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.