Sick of not being determined enough to lose weight? Tips from people who could never stick to their diets

“Just eat right and exercise consistently!” is a common saying. If only it were that simple! There is a big difference between knowing what to do and actually carrying it out. Considering that it’s easier said than done! How come so many people are overweight, unfit, and dissatisfied with their appearance and feelings if everyone understands “what to do”?Many people make this mistake: habits take time to build.

If you didn’t gain weight in a single day, how do you think you’ll acquire it in one? This article is for you, though, if you find it difficult to maintain a diet for longer than a few weeks. Use these tips from real people who cannot stick to a diet but nevertheless lost weight:

1. Keep a diary

When it comes to diets, “keeping a diary” means recording everything you eat and drink during the day, including portion sizes, in order to become more conscious of your eating patterns and pinpoint areas where your diet needs to be improved. In other words, it’s a thorough log of your food intake that can assist you in managing your weight, identifying potential food sensitivities, and making healthier decisions. Sneha Agarwal from Bangalore has been noting everything she eats in a diary. Journaling her food habits has helped her gain insight into what suits her meal plans and what doesn’t.”

2. Count your calories

There are several ways that

calorie counting

might assist you in achieving and sustaining your fitness and weight objectives. By establishing a calorie deficit—a situation in which you consume less calories than your body requires—calorie tracking can assist you in losing weight. Simran Ahuja, a teacher by profession says, “Making better eating choices might result from increasing your awareness of what you consume through calorie counting. You can gain a better grasp of portion sizes and what makes a balanced meal by keeping track of the foods you eat.”

3. Keep a cheat day

By allowing yourself occasional indulgences, a “cheat day” can help people stay motivated on their weight loss journey and lower their risk of feeling deprived and giving up completely. It can also improve mental health by promoting freedom from strict dieting and increasing metabolism by raising leptin levels. Rohit Garg, a banking professional, calls himself a foodie and finds it difficult to align his eating habits with his weight loss goals. However, giving into cravings once a week has helped him stick to the diet by rewarding his body and feeling mentally fulfilled.

See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way

4. Load with fibre

Consuming foods high in fiber prolongs feelings of fullness, allowing you to eat less and possibly lose weight. According to a 2023 study that was published in Frontiers in Nutrition, eating more fiber was strongly linked to both weight loss and a higher sense of self-efficacy. Fiber slows down digestion, making you feel fuller and possibly reducing the amount of food you eat. Kunal Dogra, a techie from Delhi, says, “I have started plating my food in a way that 1/3 of my plate has plenty of fiber-rich food like salads and fresh sabzi. Ths has been a game changer in my weight loss journey.”

5. Eat eggs every day

Have eggs or protein, as it keeps you full. Eggs may promote sensations of fullness and metabolic activity, which helps in better utilisation of calories throughout the day. A person who eats an egg-based breakfast may avoid consuming more calories during the day. Neha Grover, who is a marketing professional, was finding it difficult to lose weight as she could not stick to her diet. She decided to include two to three egg whites for breakfast, which helped her avoid midday cravings and managed weight too.

6. Learn to say no

You have been dieting for the past two weeks, and when any wedding invitation arrives, you lose all of your hard work and give in to temptation. Since you can’t refuse the good food, you give in to pressure and then later feel bad about it. Riddhi Sharma, a housewife, says, “It was necessary for me to learn to say no to calorie-laden food when going out with friends. If they are your actual pals, they will understand, even though they may feel bad about it.”

7. Drink water

First, water is essential! Not only can it lessen your appetite, but it can also be your body’s way of telling you that you’re hungry when you don’t think you are. When you drink water, your body is operating at its best on a cellular level, which makes it easier to gain muscle and shed fat. Rachit Rangar, a media professional, said, “Drinking at least 3-4 litres of water helps boost my strength and metabolism and control hunger pangs. According to my personal trainer, Simply put, when your body is hydrated rather than dehydrated, it will perform better.

See more: How to gain weight: Tips on weight gaining through proper diet and nutrition