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Over the last ten years the fitness and diet industry has seen incredible growth.  Millions of people start new diets each day, thanks to the ever increasing rates of obesity and diabetes.  However, even the very best diet plans are made difficult by food cravings, fast food, and poor planning.

The majority of diet plans that people use aren’t sustainable.  They provide too few calories and limited meal choices.  Most diet plans never allow for the hectic schedules of today’s population.  Some diets are very drastic, causing dizziness, headaches, fatigue, and mood swings.  These annoying downfalls can be completely avoided by following a realistic and healthy diet plan and making some simple changes to your eating behaviors.

Breakfast.  Do you often find yourself dashing off to work with a bagel in one hand and a large cup of coffee in the other one?  If so, you’re not alone.

Many people that are constantly on the go miss breakfast on most days.  This isn’t a good idea because you are setting precedence for the rest of the day.  To avoid falling into this trap, prepare a healthy breakfast ahead of time using things like low-fat yogurt, sugar-free muesli, and sliced fruit.

A whole egg on a whole grain English muffin is healthy and has less than 300 calories.  Don’t give into the temptation of adding cheese and processed meat to your egg and muffin breakfast.  If you have just a little more time to spare, whip up a veggie filled egg white omelet.  If you top it with salsa you’re adding extra antioxidants.  Stay away from cereal for breakfast.  There are many better ways to get the fiber you need such as legumes, whole grains, spinach, broccoli, and peas.

Snacks & Lunch – Unfortunately, the vending machines often start calling people either in the middle of the morning or the middle of the afternoon.  There are seldom healthy choices in the vending machine, only snacks that are filled with refined sugar and preservatives.  Simply put, these are empty calories.

Instead, have a slice of low fat cheese along with a grapefruit for about the same calories as you would get in one third of a little bag of chips or crackers.  Get in the habit of bringing snacks to work with you and keep some in your car.  Nuts are a good traveling companion, but they should be eaten only in moderation.  Be sure to choose nuts with no honey or salt added.  Keep in mind that two apples contain 200 calories, just as 2 tablespoons of cashews do.

Lunch can be a real problem for dieters because many of the options include deli meats that are high in belly bloating sodium.  You need to be aware that healthy sounding sandwiches and salads can have just as many calories as a hamburger.  Stick with lean meat sandwiches on whole grain bread.  Rather than topping the sandwich with mayonnaise, opt for hummus, avocado, or mustard instead.

Choose salad dressings that are made with balsamic vinegar and EVOO (extra virgin olive oil).  Eat lots of veggies with some low fat meat.  To save yourself time and ensure that you’re making healthy food choices, cook some chicken breasts at the beginning of the week to use in sandwiches and salads.

Dinner – Beware of after work drinks because they can put you at risk for binging.  If you are going out, either refrain from drinking entirely or eat a small meal before leaving your home.  Keep in mind that there can be up to 400 calories in one mixed drink.  Be sure that you know what you’ll eat for dinner before leaving work.  If you have a plan, you won’t have to stop at the grocery store.  This is never a good idea when you’re hungry and tired as you may be tempted to buy junk foods.

Stock up on a nice variety of spices.  Your meals can be tailored to fit your individual tastes with spices like garlic, curry, onion powder, pepper, parsley, chili powder, and saffron.  It can be difficult to make it through an entire week without indulging in a high calorie meal.  Select one weekend day that you allow yourself to enjoy what you’ve been missing throughout the week.  Be sure to get right back on track the next day.  You will have an easier time sticking to your diet plan if you know you can enjoy what you want in a few short days.

Be aware that holidays tend to cause anxiety.  Don’t be too hard on yourself if you blow it one day by eating generous servings.  The next day, get yourself back on track, eating a healthy diet.  Be sure to get moderate exercise.  Overdoing it can cause muscle strain and leave you famished.  Set realistic weight loss goals.  Keep you eating schedule simple to increase the chance of meeting your weight loss goals.