FOOLPROOF | Chantell Waterson Coaching

MY 5 SECRETS TO STICKING TO A DIET

by chantellwaterson | Oct 5, 2020 | FOOLPROOF, HEALTHY EATING, WELLBEING

Does the idea of dieting get to you? Does it feel like it’s too much effort? Do you feel tired just thinking about it? Are you overthinking it?

Most common concerns when it comes to sticking to an eating plan are a lack of time, failing to prepare and most often family and social life concerns. “I don’t want to cook two meals”, “I want to eat with my family”, “I’m going out to dinner, what should I eat?”. The good news is that it doesn’t have to be or feel like a tedious chore! I thought I’d share my secrets to make you see how easy it can be.

Here are my 5 secrets to sticking to a ‘diet’

1. First of all you shouldn’t see it as a ‘DIET’

It’s more a NUTRITION PLAN that becomes a habit or lifestyle. If you can’t comfortably ‘stick’ to it and make it a way of life and you find it ‘hard’, then it’s not for you!

2. Getting to know your body and what foods work for you and what foods don’t, is a process.

By not getting enough of the right balance of healthy, nutritious food and calories (carbs, protein and fats) your body needs, you will end up with cravings and you will fail again and again.

3. Not eating enough will leave you feeling tired and deprived and limit your progress that you want

Same with eating too much. If you eat more than you burn then that can limit your weight/fat loss and eating the wrong food will leave you feeling exhausted and demotivated. I have found that many of my clients don’t eat enough. Their protein consumption is too low 90% of the time, they are scared of carbs and scared of fat because fat is bad and carbs make you fat right??? WRONG!!!!! Both fats (the RIGHT fat in the right AMOUNT) is needed for optimal health. Same with carbs. It’s all about getting the balance that works for you right.

4. Another concern with ‘diet’ is how to make it work with social activities and weekends.

My theory – If you can keep it clean 5 days a week, then you can be more relaxed over a weekend. And with that I’m not saying you go crazy and overindulge on junk!!!! Just keep it clean and make healthy choices and make your food at home! I tend to plan my “cheat meals” around social gatherings or events, that way I know I won’t feel guilty and my progress will still be there.

5. A big concern for most women is that they don’t want to make completely different food for their families.

Here’s the good news: YOU DON’T!! Healthy eating can be tasty and will benefit the whole family. Eating healthy doesn’t mean boring, tasteless meals. It’s time to get creative! Buy a recipe book if you need to! Your family won’t even notice the healthier versions and they will benefit in the long run.

Any one of these secrets could be the one that moves the needle for you and helps you hit this goal right away. And one of these secrets probably speaks to you more than the other ones!

What was your favorite secret? Comment below

THE FOOLPROOF DIET

by chantellwaterson | Aug 9, 2020 | FOOLPROOF, HEALTHY EATING, HEALTHY LIVING, WELLNESS

So many people fall into the “diet” trap. If you follow a ‘diet’ and can’t make it a lifestyle change without feel deprived, then it’s not for you!

So how do you justify what your Foolproof Diet looks like?

1. Track your current diet

Tracking may seem tedious and time-consuming but it is the most effective way to take note of what and how much (or little) you eat in a day. There are many different tracking apps available that makes tracking very easy.

The one I use is called Fat Secret but there are many more apps that you can use that will help you stay on top of your food tracking. To find the perfect app for you, click here to see the 8 best diet apps for 2020.

2. Get rid of problem foods

Get rid of all foods that cause temptation or foods that derail your progress. Not having the foods available will help you stay on track and find healthier alternatives which in turn will become a newly formed habit and lifestyle. Stock up on healthy foods and drinks and have those available in stead.

3. Introduce changes slowly

Quitting an unhealthy lifestyle or eating habits cold turkey will just set you up for failure. Most of the time if you immediately fall into a strict plan and cut caffeine and sugar, you will end up feeling horrible and probably end up having headaches and cravings which you will most likely give in to and will eventually give up because you “can’t do it”.

It takes your body a minimum of 21 days to adapt to something new so slowly start eliminating unhealthy foods and drinks and introduce a healthy alternative. In this manner your body will adapt slowly, giving you time to get into your new routine and adjust accordingly without ‘failing’. Initially some days will be easier than others, just persevere. You can do it!

4. Start a food journal

Most of the apps these days will allow you to make notes. If foods trigger cravings, bloat you or cause any discomfort, make notes. In that way you will get a better idea of which foods work best for your body. Not everyone is the same, you need to find what works for you.

5. Adjust your expectations

Making a change in your lifestyle (and anywhere for that matter) takes some getting used to. Even though you want to sprint to your goal, you need to remind yourself that this is a process and it takes time. Give yourself time. Be kind to yourself. You’ve made the decision to change and you’re in the process of doing just that. One day at a time, one change at a time.

6. Introduce exercise

If you haven’t already started exercise, now will be a great time to start. Whether you start with a 20 minute walk 3 times a week and gradually increasing that or adding a bit of resistance training, just start moving! Not only will you feel better and healthier, it will motivate you and results will follow.

If you are not sure where to start or what to do contact a fitness professional to help and guide you to make sure you do it the right way and don’t do too much too soon because that can also have a negative effect on your progress and your motivation.

Go at your own pace! There’s no need to rush it!

7. Eat fruits and vegetables

Not everybody like fruits and veggies but it is an important aspect when it comes to a healthy lifestyle.

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.

8. Drink plenty of water

The human body comprises around 60% of water. It’s commonly recommended that you drink eight 237ml (8oz) of water per day. (The general and most common rule is 8 x 8oz)

Here are a few reasons why you should drink more water

Helps with digestion
Regulates body temperature
Flushes body waste
It cushions the brain, spinal cord and other sensitive tissues
It helps maintain blood pressure
Lubricates the joints

That is naming only a few of the reasons.

9. Stick to your dieting goals

Remember why you started and don’t give up. It will get easier!

Here are a few tips:

Start small and keep it simple.
Get specific
Find an exercise you truly enjoy
Hold yourself accountable
Drink water all day

What do you find most challenging when trying to lose weight, get fit or just be healthier? Do you battle with cravings? Give into temptation easily? Do you like exercise or find it hard? Leave a comment below!