Originally published on Green Prophet
If you’ve ever jumped on the latest diet trend only to abandon it a few weeks later, Cleveland-based fitness coach Harsha Pakhal is here to reassure you that you’re not alone. From juice cleanses to no-carb challenges, most quick fixes fizzle out because they’re too extreme to maintain.
You need simple, sustainable habits that will actually stick. A big overhaul of your routine and habits won’t get you there because you need to slowly combine new habits with existing ones. That’s how you change your mindset and attitude towards food.
Here’s what Harsha Pakhal says about how you can do that:
1. Ditch the “healthy” and “unhealthy” labels
Eating healthy is so much easier when you make it fun instead of seeing it as a chore. One of the ways to do this is to stop labelling foods as “good” and “bad.” Telling yourself a food is off-limits tends to make it more appealing.
Research shows restriction often leads to stronger cravings and overeating once the “bad” food is allowed. So instead of it making you feel better, you end up sending yourself on a guilt trip. Your body knows what it needs to eat, and labelling or demonizing food takes away your ability to do that freely.
2. Prioritize Protein and Plants at Every Meal
Protein helps stabilize energy, supports muscle repair, and keeps hunger in check. Making it the anchor of each meal makes it easier to manage your cravings and stay on track with balanced meals throughout the day. So invest in those eggs, chicken, tofu, or bean staples because they’re the foods that are going to keep your hunger at bay.
Vegetables and fruits provide essential vitamins, minerals, and fiber. Pakhal encourages clients to focus on adding more colorful produce to their plates, which naturally creates a more nutrient-dense meal without feeling restrictive.
3. Stay Consistent with Hydration
Dehydration often shows up as fatigue or even false hunger cues. A simple routine like drinking a glass of water first thing in the morning and keeping a bottle nearby can make a noticeable difference in energy and focus.
4. Plan, Don’t Wing It
Last-minute food decisions usually lead to less healthy choices. So it’s time to make meal prepping your best friend. It doesn’t have to mean spending an entire Sunday afternoon in the kitchen. Even some light meal prep, like lunch salads and cooked protein, can make a huge difference when that hunger hits.
5. Practice the 80/20 Rule
Perfection isn’t the goal. By eating nutrient-rich foods about 80% of the time and allowing room for favorite treats the other 20%, clients can stay on track without feeling deprived. “That flexibility is what makes a healthy lifestyle sustainable,” says Pakhal.
6. Reframing Nutrition Success
For Pakhal, the real progress comes from building a rhythm that lasts. His clients often report better energy, improved mood, and greater consistency long before they notice changes on the scale. By focusing on habits rather than extremes, they create results they can maintain.
The Takeaway
If fad diets have left you frustrated, it may be time to rethink your approach. Starting with one of Pakhal’s five habits and practicing it consistently can lead to meaningful, long-term change.
About Harsha Pakhal
Harsha Pakhal is a Cleveland-based fitness coach and personal trainer. He specializes in helping clients build sustainable habits around movement, nutrition, and lifestyle. His approach emphasizes consistency, strength, and long-term health rather than quick fixes or short-term results.