But only 9 percent of people actually stick to their resolutions and their healthy diet, according to a 2016 survey by Aldi. If you’re one of the thousands of guys out there who have already fallen off the wagon… stop beating yourself up, and just do these three things.
1. Get More Sleep
Wait, what? If you’re not sleeping enough, either in terms of quality or quantity, you’re going to struggle to stay on track with fitness or nutrition.
In fact, one study published in November 2016 in the European Journal of Clinical Nutrition found that participants who logged less than 5 ½ hours of sleep per night ate 1600 more kilojoules the next day. To add insult to injury, the sleep-deprived folks chose different foods, too. They skimped on protein and instead ate foods higher in empty kilojoules.
2. Stop Thinking About the Outcome—Concentrate on the Behaviour
Set a goal, but then work backwards and figure out the behaviours needed to reach that goal. For example, if you have a weight goal in mind, figure out realistically how long it should take (assuming up to 1 kilogram of weight loss per week).
Then work on the small, incremental behaviours that will help you achieve the goal: cutting out fizzy drinks, eating protein at each meal, filling half your plate with veggies, etc. These are the behaviours necessary for change; when putting each into practice, consistently, the outcome will happen. Exercise will help, too.
3. Don’t Beat Yourself Up Over Food
Eating should be enjoyable. Food offers more than nutrition. It fuels our bodies and minds. It sparks conversation. It connects people. And at the end of the day, no single meal (or food) will make or break your success. If you went out with friends, had a drink and a few dozen chips too many, put that behind you. It has already happened and you need to focus on what you can do to move forward. Focus on where you’re going, not where you’ve been.
So, yes, three of the best things you can do for your diet don’t involve food at all. Eating healthfully has as much to do with your brain as it does your stomach. When you set a healthy mindset, the rest will fall into place—and the weight will fall off.