Why do we fail at nutrition?
Too much at once seems to be the dominant trend. People start changing everything about their nutrition, from cutting all carbs to adding veggies to every meal; which does not last long because I have tried it. Let set this blog post up. This is for those who keep falling off the wagon. Those who keep overreaching and failing. Those who have some lifestyle habits to improve and making just the smallest improvements will help.
Now I want to invite you to take the THIS to THAT Mini Challenge. I want you to alter your HARDEST meal of the day and create changes in that meal, that will have you succeed. Then as you improve, use the THIS to THAT method with the rest of your meals. One meal by one meal, creating the smallest of improvements that you can handle and keep progressing.
Start: - Take your hardest meal of the day: Write it down. Example: 8pm - Small bag of S&V chips - 5 Lindt Chocolates - 5oz Glass of red wine - 8 Crackers - 3 Slices of cheese
Now that we have all of this 8pm info. Punch all of this into www.myfitnesspal.com or any macro tracking app.
The above totals for the 8pm meal are: P17g C60g F40g 648 Calories
Now Let’s play: This to That I want you to make an IMPROVEMENT to one food source. The rest of the food I want you to lower it.
THIS - Small bag of S&V chips - 5 Lindt Chocolates - 6oz Glass of red wine - 8 Crackers - 3 Slices of cheese
THAT
- 100g Russet Potato Homemade French Fries with Salt & Vinegar *Cooked weight
- 1 Lindt Chocolate
- 3oz Red Wine
- 4 Crackers
- 30g Slices of Cheese
Now enter the above food switches into your macro tracking app.
The new macros for our This to That game of Improvement are: P13 C46 F18 449 Calories
We have now made some positive and sustainable alterations playing This to That, improving your hardest meal of the night!
Improvements: - We lowered your total caloric intake of this meal by 200cal (if we did this every night for 7 days, we would have cut 1400 calories!!!!) Pretty cool! - We made sustainable and small changes to ONLY 1 food. We switched Chips to Homemade French Fries (IMO these are 10 x better!!). Doing so lowered the fat & carb content, plus gave us a higher nutrient content from the potato. - We then kept all the other food sources and simply minimized them, so to not make such a drastic change that will have you quit. - Sustainable to start out with!!
WHAT if you made a HUGE change to this meal? You would have quit? - Making this meal totally different, like adding veggies, cutting out all carbs then eating a boiled chicken breast because you watched some fake Instagram celeb do. This will have your FAIL every time! You MUST do what is going to work for you and THEN Improve it every few weeks! If you are seeing results…..keep rocking that system you made until results slow. Then reanalyze and create a new This to That!
Not everyone is ready to change their entire daily eating habits that they have been doing for years! Most can and will try small changes.
How to Progress: - Change the hardest meal. Do this for 1-2 weeks. - The following 1-2 weeks, play This to That with the next meal that causes you trouble. Do that for 1-2 weeks. - Keep following the above protocol until all meals have been improved. THEN - Always track results. Analyze where you need to go next. Where are you having the most trouble? - Go back to your hardest meal, Improve it! **My recommendation for the above, would be to add protein and take out the alcohol (possibly on specific days if need be) and try sweet potatoes or yams, possibly adding 50g more. Small changes for the win right. - As you keep going through this process, you will have totally created your own plan that works for you.
If you need help with this process: contact us at sculptedbybrandt@gmail.com
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