How To (Actually) Stick to a Weight Loss Plan

Making change is not easy. There is literature, scientific studies and research around the complexities and mental challenges involved in making change. Many find that they embrace a new goal or a shift in their life with determination and gusto for about two weeks… and then, ‘road blocks’, excuses and ‘relaxing the reins’ starts to slow people down. I have put together some hot tips for staying on track and sticking with your plan. 

Be Organized!

Without question, being organised and diarising your exercise, shopping, cooking and prepping is the number one step towards success. There is no way you can succeed without a plan. So grab your calendar and focus on penciling in everything from meal prep to training sessions. Make a plan and watch it happen!

Also read: 10 Meal Prep Tips For Busy Parents

Pack Lunch

All meals are important, but for most people lunches can be the most challenging because you are away from home and surrounded by temptation. Packing a lunch every single day will ensure you will have nourishing food with you throughout the work day and this will minimise the allure of the charity chocolate box down the hallway.

Have Supporters

Find people who are interested in health and wellbeing. Perhaps someone at work, a neighbour, a family member or an old friend who lives and breathes a healthy lifestyle. These supporters will become motivators and will promote consistency and perhaps some friendly competition. 

Join an Exercise Group or Team

Committing to a team or meeting a friend for a run on a regular basis will help you stay on track. Companionship and/or team mates will be there for you, even when you don’t feel like moving! Plus, they will rely on you too and you don’t want to let anyone down, right? 

Make Water Your Friend

This may seem a little odd, but having a bottle of water with you at all times can be hugely beneficial. Keeping hydrated has a number of benefits, but it will also ensure that thirst and hunger are not confused. Keep a bottle on your desk and in your bag.

Also read: How Much Water Do You Really Need to Drink?

Master Some 15 Minute Meals

You will have days where you feel exhausted and cannot be bothered cooking. Nailing a few 15 minute meals will ensure that you can pull together a decent meal fast, without dialling up for pizza. My go-to is a vegie-packed omelette (like this 12WBT Mushroom Omelette) – it makes for a nourishing meal in no time. 

Have an Emergency Stash at Work

There will be times where you are extra hungry or (heaven forbid) you leave your lunchbox on the kitchen bench. Foods like tinned legumes, tuna and corn, packets of rice cakes and grainy crackers, nuts and dried fruits can be kept in a desk drawer without turning bad. Non perishable items may save you from getting hangry in times of need!

Also read: Top 10 Snacks to Have in Your Desk Drawer

Make Excuses to Move

Learn to take the stairs, park further away and be the person who runs errands at work. Find ways to make exercise part of your everyday and reap the ‘incidental’ rewards. 

Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
Lisa is the Lead Dietitian for 12WBT. With a Masters in Nutrition & Dietietics as well as a Bachelor of Education, Lisa is keen to help all 12 Weekers understand how to achieve health for life. Lisa studied Sports Dietetics at the Australian Institute of Sport and has a keen interest in gastrointestinal health. A highly regarded communicator, Lisa is a spokesperson for the Dietitians Association of Australia, the ‘Dietitian in Residence’ at the University of Canberra and a lecturer at the Australian Defence Force Academy. She has also been an expert on ABC Television’s Ask the Dr Series.

    You may also like

    Comments are closed.

    More in Nutrition