Best Diet to Lose Weight and Keep it Off

If you are looking for the best diet to lose weight and keep it off you have come to the right place. Are you surprised that you ended up at a website that focuses on chocolate? That’s not a mistake. Continue reading to find out how I went from a lifetime of obesity to weighing “normal” without giving up chocolate.

The best diet is not a diet.

It’s true! If you are like most people, you have tried a number of diets. Some have allowed you to lose weight and some haven’t. Most of the time, we either feel like it’s too hard and give up altogether or we see some success and stop trying so hard. As a result, the weight comes right back on and brings a few extra pounds with it. Sound familiar? This is what’s known as yo-yo dieting because our weight is constantly bouncing up and down.

So what do we do then if we aren’t going to diet anymore? If we want to see lasting change, then we need to make changes that last. We need to replace some of our bad habits with good habits and let our good habits do the work of changing us for a lifetime.

Photo by rawpixel on Unsplash

First, let’s look at some things that might be holding us back.

It’s too hard.

I just don’t feel motivated.

I don’t have any willpower.

I feel deprived.

Most of us feel this way at one time or another, but there’s good news.

It doesn’t have to be hard.

We don’t need motivation.

We don’t need willpower.

We don’t need to feel deprived.

We need to create habits that ultimately lead us to our desired outcome.

How do we create new habits?

There are many different ways to create habits but one technique that helped me is following BJ Fogg’s advice on creating Tiny Habits. BJ Fogg, Ph.D. is the Director of the Behavior Design Lab at Stanford University and here’s how his plan works.

Let’s say you want to exercise more and you have decided that walking would be a good way for you to get more exercise but you just can’t seem to get motivated to do it. Instead of saying, “I am going to walk for thirty minutes every day at least five days a week.” Try this:

Think of something you can do daily that will take you a little closer to reaching that goal. This is where the “tiny” part comes in. Can you think of a task that takes very little effort, a task that might take less than thirty seconds to complete? It must be something that you have the ability to do. Tack that on to something you already do. This is your trigger.

Photo by Francesco Gallarotti on Unsplash

It should look something like this:

After I eat my evening meal, I will put on my sneakers.

Here are a few more examples:

After I get out of bed, I will unroll my yoga mat.

After I put food on my plate, I will put the leftovers in the refrigerator.

After I get in bed, I will think of one thing I am thankful for.

Are you getting the idea?

There’s only one more step and it’s easy. Celebrate your success. Do some little thing to acknowledge your victory. It can be as simple as a fist pump or saying, “I’m awesome”. Don’t skip this step. When you do a little victory dance, your brain says, “That felt good” and you are more likely to repeat the behavior.

Photo by Sander Weeteling on Unsplash

When we create tiny habits, it becomes almost natural to change our behavior. 

Since you already have your sneakers on, why not go down to the mailbox? As long as your yoga mat is out, you might as well do a stretch or two. If bigger habits don’t naturally follow after you have the tiny habit well-established, tack on a new tiny habit.

After I lay my yoga mat on the floor, I will do one stretch.

Beware of your environment.

If you surround yourself with people who live for dessert, guess what? You are more likely to live for dessert. When you surround yourself by people who love to exercise, you are more likely to exercise. The people around us have a big influence on our behavior so it’s important to surround yourself with people who are what you want to be.

“You are the average of the five people you spend the most time with.”― Jim Rohn

If you want to walk more, consider joining a walking group or find someone to walk with. You are more likely to enjoy the activity if you spend time with others who enjoy it.

Likewise, if you want to eat healthier food you will do well to spend time with people who already eat that way. I’m not suggesting that you pack your bags and leave your family behind but be mindful of your environment. Consider what you read, what you watch on television, and where you hang out.

When I first began to make lifestyle changes, I became aware that I craved cheeseburgers almost every day. What was it in my environment that was causing these cravings? I began to pay attention and realized that every day on my way to work I passed a billboard that pictured a juicy cheeseburger. The picture triggered a craving.

Figure out what your triggers are and avoid them.

Once I began to drive a different route, the cravings magically went away. In addition to that, I began to check healthy cookbooks out at the library. Even though I didn’t actually make any of the recipes, looking at the pictures changed something in my brain. I wanted healthy food.

Photo by Dmitry Shkaev on Unsplash

Sugar is your worst enemy.

Remember when they told us that eating fat would make us fat? Everyone went crazy trying to avoid foods that contained fat. Supermarket shelves began to fill up with items labeled, “Reduced Fat” or “Baked”. As a society, we didn’t lose weight. In fact, most of us cut back on eating fat and found ourselves getting fatter.

What was happening? When they removed fat from many of our foods, they took out the flavor. To remedy this, they added sugar. Now scientists are telling us that it’s sugar that makes us fat. Really, it is. You can Google it. If you want to lose weight, cut out the sugar.

The good news is that once we stop eating sugar, we stop wanting it.

It’s true, and it only takes about three weeks for our tastebuds to reset and sugar begins to taste too sweet.

So what does chocolate have to do with anything?

Dieting leaves us feeling deprived. The thought of giving up sugar makes us want to run out to the nearest store and purchase a half-gallon of our favorite ice cream and down it in one sitting. Just knowing that we cannot have something makes us want it even more.

That’s where chocolate steps in and saves the day!

Not all items labeled chocolate are created equal. When I say chocolate, I am not referring to that milk-chocolate coated candy bar that’s filled with caramel or some other delicacy. Those items are laden with sugar, or worse yet, corn syrup and they will do nothing more than make you fat.

Dark chocolate is different.

Dark chocolate, or chocolate that is 70% or more cocoa, has a multitude of health benefits. Not only that, but it satisfies our desire to have something sweet. If you don’t like dark chocolate, you can learn to like it. Start with the darkest chocolate you can handle, maybe 55% cocoa. While cutting out the sugar, start eating chocolate.

Your taste buds will start to like it.

That’s when you start buying darker chocolate. Maybe 65% dark won’t taste so bad anymore. Slowly work your way up to the darkest chocolate you can manage. (I enjoy 85% and it is not unusual for me to eat 100% baking chocolate.)

Eat it every day.

You can enjoy dark chocolate every day and as long as you are not eating it by the pound or consuming other sweets, you will probably lose weight. You can read more about dark chocolate here: What is the best dark chocolate?

If you want to see examples of healthy dark chocolate or purchase some, go here: Best Dark Chocolate

Conclusion

Dieting is not the best way to lose weight. The best way to lose weight is to make lifestyle changes that lead to the outcome of losing weight. Creating tiny habits can help you. Replacing sugar-laden foods with 70%-100% dark chocolate has many health benefits and should enable you to lose weight without feeling deprived.

How about you? What are your best tips for how to lose weight and keep it off? I would love to hear from you in the comments below. (If you do not see a comment section, click on the title of this article and scroll to the bottom.)

As an Amazon Associate, I earn from qualifying purchases. ~Theresa

 

 

 

 

 

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16 Replies to “Best Diet to Lose Weight and Keep it Off”

  1. I absolutely love dark chocolate! I remember trying it for the first time though, I wasn`t used to it because the chocolate I ate growing up was milk chocolate. I make my own chocolate syrup by mixing cacao powder and I mix this with a little bit of coconut oil and maple syrup which is way healthier than sugar. One of the ways I keep my weight in check is portions but if I can have dark chocolate everyday then so be it!

    1. I haven’t used coconut oil but I keep hearing about it so maybe it’s time I try it. I wonder how your syrup would be in coffee? I’ll have to try that first. Portion control is helpful. I have learned to use a smaller plate so that I don’t have to think about it or feel deprived. Thanks for stopping by!

  2. Dear Theresa
    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to make towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,
    Andrey

  3. Theresa,

    When I started reading I thought, oh I’m not gonna be able to relate to this, but you kept me wanting to read more. In the end of it we have a lot of the same views.
    I love the idea of creating little habits, I’ve never thought of it that way before but I can see how it would work. My problem has always been motivation.
    Sugar is the devil ! LOL really it is, and its sad how many products its in.
    You are so right about not missing it, I don’t eat sugar anymore at all and I don’t crave the ice cream or chocolate bars anymore. A couple times I did try a little, it didn’t even taste good anymore.
    Love this article!!!

  4. Nice article! I think you were totally on point with changing bad habits/a bad mindset. Whatever specific changes people need to make, (examples being, a bad relationship with food, lack of discipline, no clear goal, etc). However, I think you were quite off with saying sugar is making us fat. We have a maintenance level of calories, once we surpass that (which means we are in a caloric surplus) is when people begin to gain fat. This CAN be because of eating too much sugar if it’s what makes us go over our calories. However, sugar itself is not making people fat. This is, of course, unless someone has specific medical conditions that make for special circumstances relative to the individual.

    1. I appreciate your comment and agree with what you say about calories. My recent research is leading me to believe that not all calories are created equal and our bodies process foods in different ways. I will continue to research the subject and try to clarify this. Thank you for your input.

  5. Hi Theresa, this is an awesome article!
    It is really true when you mentioned, start little.. and this eventually become a habit. This is a great motivation in anything you want to achieve.. May it be dieting or success in a career!
    Also, i love chocolates!! You have a great website!
    All the best!

  6. This is a great post.  As someone who has struggled with the extra 25 lbs I am carrying, and a strong sweet tooth, I will definitely be buying dark chocolate To help satisfy the cravings I have for sugar and milk chocolate.  Unfortunately, I have given up coffee so I’m using sweets as a substitute, thank for the tips! 

    1. Sorry to hear that you gave up coffee because it has some health benefits but I congratulate you on doing what’s best for yourself.

  7. I can learn, first and foremost from your post that in attaining a good weight we have to replace our bad habits with good ones and that will take a lot of discipline. I have learned from your post that i could Celebrate my success so as for it to register in my brain so that its more likely to repeat the behavioral pattern i.e creating tiny habits. Also as  you have stated that environment matters and that “I am are the average of the five people you spend the most time with” I can say that is totally true because i notice my behavioral pattern changes as i move from location to location and as i spend time with different people with different cultures, i tend to think and behave gradually the way they do. This post has been very helpful and informative for me. Thanks a lot. Hope to get more similar posts from you subsequently.

  8. Thanks a lot for this.  There are several good ideas.  The idea of avoiding triggers is something that has worked for me.  I used to drink alcohol 4-5 times per week.  I never drank at home.  I only did it in bars alone.  I stopped going to bars and I stopped drinking.  When I was teaching in China I walked to and from school twice a day, at 20 minutes a shot.  That was easy because waiting for a bus took as long or longer.  Hopefully, that served as a pretty good cardio program.  In the Philippines now, I don’t have a built-in reason to walk, so I don’t.  I need to find a meaningful functional task to do regularly where I can do it.  I am thinking daily shopping for household stuff might do it for me.  I only eat at home.  I guess I just need to start avoiding certain foods that people push at me. Again, I don’t have any particular craving for sweets and haven’t bought any for 30-40 years, but people in my household have them and when they eat they offer.  I suppose I just refuse and try to replace with something like fruit, which I ate loads of in China, and no sweets.  Good luck with your website.Best regards,Joe

    1. Hi, Joe: Thank you for your input. It’s great that you were able to stop drinking; that’s a hard habit to break. I drank and smoked for several years and ended up moving away and getting involved with new people for a couple of years. I know what you mean about walking for a reason; I used to walk to work but now it’s too far away so I take walk for exercise and to enjoy nature. Wishing you all the best, Theresa

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