3 Steps To Bossing Healthy Eating
Slow and steady wins the race.
Prov. If you work slowly but constantly, you will succeed better than if you work fast for a short while and do not continue. (Associated with Aesop’s fable of “The Tortoise and the Hare.”)
Have you ever been super excited to start your ‘new healthy regime’ only to get bored/lose motivation after a few weeks? I know I certainly have.
The idea of a diet transformation can be daunting and can sometimes make us feel like we have to be miserable to succeed in it, but it doesn’t have to be like that. Today I’m going to go over 3 easy steps to help you achieve and maintain healthy eating.
First of all I would like to address the mental aspect of the social problems associated with trying to be heathy. Amongst social normalisation of unhealthy foods & social pressures, from friends/family/coworkers/the media who are jealous of your (and other people’s) commitment, effort and/or success in being healthy and who deal with that by making nasty comments or mockery of your effort; it can be really damn hard to stay on track. I discuss how to deal with social challenges like these in my post Decision Fatigue Defence League: The 3 Frontiers.
So, with that out the way, below are my 3 steps to sustainable, healthy eating:
- Mindset. Once you have read my post about decision fatigue and have that under control, it’s time to focus on changing the way you look at food. No food is bad, but like everything else in life, the age-old saying of “everything in moderation” is certainly relevant here. At the same time it’s important to remember that treats are just that: treats. If you really love cookies then cool, it’s okay to indulge in them sometimes. Sometimes. Plan your treats, enjoy them and then move on – make your next meal a healthy one.Another thing I want to address here is calorie counting. It’s pretty much down to you as a person. If inputting endless numbers into your phone and tracking every morsel of food that goes into your mouth, accurately and unconditionally doesn’t affect you negatively whatsoever, then it can be a super helpful way to stay on track so please go ahead. But if it causes you stress, makes you feel like you’re missing out on certain foods or anything else negative, then it’s going to do more harm than good and will most likely end up causing you to binge on every single item that you “didn’t have enough calories left for”. If this is you then delete MyFitnessPal and practice intuitive eating: eat when you’re hungry, stop when you’re full & don’t eat like a school kid in a tuck shop.
Remember: a diet is a temporary treatment for an underlying issue, being healthy is a lifestyle, so don’t rush it.
- Stop majoring in the minors. Firstly, if you have more than 10lbs to lose, have trouble losing weight or seem to plateau quickly, then worrying about meal frequency or timing is not going to get you very far if you’re still shoving a McDonalds down your throat every week. Focus on making small changes for big differences & sort out the important stuff before trying to decipher whether purple or green broccoli provides the best nutrients, just eat the damn broccoli! Small changes could be anything that’s going to positively affect your health; some examples: drink one extra glass of water per day, eat one more portion of veg at each meal, have one less can of coke per day, walk for half an hour each day, etc. Find your weakness and make one small change at a time and eventually you’ll have a healthy lifestyle ahead of you.
Please note: as discussed in my post, 21 FAT LOSS HACKS (PART 1), drastic calorie cuts only work for a few weeks before your body realises what’s going on and slows down your metabolism, ultimately halting fat loss.
- Go pro. Once you have all of the above under control – and only once you do! – you can start to get specific. Don’t get carried away employing techniques of body builders and professional athletes that you’ve read about on some shady website. Keep it simple. Talk to a personal trainer, nutritional adviser or other appropriate health professional and ask them to give you a breakdown of your nutritional needs including calorie & macro requirements.If you don’t want to pay anything for advice that’s also cool – you can calculate your total daily energy expenditure (TDEE) online for your calorie needs, then once you know that, just try to get: somewhere between 0.6-1g protein per lb bodyweight per day, 2 fists of veg at each meal, 1-2 thumbs of healthy fats at each meal & 1-2 cupped handfuls of carbs at each meal (each dependant on your calorie requirements, body type, activity levels and eating preferences). Exercise regularly, make sure you get enough sleep, rest & relaxation and stay hydrated!
If you’re interested: I offer personalised nutrition advice – just drop me a message and we can chat!
Finally, write down your goals, record your progress and share your successes – comment at the end of this post with a positive change that you’ve been able to make and let’s celebrate together 🙂 thanks for reading!
Are you ready to take control of your life? Book your free consultation with me today!