What no one tells you to look for in a healthy diet

Every week we review feedback from coaching clients and site readers, as well as our emails. One of the most common frustrations is figuring out what to eat, especially knowing what to look for in a healthy diet.

The reason for the struggle is that it is not clear where to fix the problem. It's not like eating one food will suddenly improve your diet.

You probably already know what's standing in your way. We hear three common obstacles:

1. Zeit (oder deren Fehlen)
2. Verwirrtheit (nicht sicher, was zu tun oder zu glauben ist)
3. Motivation

Lack of time is a struggle for everyone. However, trying to make time becomes easier when you can eliminate confusion and increase motivation.

And although they are different topics, both are closely related.

What prevents good nutrition from working

In the book Switch: How to change things when change is difficult Authors Chip and Dan Heath explain that your lack of clarity undermines both.

In their book, the Heath Brothers talked about business and answered the question: “Why don’t your employees do what you want?”

The answer is: “Because they don’t know exactly what it is or how to do it.”

This also applies to your health.

Let's say you've decided to make a big change in your life, such as: B. Losing 10, 20 or even 100 pounds. It feels exciting but also overwhelming. Finally, you think to yourself, "I need to adjust my diet, my exercise, and even my sleep. Where should I start?"

You may decide to eat better, but what exactly does that mean?

Or you say: “I will train more. ” But in the back of your mind you're wondering,"How much is 'more'? Will it be enough to make a difference? And do I really have the time for it?"

These types of questions can kill your motivation before you even start. You're not sure what to do next, so you do nothing. Or maybe you take a step or two but then feel like you're not getting results. Soon the entire plan begins to fall apart.

If you're not confident that a change will make a difference, it's difficult to truly commit to that change.

4 habits that make any diet more effective

Before you can gain confidence in your plan, it is helpful to have more clarity in your plan.

The Heath Brothers explain that if you knowExactlyWhatever changes need to be made – and you see them making a difference – you want to keep doing them.

This is essentially the same idea behind habit-based coaching. You take one step, then another, and another.

The changes needed to lose weight start with something that seems simple. Painfully simple. Maybe even boring.

Building a healthy diet doesn't start with extreme restrictions, blood tests, or the need to measure every ounce of food. It starts with habits that help you stay in control of your diet, regardless of your food preferences or lifestyle.

This includes proven techniques such as:

• Langsam essen
• Mehr kauen
• Genug Gemüse und Obst bekommen (ja, Obst. Obst ist nicht böse. Kohlenhydrate auch nicht.)
• 7-8 Stunden pro Nacht schlafen

All of these habits are a big part of an effective diet plan, but you rarely hear them discussed.

Eating slowly and chewing more ensures that the right signals are sent to your brain to indicate when you are full.

Fruits and vegetables keep you fuller for longer, are loaded with beneficial nutrients, and are proven to help you eat less of the things you love but know you need to limit (hello brownie sundaes).

And sleep is probably the most underrated nutrition secret because lack of sleep makes you hungry all the way to increase your cravings for salty and sweet foods.

All this knowledge is great, but following these simple habits can feel like a chore. So how can you get yourself to do it?

How to Stay Motivated (Even When the Scale Goes Up)

Motivation is difficult because it feels like it's just a choice, but it's actually far more complex. Motivation is actually Part psychology and part biology According to Eleanor Simpson, associate professor of clinical neurobiology at Columbia University.

For every choice you make, your brain does one complex cost-benefit analysis. The calculation takes into account your surroundings, your history and how you are feeling at that moment.

This math is more likely to work out in your favor if you're already seeing results. Think about it: If you're down a pound or two from last week, or feeling a little stronger at your next workout, it's easier to keep pushing and believe you're on the right track.

But what if you're just starting out, feeling stuck, or not seeing any changes? This is when you lose confidence and motivation and even the best plan falls apart.

Then you need to realize two things:

1. Denken Sie daran, dass Gewichtsschwankungen (Spitzen, Einbrüche und Plateaus) Teil des Prozesses sind. Wenn Sie sich innerhalb einer bestimmten Woche täglich wiegen, sehen Sie Tage, an denen Ihr Gewicht steigt. Das ist normal. Es könnte ein Ergebnis davon sein, wie Sie geschlafen haben, ob Sie mehr Salz oder Kohlenhydrate als gewöhnlich hatten, Stresslevel und verschiedene andere Gründe. Vorausgesetzt, Sie bleiben mit Ihrem Plan auf dem richtigen Weg, sollte der wöchentliche und monatliche Trend nach unten gerichtet sein, worauf es genau ankommt.
2. Stellen Sie sicher, dass Sie Ihre Ziele mit einer größeren Mission verbunden haben, um die Tage zu überstehen, in denen Sie eine Spitze sehen oder „keine Lust dazu haben“. Oder Sie müssen sich daran erinnern, was Sie tun, warum Sie es tun und dass es Zeit ist, Dinge zu erledigen und Ihre Ziele zu verwirklichen, auch wenn es sich so anfühlt, als würde es nicht passieren.

How to stick to your diet

If you're looking for a simple technique to hold yourself accountable, consider borrowing a tactic that came from Gen. Stanley McChrystal, a retired four-star general who once led the U.S. Joint Special Operations Command, which oversees units like the Navy SEALs and Army Rangers.

According to the motivational writer Eric Barker McChrystal always tells his soldiers:

1. Ich bitte Sie, Folgendes zu tun.
2. Hier ist, warum es wichtig ist.
3. Hier ist, warum ich weiß, dass du es kannst.
4. Überlegen Sie, was Sie zuvor zusammen gemacht haben.
5. Jetzt lass uns gehen und es tun.

Now think of this as a conversation between you and your body. You say:

1. Ich bitte Sie, dreimal pro Woche spazieren zu gehen.
2. Es ist wichtig, weil wir versuchen, 20 Pfund zu verlieren und beim Gehen Kalorien verbrennt.
3. Ich weiß, dass Sie das können, weil Sie jeden Morgen von Ihrem Parkplatz zum Büro gehen.
4. Sie haben diesen jeweils Stunden gewidmet TPS-Berichte bei der Arbeit, so haben Sie die Aufmerksamkeitsspanne, um dies zu tun.
5. Lass uns gehen und uns bewegen.

Try this for every change you make this year. And if it doesn't work, listen to the Rocky theme before you do it.

This may sound ridiculous, but it is effective. Barker explains that high-energy music can improve your performance when all else fails. (And it doesn'thaveBe Rocky. If you prefer hip hop, R&B or even metal, do your thing.) That's not his opinion, It's science.

Interested in an individual nutrition plan?

At Born Fitness we know that every individual is unique. There is no one-size-fits-all nutrition plan. Our team can develop a lifestyle plan to help you achieve your goals.

If you are looking for more personalization and practical support,Our online coaching program may be right for you. Each client is assigned two trainers – one for nutrition and one for fitness. Find out more here.

Topics of the next articles:

The Beginner's Guide to Fat Loss

A new approach to fat loss nutrition

Eating at night doesn't make you fat