How Do I Force Myself to Stick to a Diet?
People always ask me, "How do I force myself to stick to a diet?
Truth is: forcing yourself to eat a certain way is like trying to nail jello to a wall. Not gonna happen.
Sure, you might go strong for a week or two, but then what? You'll snap and go hog-wild on pizza and ice cream.
The key to sticking to a diet is to change the game.
So let's shake things up, okay?
Let's make your diet so easy, you won't even know you're "on a diet."
Sounds like a plan?
Stick with me, and we'll make this diet something you actually want to do.
1. Start a Diet You Won't Bail On
Okay, let's kick things off with some straight talk. If you'd rather snack on a boot than bite into broccoli, a greens-only plan ain't for you. Same goes for eggs, yogurt, or chicken. Trying to force yourself to eat stuff you don't like? You're just asking for trouble.
So, here's the million-dollar question:
Can you see yourself eating this way in five years? No?
Then keep tweaking your food choices until you get to that "Yes!"
Need some help getting it right? That's where our 1:1 health & fitness coaching comes into play. We start you off on a diet that you already like and then keep fine-tuning the details until it's a home run for you.
2. Don't Go Big, Start Small
"Start small" sounds like an old song you've heard a million times before, right? But listen, nearly everyone I coach makes the same mistake. They try to leap from junk food junkie to health guru overnight.
Just so you know - that's a fast way to crash and burn!
If the diet you're on feels like a total 180, just tweak a thing or two at first. Small steps first, then start picking up the pace. Got it?
3. Prep Your Way to Diet Success
Map out your meals for the week and do a little prep work when you've got the time. This way, when your stomach starts growling, you've got some solid choices ready to roll.
Not a fan of planning? Just know that you're basically setting yourself up for a last-minute drive-thru run or grabbing whatever junk's lying around.
And hey, there's no need for some master meal plan. Focus on your danger zones, like that 3 PM slump, and have a backup plan for when the cravings kick in.
4. Find an Accountability Partner
Got someone to answer to? Could be a friend, a coach, or a diet buddy. If you know you've got to come clean about what you're eating, you're less likely to stray.
Here's the kicker:
Without someone to check in with and keep you accountable, you're more likely to break those diet promises you made to yourself. Letting yourself down is one thing, but when you've got someone else to answer to? That's a whole different ballgame.
Looking for that next-level, 1:1 accountability coaching that actually works? That's our jam. With thousands of success stories under our belt, we know that having someone in your corner makes all the difference in sticking to a diet.
5. Keep a Record of What You Eat
Use a notepad or a diet app to log your meals and snacks. Seeing it in black and white can give you a serious "aha!" moment. Plus, keeping track of what you eat is a big part of self-accountability. It's like being your own coach, making sure you stay on course.
Not up for tracking? Well, let me tell you, you're walking down a slippery slope. You'll lose sight of what you're really eating, and those sneaky extra calories will pile up before you know it.
Without that self-accountability, it's way too easy to go off track. Keeping a log keeps you honest, and that's key to sticking with any diet.
6. Stay Sane by Planning Indulgences
Staying 100% strict with your diet 24/7 is like trying to swim underwater without coming up for air. Not sustainable, right?
Listen, it's totally fine to indulge every once in a while. It makes the whole thing feel less like you're "forcing" yourself to do anything. So go ahead and come up for air. In the long run, it's the only way to keep going.
7. Get Clear on Your Why
What's your reason for sticking with this diet? Are you aiming to drop some pounds, boost your mood, or maybe get in shape for a wedding? Write it down so you can remember the reason when you need to.
But it's not just about what you're aiming for -
Don't forget about what you're looking to avoid—like feeling drained, future health hiccups, or even the regret of not getting into the shape you've always wanted.
So, when you're tempted to slack off on that walk or snag a treat you shouldn't, you'll find motivation in remembering what you're after and what you're trying to steer clear of.
8. Master the Art of U-Turns
So you slipped up? No biggie. Don't wait for a "fresh start" on Monday. Just get back in the game at your next meal.
Listen, if you're a perfectionist, you should know that "perfect" doesn't mean following your meal plan to a T every single day. Being "perfect" really means dusting yourself off and getting back on track whenever you slip up. If you want to aim for perfection, be the best at u-turns.
9. Spot the Snags and Make Adjustments
Look, nobody gets it right the first (or fifth) time. So, after a few weeks, take a step back and see how things are going. Keep the stuff you want to keep up with, and switch out the things you don't.
Everyone does some things they wish they hadn't, and that's okay. Instead of throwing in the towel, use those missteps as your cue to make some changes. It's not failure; it's your road to success getting a little clearer.
Look, here's the deal:
Forcing yourself to stick to a diet is like trying to fit a square peg into a round hole. It's just not the right approach.
The real trick here is to change the question.
Don't ask, "How do I force myself to stick to a diet?" That's setting yourself up for a struggle.
Instead, ask, "What diet and plan can I follow that I DON'T have to force myself to stick to?"