We have all been there..."right from Monday I am ON IT! Im going to prep all my food, train hard and get to bed early". However by Thursday we are off plan and end up watching Netflix with popcorn until 2am.
With nutrition we often see clients who have dabbled in different diets or followed a certain plan. However it inevitably ends up with them going back to their "previous way of eating".
We believe that there is not a knowledge problem but a behavioural problem. We all know what we SHOULD be eating, but its so difficult to be consistent.
Have you ever missed out on accomplishing a goal or target because you were overwhelmed? Was there just too much to think about or you had to do too much at once?
If so, this short article is going to give you some powerful take home points to make your nutrition goals achievable AND sustainable.
Building habits - the easy way
The principle we want to share today is focusing on less helps you achieve more. Leo Babauta, author of the bestselling book The Power of Less, has some great strategies on this. In The Power of Less, Leo outlines his method of success, one that we use at pH Nutrition.
“The only way you’ll form long-lasting habits is by applying the Power of Less: focus on one habit at a time, one month at a time, so that you’ll be able to focus all your energy on creating that one habit"
We want you to have a sustainable nutrition plan
Research has shown that when people try to change a single behaviour at a time, the likelihood that they’ll retain that habit for a year or more is better than 80 percent. When they try to tackle two behaviours at once, their chances of success are less than 35 percent. When they try for three behaviours or more, their success rate plummets to less than 5 percent.
What we need to do
The key is to identify small changes that are going to make a big effect. Finding your primary area of focus and nailing it. If you are on a plan then your coach will have helped identify this, but if not things like -
- Eating vegetables at all main meals
- Preparing a smoothie for your snack each day
- Drinking 2 litres of water per day
- Identifying 2 hours per week to cook some meals
Once you have identified your goal we need to action, measure it and publicise it. Setting up triggers that help you to stay on point are crucial. A few simple tips...
- Set alarms on your phone at regular intervals
- Sticky notes on your computer
- Tell people that you see often about your habit and goal. Support and accountability are essential
- Download an app called PRODUCTIVE - HABIT TRACKER
The above examples are highly recommended and your chances of success will diminish if you do not employ some of these strategies.
With all of our clients we want them to achieve their potential. Building good habits is a crucial element in this process.