grain and that high-fiber grains have been particularly linked to reduced risks of developing cardiovascular illness, diabetes, some form of cancers, and other medical conditions. General dietary guidelines would suggest that at least half of the grains that you consume should be nothing short of the whole grain variety. And what packs even more fiber with every serving than popcorn? Surprisingly even more fiber than your favorite whole-wheat bread.

If only you are able to prepare it the right way, then popcorn can actually make for a healthy and at the same time delicious snack. Besides, it is not that expensive so you can easily buy them at the grocery. When whole grains or veggies are not your thing or is restricted from your diet for some reason, popcorn is a great, filling snack option. Do take note however that movie theater popcorn is way different from the one you get to prepare at home. A tub of the most in-demand movie popcorn will definitely contain more calories at 1,090 and sodium at 2,650 mg than your home-cooked popcorn. So if you want to stay healthy rather than ending up with hypertension or heart disease, then you know what choice to make.

12. Healthy oils over the conventional

There has been a lot of bad press over the word “fat” and the association with certain diet concepts have been fairly negative as well. It seems that fat now has to be avoided if you want to shed some pounds off and maintain that weight. However, a low-fat or zero-fat diet is not all there is to it. In fact, some diets require low-carb but high in protein and fats. As such, if your goal is to persevere in your diet plan, it would be wise to rethink fats and how it can actually be beneficial to your overall well-being. In your current diet plan, healthy bodily functioning requires that you have to include a certain amount of fat in there.

The thing is that, your body will not be able absorb vitamins D, E, K, and A without a good supply of oils and fats that provide the essential fats and calories you will need for these fat-soluble vitamins. However, we are not talking about just any kind of fat because this is as important as the total fat that you consume. In this case, you have to go for the unsaturated fats to be healthier. On the other hand, trans fats and saturated fats are the types to avoid as consuming foods with too much of these would mean lowering the healthy HDL cholesterol while raising the unhealthy LDL cholesterol. The result can be deadly and this implies increasing your risks for stroke, hardening of your arteries, and high blood pressure.

13. Drink your espresso dark

If you are the type who is into organic coffee and couldn’t enjoy a sane day without it, you might frequently request for espresso at a café. As you may have noticed, these little drinks do not simply recharge you and lighten up your mood. It really is more of a solace when you sip every delicious drop of it. On the other hand, espressos at the bistro can contain a lot of sugar, extra caffeine, and other synthetically handled fixings. On a low-carb or keto diet, sugar is off-limits so some people drink coffee without them, cut the amount in half, or use keto-friendly sweeteners like stevia or sugar alcohols like erythritol.

On the off chance that you are removing sugar in your framework, you can dispose of your espresso cream and sugar now and again and simply utilize dark espresso – that is, if you want to stay true to your planned diet. In addition, dark espresso has been found to help lessen weight while building a wealth of cell reinforcements that help prevent malignant growth and delay coronary illness. Studies have shown how those who drink espresso also have steadier glucose levels and have less likelihood of developing diabetes. Dark espresso is what’s gonna give your get-healthy plan the boost it needs.

14. Balance juicing with eating fruits and veggies

Did you know that eating over drinking natural food is preferable especially when you want to stay on with your current diet regimen? Juicing has been such a trend lately that it could make you think that it is the best way to go. Well, it seems more convenient to just juice your favorite fruits and veggies when you are too busy to sit down for a full meal. It is important to note however that in one way or another, the process of juicing can affect the activity, bioavailability and levels of antioxidants and phytonutrients typically found on juices. In specific, apples can lose their antioxidant activity when juicing requires throwing away the part of the apple that is actually most nutrient-rich.

If you are into a calorie-restrictive diet, juicing may not also be good for you as juices are more calorie-packed than their non-juice counterpart. Also, juices are concentrated sources of simple sugars but with less fiber content so eating whole veggies and fruits may be smarter in this respect. Health experts recommend however that juicing can be done in moderation so striking a balance is the key.

15. Engage yourself and wallow in proactive tasks and activities

While establishing your routine, you would be better off combining physical activity with your diet plan. As such, doing exercises, no less than three times each week is highly suggested. Choose an exercise that you are comfortable with so that you can keep doing them for the long-term. You can go swimming, play badminton, go to the gym, focus on yoga, or explore biking – whatever it is that lifts your spirits enough for you to want to keep doing it. At that point when you work out, you do not just lose the unwanted fats in your body. You likewise abound yourself with happy hormones such as serotonin and endorphins.

Serotonin are body chemicals that help stabilize your temperament and overall well-being. It also facilitates the functioning of your bodily systems. On the other hand, endorphins are what helps with pain relief and relieving your stress. They are quite important while on a diet plan because emotional eating and binge eating can really throw you off guard. Aside from exercise, you can boost your endorphins by engaging in artistic pursuits, playing your kind of music, finishing a meditative course, trying aromatherapy, or wallowing in therapeutic massage. Inexpensive activities like watching your favorite series or simply laughing it out loud with friends are priceless.

16. Plan and strategize ahead of time

It is vital to creatively plan throughout everyday life and this includes your diet plan if you are determined to persevere with it. The trouble always comes when you do something at the spur of the moment because it often means eating anything that is not in adherence with your diet. More often than not, this implies consuming instant food, processed items, and unhealthy options. Yes, you get to enjoy the chance of eating whatever you want at that particular moment but the guilt afterwards can be too much. In fact, the guilt will gnaw at you like a scary stalker and push you further away from your goals.

In addition, trying to bounce back after you have been binge eating can be hard and it will mean more days or weeks of diverting from your original diet plan. When you plan ahead however, you can avoid this disaster from happening altogether. And while you are at it, you can create strategies for when your motivation fails and be ready with a back up plan. Look at where you often fail such as in meal preparation and take action before it happens so you will be ready with a diet-friendly strategy when it does happen. When everything seems overwhelming, take it one day at a time or even one meal at a time to do things right. The key in perseverance is never giving up even when you are tempted to.

17. Just enough fiber

How does eating more fiber help with perseverance? You may already be aware of the health benefits of fiber in your diet. Aside from helping relieve constipation, it helps you maintain your weight and lowers health risks such as cancer, heart disease, and diabetes. On the other hand, consuming too much of fiber too quickly can also be detrimental and result in abdominal cramping, bloating, and intestinal gas. The trick is introduce fiber into your system gradually over the weeks. This will allow the natural bacteria found in the digestive system to take in the change over time. Drinking plenty of water is also definitely going to help as fiber is best paired with water for easy absorption.

You can add more fiber for breakfast with whole grain or bran cereals. Whole wheat flour is great to use for your baked goodies or add some crushed bran cereal, uncooked oatmeal, or unprocessed wheat bran in there. Also give brown rice, bulgur wheat, whole-wheat pasta, barley, and wild rice a shot as you just might like it. As for your high-fiber snacks, go for raw veggies, fresh fruits, low-carb nuts, or whole-grain crackers.

18. Study food labels conscientiously

When you buy your food at the supermarket, do you check the nutrition information at the back? On the off chance that you do, you are most likely mindful of the food that you are eating in relation to your macros. If not, then it is time you familiarize yourself with what is listed there to confirm that indeed, they are in accordance with your diet plan or not. If you are counting calories, you have to be exact with your calorie count per food or drink item so always check the labels. If you are on a keto diet, then make sure there is zero sugar and carbs in there. As for a low-carb diet, 25g of carbohydrates consumption is ideal daily for weight loss, depending on your physical activity.

Checking food labels religiously is a significant part of maintaining an eating regimen plan. There is no other way to get the information you need but through this manner. Another good practice would be to research online so you are ready with the nutritional information even before you order or buy at the store.

19. Downsize on your meal plates

This is to a greater extent a mental hack as opposed to a tip. Assuming you put a little piece of food on a huge plate, your brain will tend to tell you that you are essentially eating a very small portion. Because of this, you may consequently put more food on the plate to satisfy yourself or to feel full. In any case, assuming you set that same piece of food on a little plate, your psyche will tend to perceive it as you actually eating a bigger portion. Of course, that can hinder you to fill your plate with more food.

This is actually a strategy in perception that you can use for the long haul in order to persevere in your diet goals. It is some sort of effective mind conditioning technique that will teach you the discipline and nail down the habit. At the end of the day, this will also help you reduce your calorie intake for the day when you have a target for your particular diet plan. Smaller portions means weight loss as well. On the off chance that your objective is to shed pounds, attempt to train your mind in a certain way until it can becomes accustomed to it.

20. Do not ban food altogether

When on a diet, somehow one may think that banning food altogether is a good idea. However, that is not always the case as this could mean skipping meals and going hungry for hours only to eat voraciously in the next hours. Banning food especially when you are hungry is a wrong move because you are actually depriving yourself of the important nutrients your body and mind needs to function well as a human being. Not to mention, you can suffer from hyper-acidity and stomach cramps if you ban food too abruptly when your stomach has been used to being full previously. So instead of banning food altogether, manage your portion control in every meal in a gradual manner. If you want a certain diet plan you can execute as a lifestyle, going on a hunger strike just won’t cut it.

Unless you are following an effective intermittent fasting program, then you will have times for fasting and feasting alternately. But even then, you have to be able to execute it the right way as this can pose as a threat to your wellness. So before getting into intermittent fasting, have the program approved by your physician and dietitian. Observe how your body reacts to it and continue to consult the experts for monitoring. Lastly, ask if intermittent fasting is good for the long-run or if it’s something you can stop after you have reached your goals.

21. Keep an eating routine diary

Keeping an eating routine diary can help you assess and monitor your progress. The diary is meant to help you assess your strengths and weaknesses in relation to your ability to adhere to your diet plan. Certainly, whatever it is that you are doing right, you have to keep doing them. While those moments of weakness have to be analyzed so that when they do come again, you are ready with a strategy on how to deal with them. The diary also provides you with a good visual as to the details of everyday as well as the bigger picture of how well you are doing with your diet plan and which areas will need to be improved.

Such a method of documentation can provide you with a point of reflection that will signify how serious you are in pushing forward with your diet plan. It can also help with perseverance because the effort of writing on it everyday will remind you about your goals and motivate you to work towards your targets. If you are the type who does not fancy writing in journals, find a documentation method that you are comfortable with and go for that. These days, there are lots of apps and web-based applications you can turn to that can assist you in this endeavor.

22. Be extra mindful

These days, it is easy to be busy with a lot of things and multi-tasking while eating seems like a good idea. While it may save you time on the outset, eating this way is a recipe for disaster if your goal is to stay loyal to your diet plan flawlessly. And even if eating while finishing tasks sounds more excusable, it is even worst eating mindlessly while relaxing or watching a movie because your hands will be too busy putting food in your mouth while your mind is busy somewhere else.

This is why tip #22 is all about pushing for mindful eating. Mindful eating is about clearing your head of anything and everything else so that you are aware of what you are consuming and how much of it. It is to remind you that healthy, mindful eating is a priority that you cannot put a price tag on. This implies giving it as much of your focus and exclusive time as can be made possible if you want to stick to your diet plan. Eating carelessly will only mean binge eating and eating instant or junk food which will not really help in the long run. Eating should be an art that should be thoroughly enjoyed to stay healthy.

23. Ask for help and support if you need to

Staying consistent with an eating routine is definitely not a simple task to follow through. Initially, you will experience self-doubt, discomfort, and uncertainty over your own success. This is why, you should consider asking for help or support whenever you can because it can spell the difference between your success or failure. Having a friend, some buddies, or support group who can provide the motivation you need can be indispensable. This is especially true during those times when your own resolve can be waning and you need that extra push. During a moment of weakness, a support group can really make you change your mind about abandoning your diet plan altogether.

The number of people that you surround yourself with as you stay consistent with your diet plan can depend on your personality preferences. The more introvert type can choose to be with one to two persons whom they have a trusting relationship with. Perseverance is serious work and you need to surround yourself with people you can trust with both your struggles, victories, and the journey in-between. On the other hand, the extrovert types will thrive in bigger groups where they will feel more energized and empowered to stick to their diet routine. Whatever it is that will work for you, that is what you go for. What really matters is that, you don’t do this alone if you feel you are not strong enough this way. Do not hesitate to ask for the help and the support that you need.

24. Avoid those who influence you to veer away from your diet plans

In relation to the tip above, it is important to belong to the right group because they can actually influence you both ways. Remember that support groups are not only for like-minded individuals but it is for those who also share the same struggles you are facing with their chosen diet regimen. As such, if they are off-track with their plans, they can influence you to cheat on your targets as well. In this case, make sure to avoid interacting with this particular person right there and then especially when you feel that you are being swayed by his lack of motivation.

The same holds true in a special gatherings and occasions where the food choices will most certainly be not according to your plan. You do not have to explain yourself but if you ever encounter someone who is more likely to tempt you to give in to your cravings, politely excuse yourself from that person. Perseverance entails a stronger will in times when environmental temptations are strongest.