How to make diet changes that stick

Changing one's diet for the better can bring feelings of excitement. One only need imagine six months from now, healthier habits in place and reaping the benefits: improved energy, better digestion, clothes fitting well, skin improvements, increased confidence...

So why is it that some people manage to maintain improved eating habits long-term, while

Diet changes that stick requires enjoyment, emotional intelligence, and realistic expectations.

others are perpetually swinging back and forth between new habits and old habits? What's going on when, despite the desire, a "new (better) normal" never arrives? I've worked with clients since 2009 and have been tracking what tends to help women make significant progress. Here are a handful of reasons:

How to make diet changes that stick

1. You aren't overwhelming yourself

   You've found a step-wise process that improves your eating habits one step at a time.

   When you think about your eating and diet, you feel calm and relaxed because you have reasonable expectations of yourself and the pacing of changes.

   
   

2. You really enjoy what you're eating

   If you've decided, for example, that eating more fiber and protein are noble goals to work toward, you've found a way to make meals and snacks you legitimately enjoy with these parameters.

   
   

3. Your new eating style is close enough to your regular routine

   You're upgrading the habits you already have in place. For example. if you have breakfast at 8am, you continue to do so, but work on the content of that meal. If you usually have a snack at 3pm, you are more deliberate about what you have on hand.

   
   

4. You meet your legitimate needs, without making food do it for you

   You know when you're tired or overworked, and rest. You meet your needs for connection through caring relationships. You're able to validate your emotions and offer yourself compassion. You kindly say the truth to people. You try new things for novelty. Food does not get overly tasked with extra jobs.

   
   

5. You've worked with and know how to care for your emotional survival responses

   If you've ever had the experience of feeling panicky, the impulse to leave, or the urge to fight, you're actively getting support in understanding the circumstances that trigger you. You're working to unburden whatever pain, shame, or fear is getting activated. Big work.

   
   

6. You have a personally meaningful reason to inconvenience yourself with new habits

   Not a reason that you like the sound of or someone ELSE'S reason. Make it personal. This contributes to diet changes that stick.

   
   

7. You accept that that waning motivation/inspiration is normal

   You expect there to be times that you don't feel like putting the effort, without making excessive meaning of it. No act is too small. All acts matter.

What resonates? Let me know in the comments! Most sustainable diet changes need the right expectations, pacing, and grace. Perfectionism does not help. Nor does waiting around for an unwavering sense of motivation.

Laura

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