How To Transform Your Diet In 14 Days

Today is Day 1 of your healthier life.

Are you ready to reshape the way you look and feel? Fantastic! Let’s get started learning how to transform your diet in 14 days.

Our diet transformation tips are simple, but that doesn’t mean this won’t be a challenge. Changing the way you eat can take time. After all, it took years to develop the bad habits that led to the body you’re working to transform. Don’t beat yourself up if you take a step back. Just keep moving forward. Over time, you will notice a difference, and family and friends will start to notice, too!

Bookmark this step-by-step plan for easy access. Each day, incorporate one more strategy for losing weight and keeping it off. You can do this!

Day 1 – Plan your menu.
One of our top diet transformation tips is to get into the habit of planning each week’s menu in advance. Get started with our clean-eating Menu Planning Resources.

Day 2 – Eat a healthy breakfast every day.
Choose breakfast recipes with healthy protein and filling fiber to kickstart the metabolism and curb cravings for unhealthy snacks. Try 5 Top Slow Cooker Breakfast Recipes on Skinny Ms.

Day 3 – Drink or Eat more water.
Water will take the edge off snack attacks and prevent overeating at meals. Starting today, drink one full glass of water before each meal to help you consume fewer calories. You can also begin each day with refreshing Morning Lemon & Detox Water.

Day 4 – Clean out the snack drawer.
It’s time to jettison the junk that’s adding inches to your waist! Take a few minutes to go through the snack drawer or cabinet, and get rid of unhealthy processed foods like chips and crackers. Restock with 12 Clean-Eating Snacks for Weight Loss.

Day 5 – Start a sleep routine.
Proper sleep helps regulate the hormones that control appetite. Get into a healthy routine by sticking to a regular bedtime each night. Learn more in 9 Tips to Get Better Sleep.

Day 6 – Learn the names for sugar.
Added refined sugar triggers weight gain and prevents weight loss. One of the top diet transformation tips is to learn all the names manufacturers use for sugar so you can avoid those products. Learn more in 50 Names for Sugar.

Day 7 – Create pre-portioned snack packs.
Another simple weight loss tip is to package snacks into proper portion sizes to prevent overeating. Avoid the 100-calorie snack packs from the supermarket, and instead pack your own healthy snacks at home. For example, 12-14 whole, unsalted almonds offer heart-healthy fat, vitamin E, riboflavin–and only about 100 calories.

Day 8 – Practice mindful eating.
It’s easy to push food into the mouth without considering the quantity or quality of what’s going in. Today, start being mindful of eating habits by asking: Is this food I’m eating going to help me lose weight and get healthier?

Day 9 – Organize the kitchen.
The way you lay out the kitchen can support long-term weight loss. Take time to set it up for success. Learn How to Organize Your Kitchen for Weight Loss.

Day 10 – Eat more fruits and vegetables.
Whole–meaning non-processed–fruits and vegetables are generally low in calories and high in nutrients, making them natural allies in any long-term weight loss strategy. Get started with our Eat Your Veggies Challenge.

Day 11 – Ditch the diet drinks for good.
Artificially-sweetened beverages may actually boost weight gain by altering how your brain perceives hunger. Instead treat your body to these 4 Healthy Alternatives to Diet Sodas.

Day 12 – Eat 3 small meals and 2-3 healthy snacks every day.
Consuming food regularly throughout the day maintains blood sugar levels and prevents the dips that transform the most dedicated healthy eater into a carb-craving snack monster.

Day 13 – Switch to smaller plates.
Research suggests those who eat from bigger bowls consume as much as 16% more than those eating from smaller bowls [1]. One of the simplest diet transformation tips is to eat meals from a salad plate rather than the traditional dinner plate. Try our 30-Day Skinny Plate Challenge.

Day 14 – Pack your lunch.
Avoid eating fast food lunches or gobbling half-crushed, sugar-laden cereal bars found buried in the bottom of your purse. Try 21 Clean Lunches Prepared in Under 10 Minutes or pack healthy leftovers from the night before. Extra special bonus: Brown bagging will save some bucks too!

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[1] Cornell University


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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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