You’re not the only one. Staying on track to what your health goals can be one of the most difficult things to succeed in life.
It may seem confusing to know exactly what to eat and how to move with all the different ideas over the years but intuitively you may know that regular physical activity and eating real food is healthy.
Why do we fail even though we may have all the answers? (Yes, I have been guilty of all 5…)
1. Paralysis analysis. We keep reading all the facts, science and research and never act. The internet is an endless free resource of as much information as you can possible speed read. Baby steps are what I always recommend and realize it will never be perfect. You must realize no more science or education is needed to act. Take action!
2. Blaming your lack of willpower. Usually breakfast is easy as you wake up with all the strength in the world to stay on track. As the day progress, after a long white-knuckle commute, micromanaging boss, bills looming, having to get kids everywhere it becomes easy to give in to your cravings. Use coping mechanism for mental/emotional stress such as HIIT exercise, Yoga, breathing techniques, meditation, walking, practicing gratitude, revisiting daily affirmations and focusing on your ‘why’.
3. Triggers. Having the food you crave available and poor nutritional choices can actually make you eat more poor quality food as your body is missing important nutrients and will force you to eat more. Unfortunately by picking a poor choice again and again the cycle continues. You can blame your hormones for this vicious cycle and NOT your willpower.
4. Mindless eating. Eating in front of the computer, TV or when distracted is considered mindless eating. We will eat much more and will not respond to cues of fullness or satiety.
5. Poor patterns. Drinking alcohol after work or a sporting event usually leads to the worst nutritional choices. Often we justify a poor nutritional choice as a reward for achieving physical activity.
A few helpful tips from cultures who have much less heart disease and cancer (see upcoming seminar):
- never eat by themselves (limits fast food and buying food from a window)
- duration of meal is 2-3 hours and no second or third helping (i.e. chew and take the time to taste the food)
- small plate size
- push the plate away when 80% full
- forget the calorie counting and focus on real foods
- walk daily
- eat when hungry, don’t when full