Bukan Kurang Motivasi, Diam-Diam Ini yang Bikin Pola Makan Sehat Sulit Konsisten

Not a Lack of Motivation: The Hidden Reasons Healthy Eating Is Hard to Maintain
Retno Yunita Sari, S.Gz.

Many people feel they fail to maintain a healthy diet because they believe they “lack willpower” or “lack motivation.” It is not surprising that at the beginning of every month or year, we set new intentions to eat healthier, hoping that this time it will last longer.However, even after repeatedly gathering motivation, healthy eating habits often fade halfway through. So, what actually makes this change so difficult to sustain?

The problem is often not motivation, but the absence of a system and consistency that support long-term change.

Motivation Is Not the Main Foundation of Dietary Change

Motivation is indeed important as an initial trigger. It provides the push to start, such as trying to eat a more balanced breakfast or reducing sugary foods. However, motivation is temporary and fluctuates easily, influenced by mood, stress levels, fatigue, and daily busyness.

When dietary changes rely solely on motivation, healthy behaviors tend to disappear as soon as motivation declines. This is where many people feel trapped, perceiving themselves as failures, when what they actually need is not more motivation, but consistency built through a system.

Consistency: The Key to Building Healthy Habits

Consistency is the ability to perform the same actions repeatedly over a long period of time, even without strong emotional drive. In the context of healthy eating, consistency means:

• eating at regular intervals,
  
  
• choosing balanced meals, and
  
  
• making relatively similar food choices from day to day.
  
  

Research shows that habits are not formed in just a few days. Studies on habit formation indicate that, on average, it takes about 2–5 months for a behavior to become automatic, depending on the individual and the complexity of the habit. This means that dietary changes require consistent repetition, not short-lived enthusiasm.

 

Why Healthy Eating Is Hard to Sustain Without Consistency

1. Behaviors Never Become Automatic
   If healthy eating only happens when we “feel motivated,” the body and mind never learn to treat it as a routine. As a result, each day feels like a new struggle.
   
   
2. A Tendency to Return to Old Habits
   Without a clear system, we naturally fall back into old habits that feel more familiar and convenient, especially when we are tired or busy.
   
   
3. Unnecessary Feelings of Failure
   Lack of consistency is often misinterpreted as a lack of discipline, when the real issue lies in an approach that relies too heavily on motivation.

Practical Ways to Build Consistency in Healthy Eating

1. Eat at regular times
   Make it a habit to eat three meals a day at relatively consistent times. A regular pattern helps the body recognize eating rhythms and reduces excessive snacking.
   
   
2. Complete every meal
   Ensure each meal contains carbohydrates, protein, healthy fats, vegetables, and fruit. This approach helps you feel full longer and keeps energy levels stable.
   
   
3. Prepare healthy snacks between meals
   Healthy snacks help prevent extreme hunger, which often leads to impulsive food choices.
   
   
4. Drink enough water
   Adequate hydration supports metabolic function and helps prevent false hunger signals.

Create a system, not rigid rules
Instead of extreme restrictions, focus on small, realistic habits that can be practiced daily.

Practical Healthy Foods That Support Consistency

One of the biggest challenges in maintaining a healthy diet is limited time and access. Therefore, choosing foods that are both delicious AND healthy, as well as practical and easy to access, greatly supports consistency.

Preparing ingredients in advance, storing pre-cut fruit, choosing whole-grain-based snacks, or keeping delicious AND healthy snacks like YAVA in your bag or on your work desk are examples of simple systems that make healthy choices easier, even when motivation is low.

Conclusion

Maintaining a healthy diet is not about how strong your motivation is on day one, but about how consistently the habit is practiced every day. Motivation can initiate change, but consistency built through a supportive system is what makes it last.

With regular eating patterns, balanced food choices, and support from practical healthy foods, healthy eating can become a natural part of everyday life, not just something that feels difficult to maintain.

Sources and References:

1. A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants
2. Overview of habit formation timeline and research by Phillippa Lally (University College London)
3. Summary of research on how long healthy habits take to form