How to Stick to Your Diet Without Feeling Deprived

Starting a diet feels great—especially when you see results after just one week. But then, temptation strikes. Maybe it’s the cookies at the grocery store, the treats a coworker brought in, or an intense pizza craving. Sound familiar? I’ve been there too. Cravings can be frustrating, but overcoming them is easier than you think.

The key? Swap bad habits for good ones. Once you build a system of healthy habits, maintaining a healthy lifestyle becomes effortless. Ready to beat those cravings and stay on track? Let’s dive in!

Quick note: If you have personal weight loss tips that worked for you, share them in the comments! I’d love to hear your experiences.

1. Try Two Cheat Days Instead of One

• One cheat day often leads to overeating—I used to stuff myself until I felt sick (not smart!).
• Spreading treats over two days helps avoid bingeing and keeps cravings in check.
• Pick a few indulgent foods you really want instead of going all-out in one day.
• This approach feels more sustainable and prevents the “last-chance” overeating mindset.

2. Don’t Starve Yourself

• While a calorie deficit helps, extreme restriction backfires.
• Eating too little (like 500–600 calories/day) can trigger overeating later.
• Find a balanced calorie goal—research or consult a doctor for personalized advice.
• Use a BMI calculator to check your healthy weight range.

3. Track Your Water Intake Easily

• Yes, drinking water helps with weight loss (aim for at least 8 glasses/day).
• Pro tip: Use a 2-quart (8 cups) or gallon (16 cups) jug to measure intake.
• This keeps you accountable and makes tracking effortless.

4. Choose Exercises You Actually Enjoy

• Start small—even 5–10 minutes of activity counts!
• Pick workouts you like, not ones you’ll dread. Examples:
  • Biking
  • Swimming
  • Dancing
  • Hiking
  • Sports (Frisbee, basketball, etc.)

5. Cut Back on “Casual Carbs”

• These are filler carbs (like rice or potatoes) that don’t excite you.
• Reduce them to speed up weight loss—replace with greens, beans, or chickpeas.
• You don’t have to eliminate them completely, just be mindful.

6. Be Kind to Yourself

• Self-criticism can sabotage progress or make you unhappy even after reaching goals.
• Practice self-love now—appreciate your body at every stage.
• A positive mindset helps long-term success.

7. Find Healthy Substitutes You Actually Like

• Skip the “tastes just like [junk food]” claims—they’re usually false.
• Experiment until you find satisfying alternatives for cravings.
• Tip: Check your BMI to see if you’re in a healthy weight range.

8. Watch Alcohol Intake

• Alcohol adds empty calories and can hinder weight loss.
• Opt for lower-calorie drinks or mocktails to stay on track.

Weight loss isn’t always easy, but your health is worth it! Try these tips and see what works for you. And if BMI isn’t your thing, try our Body Adiposity Index (BAI) calculator instead.

PS—Still want to share your personal weight loss tips? Drop them in the comments!