7 Tips to Get Back on Track with Your Healthy DietArticle posted in: Diet & Nutrition South Beach Diet
You did it before. You lost the weight that was holding you back. Then life—and all its deliciousness—somehow snuck up on you. Unfortunately, this happens to the best of us. We tend to relax after we hit our goals, forgetting that a healthy diet is a lifelong effort. The good news is that you did it before and you can lose weight again. Plus, we’re here for you! Our nutrition experts have put together a list of tips to help you get back on track with your weight loss goals.
Here are seven simple tips to help you jump back into your healthy diet:
1. Set New Goals
You can’t get back on track if you don’t know where the track is! Setting goals helps you to put your plans in perspective and gives you something to work towards. Plus, research tells us that they really do work. Let’s take New Year’s resolutions for example: A study, published in the Journal of Clinical Psychology, found that 46 percent of New Year’s resolvers were successful after six months. Less than 50 percent might not seem too great. However, compare that to the success rate of nonresolvers: just four percent!
From this research, it’s pretty clear that just by setting a goal, you’re more likely to achieve success. Try setting smaller, attainable goals that include a realistic timeframe. You’ll be more likely to stick with it and can set a follow-up goal once you’re ready.
2. Create a Grocery List
Well first, purge. And be ruthless: Chips, crackers, desserts and soda should be the first to go. Don’t forget about the ice cream in the freezer, too! If you’re going to get back on track, you need to eliminate temptation.
Second, re-familiarize yourself with our approved foods. Many (but not all) can be found in the South Beach Diet Grocery Guide. Write down your favorites and create yourself a list so you aren’t buying foods you won’t or shouldn’t eat. Stay on the periphery of the grocery store where fresh produce, meats, fish and dairy products are located. Only visit the center aisles when absolutely necessary and stick to what’s on your list. At the checkout, keep your eyes on your cart—not the sweets and treats all around you.
3. Download the Tracker App
Just by keeping a food diary, participants in a 2008 study lost twice as much weight as dieters who kept no record of what they ate, says Science Daily. But when it’s easier to track your daily habits, you’re more likely to do it. That’s why the majority of South Beach Dieters prefer to use our FREE, easy-to-use Tracker App to log food, water and exercise throughout their weight loss journey.
Here are just a few of the app’s awesome features:
- Easily keep track of your macros and net carbs throughout the day.
- If you’re eating a South Beach Diet meal, you can use the app’s barcode scanner to easily scan and log your entrees, snacks and shakes.
- The Quick Log function allows you to enter your food as a South Beach Diet category (think Proteins, Healthy Fats and Vegetables). No need to search or spell anything out!
- For DIY days, you can easily switch modes and the tracker will tell you what to include in your DIY meals and snacks.
- If you need a recipe for breakfast, lunch or dinner, you’ll find 100+ DIY recipes right in the app with easy access to The Palm!
4. Try a Meal Delivery Service
Forget difficult and confusing meal kits! The South Beach Diet is way better than a typical meal delivery service. Our flash-frozen and pantry-friendly meals are fully prepared. You don’t have to chop, cook or clean up. Plus, all the foods we offer are dietitian-approved, so you’ll lose weight without really thinking about it.
Our convenient meals and snacks are packed with flavor. Check out our different meal plan options and choose the one that best fits your needs. For the biggest menu variety, consider our Platinum plan that includes prep-free snacks and Keto Friendly Shakes! Plus, remember that you can cherry-pick your absolute favorites by ordering a la carte. We’ve got lots of filters—like frozen, vegetarian, diabetes-friendly and even chocolate products—to help you get exactly what you want.
Interested in the dish pictured above? Click here to stock up on our Chicken with Apricot Glaze! >
5. Start Exercising Again
When you lose your weight loss momentum, it’s normal to want to cut out the hard stuff—like regular exercise. Because what you put in your body is just as important as how you move your body, the South Beach Diet recommends 30 minutes of aerobic activity per day during our weight loss phase and 60 minutes per day during weight maintenance.
Don’t forget that you can mix daily activities and sports to fulfill your prescription for health. Push-mow the lawn for 30 minutes. Try hand-washing your car. Go golfing and pull your clubs. Play kickball with your son or daughter for 30 minutes. Exercise doesn’t mean 60 minutes of mindless time on an elliptical machine or training for a triathlon. It’s more about just making a conscious effort to move—or do things differently than you did before (like taking the stairs instead of the elevator). Start slowly, build up gradually and stick with it.
Now, if you are exercising but have stopped losing weight, consider this: Weight loss reduces the amount of calories you burn. So what worked last year or six months ago may not work now. If you’re walking, try jogging and then start running—even for short bursts. If you’re not lifting weights, invest in some five or 10-pound dumbbells. It can help you maintain and regain lost muscle mass and “help prevent metabolic slowdown,” says Healthline.
Pro Tip: Do you have a friend you used to work out with? Ask him or her if you can start exercising together again. Exercise buddies hold us accountable and challenge us to work harder.
Looking for some fun workouts? Check out some of our favorite fitness routines below:
- 8 Pre-Workout Habits for Your Fitness Routine >
- 9 Cardio Home Exercises That Don’t Involve Running >
- Spell Your Name Workout Challenge >
- 4 Equipment-Free Workout Moves to Do at Home >
- 7 Tips to Make the Most Out of Your Walk >
- 5 Yoga Moves for a (Much!) Fitter You >
- 6 Effective Workout Moves You Can Do At Home >
6. Stay Hydrated
Water flushes your body of toxins, carries nutrients and oxygen to your cells, aids digestion, normalizes blood pressure, cushions joints and helps your body maintain its electrolyte balance, says Harvard Health. Another reason we love water? According to Medical News Today, it suppresses your appetite by giving you the sensation that you’re full. Plus, there’s evidence that people who drink water may burn more calories just by drinking it cold.
On the South Beach Diet, we recommend drinking half your body weight in ounces of fluid each day. So, if you’re 150 pounds, you should aim to drink 75 ounces of water. Add citrus juice, add herbs, add tea bags if you must. Just get used to drinking plenty (if you’re not) and it can help you lose weight.
Having trouble getting in your fluids? Try these Five Simple Tips to Get in More Water! > Infused water is also a tasty way to boost your H2O intake. Click here for 14 Infused Water Recipes to keep things interesting! >
7. Forgive Yourself
Feeling frustrated? Disappointed you gained weight? Feel bad that you overate? “It happens to all of us,” says Registered Dietitian Courtney McCormick. “If you find yourself overindulging a bit too much, don’t beat yourself up over it,” she says. Just recognize your mistakes and move on. Learn from your errors and get back on track with your healthy diet with a positive mindset.
One way to increase motivation is to fill up your social media feed with positivity! Follow our social media pages (@southbeachdiet) for healthy inspiration as well as diet tips, low-carb recipes and more. Don’t forget that a plethora of support can also be found here on The Palm Weight Loss Blog and with our expert Weight Loss Counselors. Whether it’s via phone, live chat or email, the counselors are here to help throughout your entire journey.
Support is just one click away:
- Follow us on Facebook and Instagram >
- Reach out to a Weight Loss Counselor >
- Download the South Beach Diet Tracker App >
- Check out The Palm Weight Loss Blog >