8 Tricks To See The January Diet Through

jayclairefitness
Dec 31, 2023
5 min read

Ah, January. The month the world attempts to deprive itself of foodly comforts.

Did you know that most new year diets fail as early as January 12th? Wouldn't it be great if this was the year you set yourself a goal and saw it through to the end of the month - possibly even longer - to get one step closer to the weight or physique you're dreaming of?

Well my friends, if weight loss is your goal, read on. I have 8 pieces of advice I want to share to help you stay on track...

1. Set Realistic Goals

The most common mistake I see when it comes to January diets, is people attempting too much at once. As with everything in life, the bigger the objective the harder it is to complete and dieting is no exception. For the greatest chance of success, set yourself a goal that is simple and realistic. Trying to cut out all of your favourite foods, plus alcohol, plus carbs, plus fizzy drinks all in one go is a recipe for failure. Instead, set yourself one or two targets that you can feasibly stick to and if after a week of dieting you're smashing it and would like to take on more, then go for it, but the trick is to not aim too high before you've even started. Slow and steady wins the race.

2. Tell Your Friends/Family

Setting a goal in your head is good. Writing it down is even better. Speaking it out loud to another human being trumps all! Why? Because if you communicate your intentions to a friend or family member you've then created a new level of accountability. That person may ask you: "how's the diet going?" or observe you over the month to admire your commitment and results. What's more, if you tell your nearest and dearest that you really want to take your January diet seriously this year, if they have your best interests at heart they will want to support you in the endeavour and will be respectful and less likely to tempt you with treats. Less temptation = more success.

3. Hide The Treats

Speaking of treats... one near fool-proof way to help you cut snacking throughout January is to remove temptation. Ask someone to hide the snacks, put them in a locked drawer, or better yet - don't keep them in the house. When you're winding down in front of the tv at the end of a long day and the chocolate cravings hit, you're much less likely to break the diet if you're required to make a trip to the shops instead of a quick walk to the cupboard. We all know the saying 'out of sight, out of mind' and this is very true when it comes to snacks. Studies have shown a significant decreases in snacking when treats are kept in cupboards as opposed to out in plain sight.

4. Put Healthy Options On Display

The January diet doesn't just have to be about cutting and removing foods. Your nutrition focus could entail consuming more foods that you know to be healthier choices, such as fruit, veg, berries, nuts*, or even drinking more water. While we're on the subject of hiding your guilty pleasures, why not also move the healthy options within arm's reach, so when you're a bit peckish the good stuff is right there and waiting for you... no need to raid the fridge and risk temptation. Fruit bowl anyone?

*N.B. be mindful when eating nuts, whilst they are full of wonderful heart-healthy nutrients they're also very high in calories, so if weight loss is your goal be sure to consume in moderation.

5. Meal Prep

One major downfall for many aspiring dieters is lack of time. Convenience foods such as ready meals, grab bags, and takeouts are a god-send in a pinch, but these quick foods can often be high in calories and low in nutrients. This is where sacrificing short-term gratification really comes into it's own. Yes, prepping food in advance can feel like a chore, but batch cooking a few meals at once will ultimately save you time in the long-run and help to keep your diet on track. My healthy chicken fajitas recipe makes 5 wraps at 415 calories each, and is ready in under 25 minutes!

6. Swap Your Rewards

If you're someone who tends to use food as a reward - you landed a new business deal, you made it to the gym 3 times this week, you survived the meeting from hell - this tip could be an important one. Humans are highly motivated by rewards and without them we can often be left feeling like "what's the point" or "I didn't get anything in return for my hard work" - so it's important to make reward swaps if you're removing your favourite treats from your diet. Instead of picking up your favourite dessert on the way home, or heading out for a heavy meal to celebrate a win, consider some of the following non-food-based rewards: a night at the movies, a relaxing bubble bath, 1 hour of game time, a massage or even book a night away.

7. Shop For Diet Alternatives

Low-fat cheese, diet coke, low sugar ice cream... diet alternatives to your favourite creature comforts are a great addition to the fridge in January. Yes, there is a lot of research around how sweeteners and diet products in general can offset your natural gut flora, but it's worth looking at the big picture. If your goal is weight loss, diet products can be very helpful in achieving that, especially if you only intend to rely on them short-term, as they help to settle cravings without the higher calories that their traditional counterparts contain. My advice? Opt for natural low calorie foods where possible, but allow yourself diet products if it's helpful while you're going hard on your diet phase.

8. Keep Your Protein High

And finally, my favourite... protein! Protein is known to be exceptionally satiating, meaning it's very good at keeping you feeling full for long periods of time, unlike fast acting carbs such as cakes, biscuits, and white bread. By basing your meals around good sources of protein (think: meat, fish, eggs, dairy products, beans) you'll be far less likely to snack between meals and have a better chance of keeping your calories in check - and the treat cupboard closed!

Good luck with your January diet and remember, crash diets have a tendency to rebound; when it comes to weight loss slow and steady wins the race!