Dieting doesn’t have to be hard.
No, really, it doesn’t.
The only reason you think it’s going to be is that everyone else makes it out to be.
The reason most people struggle with dieting is that they’re unprepared.
That’s why I want to write today’s article to help you make dieting easier.
Figuring Out Your Calorie Deficit
First and foremost you need to figure out how many calories you need to eat to lose weight.
If you aren’t eating in a calorie deficit (eating fewer calories than you burn) you aren’t going to lose weight.
The reason people struggle with this is that they make changes to cut out “unhealthy food” replace them with “healthy” alternatives like nuts, quinoa, dark chocolate etc. Yet these “healthy” foods still have a lot of calories and they don’t create a deficit.
This leads people to think they’re on a diet when they’re not and they’re frustrated because the weight isn’t going down.
You may not like to track your food and you don’t have to do it forever but if you figure out your calorie deficit and track your food to make sure you’re in a deficit it’s going to make your diet process quicker.
Stick To An Eating Schedule
Having a schedule for what you eat and when you eat will make the dieting easier.
If your body knows that you eat at 9 am, 1 pm, 4 pm and 8 pm the body will send hunger signals at those times to eat.
You won’t be feeling hungry at other times because you know when your next meal will be and you won’t be tempted to overeat.
Eating roughly the same types of meals at the same time will also put you into a good rhythm.
This is because you will know how many calories you’re eating during the day and you don’t have to track every day.
Eating the same things can get boring but you don’t have to cook different types of meals every week to change things up.
Instead, you can just change the flavour of a meal by using different sauces, spices and flavours to change the taste.
On that note, meal frequency is irrelevant for fat loss.
It doesn’t matter how many meals you have during the day, as long as you hit your calorie goal.
If you eat 2000 calories over three meals or six meals it’s still 2000 calories no matter what.
Now that you know that, figure out how many meals you like to eat a day and create a schedule around that.
Then pick some of your favourite meals and put them together so you know what you’ll be eating.
Creating a routine for yourself for the times you eat will help you adhere to your diet better.
Change Your Weekend
When the weekend comes around your schedule changes.
You’re not working 9 – 5 and you’ve got a lot more free time on your hands.
Most of that time is either spent watching Netflix, doing housework, catching up with friends and going for drinks.
Housework and catching up with friends are great because they keep you busy and you’re not thinking about food
The problem is being bored, watching Netflix or going out for drinks.
If you’re bored watching Netflix and you’ve got nothing to do, you begin to think about eating food and you snack (hummus and crackers anyone?)
If you’re going out for drinks with friends on the weekend it ends up being more drinks than you planned and you also throw in some late night food and you’ve ruined your calorie deficit.
Try and change up your weekends by keeping busy and doing different things.
Go and explore your city, go out for a walk with your dog, pick up a hobby.
Find things that will keep you busy on the weekend and away from food.
I like to find different walks to do around Sydney or sometimes I’ll take my girlfriend into the city to walk around.
The more you can occupy your brain with tasks and keeping busy, the less likely you are to think about food and overeat.
Eat Higher Volume Foods
Salads and green vegetables are great!
They’re very low in calories and are high in volume which means they will keep you full for longer.
The lower calories foods you can choose from that have high volume are going to be great for avoiding overeating and killing your hunger cravings.
Here’s a list of my favourite high volume, low-calorie foods:
- Low Fat Greek Yoghurt
- Cottage Cheese
- Zucchini Noodles
They’re just some of the many options that are out there. That’s why it’s also good to plug some of these in your app to figure out which foods are low in calories that you can fit into your diet and enjoy.
Keep An Eye Out Next Week
Next week I’ll be sharing with you ten more tips to make dieting easier.