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There are so many popular diets—keto, paleo, and so many others. But how do you know what’s right for you and stick to it?
It can be confusing to sort through all the diets out there, says Julie Solomon, MBA, LSCSW, Senior Vice President of Community Health for the YMCA of Greater Kansas City. Research shows that the best way to think about “diet,” is really not to think of it in the narrow confines of a “diet,” but to think about it in terms of lifestyle change, she says.
What you eat is only one part of lifestyle change. Fad diets often achieve results, but the results may not last in the long run for everyone because they’re difficult to sustain. Thus, the idea is to give yourself a broad array of tools to make good choices to reach your individual goals—whatever they may be. Research shows a successful plan will include health education, moderate exercise, eating better and support from others on the same journey.
Solomon offers up five things to consider that can help you find success. (Some of them might surprise you.)
1. Save room for your favorites.
“When it comes to nutrition, the Y takes the research-backed approach in our Y Weight Loss Program that all foods fit—you just have to make a plan. So no need to give up your favorites. Just incorporate them into an otherwise healthy lifestyle. Going to a restaurant? Maybe you’ll order the healthier entree so you have room for your favorite dessert. Or maybe you’ll have a glass of wine but skip the calorie-laden appetizer. It’s up to you. Just make a plan so you’ll be in control of your choices.”
2. Make physical exercise easy.
“Research shows moderate cardio activity for 30 minutes, three times a week, achieves the same results as longer, more frequent exercise. A brisk walk, an easy jog, cycling indoors or on level ground, using an elliptical trainer, and chores such as gardening and vacuuming are just a few options. Find what works for you. If a goal—like running a marathon or exercising every day—keeps you motivated, go for it! Just know that the research says it’s optional.”
3. Discover why you eat.
“Eating is often connected to experiences that were harmful to us, such as the way someone treated us or the words someone used. Or it can also be as simple as the foods we ate growing up. Once you know why you eat what you eat, it can be easier to change your behavior.”
4. Forgive yourself.
“Everyone has bad eating days or weeks. Recognize your behavior, forgive yourself and move on to make better decisions the next day. Your tastes and cravings actually change the longer you eat healthier foods, so keep going and it will get easier.”
5. Identify a support network.
“This is why joining a health club—like the Y—is so helpful. You’ll find support, coaching and personal training tailored to your specific needs, and be encouraged by a lot of others who are on the same journey. Studies show that people who have the support of a friend or a group are more likely to stick to their healthy living plans.”