How to adopt healthier nutritional habits for optimal weight loss
There is a saying that goes like this, We are what we eat. Our nutritional habits determine the quality of our lives. In our previous blog post, we talked about how you need to adopt healthier lifestyle changes in order to hit your weight loss goal. In this blog post, I will talk strictly about various healthy nutritional habits and how you can implement them in your life for optimal weight loss. Let’s dive in.
We mentioned many times before that proper personalised nutrition is essential to weight/fat loss. It is, I would argue, more important than the actual physical activity. I can see with our clients and in the World in general, that many people struggle with emotional eating. It’s a very serious problem and I believe it’s one of the top five reasons why people gain weight/fat. Our emotions are very powerful and if we don’t learn how to control them, they can give us some unpleasant results.
If you are interested more in how to eliminate your emotional eating habits, I can recommend a great book from Julie Simon, When Food Is Comfort: Nurture Yourself Mindfully, Rewire Your Brain, and End Emotional Eating.
In the next few paragraphs, I will be sharing with you my four steps for creating more healthier nutritional habits. Let’s dive in.
Four steps to creating more healthier nutritional habits for weight/fat loss
These four steps are general guiding principles. For more personalised advice, please seek out your nutritionist. Here are the four steps to create and maintain healthy nutritional habits for optimal weight/fat loss results:
- Acknowledge that you have a problem with your nutrition and that you need to change something.
This is the first step. You need to look yourself in the eye and think about your nutritional habits. If you are overweight and keen to lose weight, obviously you have a problem with your nutritional habits and you need to acknowledge it and then decide that it’s time for a change.
2. Track your weekly food intake in your journal or a food diary. Then reflect on it every Sunday.
Tracking and reflecting on our progress and our life habits is one of the best ways I know in detecting what we need to change. This is why food diaries are so helpful for you and your nutritionist. You get to analyse what you need to change. Make it your habit to sit down every Sunday and analyse your food intake for the previous week. Don’t bother with how for now. Just identify what food you need to cut out of your life and what nutritional habits don’t serve you on your journey toward your weight loss goal.
3. Replace the nutritional habit that doesn’t serve you anymore with a healthy one.
For example, if you tend to eat a piece of cake after lunch as your snack, why not replace it with a healthy fruit? Instead of removing completely the motion of that habit that our brain remembered and practiced daily, we want to just substitute it with a healthy one. Start small, start with substituting your one nutritional habit that doesn’t serve you anymore with a healthy one, at a time. Substituting your all nutritional habits in one week will just overwhelm you.
4. Create your new nutritional habits lifestyle plan and be consistent with it.
Once you have identified nutritional habits that you want to substitute for healthier ones, now it’s time to be consistent with it. Write down on a piece of paper your new nutritional habits that you want to bring into your life and tick them off as you accomplish each one week by week. Let’s face it, it will be hard in the beginning but with consistency day in and day out, it will get easier until it becomes automatic. Until it becomes your lifestyle.
Examples of healthy nutritional habits for weight/fat loss
The quality of your nutritional habits will determine how soon you will lose your weight/fat. Let me present you with some examples of healthy nutritional habits that you can adopt:
- Having your last meal at least 2-3 hours before you go to bed.
- Having your first meal earliest 30 min after you get up.
- If consuming coffee with milk, have it with a skimmed milk and no sugar.
- If consuming a snack after lunch, grab a fruit or some other healthy option.
- Avoiding fast-food at all costs.
- Avoiding sugary drinks as they tend to be high in calories, especially soda.
- Cutting back on or completely avoid cakes, pastries, cookies, ice cream, candies, and chocolate.
- Eating your food slowly and avoid rushing.
- Not skipping your main meals especially breakfast.
If you incorporate one healthy nutritional habit from the list per week, you will be on your way to a more healthier lifestyle very well prepared for the best weight/fat loss results.
Venn diagram explaining the optimal weight/fat loss path
Take a look at the Venn diagram below. Personalised exercise and nutritional program can only thrive in the intersection of healthy nutritional and activity habits. Then weight/fat loss is guaranteed.
In the end, I would like to say that habits are everything. We live 90 % of our lives acting out of our habits. If this is so, then why not adopt healthier nutritional habits that will help us create a sustainable weight/fat loss plan?
Until next writing,
To your service,
Damir Pervan, Founder and CEO