-Diablo's Journal, 23 August 2019

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/

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2716 kcal

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...

3375 kcal

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...