Rather than come at you with a ton of restrictions I think we will start with small steps. We need to crawl before we walk. With that being said, let’s start by establishing some healthy nutritional guidelines:

Food Choices-

  • avoid processed foods
  • meet basic macronutrient needs (protein)
  • avoid sugary drinks
  • avoid/limit alcohol

Eating Behaviors-

  • recognize physical hunger and fullness cues
  • avoid irregular eating habits (missing meals/eating too little/eating too much)
  • recognize impulsive/ emotional eating

Exercise and Activity-

  • avoid excuses
  • exercise about 6 hrs weekly (avoid over/undertraining)

Food and Cooking Skills-

  • avoid not having basic food prep skills/ confidence
  • read labels when shopping/ gain awareness
  • don’t make impulsive choices – keep food prepped

Life Skills/Mindset/ Psychology-

  • avoid all or nothing thinking
  • avoid a fixed mindset (I’m broken, I don’t have what it takes, I’m a failure)
  • limit stress overload and being rushed
  • avoid an environment that requires too much active “willpower” and mental strength to stay on track
  • avoid unsupportive people and social situations

Pro Tips-

  • avoid boredom; try  one new recipe every week (I love pinterest for ideas)
  • keep a recipe box

Food Prep Tips-

  • Use a slow/pressure cooker
  • Chop and store vegetables in bulk
  • Steam vegetables
  • Make super shakes
  • Think: big salads
  • Overnight oats
  • Energy balls

Remember to take it one step at a time. We need to crawl before we walk.