5 Habits of Highly Successful Eaters

The secret to good nutrition really is no secret at all; it’s about building lasting routines. Are you familiar with the book 7 Habits of Highly Effective People by Stephen Covey? The key takeaway is that to be successful and effective it comes down to instilling good habits. We’re well into the Holiday season filled with big, tasty meals and sugary treats but it’s not over yet. I hear you and I’m with you. I, too, will be indulging in the big feasts and eat the pies and cookies, but why wait until New Year’s to start healthier eating? You can still enjoy this time of year, and other special occasions, while eating for a healthier you.

5 Habits of highly successful eaters:

1.      Seek Help

Asking for help is not a sign of weakness; it shows you’re committed to take it to the next level. Even elite level athletes have coaches. The fact of the matter is that those who seek help will more often be successful in the long run than those who attempt on their own. 

2.      Focus on Health and Performance

Those who are focused on aesthetics or the number they see on the scale are rarely satisfied. We’re also the biggest critics of ourselves and may lose sight of even when slight changes occur; it becomes subjective. Rather, we should put our focus and effort towards overall health and performance. Those are measurable statistics we can see and compare over time. It’s also an easier and better motivation to achieve long-term success.

3.      Log your intake

Daily logging can feel like a tedious task in the beginning but as you push through it becomes easier. Becky Harsh, a CF-L4 Trainer, explains that tracking our intake can take the emotions out of eating while focusing on the data. Tracking also allows for easier management of macros and nutrients; you’ll be able to see your percentages or breakdown so if you notice your performance start to lag you can look back and maybe see that your carb intake has been lower so you bump it back up. Take the guesswork out of healthy eating and use this information to make better decisions.

4.      Make a long-term commitment

This one is about mindset. Too often people begin new diet plans with the wrong mindset – looking for a quick fix like a 7-day cleanse or a 30 day plan. Harsh summarizes it pretty well in that “days turn into weeks turn into months turn into years.” One to three month “diets” don’t give lasting or sustainable results. Consider your new commitment a journey – just like fitness or health.

5.      Find a community of support

One of the most important tips here may just be finding a supportive community. Our actions and interests reflect those we spend the most time with. If we surround ourselves with people always eating fast food and drinking soda then we are more likely to do the same. Surround yourself with like-minded people. Find yourself an accountability partner and someone who will give encouragement – someone you can share your journey with.

Tips for healthy eating:

1.      Meal prep routine

I admit, meal prepping seems like a tedious chore. At first glance, it seems like a lot of work. Yes, can be but if you add up the time you take to make your meals throughout the week it’s possible you may spend more time doing it separately rather than all at once. Really, you can make it as simple as you want. Try starting by prepping just one meal for the week, like breakfast or a snack. It can be as simple as hard boiling eggs for an on-the-go snack or setting up overnight oats for a pre-made breakfast. Consider when you’re tired or really hungry and don’t know what to eat because you don’t feel like making anything so you decide to call for pizza instead? The convenience of prepping can save you in those moments. It also helps you get in adequate protein and veggies which most people don’t get enough of; and don’t worry, if you’re fridge gets full from all of the containers the freezer can be your friend.

2.      Find a good frittata recipe

A frittata is similar to an omelette or quiche. The importance of finding a good recipe is that is an easy way to make a nutrient-dense, well-balanced meal that provides multiple servings. The same can be said for a stir-fry. Throw a bunch of veggies into a skillet and serve over rice or pasta for an easy, wholesome meal.

3.      Focus on nutrient density

There are just some foods I will not eat. Just the thought of eating olives or pickles gives me the shivers but over the years I’ve broadened my palette (many thanks to my wife) and yes I’ll even eat mushrooms but yes some foods are just bland. Don’t miss out on a wider variety of foods that can be incredibly nutrient-dense and loads of health benefits to aid in recovery, cognition, or digestive health. Use spices to help add flavor; they have benefits in their own right like anti-inflammatory compounds.

4.      Make wise choices

Fast food can sure be tempting. The Starbucks lattes and muffins are delicious. I get it, but when consumed on the regular it really adds up. These types of foods are typically high in calories and processed sugars. Foods that you make yourself will typically be more nutrient-rich, have less processed sugar, and save money.

5.      Nutrition can be tailored to every body

Every body is different. We all react to foods differently. Thankfully we live in a world with access to variety. We can walk into a grocery store and buy foods from countries all over the world. Finding a diet plan that works for you is an experiment. Maybe you find out you have an allergy or a certain food bloats you. Over time you’ll find what works for YOU so just keep tweaking.

6.      Be in the right mindset

This coincides with the above Tips for Successful Eating. The precursor to being able to implement any of this is being in the right mindset. You have to be want it and be willing to endure because it’s not easy and it does require work but over time it will get easier as better habits are ingrained.

Source:

The CrossFit Journal