Over the last ten years the diet and fitness industry has experience exorbitant growth.  Due to rise in diabetes and obesity, millions of people begin diet programs every single day.  However, insufficient planning, overwhelming food cravings, and the availability of fast foods have made it extremely difficult for even the very best diet plans to work.

Unfortunately, most diet plans cannot be sustained.  The meal choices and calorie allowances are often too few and they are difficult to factor into the busy schedules of most people.  Additionally, some of the diet plans are very drastic and can cause fatigue, dizziness, mood swings, and headaches.  You can avoid all these pitfalls by sticking to a healthy diet plan and making some changes to your eating behaviors.

Breakfast - Does your breakfast often consist of a large cup of coffee in one hand and a bagel in the other as you rush to work?  If so, you’re definitely not alone.

Many on-the-go people have a tendency to skip breakfast.  This is not a good idea because this is setting the precedence for the whole day.  By the time lunchtime rolls around, you will be famished and fatigued.  To save time, prepare a healthy breakfast before you go to bed at night.  Include things like sugar-free muesli, low-fat yogurt, and sliced fruit.

Another idea for a healthy breakfast is an egg on a toasted English muffin.  This protein packed meal comes in under 300 calories if you don’t add cheese or processed meat.  If you find yourself with just ten extra minutes, you can make an egg white omelet filled with vegetables.  If you top this off with salsa you will be adding extra antioxidants to the meal.  Avoid eating cereal for breakfast.  Its much better to get fiber with foods like broccoli, spinach, peas, legumes, and whole grains.

Lunch and Snacks – Many people start feeling the urge to visit the vending machine down the hall either midmorning or in the middle of the afternoon.  Most items is a vending machine are full of preservatives and refined sugar.  These empty calories should be avoided.

Instead eat slice of low fat cheese and a grapefruit for about the same calories as 1/3 of a package of crackers or chips.  Make sure you have snacks in your desk or in your car.  Nuts travel well, but should not have added honey or salt and should be eaten only in moderation.  Two tablespoons of cashews contain 200 calories; the same calorie count as two apples.

Nearly every dieter enters a danger zone at lunch time.  The majority of lunch options include high sodium deli meat that’s sure to cause bloating.  Many salads and sandwiches have about the same calorie count as a hamburger.  Good choices include lean meat sandwiches on whole grain bread.  Skip the mayonnaise and use avocado, hummus or mustard instead.

Choose salad dressings that are made with extra virgin olive oil or balsamic vinegar.  Eat plenty of vegetables and low fat meats.  Try cooking chicken breasts at the beginning of the week to use for sandwiches and salads throughout the week.

Dinner – You will be at risk of binging when you enjoy those after work cocktails.  Either refrain from drinking altogether or eat a small meal before you go out to avoid binging.  Be careful with cocktails because one mixed drink can have up to 400 calories.  Before you go home in the evening, have a good idea of what you will eat for dinner.  If you plan ahead, you will be less likely to stop at the grocery store when you’re tired and hungry.

Stock up on a variety of herbs and spices.  Use spices like parsley, saffron, chili powder, onion powder, pepper, garlic, and curry to tailor every meal to fit your individual tastes.  Give yourself permission to enjoy what you’ve been missing on just one day of the weekend, but return to your healthy diet the very next day.  Sticking to a healthy eating plan is a little easier when you know you can splurge a little bit over the weekend.

For many people, holidays cause some anxiety.  Don’t beat yourself up if you’ve “blown it” after a day of rather generous servings.  Just return to your normal, healthy eating habits the very next day.  Be sure to exercise in moderation.  Too much exercise will leave you hungry and can result in muscle strain.  Strive to maintain realistic goals.  By keeping your eating schedule easy, you will be much more likely to reach your goals.

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