Stop Overwhelming Yourself: The Simple Nutrition Framework for Busy People Who Want Real Results
- Timothy Stiroh
- Apr 4
- 3 min read
Recently, had a great coaching call with a client this morning, and one of the things we discussed really stuck with me.
We have all heard the phrase, walk before you can run.
This phrase is used to help people change their habits and routines, and can very easily be applied to your attempts to improve your nutrition.
Too many people try to do too much all at once, when they want to improve their diet.
This may be good in theory, but in my experience doing too much too fast, usually ends up being a recipe for disaster.
This strategy of changing everything all at once leads people to feel overwhelmed.
Plus, if they can't meet and manage their expectations, they may feel like they are failing before they even start.
So what I am going to share with you is a simple framework to make it easier to improve your nutrition.
Step 1: make healthy choices consistently.
Consistency should always be first.
Counting calories and macros won't mean all that much if you are not comfortable making healthy choices daily.
Opt for whole, minimally processed foods, as often as you can.
Now, this sort of consistency should not be confused with trying to be 100% perfect each time you eat or drink.
Believed it or not, you can great life changing and long lasting results by being just 80%, 75%, and even 50% consistent.
The article linked below explains exactly how this works.
The moral of the story here is that as long as you can make small changes each day, and learn how to make them stick into your routine, the better your results will be.
This will also help you reduce the chance of diet burnout, binging, and crash dieting.
Step 2: control your portions.
Become more mindful of how much food you are putting on your plates.
You don't have to jump right into calorie counting and tracking macro to be successful with this.
If it makes you feel any better I haven't counted calories for a while now.
You can use other methods of portion control.
You can use your hand, you can use your plate, or you can take note of how many servings of something you usually have and scale it back.
If you want some guidance on step 1 and 2, click the link below to get access to a free webinar I did that shows you how to create healthy meals with balanced portions.
Another set of helpful tips are to eat slower, and to eat until your are satisfied and not stuffed.
In today's fast pace society and environment, it is easy to eat lunch in under 5 minutes.
However, that makes it harder for your brain to tap into the appropriate hunger cues and signals.
Eating slower can really help your stomach and digestive system to tell your brain: "Okay were good now. You can stop."
Since you will be able to better tap into those hunger cues, you will be able to stop when you had enough to eat rather than feeling like you have to break out the stretchy pants.
The combinations of these tactics will help you manage your portions.
Step 3: allow yourself some flexibility.
At the start, changing your habits and nutritional choices can be tough.
This may be the hardest part for some of you, but I urge you to let go of the all or nothing mentality.
Focus not on being perfect all the time, but by doing the best you can each day.
Not every meal, has to be perfect.
Nor should you expect every meal to be perfect.
Remember, being consistent 50 - 80% of time is still good enough to help you improve your chances of losing those pest 5 - 10 pounds.
Life happens, so be okay with being good enough with the situations you find yourself in.
If you want know more about what really matters for fat loss check out the article linked below.
In the end, one salad or one piece of grilled chicken won't be what gives you your fat loss results.
It is the combination of consistency, healthy choices, and understanding that good enough is perfectly okay.
Those will make your results become a reality, but more importantly, those will make your results last a lifetime.
Comments