Instead of promoting long-term goals directly, the Mediterranean diet is focused on short-term fitness goals. Find out why it does that!
Short Term vs. Long Term Goals
The reason becomes evident when you stop letting the number of pounds you want to lose, confound matters! Your long-term goal could be losing weight but it is your short-term goal that will spell out exactly how you get there.
It doesn’t matter if you are looking to lose 10 pounds or 100. Start shifting your focus to what you want to weigh by the end of the week. Then spend the rest of the week making that happen.
Instead of changing everything in one go, shape your fitness routine in a way that you make one to three changes in a week.
What good will this do? It will make it less likely for you to give up the diet and go on an eating binge!
Setting Up Diet Goals
When you are in the process of setting diet goals, it’s important to remember two things. One, the goals can’t be inflexible. Two, flexible goals are not the same as being loose. The best kinds of goals are:
- Realistically formulated so they aren’t difficult to follow, or too ambitious. The more realistic they are, the less likely it would be for you to fail.
- Very specific about the outcome, so they are always quantitative i.e. can be measured and tracked.
- Completely achievable because you can control them. Whether you aim to be counting calories or limiting portion size, aim for something achievable.
Suggestions for Diet Goals
Here are some short-term changes you can make for an easier transition:
- Reduce your sugar and salt intake to one-four times lower
- Control your portion size to consume a fixed amount of calories each day
- Drink between 6-8 glasses of water each day
- Try consuming fruits that have a lower glycemic index each day.
- Increase your vegetable consumption for the day
- Switch from processed, refined grain products to whole grain foods, such as rice, bread, and pasta
- Switch from cheeses made from cow’s milk to goat milk cheeses
Once you have achieved the first short-term goals, you can implement a few new changes until you reach your long-term goal.
It is always a good idea to not just think in terms of loss. Yes, you will be losing weight but you will also be gaining some things, such as confidence, self-esteem boost etc. Therefore, start each diet goal by setting up yourself to succeed. Being prepared requires you to be ready for any occasion that might interfere with your journey to success! If you will be attending a party, for instance, where you are reasonably sure the menu won’t be Mediterranean, prepare for it. Doing so will make it easier for you to navigate yourself in the face of temptations. Have a contingency plan, so you won’t feel vulnerable.
Most importantly, don’t forget to enjoy the recipes for Mediterranean diet based on Chef Ayhan’s special menu by getting your copy of the book on Amazon!