I was asked yesterday what I thought it takes to successfully stick to an improved diet. My answer, to keep it VERY SIMPLE.
As a coach I’m always researching the latest studies and techniques being used in the health and fitness industry. Of course, you’d expect me to be doing this, as I want to stay ahead in my area of specialty. Although new information is always useful, I’ve come to realise that nobody is ever going to re-invent the wheel.
There’s a reason why I don’t write about the latest trending topic like ‘carb cycling’ or ‘alternative day fasting’ any more. Because it will never beat keeping your diet as simple as possible and sticking to the fundamentals. This was just recently reinforced to me, when a HPL member, Jola, contacted me to say she had lost 2 stones in less than three months. I asked Jola what information or guidance I had given her that helped the most with losing weight.
“What helped me the most?” Here’s her reply:-
having consistency in eating small daily meals;
drinking 2 litres of water each day;
daily exercise such as cycling to work and back;
eating more protein and lots of fruit and vegetables;
sleeping 8 hours per night;
visual motivation through the HPL community – inspired by other people’s success;
staying positive and realising that it will take time to lose weight”
That’s the power of keeping your diet as simple as possible for maximum results.
There’s no mention of tracking food intake, calories counting, food restriction, excessive gym routines or gimmick supplement plans. And Jola didn’t need to starve, or follow a boring meal plan, and she definitely didn’t stop eating her favourite foods. Instead, she decided upon the key areas of her current diet and lifestyle routine that were holding her back the most, and applied some basic daily new habits to combat them.
Not only did Jola focus on the ideal starting point for her; she made small and incremental changes at first. It wasn’t a total diet and lifestyle overhaul that was required, it was simply the application of a few improved daily habits. This is essential if you really want to stick to a better diet. Because motivation is what gets you started, habit is what keeps you going.
So you too must identify, implement, and maintain the habits necessary for creating the results you want, while learning how to let go of any negative habits which are holding you back from achieving your true potential.
Whether you realize it or not – your body, your health – has been, and will continue to be, created by your habits.
If you don’t control your habits, your habits will control you. The problem is, most of us have never thought about tackling our nutrition like this before. It’s usually a single focus around boring meal plans, tedious training programmes and food restriction. Because we have never learned to master our habits, most people fail at virtually every attempt to control them, time and time again.
Why is it so difficult to implement and sustain the habits we need to be in shape, healthy, happy and successful? Well, our existing habits have become so reinforced through endless repetition that they have become very difficult to change. One of the primary reasons most people fail to create and sustain new habits is because they don’t know what outcome to expect, and they don’t have an effective strategy in place to work through hard times.
This lead to two key problems:
- They change too many habits at once
- They don’t give the new habit enough time
Both result in quickly returning to old, bad habits!
My personal experience and the real world results I’ve seen working with hundreds of coaching clients has led me to the conclusion that it can take around 30 days to change a habit. Also, the primary focus should be only on one habit at a time. Focusing on too many habit changes at once can lead to failed attempts after failed attempts. I encourage you to apply this same approach to adapting your diet and lifestyle.
So how can you become a master of your own habits?
You’ll succeed with the help of an effective, proven strategy. It should include the correct information, some guidance and a great community to provide the support you’ll need.
High Performance Living by Ru Anderson
High Performance Living is a complete lifestyle book with healthy recipes and strength training program. The book helps you build up a routine that best suitsyour body, and motivates you to be at your best.
RRP £19.99 $29.99 available from www.amazon.co.uk
Ru Anderson is a performance nutritionist, writer, speaker, competitive athlete, and owner of Exceed Nutrition. He helps motivated and driven people to be at their best, to look, feel, and perform better all day every day. Anderson is also the founder of Exceed Nutrition, an online nutrition coaching website. Anderson has also toured the UK to deliver his High Performance Living nutrition seminar.
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