Nutrition: Master The Basics
I've been doing nutritional coaching and counseling for nearly 13 years. During that time, I have found an interesting consistency...so often we try to tackle more complex and challenging nutritional goals while struggling to be consistent with the basics.
My take on nutritional changes and progress is based on what makes sense in almost all other areas of our lives-success is often achieved over time, and with a plan and a process. Along these lines, I try to have clients progress through nutritional goals and stages, starting first with mastering some important basics.
One might be suprised to find out two things-how easy it is to become dehydrated and how much water is actually needed daily.
I know, talking about water....boring. Basic, right? Here's the thing, water has an incredible amount of important functions in our body. Metabolism, structure, body temperature regulation, joint cushioning, along with being a key part in processes that help our body regulate and detoxify.
The other surprise? When chronically dehydrated it is actually fairly easy to be caring extra pounds of water weight. How to find out how much water to drink daily? Convert your weight to kilograms (your body weight divided by 2.2) and drink half of that amount in ounces daily.
Tip: find a way to quantify how much water you drink daily-phone app, water jug, rubber bands on water bottle, etc.
Did you know that 60-70% of calories burned daily come from our metabolism? Skipping meals, eating infrequently or not at all-not only do these choices slow down our metabolism, they also rob us of a chance to burn consistent daily calories.
My goal with clients? Begin with a focus on frequency and establish a solid eating pattern and schedule. The best food choices in the world are not that effective if we are skipping meals or only eating one time per day.
Goal: eat 4-6 small snacks and meals each day, every day.
Planning and Preparation
If good food options are consistently present, I believe we will consistently make good choices. I believe the challenges occur when a plan isn't present, when the meal or snack was not thought out, and when we are left hungry and stuck with making a food decision.
Our goal in this category? Plan out what we will have for breakfast, snacks, lunches, and dinners. Meaning, as part of being ready for the next day have your meals and snacks decided and prepared.
Tip: grocery shop specifically for your meal and snack items, buy only what you need rather than replenishing cupboards or the refrigerator. Prepare next days food the night before.
Here's my thought...don't obsess about being perfect, have a plan for being consistent. Consistently master the basics-drink the needed amount of water daily, focus on frequency, and have a plan for what you will eat and when each day.