5 Tips to Help You Stick to a Healthy Eating Plan

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How many times have you tried to commit to a healthy eating plan and lost your motivation?  You’re not alone in your journey to health, and it happens to almost everyone from time to time. All we can do is pick ourselves up, dust off those crumbs and recommit!  Today I’m sharing my five best tips to help you stick to that healthy eating plan!

This post, 5 Tips to Help You Stick to a Healthy Eating Plan, is sponsored by Premier Protein.  All opinions are my own.

How to stick to a healthy eating plan

OK, guys, I have to confess…  I’ve fallen off the wagon of my low-carb way of eating.  I had the tiniest little setback in March; since then, I’ve been on a carb binge.

I can pinpoint the exact moment that led to my departure from that low-carb “wagon.”  Hubby and I had gone to the movies for a date night, and he bought a large container of popcorn to eat. (For a while, we had a “no-popcorn-at-the-movies rule.” I’d finally relented and relaxed this rule as I would bring a healthy snack and was able to resist his popcorn.) 

On this particular day, we were running late, and I was hungry; I just couldn’t help myself and grabbed a handful of that popcorn…  You know that old saying, you can’t eat just one?  Well, it holds true for movie theater popcorn too, and once I started, I ended up eating at least half of his popcorn!  (As I was eating the popcorn, I told myself, it’s ok, I’m “carb-loading,” but unfortunately, from that moment, I struggled to get back and stay on my plan.)

The issue with going from low carb to lots of carbs is that within a day or so, you will immediately gain a few pounds of water weight. (When you replenish your body’s carb stores, it also holds water.) While this water weight doesn’t change much in how clothes fit, it is a little disheartening if you’re watching the scale. (OK, I admit, I think some of those extra pounds aren’t all water weight!)

Anyway, to make a long story short, as of last week, I am back on the wagon and have recommitted to keeping my net carbs below 60 per day. (with most of those carbs coming from fruit and veggies.)

premier protein shakes

Whatever type of eating plan you are trying to stick to, low carb, high carb, low calorie, weight watchers, gluten-free, 21-day fix – getting enough protein is so important! 

Protein keeps you satisfied, feeds your muscles, fuels fat burning, and promotes muscle repair and growth.  One of the easiest ways I’ve found to meet my protein goals is by adding protein shakes and bars to my plan.

One of my most often reached for shakes is the Premier Protein shakes

They’re easy to find at almost any retail location! The Premier Protein shakes have 30g of protein each, only, 160 calories and 1g sugar.  Plus, they taste so good it’s like having a special treat, except with that boost of protein, the shakes are actually good for you!  They’re a great option for when you need a breakfast on the go, an impromptu afternoon snack, or a convenient post-workout refuel.

Premier Protein has just come out with two new flavors that I had to try! Peaches & Cream and Cookies & Cream.  The peach flavor is one of my favorites to drink straight from the carton.  It tastes exactly like the flavor of peaches and cream oatmeal. (My favorite instant oatmeal flavor!)  And that’s exactly what I like to make with it too!  Just mix together a carton of the Peaches & Cream Premier Protein shake, a quarter cup of old-fashioned oats, and a tablespoon of chia seeds.  Leave it overnight in the fridge, and it makes for a deliciously healthy breakfast or snack.

If you like sweetly flavored protein shakes, then you will probably enjoy the Cookies & Cream Flavor.  My favorite way to enjoy this one is mixed with a cup of cold brew coffee over ice. Yum!

So is there a magic solution for success in sticking to a healthy eating plan?? 

I wish there were!!  While I can’t fix every situation for you, I do want to share some best tips, tricks, and ideas to help in keeping you motivated and on track when starting (or restarting) a new eating plan.

5 Tips to Help You Stick to a Healthy Eating Plan

1. Track your food.

stick to a healthy eating plan

Tracking your food in a journal or diary makes you more aware of what and how much you’re eating.  There are so many different ways to track what you eat: you can write it down on paper or keep notes on your computer, tablet, or smartphone.  My favorite tracker is the My Fitness Pal app, but I have heard many good things about the Lose it! App as well.

With all of the free tracking apps, websites, and printable journals available today, you can use any method that works for you. So get tracking!

2.  Don’t skip meals (or wait too long in between meals.)

Skipping meals can ultimately cause you to overeat at your next meal and could slow your metabolism by teaching the body to store more calories. How often have you skipped lunch and binged at dinner because you just couldn’t help it?

Although, when done right “intermittent fasting” can be beneficial to a person’s health.  The problem is that more often than not, people who skip meals end up unconsciously making up for those lost calories by eating larger meals later.  Sipping meals causes us crave foods high in fat and/or sugar.  (And yes, I tried fasting from 7 pm to 11 am,  but got way too woozy and had to lie down.  That was the end of intermittent fasting for me, lol. I am definitely someone who needs meals on the regular.)


3.  Keep nutritious foods on hand and ready to eat.

Meal prep and menu planning is a super important aspect of staying on track.

It’s also important to plan for the “unplanned.” For this reason, I always try to keep a pack of protein drinks in my car for an emergency snack. (A trip through the coffee shop drive-through for a shot of espresso over ice in a large cup plus a Premier Protein shake will keep me satisfied until my next meal.)  I guarantee you that if I had one of these during that fateful movie in March, I would have been able to resist the popcorn!

emergency snack ideas

4. Hide the temptations.

Not all of us have willpower of steel 24/7.  So it’s important to keep the temptations or trigger food out of the house or at least out of sight.


5.  Get a friend or family member to join you.

Staying with a healthy eating plan is easier when you have support. 

A reliable partner can keep you on track and help you navigate the ups and downs of healthy eating. If you don’t have a good support system in place, you might find it more challenging to stay motivated.

If you find you don’t have family members you can rely on for support, another great option could be group meetings, Facebook groups, and forums (as long as they are positive.) There are many weight loss support groups on Facebook, you can easily check them out to find one or two that are a fit for you.

Now it’s your turn!  Do you have any tips or special tricks that help you stay motivated? 

Share your best ideas in the comments below.

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  1. Sorry, this one was kind of disappointing and seemed like an advertisement for Premier Protein.
    Otherwise; like your blog.

    1. Jamie Sanders says:

      Thanks, although it was a paid advertisement for Premier Protein. (As disclosed at the top o the post.)

  2. The Premier Protein mixed with cold coffee brew sounds like such a good idea!! I’d love to try it. As a vegetarian for most of my life, I sometimes struggle to get enough protein.

  3. I need to plan healthier meals. I have to be gluten free, so I have to get creative sometimes. I tend to stick to the same things over and over again.

  4. I find it easier to stick to healthy eating when I do it together with my husband. Having support helps a lot! The Peaches & Cream protein shake sounds really delicious! Have to give it a try!

  5. These are some fantastic tips. I want to start living healthier and while I tend to go for healthy snack options, dealing with a bad break up situation has placed me back to wanting to eat junk more. I will use your tips to get back on track

  6. These are such great tips for eating healthy. I find myself never prepared for when it’s lunch time and then just eat anything. I need to try out these drinks!

  7. Marie Altenor says:

    These are great tips specially having the support of those around you.

  8. Neely Moldovan says:

    I find if I eat lots of small meals I do so much better! love these tips and need to try that protein!