- Make sure it’s Real.
Keeping the food you have on your plate as real as possible goes a long way to ensuring you’re setting yourself up for progress. Real food comes in many forms and has tonnes of nutrients within: lean proteins, nuts, fresh fruit and vegetables, seeds – basically something grown from the ground or from trees or has run around in a field or swam in open water. The majority of your diet should not come processed stuff produced in a factory.
2. Always be prepared.
Putting some time aside on (for example) a Thursday evening to make a list of what you’re going to eat at the weekend and following week is a great way to organise your shopping/ grocery list for your trip to the supermarket. This way you have a clear outline of what to buy and are less tempted to pick up the less optimal produce that brands try to force upon you.
A list sets you up for success and keeps you on track for your goals. Writing down dinner ideas for each day is a proven way to succeed.
3. Be prepared – some more!
Spending an hour or so meal prepping on a Sunday afternoon is also a great tool. It’s a fantastic time saver throughout your week by having a large batch of pre-cooking vegetables or rice or even a large container of chilli to dip into when time is really tight.
4. Your environment dictates your success.
This is key. Surrounding yourself with foods to help you succeed will reduce temptation and allow you to make decisions based on what you actually want long-term, not what you feel like short-term. If you have a cupboard full of chocolate and sweets, you’re more likely to eat them. If you don’t, then that temptation is immediately not available.
It’s impossible to completely eliminate all temptations and control what’s around you 100%, but making smart choices over what you can control – like having fruit and water instead of chocolate and soft drinks in your home, will ultimately help.
5. Balance – the 80:20 rule.
Well, more the 70:10:10:10 rule but that’s far less catchy. 70% should be quality, single ingredient stuff you enjoy. 10% should be healthy stuff that you don’t enjoy so much (for example this is beetroot for me) (this is now the 80), 10% should be snacks like trek bars or sugar-free popcorn and the final 10% should be whatever you want (burgers, ice cream, pizza) (this is the final 20)! The most important thing is being aware of your calorie requirements based on your current wants and goals and factor the last 10% into it.
Until next time!