31. Give yourself permission to indulge.
We know dieting sucks. Anything that keeps you away from your favorite foods forever is bound to be a miserable experience. But the point of eating healthy is adherence– the longer you stick with eating healthy foods, the longer you rep its benefits.
“Adherence is the most important thing for any diet to be successful, and we know people don’t stick with these restrictive diets,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in New York told Men’s Health.
Steer clear of any diet that tells you NOT to eat something. A long-term healthy approach to eating makes room for pizza and cookies–but incorporates them into the bigger picture. If your diet is 80 percent good stuff, why not partake in the 20 percent–and enjoy it?
32. Eat more 30/10 meals.
Research as found that one of the easiest way to lose weight and improve your overall health is to get enough protein and fiber at each meal to properly fill you up. A new eating style was adapted out of this, where you eat at least 30 grams of protein and 10 grams of fiber at each meal. Thirty grams promote muscle maintenance and growth. Ten grams fill you up during mealtime and help you stay full until your next meal.
For 30 of these meals, just click here.
33. Fear not hunger.
Hunger is a signal that your body needs energy, not a sign of weakness. Don’t ignore it.
Studies show that fasting for too long is a gateway to binge eating. So, listen to your body. When you feel hungry between meal, opt for a snack with protein and fiber, such as an apple with peanut butter or a cheese stick and a few prunes.
34. Only eat until you’re 80 percent full.
A Japanese health practice called Hara Hachi Bu means eating until you’re 80% percent full. The region of Okinawa, where Hara Hachi Bu originated and practiced, have some of the lowest rates of heart disease, cancer, and stroke in the world, according to the Cleveland Clinic.
It takes your brain 15 to 20 minutes for it to determine how full you are. You may be 100% full but not realize it. You may not be able to tell what 80 percent is, so try to eat “until you’re no longer hungry” rather than until you’re satisfied. This advice comes from Kristin Kirkpatrick R.D.N. a consultant in integrative and lifestyle medication at the Cleveland Clinic.
35. Train for something.
Sign up for something, whether it’s Everest or a simple 5k. Setting a date and a goal will help you stay on track with your training.
It’s easy to find a race you enjoy. There are many communities that host a variety of events, from triathlons and mountain biking to nature hikes. Don’t worry if you aren’t quite ready to run an ultramarathon. There are 5Ks almost everywhere. The Mayo Clinic also offers a free guide to training.
36. Before every meal, drink a glass of water.
Drinking water before eating will help you feel more full and keep you fuller for longer. A study at Virginia Tech found that participants who consumed a glass water 30 minutes prior to a meal ate 13% less than those who did not. Stay hydrated for another reason!
37. Choose one goal to work on at a given time.
We’re more likely to lose motivation if we try to do too much at once.
You can only work on one thing at a given time because, you know, we’re human and there’s only so much we can do,” says David Conroy, Ph.D. professor and researcher in the psychology of motivation at Penn State University. Because we’re only human, and we’re limited in what we can accomplish, you can only focus on one task at a given time.
You have a lot of options to choose from. Do not try to do all of them at once! You can start with one and then move on to another. Do not overextend yourself.
38. Remember that it’s not either all or nothing.
Jump back on the bandwagon if you’ve fallen off. Do not let yourself fall further until you have lost all your weight loss progress.