Signs to look for if you are starting a new diet

STARTING a new nutrition plan can be overwhelming.

Unless you are used to a strict way of eating in order to drop fat or achieve a certain look to your body, changing habits can be akin to a mountain climber starting at the foot of Everest.

Changing eating habits when you are a newcomer should be taken slowly. You will likely cheat on your diet plan. But you should not admonish yourself for this. Neither should you shrug your shoulders and say, “I’ll start my diet again on Monday.” Simply get back on plan; being 100 per cent 80 per cent of the time is better than 60 per cent. The longer you are “on plan” the better the outcome.

But let’s look at some reasons why people cheat or overeat.

1) Physiological need

People tend to eat extra food – snacking – when they are hungry, sometimes because they do not feel full from an earlier meal. The feeling of being satiated [feeling full] is one way to prevent snacking on food which can easily be stored as body fat. Protein and healthy fats in your regular meals contribute to feeling full.

2) Sensory appeal

The appearance, smell, taste, texture and other positive emotions associated with certain foods can also lead to overeating.

3) Psychological influences

Boredom, depression, comfort eating and stress can all lead to binge eating. Pretty much everyone has done this at some point. It’s not just you. People who suffer from depressive episodes can turn to so-called ‘comfort foods’ as a way to ease their mood. Foods you and I call “nice” can also help reduce stress – but are hardly beneficial for that dream body.

4) Social factors

While I might be strict with my diet plan due to my bodybuilding endeavours, I can tell you that family gatherings can leave you feeling something of an outcast. For example, it is quite common to hear comments such as “when you are going to eat normally again”. What is normal, anyway? So social “norms” – let’s call it peer pressure – do play a big part in our motivations for eating certain foods and indeed drinking.

5) Financial concerns

Some people on a budget select processed food on the misconception it is cheaper than whole foods. Conversely, those on good levels of income may also excessively spend on food. Protein sources such as chicken and tuna are relatively inexpensive, while carbohydrates are always the cheapest food group. For example, non-processed oats, rice [not the microwavable versions] and pasta can be bought for pence rather than pounds.

The solution is to set small goals and do not get caught up when you cheat

Remember, if you are looking to change your eating habits, start small. You are rewiring years of eating a certain way and there is no quick fix. Praise yourself for any victory and do not dwell on the times you may fall off your plan.

And do not forget also, that there are ways in which you can have your cake and eat it. One example is carb cycling, a method I have used several times to bring my body fat down to seriously low single digits. Granted, I do not eat cake all the time, but desserts and sugary snacks are certainly not eliminated completely.

If you would like a one-off diet plan, which includes up to three separate diets, together with FREE guidance on how to tweak it to keep you moving forward, then use the contact form on this website.

Alternatively, if you would like ongoing diet management, which includes the diets explained above, cardio and training advice, weekly check-ins and 24/7 support, then click here.

Email info@dietplanman.com for a FREE consultation to discuss your targets.

F