Surviving your diet: How to avoid falling off the diet bandwagon

A good way to stay motivated is to have people around you to encourage and support you through your exercise and diet. Find a run/gym partner, that way you can gently compete and push each other forward. If you are eating out or in company, it might be best to opt for friends that are on the same page and who will help you make healthy choices. If you have the support from friends and family, you are more likely to stick with it and less likely to disappoint yourself (and them!).

Although you may have already signed up to the gym and committed to a diet, if you subscribe to a food blogger or health newsletter daily or weekly it may remind you to stay on track. Their healthy lifestyle may also inspire you with healthy recipes and exercise regimes.

It’s very important that the goals you set are achievable and manageable. If you are impatient and expect instant results, it’s likely that you will not be satisfied and more likely to give up altogether. Do not be hard on yourself and ensure that you allow room you’re your achievements. Start each day afresh and don’t hold on to guilt.

Visualise your goal as an emotion, rather than the physical aspects. Most people want to improve their image or lifestyle in order to gain something more. Whether it’s to meet the right person, or even to land your perfect job, it’s important that you are actually directing your resolutions towards your happiness.Whether dieting and working out is going to give you a better sense of self and confidence, or whether you need to for your health, remind yourself once in awhile why you are making these positive changes.

If you track your food, you gain an awareness of the calories you are consuming and you are more likely to think about what passes your lips. Keep a food diary, or log your food on an app/digital device. Once you have recorded all your food and drink, you may gain a better understanding of where you can allow yourself more room or where you might be slipping up.

If you are seeing results and working hard at improving your overall lifestyle, you should reward yourself. Even if it’s just once a week or even once a month, have a day where you don’t worry and enjoy some of the bad stuff! This way you are not depriving yourself from a treat and what you may have enjoyed – everything in moderation! If you reach a specific goal, it is also important you reward your inner-self, even if it’s buying those shoes you wanted or finally getting that hair-cut…

You can make small changes and decisions about what you eat by making simple substitutions. Make life easier for yourself by avoiding what you know is bad for you. For example, instead of adding sugar, use honey or agave nectar as an ingredient or topping. Instead of cooking potato fries, oven-bake sweet-potato fries.

I find that some people just put too much on their plate. They want to lose weight, quit smoking and learn a new skill all at once. By putting all your energy into one aim, you are more likely to achieve it. If you give split-attention to all of your new hobbies then you are unlikely to stay focussed and your willpower will falter. Take on one challenge at a time.

If you set a resolution at ‘losing 10 pounds’, it might be too specific and maybe even seem too daunting. It is much easier to set behavioural goals that will work towards your main aim, for example, going to the gym 3 times a week and walking to work everyday. If you can keep to your small changes, you are more likely to see the big results.

There might be something that you know will trigger your will power. Whether it’s a song that reminds you to be happy and keep going, a picture of your former self or even a photograph of something you want to achieve. This is a great method if you are losing hope or are tempted to give into your cravings. Take 2 seconds out of your day to look at the picture or listen to the song and remind yourself of these positive feelings and determination.

Turn something negative into a positive. If you do fail at something, for example giving into that piece of chocolate, make yourself do something good to make up for it. The positive outcome could be anything from giving £5 to charity, to de-cluttering your top draw.

Don’t let your resolutions rule your life. Take some time out to re-evaluate your achievements and goals that you’ve set. Don’t cram up your free time worrying and stressing about what you have or haven’t done yet. Instead, give yourself some headspace and go for a walk or read a book.

Figure out what makes you reach for the sugar, whether it’s when you are stressed, tired or bored. Channel your stress with something more productive like yoga. Yoga not only de-stresses but also has a wealth of other health benefits.Track the times that trigger you to want to eat more and make a note to yourself that you will need to coach yourself to pass over your cravings.

Try to eat more dense vegetables like carrots and broccoli, they may actually help you curb your cravings. When you’re reaching for a snack, opt for a banana or an apple instead. Once you get in the habit of opting for healthier snacks your cravings will start to wane.

Log your fitness and diet progress with an app on your smart phone. Wellbeing apps like Lifesum help you focus on living a healthier, happier life and makes sure you keep on track to reach your fitness goals.