This is the exact cycle that most of my clients have been stuck in and this is how to get out of it.
You start off feeling enthusiastic and good for following the diet. You may even see some positive results.
But then, it begins to feel hard and unsustainable. You inevitably slip up and ‘fall off the band wagon.’ You feel like a failure, beat yourself up, and may end up slipping into your old ways. You don't feel great. Soon, you start the cycle all over again on repeat.
One of the worst parts of this cycle is that overwhelming feeling of failure. You think you’re not trying hard enough, but the truth; fad diets are inherently unsustainable. They set you up for failure because they demand too much, too soon, and don’t fit into your real life.
The Answer: Sustainable Changes for Lasting Results
To break free from this exhausting and demoralising cycle, you need to shift your focus from quick fixes to sustainable changes. You have your health and body for the rest of your life, so play the long game. There is no rush, do it properly, gradually, sustainably and do it once. Here's how you can do it:
1. Focus on One Change at a Time
Instead of overhauling your entire diet overnight, start by making one small change. This could be as simple as drinking 2 extra glasses of water per day or adding an extra serving of vegetables to your dinner. By focusing on one change, you make it manageable and less overwhelming.
2. Make Sure This Change is Realistic and Fits Into Your Life
Your new habit should seamlessly fit into your existing routine. If it feels forced or too difficult, it's less likely to stick. For example, if you’re always rushing in the morning, deciding to cook a full breakfast every day might not be realistic. Instead, opt for a quick and healthy option that you can prepare in advance, something like overnight oats or pre-prepared breakfast muffins.
3. Be Specific
Be clear about how you will make the change. Plan where it will fit into your routine and identify who can support you. For example, if your goal is to eat more vegetables, decide when you will shop for fresh produce, how you will prepare it, what meals you will include it in and perhaps even enlist a family member to join you in your healthy eating efforts.
4. Try to Be Flexible
Remember that nothing in life is perfect, including your diet. If you slip up, don’t beat yourself up. Instead, recognise that it’s a normal part of the process. Adjust your plan as needed and keep moving forward. Flexibility is key to maintaining long-term changes. Black and white thinking can be problematic when it comes to nutrition.
Conclusion
Breaking the cycle of unsustainable dieting is about making realistic, manageable changes that fit into your life. By focusing on one change at a time, ensuring it’s realistic, being specific, and staying flexible, you can build a healthier relationship with food and achieve lasting results. Remember, play the long game!
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