I'm a licensed Social Worker and Addictions Counselor with several years of experience. I find making a diet plan is key to success.
Planning a Diet Strategy is Key
- Start planning at least a week before your diet start date. Don't leave yourself open to surprises. (Check with your physician before starting any diet).
- Use up any junk food or soda you have lurking in cabinets and the refrigerator. You should be replacing those bad snacks with good snacks.
- Start making out your shopping lists a week before your diet start date. Make sure you have the right foods on hand the day you start. Also, start making out your exercise schedule. Know when and where you will be conducting your exercise program before your start date.
- Make a simple list of the good and bad foods listed in your diet. On the same list write down your goal weight and check it daily. Once you have lost 2 pounds write it down, then the next 2 and so on. Always keep your goals and successes visible. A good place to put your list would be on the front of the refrigerator. This would also be a good place to display your exercise program and schedule.
- Place your diet's approved snacks in see through canisters or containers on the kitchen counter. Nothing kills a diet faster than a frenzied food attack. By keeping your approved snacks visible, you're less likely to eat the wrong foods in a panic.
Tips to Help Your Diet Succeed
- Make as many meals ahead (lunch, dinner, snacks, etc.) as you can and then freeze them. If you're cooking two different menus at a time, one for your family and one for you, this will lessen the temptation to give up and eat what the rest of the family is eating. Try to prepare your families meals as close to your own menu as possible. Eating healthy can benefit the entire family and reduce your chances of going back to the way you use to eat. Be sure to always take your lunch to work.
- The day before you start your diet take your measurements and get on the scales. Record your findings so that you can check your progress daily for weight, and weekly for measurements.
- Before you start your diet get your favorite restaurant menus and match it to the good and bad foods for your diet. Plan ahead and know what you're going to eat before you get to the restaurant. If you know what you're going to eat ahead of time it will stop you from looking at the menu, and possibly giving in to your cravings.
- Place approved treats in your purse, car or pockets. If you're a stress eater this will help when you feel like you need some sugar to calm down. It should be a sugar-free sweet that lasts several minutes, such as hard candy.
- Prepare a list of reward foods to treat yourself with one day a week (pick only one treat for that day). This gives you something to look forward to. This will make it less likely that you get frustrated, or feel you have to deprive yourself to lose weight. Ultimately you want your diet to become a new way of eating, not just a way to shed pounds.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2008 Charbu