We can put a lot of expectation on ‘willpower’ (and beat ourselves up all too readily about our lack of it), but, ultimately, temptation is very hard for us to resist.
This isn’t just a you thing.
So often we think of eating in terms of simply food. What we consume. But, eating is so much more than what we eat. How we eat, what we eat, when we eat, how much we eat, how we feel when we eat… these are all parts of our eating behaviour, and are impacted by a whole host of things.
And it is this behaviour – the actions we take – that can lead us towards, or away from, our health and weight goals.
The difficultly is that not all of this is within our control 100% of the time, which is why it is important to be mindful of what we can control.
So what can we do to support our goals, and to make life easier for ourselves?
We can create a supportive environment. This involves both our physical surroundings, being aware of what is around us, and also our community – the people we surround ourselves with.
So, let’s start with the physical. An easy way to go about this is to have a bit of a kitchen overhaul.
Make it as easy as possible to avoid temptation. Make items more inconvenient to get access to if they aren’t supporting your health or weight loss goal. And no, I’m not telling you to give up chocolate, this is not about labelling a food as ‘bad’ and cutting this out of your life. Rather, I’m saying that if your ‘snack drawer’ is in a place where you are passing it multiple times each day, or if it’s right next to where you stand when you pour yourself a cuppa, chances are you’re going to be dipping into it pretty frequently.
Literally pop those up into a high cupboard, or move them into a room/place in your house you’re less likely to be in or walk past frequently. Make it a choice to go get yourself a treat. Great for when you really do want one, but not staring you in the face all day, so you feel you’re constantly trying to resist.
Then, on the flip side, make foods that DO support your goals readily available. Flood your drawers and cupboards with veggies, fruit, humous, nut butter, edamame peas, pre-cooked chicken slices, etc. Make it easy to snack well and feel that you’re in control of your choices.
Also, simply tidying up your kitchen, making it a nice, clean, welcoming space to cook and prep and be in. Dust off your smoothie maker and leave it out on the side as a reminder, and to make it easier to use than when it’s shoved in the back of a cupboard.
You’ll be amazed at how these small tweaks to your environment can add up to make a difference to how you behave – and how you feel. No one wants to feel like they’re constantly trying to resist (we’re back to that old ‘willpower’). This only makes us miserable. But opening up drawers filled with options you feel good about eating – that is such a boost to your mood.
Next up, become a planner. Maybe even a prepper (and no, I’m not talking end-of-the-world scenario here).
Plan what you’re going to eat in advance. Pinterest is great for meal inspiration, dig out your recipe books, head to google. See what looks delicious, and nutritious, and pop it on your meal plan.
And don’t just plan dinner. Think ahead for breakfasts, lunches, snacks and puddings – the more prepared you can be for the week ahead, the more in control you’ll feel about your eating. Then make a shopping list and get your food in – personally I’m a fan of an online shop because it just cuts out ‘grazing’ and I find I both spend less, and don’t come home with a ton of things I didn’t want or need (Aldi, I’m looking at you!). If you do go in person, try not to go when you’re hungry or with people who you find it hard to say no to (hi, kids).
Likewise, setting aside time in the week to dedicate to preparing food can be a godsend, especially for those of you who work late, or have jobs that involve a lot of travelling. Being able to whip a breakfast bagel out of the freezer when you’re in a rush in the morning, or munch a pre-prepared dinner poke bowl when you collapse in from work in the evening can curtail the I’m-so-exhausted-I’ll-eat-anything vibe. Knowing you have something planned and waiting for you removes the stress – and we’re all for the low-stress.
Ok, so on to the community and building a social support system.
This is all about having a team around you, and feeling supported in your health or weight-loss journey.
Recruit loved ones, chat with co-workers, and/or pick that one super supportive friend who you know will always be fighting your corner. Talk to them about your goals. Help the people around you day-to-day understand what you find helpful (and maybe remind them of what might not be helpful at the same time).
Make sure they understand how you are choosing to tackle your health goals, and that this might not align with what they assume you’ll be doing (we aren’t here for those ‘are you allowed that chocolate bar?’ type comments!).
Next up, consider also what situations you might find yourself feeling social pressure in. Think about those friends or situations that make you want to splurge. A lot of us will have been in a position where we feel pressured into eating certain foods whilst out with friends or work colleagues. Just having a think beforehand about how you’d like to handle it, whether that be by choosing a lower-calorie option, or whether that is by making the decision not to worry about the nutritional content of your food for a night – what’s important is that you feel it is a choice you have consciously made for yourself. When it is a mindful choice, it removes the guilt that can follow when we feel pushed, or when we feel it’s been out of our control.
(And just remember - you don’t owe anyone a justification for your choices.)
So there we go, a few tips to help you feel in control, and feel supported, in your journey.
Of course, one key way of building that support system is to work with a coach, personal trainer, or to be part of a like-minded group. Having a network of people who are all cheering you on, who have a wealth of knowledge and experience, and who are as dedicated to your success as you are, can make the world of difference.
I (Ali) now offer 1:1 Nutrition & Behaviour Coaching with Elevate (bookable for members and non-members alike), so please do reach out if you have any questions, or are looking for that extra boost of support & knowledge in your health journey.
Ali Curzon
Certified Nutrition, Behaviour and Mindset Coach
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