Growing Healthy Eating Habits
BUILDING HEALTHY HABITS
One of my heroes, Mark Bell, says weight loss (or any other behavior-based goal) should be like stealing sand from a beach. No one will notice at first, but after a year or two it’ll be obvious that big changes have taken place. Beautiful!
In all my years as a coach, I’ve never met anyone who’s successfully changed their habits based on a New Years’ resolution. I’ve never met anyone who’s ever “gone on a diet” and been able to stick with it. These things just don’t work. What DOES work is a slow, daily practice and a little bit of accountability.
So by sharing the nutritional guidelines, I in no means expect that you’ll take this list and implement it tomorrow. Good habits take time, encouragement, and support. Instead I hope that this list inspires you and makes you think about your food choices. Mindfulness is often the key to developing habits that last. Be easy on yourself and if you are able to incorporate any of these tips into you will be on your way to a better you.
Adam’s Heathy Eating Tips
Aim for 8 large glasses of water per day, add electrolytes if you sweat
Aim for your bodyweight in grams of protein each day
Avoid added sugars by and large–it only takes 10g of added sugar per day to develop “metabolic syndrome” that disrupts the gut-brain axis and contributes to metabolic stress and countless other physiological issues (Sugar is not the devil but it should be minimized and avoided) Read your labels, companies are very sneaky
Shop for groceries with me or with a trusted friend or family member if you can
Meal prep weekly for the work week with a trusted friend for family member
Prioritize “protein forward” meals and snacks: protein is a requirement for the lead position in your meal composition
Minimize processed foods down to 10-15% of your total consumption
Prioritize carbohydrates on high-activity days
Deemphasize carbohydrates on low-activity days
Choose carbohydrates that burn more slowly: fruit, veggies, potatoes, rices, beans ETC
Prioritize healthy fats: eggs, avocadoes, olive oil, avocado oil, animal fat ETC
Most successful folks use Intermittent Fasting as a tool to some degree, many successful folks use a noon to 8pm eating window model to assist with healthful sleep and digestion
Ensure you’re walking a minimum of 1 hour a day for metabolic health and digestion (sunrise and sunset 20 min walks, 20 min lunch break walks work best for most folks)
Cheat meals have a place (I mentioned 10-15% of your diet can include a little processed food so feel free and enjoy yourself in occasion)
