Nutrition is 100% the hardest part of this whole journey. I can be on my exercise GAME. I can be working out for hours a day, doing everything right in the gym or on my dvd’s. But I will not, and have not, seen progress when I am not on a consistent healthy meal plan.
So what’s a consistent healthy meal plan, how to I create one, and how in the SAM HECK do I stick to it?!
A consistent healthy meal plan is a daily menu that you have created according to your current workout program and your fitness goals. This plan takes into account your caloric target, daily expenditure, and target MACROs.
How do I create one?!
This is why nutrition is the hardest part. You could sit down with a pen and paper and write out a meal plan with the healthiest foods in the world. But, if you don’t know how much food you should be eating, what time you should be eating different types of foods, and the number of servings within your MACRO’s that you should consume… then eating all the healthiest foods in the world may not be advantageous to your goals at all.
I recommend reaching out to a nutritionist or purchasing a program with a meal guide that is customized to you and the workout you’re doing.
My current workout program has a calorie equation where I plug in my weight and weight goals (loss or maintenance) and it takes into account the estimated number of calories burned during my workout to give me a number I should target for my daily caloric intake! I am then given the number of servings I should be eating of fruits, vegetables, carbs, proteins, healthy fats, seeds/dressings and provided with a container for each to make sure I’m eating exact servings sizes.
This plan simplifies EVERYTHING & I can then take all this information and type it out into a daily menu that you will LOVE.
How in the SAM HECK do I stick to it?
Consistency, support and reminders. It took me a while to get through programs without falling off my nutrition plan. It wasn’t until I was SUPER STRICT and MINDFUL of my goals and plan that it started to get easier. The longer you stick to a routine the easier it becomes – HABIT. Clean eating became a habit for me. I know exactly what I’ll be eating at what times.
There are no other options in the house because I walk the same path at the grocery store each week and don’t pick up anything extra. This goes along with the second part, SUPPORT. You can’t expect to rely solely on your strong will and goal oriented mindset to help you stick to your plan. If the rest of your family is ordering pizza and offering you some, it’s more than likely you will give in. Seek their support, share your goals, and if possible get them to start this healthy journey with you!
Also, if you have to make an entirely separate dinner for your kids, it’s likely that will become a pain rather than a habit.
*Side note: Why would you buy something for your kids that you wouldn’t eat for your healthy self? Be a role model for your kids and show them how to be healthy. Skip the frozen chicken nuggets and snacky cheese it-z cracker type foods. They aren’t going to help you get healthy, they won’t help your kids.
Reminders: My meal plan is on my fridge, printed, in pretty colorful font.
I get busy throughout the day so I set reminders in my phone when I should be eating so I don’t forget!
Nutrition is the KEY to weight loss -- consistent weight loss does not happen with exercise alone-- it is a proven scientific fat. After about the 8th week of an exercise program, studies have shown, individuals will plateau if they are not on a nutrition plan.
Get on one TODAY. Start your journey TODAY.