|There isn’t a magic pill or drink that will help you change your nutrition habits over night. Just like there isn’t anything you can do to lose 10 pounds in one day. It takes time, work and consistency to change habits. I guarantee you that change can happen. And when you work on 1-2 habits at a time, it has a better chance of sticking. There are 7 basic habits that we like to work on with our clients before dialing into specifics like logging, calorie counting or macros (protein/fats/carbs).When you have these basic 7 habits down, the other specifics won’t feel so overwhelming and will be easier to add into your daily routine. |
Let’s dive into the 7 habits to master first;
1-Sleeping at least 7hrs at night. Sleep is essential. It not only allows your body and mind to recharge but also helps stave off chronic diseases. Sleep helps the body to recovery from the activities done through out your day, and helps control weight. It is known that if you are not getting enough sleep you tend to crave more unhealthy foods and can also lead to injuries when exercising.
2-Managing stress. All work and no play is not good for anyone! Stress management will help your mind and body adapt. If you live in constant fight or flight mode (stress), over time chronic stress can lead to serious health problems. Managing your stress can help relieve chronic joint pain, better your sleep, feel less indigestion, and when you eat your body will be better adapt to take in the good nutrients you are eating from healthy foods.
3-Eating vegetables in at least 2 of your meals a day. Vegetables are where we get a lot of our micronutrients; antioxidants, minerals and vitamins. Because each color vegetable offers different micronutrients it is important to get a rainbow into your meals. Veggies have fiber that will help your digestive system stay clean and help fight off cancer and chronic diseases.
4-Eating protein with a majority of your meals. If you are trying to build muscle (which we all should be as we get older), or wanting to see some definition of muscle, eating enough protein is super important. Protein is a vital macro for muscles and getting stronger, but also for our bones, helps maintain weight loss, curbs cravings and helps your body repair after injury. Whether you are vegan, vegetarian or eat animal protein, it is important to get in adequate amounts in to your diet.
5-Getting in movement daily. Whether you walk, hike, run, zumba class, cycle, swim or HIIT….getting in some sort of intentional movement in daily will strengthen your muscles, bones, help you sleep, manage stress, lose or maintain weight, prevent chronic disease…the list could go on and on. It can be 15 min or longer. Anything is better than nothing.
6-Drink 64-72oz of water a day. The amount of water needed is individual. If you lead a more sedentary life, less water is needed than a person that workouts multiple times a week. Or if you are outside in the sun and heat or at a desk for 8 hours a day. Getting enough water in to prevent dehydration, protects your tissues and joints, aids in digestion, helps with weight loss and boosts energy to name a few good reasons.
7-Practice mindful eating with your meals daily. The best way to mindfully eat is to sit down at a table, or counter, inside or outside, with friends or on your own, to eat and enjoy your food. Eat away from distractions, like your computer or at your work desk, and put away your phone. All of us are crazy busy throughout the day, running errands or working and by eating mindfully, it’s a time for us to get centered, and focused on the present moment so that we can enjoy the delicious meal that is in front of us.
When we work with our clients, we look for the most rewarding habit to start working on first. As you noticed they all piggyback off one another. For example; If you can get at least 7 hours of sleep consistently a night it will help with how you manage your stress, your body will recover better from what you choose to do to move daily, and help you to make healthier eating choices like protein and veggies in each meal. To get to a goal of having a healthy lifestyle, to lose or gain weight, or to build muscle and strength isn’t fancy or sexy. Mindfulness, work, and consistency with practicing the basics first will not only help you achieve but also make your goals last.
If you want help and accountability mastering the basic habits, we would love to chat with you! Schedule a Healthy Plate Intro with our nutrition coach today!
~ Coach Laura
I would like to share some info with you all today that I wish I would’ve listened to when I first started my fitness journey.