The word “diet,” often has this negative stigma around it. I can’t tell you how many times I’ve heard individual’s say “that’s not for me” or “I’m on the Bernstein diet.” 0-100 or 0 or 100 seems to be the most common trend when it comes to nutrition & dieting.
Have you ever heard the saying, “dip your toes in the water before jumping head first?”
Same thing applies to nutrition & dieting. It’s key to give our Mind & Body time to adjust & allow our anatomy to be receptive to the changes we make to our nutrition, before 0-100. Set yourself up for success – step by step 10-100 then 20-100 so on..
The human anatomy thrives off structure & routine. From sleep, exercise to nutrition. When you are constantly changing your diet, workouts, sleep routine, you’re actually increasing the production of hormones, cortisol. Which long term puts a halt to results. (Cushing syndrome: resulting in abnormally high cortisol levels. Causes obesity, fat deposits in midsection, face, between the shoulders & upper back).
Does this sound like you? Are you ready to beat the vicious cycle?
Here are 4 bulletproof strategies you can implement in your day-to-day routine.
1. The human anatomy is made up of 70% water. Start your day by consuming 2 liters of water by noon – watch your stiffness slowly minimize, brain fog minimize & mental clarity increase.
2. Daily movement – the human anatomy was designed to move – by law we are all entitled to a lunch break- prioritize a mid- day 20–30-minute walk or stretch routine. This will allow oxygen & blood to flow to your muscles & dopamine released in the brain = naturally increasing energy & enhancing your mood. Say goodbye to afternoon caffeine pick me ups!
3. Adequate sleep – Our Mind & Body repairs itself during sleep. A lack of sleep (recommended 7.5+ hours/night) long term creates endless health issues. Better quality of life, starts with sleep. Prioritize accomplishing your evening tasks earlier, putting technology away so you can fall asleep earlier & to ensure you get an adequate amount of sleep.
Nothing good happens after 9pm anyways.
4. Eat consistently throughout the day- consume food every 3-3.5 hours. This will allow blood sugars to remain balanced (balanced hormones=balanced mood), Mind & Body properly fueled to perform at it’s best. It will also minimize evening binging – often individuals get home from work after not eating all day & binge. You do not have an eating disorder ….. Your mind is no longer busy & it’s telling you; you need to eat. Our anatomy needs a bare ass minimum caloric intake to function properly – if not fueled accordingly, we suffer from brain fog, exhaustion, confusion, mood swings, evening binging etc… I recommend setting alarms in your phone every 3-4 hours to remind you to eat. Does it need to be a full meal? NO – but I do recommend a well-balanced snack consisting of protein, veg etc.
Please do not expect to be 100% off the get-go. Good things take time. Have patience with yourself & remember every step in the right direction, no matter how big or small is one step closer to creating the healthiest version of yourself. Have patience & show your Mind & Body some love.
We are gifted one life, lets take the best run at it that we can.