Nutrition can be complicated. There is a lot of misleading information around nutrition. As humans we tend to want to make things complicated. Solutions do not always have to be complex. Simplicity with consistency will always drive results and be a solution. Listed below are five basic steps to help you get started and moving in the right direction with your nutrition.
Step 1: Eat Slowly and Mindfully
Eating slowly, with the proper amount of chewing (30 seconds) allows your body to regulate food temperature and consistency, which allows for better digestion and nutrient absorption.
Action: Set a 20 minute timer during your meal.
Step 2: Stop at 75% Fullness
Eating slower allows the mind to better regulate hunger levels. Stopping at 75% fullness will decrease the urge to over eat. Over eating can lead to an abundance of calories that may hinder weight loss or other goals. It is recommended to wait 15 minutes before getting seconds or finishing the meal.
Action: Wait 15 minutes before getting seconds.
Step 3: Fill 1/2 Of Your Plate With Veggies
Filling 1/2 of your plate with veggies will allow you to consume more nutrient dense food and less caloric dense foods. Nutrient dense foods will allow you to eat more volume, helping curb hunger and supplying the body with micronutrients. Calorically dense foods tend to be less in volume, lower in nutrients, and high in calories. This can lead to over consuming and driving up unnecessary calories with little to no micronutrients.
Action: Make a plan for vegetables that you will eat the week ahead.
Step 4: Drink 1/2 Your Bodyweight In Ounces Of Water.
Our bodies are made up of 60% water. Water is the essence of life. Drinking 1/2 your bodyweight in ounces of water will help sustain proper hydration. Proper hydration can increase energy levels and focus, reduce muscular fatigue and aches, promote muscle recovery and sleep, and aid in optimal organ and cellular function.
Action: Take that # and break it down into smaller amounts throughout the day.
Step 5: Build A Resilient Mindset
A resilient mindset is the key to driving success in anything. It is the ability to learn from and overcome adversity. A resilient mindset will allow you to overcome obstacles and build resilience, in return becoming stronger with each obstacle. With this mindset, failure will not be an option.
Action: Focus on getting a little bit better each day-1% better every day!
