LET'S BREAK BAD!
Happy New Year Everyone!
I hope you enjoyed your holidays like I did. Well, if you are like me, I think I took things a bit too far and packed on a couple of pounds (which I promise will fall off like a slow cooked chicken falling off the bone. LOL).It’s a New year and I believe everyone has their resolutions penned down and hopefully (fingers-crossed), motivated to get into it and achieve them.
News Flash: statistics show that 90% of people don’t go through with their New Year resolutions nor do they revisit the list to review their achievements, rather they wing it as life throws unexpected realities at them. Nope, I will not bore you with a laundry list of what you need to do or how to get into the best shape of your life, rather I will share with you the most essential thing you need to do to crush your goals this year.
In my ebook “The Art of Breaking Bad”, I talk about the most essential thing that human beings need to tackle to ensure they live a much healthier life; HABITS. Yes, you read right! Habit Formation; easy to acquire (in some cases), if repeated continuously and difficult to break. As a Nutrition and Weight Management consultant, helping people identify and deal with their habitual behaviours to food and lifestyle is seemingly an interesting and dare I say the most difficult aspect of my job.
Wikipedia defines habit as a routine of behaviour that is repeated regularly and tends to occur subconsciously. Habits or habitual behaviour often go unnoticed by the individual exhibiting it. Habits are formed in different ways and for different reasons but the best way to approach dealing with your eating habits is to identify what factors that affect or influence them. Are they Cultural, Religious, Environmental, Sociological or Economical?
How do we identify and break these habits?
One of the effective ways which I preach to ALL my clients is to keep a food journal, tasking but very efficient. By journaling, you identify your eating habits and lifestyle, this makes for an easy consultation with a Nutritionist or Dietitian and you are accountable for the food you put into your body, and are more aware of where those extra calories are coming from .
Here is a list of what you can add to your journal or diary:
Sleep: Am i getting enough? How many How often do I wake up at night?
Bowel movement: Often paid little attention. with this you identify how slow or fast your metabolism is.
Fruits and Vegetable: Do I consume enough? Are they organic? Like i say to my clients, better to eat pesticide laden vegetables and fruits than none at all.
Food: Was I really Hungry? How did i feel after eating? What mood was I in when I ate? How slow did i eat?
Here is an Action Plan for you:
Think about your food while you are eating it
Read labels to get to grips with portion size
Be aware of the calories you are eating
Avoid hidden calories
Use a smaller plate (91/2-101/2 inch-24-25cm plate)
Load your plate with vegetables
Don’t have unhealthy food around you
Be realistic and aware of stress eating and emotional eating
With each individual, the habits and patterns are different. I would say “It is NEVER a one size fits all” behaviour. Make this year different, find what works for you and break bad!
I will be documenting my progress and life changes on my Instagram page so, you know what to do. LOL.
Until next time, I remain your favourite Nutrition and Weight Management Consultant.