Your first mission is to set yourself up for success. The easier we can make staying on track, the more likely you’ll achieve your goals.
Today we will do 2 things:
- 1Remove temptation from your environment
- 2Make it easy to start the right habits
The #1 reason people don’t hit their goals is because they are not consistent. First, let’s start by removing the triggers that can cause you to erase all your hard work in a moment of weakness. The best thing we can do first? This means purging your pantry of junk food.
Think of it like this: If you don’t have problematic food in the house, then you won’t be tempted to eat it!
Trust me, as we progress your mind will do crazy things to justify cheating on your nutrition. Let’s make it easy for you to be disciplined.
Step 1 : Purge Your Pantry
ASAP go into your kitchen & pantry. Identify and throw out the foods that are not aligned with your goals. You probably already know the trigger foods that set you off. Be ruthless and get rid of them.
Here’s what to throw out and replacement suggestions:
Soft drinks, Sodas, Juices, and Alcohol. Basically any beverage that has calories. These are generally nothing but sugar and offer little nutritional value. Liquid calories do not fill you up and make it easy to overeat.
Replace with water. Hydration is critical (we’ll talk more on that soon). Other calorie free beverages like black coffee, unsweetened tea, seltzer water, and diet sodas are OK too. Protein Shakes are one exception and are allowed.
Processed Foods & Snacks. Chips, Ice Cream, Cereals, Candy, Granola, Cookies, etc. Basically anything processed, sweet, crunchy, and/or salty. THESE MUST GO. These low-quality foods are designed to be addicting and it’s easy to gorge on them. When in doubt—Throw it out!
Skip Snacks or Replace with whole food. We often snack mindlessly. And it’s usually because we're bored, not because we’re hungry. If you really need something look for fruit, vegetables, lean meats, low-fat dairy. Fill up on the foods that fuel your health.
Dips, dressings, and sugar/oil-based sauces. Most of these processed food toppings are nothing but sugar & low-quality fat. This adds a ton of calories and prompts you to eat more than normal.
Replace with low/zero calorie or whole food options. Hot Sauce, Mustard, and other low calorie condiments are great options to boost flavor. Some healthy whole food options include olive oil, vinaigrette, guacamole, hummus, pesto, salsa, and so on.
The goal here is to make eating junk and calorie dense foods no longer an option. If it’s not around you, you can’t ‘accidentally’ eat it!
Consistency is key. And to be consistent you must make training and physical activity part of your daily lifestyle habits. It must become part of your identity.
Do this now: Take 2 minutes to schedule your workouts and physical activity for the week on your calendar. Make it non-negotiable.
Then pick out your workout clothes and training shoes. Place them where you will see them. It will be a visual reminder and cue you to take action on your new healthy habits.
Done? Great job! Simply taking these two steps will pay dividends. You’ve created positive momentum and made it easier to be disciplined.
Tomorrow we will learn about how to eat for your goals.