Diets have become a hot topic in the health industry over the years. From diets that promise to help you lose five pounds in three days to the ones that can lead to changes in your everyday life, there are plenty of fad diets. Our mental health may suffer if we use food as a quick fix to lose weight or drop a pant size. It can undermine our self-confidence and leave us feeling depressed, anxious, obsessed, and crazed about food and body image. Indulging in an obsession with our weight, body image, or diet can lead to eating disorders, low self-esteem, the pursuit of perfection, body dissatisfaction, and depression.
We overeat, skip meals, binge eat, eat only snacks, indulge in greasy food, avoid carbohydrates and sugar, stop eating, eat only fruits and vegetables, or switch to juice cleanses in place of eating solid food. We are all guilty of using food as a crutch, an emotional filler, or a mood booster, but these are only band-aid solutions.
To help you make lifestyle changes that last are the following:
Start small - To eat a healthy diet, you may need to make some changes. Do not anticipate making significant, abrupt changes. Give your body enough time to adapt to the changes you've made because your goal is long-term. Keep in mind that you can modify your eating habits gradually. Small changes are simpler to implement and can improve health.
One small change at a time - It takes time to replace your bad behavior. Change does not occur overnight. To be successful, concentrate on one goal at a time. Slowly but steadily.
Get a buddy - When it comes to making healthy lifestyle changes, two, three, or even four heads are better than one. Being successful in the presence of people who do not share your goals is difficult, but not impossible. Bring a friend! Whether he or she is your partner, best friend, coworker, or child.
Ask for support - Accepting assistance from those who care about you will strengthen your commitment. If you are unable to meet your goals, you may wish to seek the assistance of a psychologist. Making changes is extremely difficult; it takes time and dedication, but it is possible. Failure is normal and okay. Stand up and get back on track.
Knowing the Difference between diet and lifestyle changes
A diet entails temporarily altering your eating habits in order to achieve a specific goal, most commonly weight loss, before returning to your previous eating habits. The most significant issue that arises with dieting is that it comes with a time limit, and once that time limit has passed, people go back to eating normally, which leads to weight gain all over again. Dieting comes with a timeline. A lifestyle change, on the other hand, entails developing healthy overall habits that promote long-term weight control and health. Furthermore, diets focus on food intake, whereas lifestyle changes include what you eat as well as other factors that influence weight and health, such as physical activity. A diet provides a temporary solution and a singular approach to a multifaceted, long-term health issue when it comes to weight loss.
Short-term dietary changes aren't the key to achieving and maintaining a healthy weight. It is about leading a healthy lifestyle that includes regular physical activity and balancing the number of calories you consume with the number of calories your body uses.
Physical activity also helps to
- ✅ Reduce high blood pressure
- ✅ Reduce the risk of type 2 diabetes, heart attack, stroke, and several forms of cancer
- ✅ Reduce arthritis pain
- ✅ Reduce the risk of osteoporosis
- ✅ Reduce the symptoms of depression and anxiety
Aim for at least 30 minutes of moderate exercise per day, as well as healthier eating habits such as limiting or eliminating sugar-sweetened beverages, eating plenty of fruits and vegetables, and snacking on nutritious foods rather than junk food. Instead of temporary quick fixes, set realistic goals and adopt patterns that you can sustain for a lifetime.
Here are some tips to make healthy changes:
- ✅ Keep more fruits, vegetables, and whole-grain foods at home. Focus on adding healthy food to your diet, rather than just taking unhealthy foods away.
- ✅ Home cook your meal at least once a day.
- ✅ Pack a healthy lunch and snacks for work. This lets you have better control over what you eat.
- ✅ Instead of eating your snacks straight from the package, put them on a plate.
- ✅ Don't skip meals, and plan your snacks in advance. If you ignore your hunger, you might end up overeating or picking unhealthy snacks.
- ✅ Relax and enjoy your meals, and don't eat too fast. Chew your food well. Make eating well a pleasure rather than a chore.
- ✅ Drink water instead of sugary beverages.
A healthy lifestyle has a significant payoff. When you make healthy food choices over time, you reduce your risk of cardiovascular disease, certain cancers, type 2 diabetes, obesity, and even anxiety and depression. On a daily basis, you will have more energy, feel better, and possibly even be in a better mood. Making a decision to change your life is never easy. It can be difficult and even discouraging at times to break old habits and form new ones. It is not, however, impossible. Whether you want to change your diet and eat more nutritious foods, or you need a new workout routine, we can help. Not sure how to get healthy on your own? Our expert fitness trainers at Stronglife can be the difference makers. Together with our fitness coach, you can surely become the best version of yourself.