You want to know how to stick to your diet? Sticking to a diet can be very hard for many people. This is why you’ll want to make sure that when you need help sticking to your diet, the approach you choose will not only help you lose weight but also keep it off.

The one thing that makes a diet effective is if you have great motivation to stick to diet with it and not give up after a few weeks or months.

One reason why many people give up on their diets is that they feel hungry all the time and they aren’t able to consume enough food or balanced nutrition. This can lead to a vicious cycle.

The importance of knowing how to stick to your diet

It’s hard to keep your willpower when can’t stick to diet and you’re hungry, and it’s even harder to resist temptation when you see food all around you. But there are ways to make the process easier on yourself. This is a great motivation to stick to your diet. 

Here are some tips on how to stick to your diet:

A. Eat small meals throughout the day instead of three large ones.

Many diets advise eating three big meals a day, but this can lead to too much hunger resulting in overeating and weight gain.

Instead, eat 4-5 small meals throughout the day to keep your metabolism humming. Research suggests that eating this way can help you lose weight and keep it off. 

According to one study, people who ate five small meals a day instead of three larger ones consume 35 percent fewer calories overall. They also end up eating less in-between, which could help them manage hunger cravings. Great idea if you can’t stick to your diet.

Another study found that people who eat small meals are 11% less likely to gain weight during a 12-week program. Eating small meals also seems to help people eat healthier overall by providing more opportunities to fill up on protein, fiber, and whole grains, rather than salty, fatty, and sugary foods.

Eating small meals throughout the day also makes it easier to know how to stick to your diet.

In one study, people who ate three meals a day with 1 1⁄2 to 2 hours in between were 52% less likely to cheat compared to those who ate the same number of calories in fewer larger meals.

Eating small meals means you don’t have to set aside a lot of time each day for meals, so it’s easier to fit in healthy eating when you’re busy.

Many dieters find it helpful to eat a “snack meal” or snack during the day, too. This avoids the mid-afternoon slump and can help people avoid total deprivation. What a great motivation to stick to your diet.

B. Drink plenty of water as well as any other beverages that include little calories or carbohydrates

Drinking enough water is a good way to stay hydrated and, in turn, lose weight. But along with water, there are many other beverages that do not contain or contain only little calories or carbohydrates. These are some great strategy if you can’t stick to your diet.

  1. Tea. Black tea contains antioxidants, which prevent damage to cells. Green tea has additional weight-loss properties. Herbal teas are great with many healing properties and no caffeine.
  2. Coffee. Brewed coffee has antioxidants and caffeine, which together stimulate metabolism and increase endurance.
  3. Water. Yes, you read that right. Drinking water won’t help you shed pounds, but it helps to flush out toxins.
  4. Sliced lemons. Lemons contain pectin, which helps you absorb nutrients.
  5. Cranberry juice. Cranberry juice is high in antioxidants, and it also contains pectin.
  6. Grapefruit juice. Grapefruit juice is a good source of the antioxidant lycopene, as well as pectin.
  7. Tomato juice. Tomato juice is high in lycopene, and also contains pectin.
  8. Cucumber juice. Cucumber juice is low in calories and contains no carbohydrates.
  9. Watermelon juice. Watermelon juice is high in lycopene, and also contains pectin.
  10. Smoothie. A great way to add protein and fiber as a full meal.
  11. Orange juice. Orange juice is high in vitamin C, potassium, and pectin.
  12. Almond milk. Almond milk is low in calories and contains no carbohydrates.
  13. Soy milk. Soy milk is high in calcium and has fewer calories than cow’s milk.
  14. Coconut milk. Coconut milk is high in fiber and low in calories.

As a side note, most juices still contain sugar and should be consumed freshly pressed and in moderation. Start with this idea if you can’t stick to your diet right now.

Staying motivated so you’ll know how to stick to your diet

When you’re trying to lose weight, it’s easy to go overboard. You start exercising more, cutting back on junk food, and consuming fewer calories. But, as with any diet, when you try to drastically change everything at once, you run the risk of falling off the wagon.

That’s why experts recommend making smaller changes, one at a time. For example, if you can’t stick to your diet you could start by switching to a healthier sugar option or reducing sugar. Then, your next step might be to cut down on carbs. Just try to stick with small changes, rather than making whole overhauls, to avoid overwhelming yourself.

You should probably also avoid dieting alone. Find yourself good motivation to stick to your diet. Research shows that people are more likely to stick with a diet when they’re accountable to someone else. If you have a friend or partner who’s on the same weight-loss path as you, it can be easier to stick with it.

To conclude, there are so many diets out there. Some of them work, but most don’t. There are a lot of ways to find motivation to stick to your diet.

Let the Best Ways to Change Your Habits help you find some more ways to stick to your diet. You can learn more by watching the video below:

Or if you’re like us, you’re tired of wasting your time and money on diets that don’t work. Check out the The Habits-based Approach For Lasting Weight Loss   

Imagine an alternative to restrictive dieting.

Imagine a program that empowers you to make better choices and live a healthy lifestyle without feeling deprived and hungry all the time.

If you’re having trouble sticking to your diet, consider this article as a kick-start to get back on track.

how to stick to diet


If you want to dive deeper, join my Food Freedom Foundation Workshop  so we can help you continue on the right path and not only lose weight but also keep it off.

Alternatively, you may visit for more tips on how to stick to your diet.



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