Gradually Improve Eating Habits for Long-Term Benefits

Pork carnitas bowl or burrito bowl with rice, tomatoes and avocadoHas your New Year’s diet already crashed? If it has, that’s a good thing. Short-term fad diets are impossible to stick to and often lead to more long-term weight gain.

Instead of trying, and failing with popular fad diets, try improving the overall quality of nutrition in your diet. A gradual shift towards healthier eating is more likely to stick and allow you to enjoy the long-term benefits, like better heart health and a lower risk for disease.


Instead of focusing on taking things out of your diet, look at how to include more nutrients. The restrictive diet mentality does not work – if you tell yourself you can’t have something, then all you’ll do is want it.

Adding more fruits, vegetables, water, and fiber from whole grains are the areas to focus on.

These foods are found in long-lasting styles of eating, like the Mediterranean diet. It emphasizes whole grains, plant-based or healthy proteins from fish, seafood, and lean meats, liquid plant oils (like olive oil), and minimally processed food.
Focusing on inclusion also means you don’t necessarily have to give up the things you like or family or cultural staples.

Enjoy the rich foods you love on special occasions. Just don’t leave the party with leftovers for days. Have them on occasion, then let that be it.

And remember, don’t think that adopting healthier eating means giving up taste. Don’t eat things you don’t like; if you hate kiwis or a type of cracker, don’t eat them. There are plenty of options out there for you to find something you like.


Try to eat a variety of colorful fruits and vegetables, and don’t just focus on one thing.

Healthier eating habits are not just about what you’re eating but how food is prepared. If you eat a lot of fried foods, try including a few non-fried meals every week. Chicken and fish, for example, can be baked or sauteed instead of fried.

Remember that you’re focusing on forming habits to last you the rest of your life – build them in gradually so the shape of your diet changes in an enjoyable way.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.