10 Simple Diet Hacks For A Healthy Lifestyle

Many people fall into the trap of trying out diet fads, only to regain any lost weight as soon as they drop the diet. Not only is this frustrating but it can lead to you gaining more than you lost, leaving you heavier than when you started.

Yoyo dieting is bad for your health, and you should make a conscious effort to avoid it. One study from Columbia University Irving Medical Center even found a link between yoyo dieting and heart disease risk in women.

Even though you might want to believe there’s a simple diet that can change your life, the reality is that long-lasting change is the way to achieve healthy weight loss.

Keep reading to discover ten simple diet hacks (or lifestyle choices) that can help you lose weight the healthy way.

#1. Set realistic long-term goals

You’re not going to lose a pound overnight; if you do, you’re likely to put it on again by the end of the month. Stop setting yourself unrealistic goals and instead focus on a long-term plan.

Rather than fixating on how much weight you should lose this week, you should focus on how you want to feel in six months.

Set a long-term goal and then figure out smaller steps you can take to achieve that goal. For example, if you want to feel healthier, you can exercise regularly and improve your stamina. If you want to lose weight, you can focus on making healthy food swaps each day (e.g. switching out a packet of crisps for a snack of wholemeal pitta with hummus).

#2. Eat a hearty breakfast

Many people skip breakfast in the hope it will help them lose weight but you might be surprised to hear it can have the opposite effect.

Skipping breakfast can leave you feeling hungry and more likely to make bad food choices later in the day. The better option is to fill up on a healthy breakfast first thing in the morning.

Remember: what you eat for breakfast kickstarts your metabolism. If you begin the day with high glycemic foods, your whole day will be a sugar yoyo – and no one likes a sugar crash.

Healthy breakfast ideas can include some of your favorite foods, such as avocados, meats, greek yogurt, fresh fruit and porridge (not all mixed together, obviously).

See our article on Healthy Breakfast – 13 Delicious and Healthy Breakfast Ideas.

#3. Stay hydrated

It’s a simple switch, but staying hydrated could improve your health. If you drink lots of juices, sodas and caffeinated drinks, try switching some for water. Drink your water with ice and lemon; you could even spice it up by adding some fruits and herbs, such as strawberries and mint for added flavor. The important thing is to increase your water intake and keep your body hydrated.

You should aim to drink around eight glasses of fluid each day and the more of these that are water, the better. You should also try to drink regularly throughout the day. If you notice your mouth is dry or you feel thirsty, your body is already exhibiting signs of dehydration.

Carrying bottled water with you will help you increase your water intake. You might find that simply keeping water with you reminds you to drink more.

#4. Focus on the positives, not the negatives

Positive thinking can help to motivate you to make lifestyle changes. For example, you should focus on what you can do rather than what you can’t.

For example, instead of drawing up a list of forbidden foods, come up with some foods you’d like to eat more often. These should be filling, healthy foods that are rich in nutrients.

Another example of focusing on the positives is to pay attention to the things you gain, not the pounds you lose. For instance, forget weight loss and instead focus on improving your stamina when it comes to exercise.

It’s also important to focus on the positives regarding food. Rather than seeing foods as bad, try focusing on the benefits of eating healthier foods. Rather than criticizing yourself for drinking a soda, celebrate yourself when you choose to drink water.

#5. Take care of yourself

When you’re tired, stressed and overwhelmed, you’re more likely to make lousy choices. For example, if you work through lunch, you’re more likely to grab junk food on your way home because you’re hungry.

If you’re tired, you’re also less likely to go to the gym. You need to take care of yourself to improve your chance of reaching your goal and not give in to your cravings for sweet foods.

That means it’s time to start paying attention to how much sleep you’re getting. Make sure you’re exercising regularly to keep your stress levels manageable. If you struggle to find time to exercise out of the house, do a YouTube exercise video or a calming yoga sequence.

The great news is that some simple diet changes can significantly affect your mental health. And, once you feel better, you’ll find yourself motivated to make further changes to improve your health.

#6. Don’t cut out all the foods you love

If you ban all your favorite foods, you’re setting yourself up to fail. After a bad day at work, you won’t be able to resist your ‘go-to’ comfort foods. Don’t see food as the enemy. It’s ok to eat ‘unhealthy’ foods; the key is to balance the amount you eat.

If you are an emotional eater, you’ll need to set careful limits to help yourself enjoy treats without overeating. For example, try not to eat as an emotional response; instead, eat because you’re hungry.

#7. Eat plenty of protein

Many people make the mistake of cutting out protein to lose weight; in fact, this can work against them. Protein is excellent at keeping us feeling full, so it’s an important food group to focus on when eating healthy.

Protein is essential when building muscle mass and improving your strength, so be sure to eat extra protein when you’ve been to the gym. Good protein sources include meat, fish, eggs, quinoa, lentils, nuts and seeds.

#8. Meal prep

Meal prep is vital for losing weight and eating fewer calories. If you spend time planning your meals, you’ll be able to cook using fresh ingredients and avoid eating too many processed foods. This will help you eat healthier and reduce the risk of you snacking on junk food during the day.

Meal prep, batch cook and fill your freezer with nutritious and delicious meals you can enjoy for the rest of the week. Try to include plenty of whole grains, whole foods, fresh veggies and greens, to improve your health.

#9. Take time to reflect on how you’re doing

It’s crucial to celebrate your achievements. If you switched snacks for healthier replacements, exercised every day of the week or reduced your intake of sugary drinks, make a note of it.

Keeping a healthy living journal can help you to focus on the lifestyle changes you’re trying to make. Each time you do something well, write it down. Don’t write down your ‘failings’ or focus on things you’ve done ‘wrong.’ This is a place to celebrate, not criticize.

Avoid keeping a food journal, counting calories, or paying close attention to everything you eat; this could encourage disordered eating. Instead, focus on your diet overall and remember that it’s all about balance.

#10. Remember movement isn’t about weight loss

You shouldn’t only move your body because you want to lose weight. You should move your body because it feels good and it’s fun. If you hate exercising, you’re not going to stick to it.

Find an exercise you enjoy. Take up rollerskating, join a walking group or find a local dance class to take part in. Don’t worry about how many calories you’re burning; have fun and enjoy the freedom of moving your body in a way that feels good.

Start today

You don’t need to wait until next Monday or next month; you should start immediately. The best thing about taking a long-term approach is that you can start right now. This isn’t about getting everything perfect; it’s about taking the first step toward a healthier lifestyle.