This week I wanted to talk about CONSISTENCY. It was the #1 reason people gave as their biggest struggle when it came to nutrition. Even after 3 years of changing my diet, learning about nutrition and later becoming a certified nutrition coach I can still struggle with consistency. All it takes is a change in my “normal” routine and it becomes a challenge. SO if you feel the same, that consistency is a big struggle for you, you are definitely not alone. It takes practice, accountability and time. Because consistency can be so hard, I’ve thrown together a few tips for you below that have helped me over the years.
1. Start Slow – Change one thing at a time, then master it over the next couple of weeks. Some examples of this could be drinking 2L of water daily, having 2 cups of veggies at dinner, or eating some type of protein for breakfast. Do this one thing until you are doing it “consistently” then add something else, and so on. Slow and steady is what works.
2. Be Accountable – Find someway to be accountable for what you are eating. You can try writing down your daily food intake as an example. Or if that is too much, you can write down the one habit you are working on and see how you did each week. You can also find an accountability buddy. This is what works best for me, but you need to make sure that they will follow through for you. I have an awesome buddy right now, and we check in every night by sending one another our food and macros for the day. As a nutrition coach this is one of my major roles for my clients.
3. Eat Healthy Foods You Like – You will never stay consistent eating foods you don’t like, or feel like you have to eat to be healthy. There are plenty of options out there that are healthy and taste good. As an example, I used to eat only chicken breast, thinking it was the only “lean meat” that was good for me. Years later, and I can barely eat chicken breast anymore. So, I switched to skinless chicken thighs. Though they are higher in fat, they still have lots of protein. Remember fat is not “bad” for you, and really there are no “bad” foods. If you need help navigating what you should be eating then send me a message.
4. Flexible Dieting – Your diet should not keep you from living your life. You should not feel deprived or restricted with your food. If you do, then you will not be consistent. So be flexible. If you are eating consistently whole foods for 80% of your week and having a slice of pizza, or piece of cake the rest of the time then it is no big deal. Denying yourself will only make things worse and get you frustrated. So eat the damn cookie, but maybe not the whole box!
5. Eat during times that work for you – If you are not a breakfast person, then don’t force yourself to eat that egg at 8 am. As long as you get your food in during day, it doesn’t matter when you eat. If you want to eat 3 larger meals instead of snacking throughout the day, then that is what you should do. Eat when it fits into your lifestyle and don’t force anything.
I hope these tips will help. They have helped me in the past, and still do. The biggest one for me however has always been accountability. This is what worked when I started, and what I use when I need to get “back on track”. I will be posting this up on my blog as well, but if you have any questions you can email me at any time. I would love to hear from you.
Until next time,