How do I start a diet?

Starting a diet can seem daunting, but with the right strategies, you can increase your chances of success. In this article, we'll guide you through the essential steps to getting off to a good start on your journey to a balanced diet and lasting weight loss.

How to start a diet without cracking?

Start a diet is often the hardest part. We understand that the prospect of changing your eating habits can be stressful. Here are a few tips to help you get started without cracking:

1. Prepare yourself mentally: Before you take the plunge, take the time to think about your motivations. Why do you want to lose weight? Visualize your goals to stay motivated.
2. Get rid of temptations: Sort out your cupboards and fridge. Eliminate processed foods, caloric snacks and sugary drinks.
3. Plan your meals: Preparation is key. Establish a balanced weekly menu including lean proteins, vegetables and complex carbohydrates.
4. Start gradually: Don't change everything overnight. Introduce new habits gradually to avoid feelings of deprivation.
5. Stay hydrated: Drink enough water throughout the day. Sometimes thirst can be confused with hunger.

Create a food diary

A food diary is an invaluable tool for becoming aware of your habits and tracking your progress. Here's how:

1. Write down everything you eat and drink, including snacks.
2. Indicate quantities and calories if possible.
3. Note your emotions and hunger levels before and after meals.
4. Regularly analyze your diary to identify patterns and areas for improvement.

This diary will help you spot unsuspected caloric excess and better understand your relationship with food. Don't hesitate to use a mobile application to make this tracking easier.

Setting goals in stages

Weight loss is a marathon, not a sprint. It's crucial to set realistic, achievable goals. Here's how to do it:

1. Set yourself a realistic final goal, such as losing 10% of your current weight.
2. Break this goal down into smaller steps, such as losing 1 to 2 kilos a month.
3. Celebrate every little success to keep you motivated.
4. Adjust your targets as necessary to reflect your progress.

Remember that weight loss is not linear. It's normal to have ups and downs. The important thing is to remain constant in your efforts.

Foods to choose and those to avoid

To succeed in your diet, it's essential to make the right food choices. Here's a list of foods to choose from and those to avoid:

Best of all:

• Lean proteins: chicken, turkey, fish, tofu
• Mixed vegetables: spinach, broccoli, carrots, peppers
• Fresh fruit (in moderation): apples, berries, citrus fruit
• Wholegrain cereals: quinoa, oats, wholemeal bread
• Pulses: lentils, chickpeas, beans
• Good fats: avocado, walnuts, olive oil

Avoid or limit:

• Processed and ultra-processed foods
• Added sugars and sweetened beverages
• Saturated fats
• Alcohol
• Savoury snacks and potato chips
• Pastries and viennoiseries

Remember, balance is the key. An overly restrictive diet can lead to deficiencies and the yo-yo effect. The aim is to create a moderate calorie deficit while providing your body with all the nutrients it needs.

Finally

In conclusion, getting off to a good start on a diet requires preparation and patience. By adopting a gradual approach, keeping track of your habits through a food diary, setting realistic goals and making wise food choices, you're putting all the chances on your side for successful weight loss.