You may feel uncertain about what 2022 has in store for you, BUT one thing you can be certain about is that YOU have full control over choosing what and how you eat to keep yourself healthy and in good shape. Looking for some motivation? Here we outline 7 tips to help reset the year ahead:
1. It’s all in the discipline…
Discipline and willpower can be strengthened over time, but this kind of motivation is very connected to one’s emotions. As we all know, emotions are unreliable, fleeting (or persistent), extreme and powerful – very often overriding and working against what we know to be best for ourselves.
In most cases, a re-evaluation of your strategic planning will get you the results that you desire. While creating a total overhaul may work for some, it is better to improve on and build better habits around existing ones.
For instance, you may be one of those people who drink a cup of coffee instead of eating breakfast. It might be a tall order to cut out caffeine totally and eat a complete breakfast and adjust one’s budget – all at the same time. This could set you up for failure.
For one, caffeine (and sugar) is addictive. So if you are wanting to add breakfast, why not start with a small addition (preferably a healthy choice so that you are not having to wean off that in the future) with your daily brew until that becomes the new habit? Then build the next habit, such as a bigger breakfast, on those foundations.
Building habits this way are bound to stick longer. But… It takes time.
Recent studies have confirmed that it takes on average 66 days to form a new habit.
This is where strategic planning comes in. Taking out a calendar, blocking off 66 days at a time for a handful of small habits that stretch you, and focusing on those only, will out beat willpower every time.
2. Identify decision points:
This builds on the previous point of strategic planning. This is how you go about it:
You write down a list of typical things that you do in a day and, if possible, the times that they occur. Now, highlight points where a decision needs to be made and especially if it is affected by moods or circumstances.
For example, on days when the cafeteria is out of your favourite sandwich, you might find that you buy a packet of crisps instead.
By identifying these decision points, you can look for alternatives, like bringing an apple to work every day.
People are very biased about their decisions, so writing them out and looking at them analytically, will reveal a lot. Having an objective observer (like NutritionReset) to assist with this is highly recommended. Together, we can quickly get to the root of small adjustments that could make a big difference.
3. Preparation is key…
Now, while we are in the throes of the planning stage, this phase can be especially relevant to those who eat on the go, opt for convenience meals or, are prone to emotional eating.
It is worth noting what types of foods you would usually crave during this time. Someone who tends to head towards carbs such as pizza or fries has most likely developed a palate for savoury food. So to navigate around those cravings, we recommend working with existing habits.
Ever heard someone say that they were looking in the kitchen for food, but all that they found were ingredients? This is the moan of a snacker. If you tend to snack, it is advisable to have prepared containers of healthy snacks at the ready.
This plays a very strong psychological trick on you – it makes you feel very organised, and in control. It also stops you from feeling like you have little direction around your snacking goals, by eliminating the hunt in the kitchen.
4. Eat breakfast:
You can resist this as much as you want, but this piece of advice has not only stood the test of time but has been proved scientifically over and over again.
It is now time to start this habit if you are a breakfast-skipper.
New diets, new nutritionists, and new routines will only deliver limited results if you continue to skip breakfast.
Moreover, it has been found that only 4% of people who missed breakfast, who lost weight, were able to keep it off. If you have worked hard at losing weight, do not get fooled into thinking that a missed breakfast will help. It does the exact opposite.
5. Become aware of trigger foods:
This doesn’t get enough mention in the world of nutrition. There are not only specific circumstances that can cause one’s meal planning to spiral out of control.
With all the best intentions, if you allow a trigger food to enter the scene, you can quickly undermine everything you have worked for. These trigger foods can be sodas or alcohol, for instance. Many people think that replacing a soda with a diet version, or drinking a non-alcoholic drink, will help them lose weight. But, they may not realise that these are triggering drinks to unhealthy eating, because the mind associates these with certain foods. It is important to discuss ways to eliminate these trigger foods completely, with a nutrition expert.
6. Slow it down:
Your gut takes about 20 mins to inform you that you are full. By eating slowly, you will find yourself satiated a lot sooner and you will require smaller portions to get there.
7. Reward yourself:
Set up your own reward system, it’s not just about food…but what about a massage if you reached a certain goal weight? Like people, rewards come in different shapes and sizes – so reward yourself a little, you deserve it!
There is a lot of information out there and things can become overwhelming very quickly. Having a simple and effective plan and developing healthy habits will certainly get you to your goals.
8. Bonus tip (winky face):
Partner up with an expert who will help keep you on track every step of the way. For more information contact us today!
