8 Ways to Improve Diet Adherence
1. It should fit your dietary preferences
Don’t make dieting harder than it needs to be. By eating the foods you enjoy, you’ll find sticking to the diet easier.
2. Get real with your expectations
In this study, over 50% of participants who had unrealistic expectations of their goals dropped out within a year of starting their diet.
3. Set up your environment for success
Simple solution: don’t keep tasty, energy-dense foods in the house. If you’re serious about your goals this is the simplest thing you can do to set yourself up for success.
4. Track your progress
Weigh yourself every morning. Take bi-weekly or monthly progress photos Take body measurements Keep a training log so you can see your strength increasing Use a pedometer (like a Fitbit or a simple steps app on your phone) to track your activity. In one study, overweight women who used pedometers lost six times more weight than women who didn’t use pedometers. (This doesn’t mean buying a pedometer will magically make you lose weight. They help because they allow you to measure your current actions and then realign or adjust them so they’re more conducive to your end goal.)
5. Identify your hunger window
Eating more when hunger is high and eating less (or not eating) when hunger is low or nonexistent is a simple way to stay on top of your calorie intake.
6. Sleep
Not only do sleep-deprived individuals crave more food, the types of food they crave tend to be the high-calorie sort.
7. Set a moderate calorie deficit
Yes, I know, you want to be lean like yesterday. Unfortunately, you can’t force fat loss, and the more aggressive the deficit, the harder it becomes to stick to your diet.
8. Focus on your weekly calorie intake
Have you ever had one bad day of eating then decided everything is ruined and instead of getting back on track, you keep eating like an asshole until Monday comes around where you start the cycle all over again?
Well, this strategy will help you stop doing that.
There is a lot more to each of these at the link, I didn't want this post to be any longer so I only put a small part of each.
http://physiqonomics.com/diet-adherence/
Diet Calendar Entries for 23 August 2019:
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2716 kcal
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Fat: 49.77g | Prot: 180.40g | Carb: 434.76g.
Breakfast: Quest Chocolate Chip Cookie Dough Protein Bar, Pears , Quest Chocolate Chip Cookie Dough Protein Bar, Syrup, ConAgra Foods Egg Beaters, Kodiak Cakes Protein Packed Buttermilk Flapjack & Waffle Mix. Lunch: Reddi-wip Extra Creamy Whipped Cream, 1% Fat Milk, Kellogg's Frosted Mini-Wheats Bite Size - Original, Chobani Strawberry Blended Greek Yogurt, Best Choice 1% Cottage Cheese, Bananas . Dinner: America's Choice California Navel Oranges, Orville Redenbacher's Smart Pop! 94% Fat Free Kettle Korn Single Serve, Doritos Nacho Cheese Tortilla Chips (28g). more...
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3375 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 30 minutes, Sleeping - 7 hours and 40 minutes, Sitting - 8 hours, Weight Training (moderate) - 45 minutes, Bicycling (leisurely) - <10/mph - 1 hour and 35 minutes, Resting - 5 hours and 30 minutes. more...
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Comments
23 Aug 19 by member: moopie123
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Wow! This post is very timely and encourages me. Thanks for sharing.
23 Aug 19 by member: Fartblossem
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How does one eat like an asshole? Do assholes eat? Personally I’ve overeaten but I don’t think I’ve truly eaten like an asshole. 😁
23 Aug 19 by member: peeperjj
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23 Aug 19 by member: jengetfit123
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23 Aug 19 by member: rosio19
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As always, you have shared valuable information.
23 Aug 19 by member: Scalewatcher3
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23 Aug 19 by member: #1loser
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Good info, and I agree. It's easier to eat when tired rather than exercise. High cal junk food does nothing but creates more want. Protein-rich and fiber-rich cals + water increase help everything from hunger-satisfying to better compliance, and foods that one loves is far more important than a hateful regimen either in taste or ability. Lifestyle change. Makin' it healthy. What you love to eat may not even come close to mine, etc., but that's normal. Great job!
23 Aug 19 by member: claireosullivan
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#6- Oh how I wish... 😴🥱🙄😥
23 Aug 19 by member: davidsprincess
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I love Aadam Ali w/ Physiqonomics. Hes the one who got me pointed in the right direction.
23 Aug 19 by member: mbd121
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You're welcome everyone! And yes Claire. Since I no longer do IF, I have incorporated high fiber, low fat, and high protein options. It really helps with the feeling of staying full.
23 Aug 19 by member: -Diablo
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Stellar post, as are the others you posted. Thank you!
24 Aug 19 by member: LZenn
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Lol I was just making a stupid joke ;). I know what he’s talking about. (I have assholes in my family and they eat just like everyone else 🤪)
27 Aug 19 by member: peeperjj
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Lmao nope, no experiments like that!
27 Aug 19 by member: peeperjj
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All so sensible - no tricks, just what works.
28 Aug 19 by member: erikahollister
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