"Here's what to eat …"
Tell someone you want to lose weight or improve your diet and this is almost always the first tip you get.
But this is not, in fact, what the average person says they need most help me. Not even intellectually.
We know that every year, we ask thousands of new Precision Nutrition customers for their biggest nutritional challenges.
"I don't know what to eat" doesn't even break the top 10.
And every year, people tend to have the same food frustrations, no matter what new "diet revolution" or "failed meal plan" comes along.
You can write this as human nature. But I would suggest another option:
Many diet coaches and nutrition programs do not focus enough on solving the problem real nutrition problems that prevent people from making progress.
Nor do they help people create the basic skills they need to keep up with any changes they make.
That's why we share these secrets with our own customers.
We analyzed their answers and put them together in a snapshot of what really causes problems for people. The data here are the very descriptions of people about real eating disorders and stressors.
Most importantly, we have included real life strategies that have been developed, tested and improved while working with more than 100,000 clients – that you (or your clients) can use to overcome and overcome the barriers of healthy eating forever.
The nutritional problems that drive people crazy
As you can see, "I don't know what to eat" is near the bottom of the list. However, this is the challenge of feeding more people – including coaches – obsession.
Of course, what you eat for a variety of reasons: appetite control, proper nutrition, optimal performance and so on. But knowing what to eat is not the # 1 thing that holds you (or your customers) back.
Most people somehow-sorta know what must to eat.
You never said "I really shouldn't eat this" just before downloading a large bowl of spinach. Most likely, you are saying these words as you first dive into a bowl of salted caramel ice cream.
If you are looking for a long-term solution to these top problems, more knowledge of nutrition is probably not the answer. Not even a meal plan. Or a new set of macros.
No, if you are struggling with your food, your eating habits and your exercise habits, you may need help with your own behaviors, in particular consistency with key fundamentals. (We call these practices "Level 1" and will introduce you to this article.)
According to our inbound clients, their most pressing nutrition problems are as follows:
How will they stop eating too much and at the same time find convenient, practical and satisfying ways to enjoy the foods that best nourish their body?
Easy problems to solve? No.
Are they solvable? Absolutely.
With that in mind, here are the 8 biggest dietary challenges *, along with proven strategies that you can use to make better choices and get better results.
Don't try to tackle all of these challenges at once. This rarely works.
Instead, just select one. Focus on it for two or three weeks.
When you feel ready to take on more, choose another area that needs some TLC and pay your full attention.
You can make incredible, lasting progress in this way. We know, because we've seen it happen to thousands of real customers.
Now it is your turn.
* We have combined closely linked categories.
Diet Challenge # 1: "I Can't Stop Stress / Emotional Eating."
More than 60 percent of our new customers make up emotional / stress eating as a major dietary challenge. In addition, more than 50% say they also "get intense cravings" and "snack when they're not hungry".
If you are related, it can be a relief to know that you are not alone. Of course, this is a little comforting when your spoon scraps the bottom of a fresh open jar of biscuit butter.
But what if you realized that this behavior is happening …
- Every time your mom calls?
- On Sunday nights, when you are afraid of the start of a new week?
- Whenever you see, smell or hear something that reminds you of your ex?
In our approach to guidance, we call this "observation and naming" and offer us great opportunities to regain control.
Emotional consumption and strong desires are usually part of a behavior that is triggered by a particular experience – a thought, feeling and / or situation.
If you can detect the trigger, you can pause the behavior pattern and make different choices.
We use what we call a "break the chain" worksheet that helps clients identify the emotional and stress they are eating. Next, we implement a step-by-step strategy for building alternative actions.
For complete instructions, read this article: Conquer your cravings and break the awesome cycle that makes you eat.
Diet Challenge # 2: "I don't plan meals."
Research says … 53 percent of men and women check this box.
But good news: Serious improvement in this area may not be as time-consuming and complicated as it sounds.
Consider meal planning in a sequel.
On the far left: Think of zero thinking about what you can eat later today or tomorrow or the rest of the week. Most decisions are made when you are already hungry while looking at the contents of your refrigerator or looking at a car menu.
Exactly Right: You lie down on a Sunday breakfast and take the afternoon to prepare seven days of breakfast, lunch and dinner, filling it in containers and leaving nothing to chance.
But in the meantime? There is a real chance for progress and it does not require a complicated meal plan. You just have to do a little better than you are now.
A great place to get started:
Plan to eat one to two servings (think: an amount the size of your fist) of each meal.
Don't worry about the variety for now: If you like steamed broccoli or raw carrots or sliced cucumbers, you could have them at any meal if you like. Just practical buying what you need and eating breakfast, lunch and dinner.
And if you find yourself in a restaurant, stick to the design. This could mean getting a salad side with a row of broccoli instead of fried potatoes. (For bonus planning, try checking the restaurant menu online before you go.)
You will be amazed at how this simple approach can transform the quality of your meals, but it does not require a ton of effort.
For more ways to relax yourself on a healthy diet, check out: Why meal plans usually suck.
Diet Challenge # 3: "I Eat Too Fast".
While this is not at the top of the overall challenge list, it was the # 1 issue for men – with almost 60 percent of children raising their hand.
And it turns out that these people are on the ground. Almost everyone benefits from eating slower.
In fact, with the coaching method, slow eating is one of the first practices we ask customers to do. The reason is simple: It is incredibly effective.
The act of consciously slowing down – even taking a breath or two between tweaks at first – can help you eat less without feeling deprived.
And we have found that it works for everyone from the most advanced diets to those who have fought a healthy diet for a lifetime.
To see how you can use this practice to transform your body – starting your next meal – see the challenge of eating 30 days slow.
Nutrition Challenge # 4: "I have a serious sweet tooth."
You may like cookies. Ή M & Ms. Or anything wrapped in sugar.
That's perfectly normal, according to nearly 50% of our new customers.
However, it is not just the sweetness that appeals to your taste buds, belly and brain. It's a devilish combination of sugar, fat and salt that makes certain foods almost irresistible. There's even a special name for them: too.
In fact, food manufacturers use this flavor recipe to create products that you can't stop eating. (After all, it's great for sales.)
The biggest challenge with these foods is their availability: They are everywhere, including your kitchen.
So remember Berardi's first law (named for its author, co-founder of Nutrition Accuracy Dr. John Berardi):
If a food is at home or in your possession, either you, someone you love or someone you marginally tolerate will eventually eat it.
This also leads to the conclusion of Berardi's First Law:
If a healthy meal is at home or in your possession, either you, someone you love or someone you marginally tolerate will eventually eat it.
We're not saying you have to make sweets out of bounds. Instead, customize your environment to create yourself for success.
What if, next time you went to the grocery store, you bought fruit for dessert instead of the Oreos package?
Try it and see what happens.
To learn more about how to handle food overconsumption, read Tasty Factory: Why You Can't Stop Food Overconsumption.
Diet Challenge # 5: "I Eat a Lot."
With so many temptations on restaurant menus, it is only natural to feel a little tired of what to order. Once this mental thought begins, it is very easy to say, "Well done with that, give me carbonara and pass the sticks of bread."
Along with designing your meals or your food choices (as in Challenge # 2), you can also plan how to appear.
- Is it a special occasion where you want to enjoy freedom? Is the food so unique and amazing in this restaurant that it really is worth it? (If so, slow down and really enjoy the experience.)
- Or would you prefer your choice to align with your healthy eating practice? (If so, consider preparing in advance by going through the menu or even setting up a phone or calendar reminder to help you stay on track.)
There is no right or wrong answer, but making a decision in front of you can help you stay focused and avoid being distracted by a mountain of pasta.
Every time you follow your plan, notice how you feel after you finish your meal.
Ask yourself, "Am I just as happy to be different?"
If so, this is a positive step to encourage the same behavior next time. (With more practice, smart choices are getting easier and easier.)
If not, try following these steps:
- Order a plate rich in plants. (Kill half your plate to be vegetables.)
- Choose a lean protein. (Read: Chicken Breast or Fish.)
- Avoid breads and fried foods. (This eliminates many bad choices.)
- Ask for bandages on the side. (And use responsibly.)
- Eat slowly. (See Challenge # 3 above.)
- Stop when you are 80% full. (See Challenge # 6 below.)
These aren't hard and fast rules, but a handy guide to when to eat out – whether you're in a great dining room or a fast food chain.
Is this the top challenge? Make sure you read 25 ways to eat well on the go for extra knowledge and strategies.
Diet Challenge # 6: "I Eat Larger Portions than I Need".
In the weight loss industry, it's popular to say to people, "It's not your fault."
And in this case, it's probably true. Among your parents directing you to "clean your plate", the abundance of over-eating (see Challenge # 4) and the great meals served by restaurant chains eating more than you need can feel absolutely natural.
That means eating a proper sized meal can feel … completely unnatural. At least until you get used to it. And that requires practice.
A simple way to get started:
Eat slowly (Challenge # 3 … again), and stop when you're 80 percent full. Do this no matter how much is left on your plate or how uncomfortable it makes you feel.
This won't be easy at first, and you may be wondering, "Am I 80 percent full or 70 percent?" or "Did I just get totally dirty and go over?"
Don't worry about this. The point is to become a more careful eater and pay more attention to your body's satiety signals. This takes time and, like any skill, will improve with practice.
We're going to move here, not perfection.
Of course, it helps to get started with a reasonable portion size. But you don't have to enter your meals on a computer long ago. You can use your hands to figure out how to eat with our simple but effective calorie control guide.
Diet Challenge # 7: "I Don't Have Time to Prepare Meals."
Do you see a theme that appears? Of course, this has to do with "I don't plan meals" and "I eat too much". But it is also slightly different because it specifically explains the reason: a lack of basic resources.
Now let's be honest: There may be a lack of desire here, at least in relation to your activities I am doing i have time for. And that's okay.
After all, many people are on the move all day, living, moving and / or caring for others. It's worth a little time to relax and if that means you've taken the takeout so you can dip on your couch 30 minutes earlier, we do.
But let's go back to the concept of our constant:
- If you now have zero meals, you could find time to do it a Meal every week?
- Or if you do three, could you find time to do four?
If you can do just that an extra meal, you will take a positive action to change your behavior and improve your health.
This is how true, lasting transformation happens: one small step at a time, not by trying to change everything at night.
So figure out what energy you are now capable of – even if it doesn't seem like much – and try it. Then practice next week, too. As it gets easier, ask yourself, "Can I add another homemade food?"
Remember: Progress, not perfection.
And for more ways to deal with a hectic lifestyle, check out 7 ways to make time for exercise and nutrition.
Diet Challenge # 8: "I drink too much."
If you shy your head now, we feel it. And the same is true for 30% of our new customers who say they consume too much alcohol.
The question is: What does "too much" mean? It may be different for everyone.
You might be drinking two or three glasses of wine at night and wondering if you rely too much on alcohol to avoid it. Or you might not breathe during the week, but drink too much at the weekend.
Even if you do not have what you consider to be a "serious" problem, drinking habits could affect your ability to lead a healthier lifestyle by interfering with your sleep, affecting your judgment. 😉 And stimulate your appetite.
Ρωτήστε τον εαυτό σας: Ποια είναι η ενέργεια που θα μπορούσατε να κάνετε για να αισθανθείτε λίγο καλύτερα για την πρόσληψη αλκοόλ;
- Θα μπορούσατε να έχετε δύο ποτήρια απόψε αντί για τρία;
- Μπορείτε να πιείτε πιο αργά, έτσι ώστε ένα ποτήρι να διαρκεί περισσότερο;
- Θα μπορούσατε να έχετε ένα ποτήρι νερό ανάμεσα σε κοκτέιλ;
Εάν η κατανάλωση οινοπνεύματος δεν καταστρέφει την εργασία ή την οικογενειακή σας ζωή, δεν πρέπει απαραιτήτως να χτυπάτε τα φρένα.
Χαλαρώστε τον εαυτό σας σε αυτό και παρατηρήστε πώς αισθάνεστε. Η καλύτερη ενημέρωση μπορεί να οδηγήσει σε καλύτερες επιλογές.
Για περισσότερη βοήθεια και οδηγίες συμβουλών, ελέγξτε έξω: Θα ήμουν πιο υγιής εάν σταμάτησα να πίνω;
Αν είστε προπονητής ή θέλετε να είστε …
Η εκμάθηση τρόπων προπόνησης πελατών, ασθενών, φίλων ή μελών της οικογένειας μέσω της υγιεινής διατροφής και των αλλαγών του τρόπου ζωής – με τρόπο που βοηθά το κάθε άτομο να ξεπεράσει τις μοναδικές προκλήσεις διατροφής του – είναι και η τέχνη και η επιστήμη.
Εάν θέλετε να μάθετε περισσότερα σχετικά με τα δύο, εξετάστε την Πιστοποίηση Ακρίβειας Διατροφής Ακριβείας 1. Η επόμενη ομάδα ξεκινά σύντομα.
Περί τίνος πρόκειται?
Η Πιστοποίηση Επιπέδου 1 της Ακρίβειας είναι το πιο σεβαστό εκπαιδευτικό πρόγραμμα διατροφής στον κόσμο. Σας δίνει τις γνώσεις, τα συστήματα και τα εργαλεία που χρειάζεστε Πραγματικά καταλάβετε πώς τα τρόφιμα επηρεάζουν την υγεία και την ικανότητα του ατόμου. Επιπλέον, η ικανότητα να μετατρέψει αυτή τη γνώση σε μια ακμάζουσα πρακτική προγύμνασης.
Αναπτύχθηκε πάνω από 15 χρόνια και αποδείχθηκε με περισσότερους από 100.000 πελάτες και ασθενείς, το πρόγραμμα σπουδών του επιπέδου 1 βρίσκεται μόνο ως αρχή στην επιστήμη της διατροφής και το τέχνη προγύμνασης.
Είτε είστε ήδη στα μέσα της καριέρας, είτε απλά ξεκινάτε, η πιστοποίηση επιπέδου 1 είναι το εφαλτήριο για σας βαθύτερη κατανόηση της διατροφής, ο την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα.
[Φυσικάανείσαι[Ofcourseifyou’re[Φυσικάανείσαι[Ofcourseifyou’reήδη φοιτητής ή πτυχιούχος της πιστοποίησης επιπέδου 1, ελέγξτε την κύρια πλοήγηση πιστοποίησης επιπέδου 2. Πρόκειται για μια αποκλειστική, μακροχρόνια καθοδήγηση που σχεδιάστηκε για επαγγελματίες ελίτ που επιθυμούν να κατακτήσουν την τέχνη της προπόνησης και να είναι μέρος του κορυφαίου 1% των προπονητών υγείας και γυμναστικής στον κόσμο.]
Ενδιαφερόμενος? Προσθέστε το όνομά σας στη λίστα προπλάσματος. Θα εξοικονομήσετε έως 44% και θα εξασφαλίσετε το σημείο σας 24 ώρες πριν από όλους τους άλλους.
Ανοίγουμε θέσεις στην ολοκαίνουργια Πιστοποίηση Επιπέδου 1 της Precision Nutrition την Τετάρτη 2 Οκτωβρίου.
Αν θέλετε να μάθετε περισσότερα, δημιουργήσαμε την ακόλουθη λίστα, η οποία σας δίνει δύο πλεονεκτήματα.
- Κλείστε τη μοναδική έκτασή σας και σώστε έως και 44%. Μας αρέσει να ανταμείβουμε ανθρώπους που είναι πρόθυμοι να ενισχύσουν τα διαπιστευτήρια τους και είναι έτοιμοι να δεσμευτούν για να πάρουν την εκπαίδευση που χρειάζονται. Έτσι, προσφέρουμε έκπτωση έως και 44% από τη γενική τιμή όταν εγγραφείτε στην προωθητική λίστα. Θυμηθείτε: Μετά τον Οκτώβριο, δεν θα δείτε ξανά αυτή την τιμή.
- Εγγραφείτε 24 ώρες πριν από το ευρύ κοινό και αυξήστε τις πιθανότητές σας να πάρετε μια θέση. Ανοίγουμε μόνο το πρόγραμμα πιστοποίησης δύο φορές το χρόνο. Λόγω της μεγάλης ζήτησης, τα σημεία στο πρόγραμμα είναι περιορισμένα και έχουν ιστορικά εξαντληθεί σε ώρες. Όμως, όταν εγγραφείτε στον κατάλογο προπώλησης, θα σας δώσουμε την ευκαιρία να εγγραφείτε 24 ώρες πριν από οποιονδήποτε άλλο.
Εάν είστε έτοιμοι για ένα βαθύτερη κατανόηση της διατροφής, ο την εξουσία να προπονηθεί, και το την ικανότητα να μετατρέπετε αυτά που γνωρίζετε στα αποτελέσματα… αυτή είναι η ευκαιρία σας να δείτε τι μπορεί να κάνει το κορυφαίο σύστημα προπονητικής διατροφής στον κόσμο για εσάς.