A lot of people seem to obsess about the ‘small’ stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference – but individually, they’re not going to kill your progress. This type of stuff happening every day is what ends up being a problem.
Look at where you’re at on a daily or weekly basis – if you’re in a calorie defecit, you should end up losing weight. This is where the importance of a food log comes in, too.
Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you’d start losing weight fast.
3. Prepare for success
If you have healthy food around the house, you’re a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won’t ruin your diet and are easy to prepare:
Pre-cooked grilled chicken breast
Bags of pre-washed greens
94% fat free microwave popcorn
Containers of pre-cooked brown rice
You get the idea. Set yourself up for success.
4. Have written goals
Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you’re trying to accomplish, everyone knows about what you’re doing, so you risk humiliation if you fail.
5. Once a week, eat what you want
Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.
These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed – if you’re mentally ready to change, you’re well on your way.