How to create a diet plan – making way for a healthier you in 2020January 4, 2020
Now that it’s into the new year, have you given it any thought about getting started on a new diet plan? Many people feel that once the New year rolls around, it’s time to start making those New year’s resolutions. Is it better to start New year’s resolutions? or would it be better to simply set goals and stick with them?
It is commonly believed that if you set New year’s resolutions, it will be more likely that you will stick with the resolution simply because it’s a tradition handed down over the years, but do resolutions really work?
To be successful with your plan, you need to understand how to create a diet plan, in turn you will be making way for a healthier you in 2020. So continue to read on if you are interested in living healthier in the New year and beyond.
Have you made the determination?
In order to be successful with anything, you need to come to the realization that it is something you truly want to do. Often times people decide to set New year’s resolutions because it is something that many other people are doing, so they feel like they need to jump on the bandwagon and follow the same approach.
Following in this approach isn’t necessarily going to grant any positive results. When making the decision/ determination, this is something that needs to come from the heart if you plan to have actual, achievable results with weight loss or any other determined destination that you plan to achieve.
Are you a believer in New year resolutions?
Personally I am not a firm believer in New years resolutions. Generally by early to mid-February, anywhere between 75% to 80% of New year’s resolutions have failed.
The problem is, many people have a lot of excitement and anticipation over the possibilities of the new year and that the New Year could hold for them much positive favor.
New year’s resolutions are often difficult to stick with and don’t hold the changes that we are anticipating with them in our lives. As the year becomes active, it can be very easy to lose sight of these resolutions that we have set for ourselves.
Then there is the necessity to recommit, any obstacles that may be causing us to lose sight will have to be overcome so that we can regain perspective of what is most important to us.
Are you a believer in setting goals?
Goals are a necessity in any endeavor, without goals it will be hard to achieve any desired destination. As with New year’s resolutions, people often dive into setting their resolutions without any real reflection.
This is when a person needs to spend some time on self-analysis and soal searching. You will want to spend some time on setting up your goals, there is no such thing as hurrying the process along and expecting your results to be positive.
If you are in too much of a hurry setting up your goals, you will no doubt need to go back and refine them. It is good to spend some time doing some personal analyzation of where you are now and where you want to be at a perceived time.
You can spend this time soul-searching in whatever fashion works best for you, whether if you are staying busy moving which works great for some people, or maybe spending some quiet time alone, possibly drinking some coffee at a nearby coffee shop.
Here are some questions that you can ask yourself when doing your soul-searching.
- was my past year a positive one, or a negative one and how can I work off of it?
- what were my accomplishments in the past year?
- have I achieved anything I set out to do in the past year?
- what is most important to me now?
- what do I need to be doing that I haven’t yet?
- what would I do if money wasn’t an issue?
- how often every day will I spend working on my willpower and improving it?
- one year from now, what would I like to say I have achieved?
- where can I receive help from? (Asking for help does not insinuate that you are weak, everyone needs help from time to time and never be afraid to ask for help)
- what personal problems do I need to let go of in order to achieve my goal?
If you need to spend more than one day soul-searching, than by all means go for it. There is no saying that you will be able to spend some time soul-searching and come up with the answers to all of your questions and set some realistic goals to follow by, that are achievable in one day.
This is something that should be important to you, if you need to spend a whole month soul-searching and planning your goals, than so be it, these goals are something that you need to set clear in your mind and know exactly where you stand now and where you want to be, whatever you’re perceived time it is, whether it be one month, three months, six months or a whole year.
Is your goal to lose weight?
If you are setting up a diet plan, it is more than likely that your goal is to lose weight. If your goal is to lose weight, set the goal realistically.
A realistic approach to setting a determined amount of weight would typically be around 2 pounds a week or 8 pounds a month.
If you don’t want to face discouragement, don’t set the weight loss goal so high that it could never be achievable, it is about having a vision of where you want to be by a specific time and following through with it.
What you need to cut out of your diet
You will naturally want to cut out foods that are very high in calories. One such type of food are potatoes which can be healthy for you when they are prepared right way. French fries and potato chips are linked to heavyweight gain.
Roasted, baked or fried potatoes can cause a cancer substance called acrylamides, so the best way to eat potatoes are boiled plain.
Naturally sugary drinks and candy or anything that contains sugar will naturally be fattening and you will want to cut out of your diet so that you can make your weight loss gains achievable, consider cutting out white bread because it is highly refined and contains a lot of added sugar.
One case study showed that eating two slices of white bread per day was linked to a 40% greater risk of weight gain and obesity, wheat bread would be a much better route to follow.
Most of the fruit juices that you find on the market have very little in common with whole fruit. Fruit juices actually contain just as much sugar if not more than the calories you find in soda.
Among many of the other types of foods that you will want to leave out of your diet would consist of pastries, cookies, cakes, alcohol, ice cream and pizza.
What you need to eat more of
You will need to eat more of the stuff that is going to give you the right energy. Below I have a list of some of the best foods that you can eat to help you with your weight loss goals.
- cottage cheese
- beans and the Legumes
- boiled potatoes
- lean beef and chicken breast
- hard boiled eggs
- leafy greens
- cruciferous vegetables (include cauliflower, broccoli, Brussels sprouts and cabbage)
- whole grains
- apple cider and vinegar
- fruit and grapefruit
- coconut oil
- chia seeds
How do I portion what I eat?
Many people will tell you to eat in moderation, but what exactly do they mean when they say in moderation? Controlling your portion size is the key to eating in moderation.
One suggestion is to use smaller plates or bowls serving your food because typically a person will eat all that they serve themselves, so it should start with how much we serve ourselves, and a good way to do this is through using smaller dinnerware.
Another way to gauge how much you should be eating is by using your hand size, typically a large person with large hands will need to eat more than a small person with small hands.
Portion your food gauged by how much you could cup in one hand. If you are a woman, you should gauge your portion size by how much you can cup in one hand, If you are a man you should gauge your food portion by how much you can cup in two hands.
If you are eating out, you should ask for half the portion that you normally would because restaurant are known for serving extra large servings.
Another important factor that you should follow is always start your meals with a glass of water and eat slowly. The purpose behind drinking water before your meal is this will result in reduced food intake and a greater feeling of fullness.
Typically when drinking the water before your meal should be 30 minutes. Eating slower through your meals is also important because if you eat quickly makes you less aware of getting full which will increase your likelihood of overeating.
And finally, one other way to get a gauge how much you are actually eating is keeping a food journal. Research has suggested that people are often surprised at how much food they eat, so when you keep a journal of how much you are eating throughout the day will actually give you a snapshot in time of what you are consuming.
Getting proper exercise
There are many ways you can get the exercise in that will help you in losing weight. If you are into working out at the gym, that is a great way to keep in shape, but not everyone has the time or money to go to a gym, so many people can schedule and budget better if they work out at home.
Another way to plan for fun exercise and activities if you have the means is through outdoor entertainment such as jogging, biking, swimming and hiking.
I hope that you have taken some beneficial information away on this blog and can use these guides to help you better in achieving your weight loss goals in the new year.
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