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Mission Nutrition.. How to Succeed with Diet Change

Now being motivated to exercise 3,4 or 5 times a week is one thing, we all go into a new regime with the mindset of succeeding and one of the best ways to keep turning up to that training session is to tell ourselves its only an hour out of our day! That is not too hard really!

Nutrition motivation, however, is a completely different kettle of fish altogether! Especially if you are trying to change an aspect of your life that has been on auto-pilot for years and years!

Taking the controls of your nutrition and flying manually, so to speak, is a very daunting and challenging task for the first few months!

So how do we successfully make this change in ourselves? Well the first thing we have to do is look at how we work within our habits around food already.

If you are the type of person who likes to cook, then the change becomes easier and more fun! If , however, you are not that much of a chef and go for convenient foods then you will have to learn a few new skills! Having said that, it is not to say that you cannot use some of the skills you already have and incorporate them into your new lifestyle regarding food!

So how do we start to follow a  nutrition plan full of food and meals that are alien to us? Easy? maybe not at first...but in the end it will be as easy as breathing. Here are my top tips to get you started!

1. Realize you are on a journey and not in a test! What I mean by this is don't be too hard on yourself! You are trying to change a set of foods that you have always  eaten since childhood and that's not going to happen over night! You will eat things from your old nutrition template, the trick is...don't beat yourself up and think...'I've failed, I may as well give up!'

2. Take note!   'Take note of what?' i hear you ask! Everything! Everything you feel and do before you eat some thing you know is not good for you..what were you doing? how did  you feel? were you stressed? were you bored? Write down how you felt before and after and use it for information on how you tick!  Because if you can figure out why you do things you can then start to work out how to change them for the better! You will probably get upset and cry if you stick to this for a while, don't worry, its normal! If you have used food as a coping mechanism for a long time then your mind will need to find a new way to deal with your emotions and stress! Try going for a long walk, take up a sport or down a pint of water! All you have to do is find a new way to relax that doesn't involve food as the outlet

3. Start Small There is no point trying to bite off more than you can chew (no pun intended!) What i mean is, if you try to do too much you will invariably fail and feel bad, but if you decide to make smaller more realistic goals you will smash them and then be more likely to 'up the anti' and push a little harder! So look at that nutrition plan ( i recommend the 'Smashing Plan' in the Smash the Fat Takeaway nutrition template, which you get for free when you sign up for a month of bootcamp! visit  www.fitnesscampedinburgh.com on how to sign up ) and decide to do every other day to start with, then  2 days on and 1 day off. Then increase it by another day (3 on 1 off) and so on  until you end up doing it all week! This will be far more effective in the long run and bring you in at your own speed!

4. Break it down! When you look at a nutrition template to follow through the week, you will think 'how am i going to get the  5 or 6 meals planned each day made and eaten?' Great question!

This is where most people will give up and go back to the old ways! So this tip is the top tip to succeed in my view! You need to group all the meals into different sections. 1. What can be made in less than 5 mins and is mobile 2. what needs to be pre prepped (salads etc) and is  mobile. 3. What is not mobile and needs to be made fresh! 4. what can be made in batches and frozen?

Give each meal a different colour corresponding to its group and put the template in the kitchen and one in your bag. You can then start seeing where you really have to prepare and what you can take with you or pick up on the go!

For example you can pick up a 10a.m  nuts and tangerine meal on the go but if you have chicken salad for 12 p.m you can make it the night before and take it with you. You cant however, take a seafood paella with you for 6 p.m meal so you need to have it in house ready for when you get home.  the point of colour coordinating things is you can see how much effort you have to do at a glance to be successful.

5. Get a sharp knife and practice! Nothing is more laborious, boring and time consuming as trying to cut chicken and onions with a blunt knife! Trust me, a sharp knife will speed up your prepping and cooking time and the more you use it the faster you will become, the less time you will spend cooking!

6. Cook soups and Prep food on a Sunday!  Most of us have Sunday off so get all your soups made on the first Sunday of the month.

Freeze 4 portions for the month, this saves loads of time and turns soup into 5 min meals that are mobile!

Get a big salad prepped  and put it in a big container in a fridge! Remember to rip the lettuce because if you cut it with a knife it will go brown!

Keep lettuce separate from the rest of the salad(toms, onions, peppers, leaks, cress, cucumber etc)

The salad will last 5 days happily in the fridge!

7. Use spices!  Salt, pepper, sage, pasley, tumeric,basil,mixed herbs, garlic...the list is very long! start experimenting! A well seasoned dish is way tastier than a bland dish!

8. Have fun and its a  Journey Remember why you are doing this! We are  changing your mindset and habits! we are not on a diet, the changes we are implementing are going to overwrite your old food choices and replace them with healthier ones you are going to automatically start making and enjoying!

I wish everyone who has made the choice to change their eating habits te best of luck. If you stick to these simple rules you will be successful and the weight will literally drop off! After all, weight gain is a side effect of what you eat....no matter who you are!

If you have any questions about anything i have said, please ask me in the comments box, i will be more than happy to answer them!

Healthy Regards,

Adam White