Mintfit Blog

Building a Diet That Will Stick


When it comes to changing what you eat, let’s face it, it can be hard! That is why 95% of people who look to make a change in what they eat this year will not sustain that change.


Instead of seeing this as a sign that diets don’t work, let’s look at what the 5% of people that DO make changes are using to succeed.

If you would like our full nutrition recommendations, download our Ultimate Fat Loss Diet & Recipe Guide today!

1) Start Small


How small? As small as you need to keep doing it. One of the most powerful questions you can ask yourself before you try something is this:

“Will I be able to do this for the rest of my life?”

If you don’t immediately think, “YES I CAN!” then make it smaller. One of the classic habits that we work to build with people is drinking more water.

If you are someone who predominantly relies on coffee, soda, or juice for your liquid, then getting some water in there is not a bad idea.

But where I see people struggle with this is when they try to go from zero to 80 oz a day.

In order to drink 80 oz (or whatever amount you increase to), you are forced to not just create one new habit (drink water) but many (have a glass in the morning, then again after breakfast, then again after lunch, then again after dinner, etc).

So, a better approach to making this change would be to pick ONE time that you will have a glass of water each day, and pair it with something you already do.

Do you have a cup of coffee every morning? Why not have a glass of water right before you have your coffee? Make it a little rule…no coffee until water.

By doing this, you have changed just one thing AND you have stuck it right next to a habit that isn’t going anywhere soon -- your daily coffee!

2) Pick one meal to perfect


A common pattern in dieting is to change a lot of things quickly, which results in no change over the long run.

So, if we flip this equation and focus on a few things for a LONG time, then we should be able to get them to stick.

Your meals are a great place to start because you already eat at certain times, so just try substituting a good meal for a not-so-good meal.

You have made a positive change! Let’s take lunch for example.

If you go out every day right now and get a sandwich, how hard would it be to switch that over to a salad?

That could be your first step. Then, once you are used to having salad, could you start bringing your own salad from home one day a week? Or maybe it would be easier to just bring it every day.

The point isn’t what change you make, the point is working to get the best lunch you can before you move on. This might take time, but once you have the habit in place, you are done and you never have to worry about lunch again.

3) Balance your meals


Another simple thing you can do right away is to just make sure all your meals have protein, carbs, and fat.

Let’s take a look at your newly adopted lunch salad!

  • Protein: Chicken, beef, tuna, etc.
  • Carbs: Lettuce, tomatoes, cucumber, etc.
  • Fat: Olive oil, nuts, seeds, etc.

These are not your only options, but hopefully you see that as long as you hit all three categories, you will know that you have a balanced meal.

And when you balance a meal, your nutrition will immediately get better, because most unbalanced meals are always disproportionate in one direction -- carbs!

We loooove our carbs, but with a little balancing, you can still keep them in the mix; just make sure to get some good fat and protein as well!

So, as you are working to keep your New Year’s diets going, please keep these tips in mind and start building a nutrition plan that will actually stick this time.

I wanted to make sure we give you some straightforward nutrition advice in addition to our tips to help build your diet this year.

If you would like our full nutrition recommendations, download our Ultimate Fat Loss Diet & Recipe Guide today and learn about:

  • Our 7-Step Anti-Inflammatory Diet
  • How much protein you really need
  • The best foods to eat (and avoid) to lose fat
  • Specific meal plans and recipes for optimal results

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Mint Condition Fitness empowers purpose-driven men and women to lose weight, get out of pain, and do more of the things that make life meaningful.