How to Actually Make a Nutrition Change
Welcome back to the Total Performance Newsletter! If you are a new subscriber and did not receive previous editions, check out the "Newsletter" tab on my website (www.totalperformance-pt.com) and they are all posted there. This month, we will continue to take a look at some specific movement and injury-related issues that commonly arise and how to deal with them.
Before we dive into today's topic, I wanted to give a quick social media plug. Follow us on Instagram (@total_performance_pt) and Facebook (@Total Peformance Physical Therapy). I have been more active in those places and will be making regular posts on ways to further help you move better, feel better, and perform better!
Getting back to today's newsletter, we will go through the step by step process of how to make nutritional changes in your everyday life. In last month's newsletter, we talked about some foundational principles that anyone can use to improve their nutritional habits. This month, we are going to go through the exact process I use to help people make these changes and have them become a regular part of their daily life.
Step 1: Write down everything you eat
The most important part of making sustainable nutritional changes is making sure that it actually fits your lifestyle. The best meal plan in the world is useless if you aren't able to follow through on it. So, the best way to start is to take 5-7 days and write down everything that you eat and drink. It does not have to be precise and you do not have to weigh and measure anything, but make sure you are honest. This is not something you have to do forever, but the goal is to get a realistic picture of what a normal week of eating/drinking looks like for you. This way, we can begin to make changes that actually make sense for you and that you can follow through on.
Step 2: Review and make a list of all changes that need to be made
Once you've got that week of food/drink written down, now it's time to look it over. This can be hard to do objectively on your own, so a qualified coach can be a big help here. As you are looking over your food log, write down any changes you think you need to make. You will not be doing all of these at once, but it is important to make a list of all the potential areas of improvement. Some examples may include, "drink more water," "eat breakfast more consistently", or "trade out chips for carrots as a snack."
Step 3: Pick one thing at a time to change
Even if you think you can work on multiple things at once, stick with one change at a time. This is the most sustainable way to actually engrain a habit so solidly into your lifestyle that you do not even have to think about anymore. Start with the easiest, most simple change you can make. Stick with this for at least 2 weeks before you consider making the next change. If you are looking for true, sustainable, life-long habit changes, then slow and steady is the name of the game.
Step 4: Go back to your list and repeat Step 3
Continue to implement just one change at a time, making sure it is a rock-solid habit before moving on to the next. Continue with this process until you feel you've made all the changes you need and you're moving in the right direction towards your goals. If you ever feel like progress has stalled, log your food again for another 5-7 days and re-evaluate if other changes need to be made.
If you're interested, click here for a sample food log, a list of changes that need to be made, and then the order in which I would suggest making those changes based on this log. It is important to note that this just an example, and the specifics will vary for each person.
I hope you found this useful and that it simplified a process that is often too complicated. If you need help or some specific guidance, do not hesitate to reach out!
Stay tuned for next month’s newsletter, where will we continue to look into some common issues that arise and practical solutions to deal with them! Also, if you have any topics that you want to see covered in a future newsletter, please let me know!
