hey Rebels Coach Staci from Nerd Fitness here are you looking to lose weight or get
in shape and are kind of finding that all of the information out there is just super overwhelming
or maybe you went on a diet and you found that it really was way too complicated and unsustainable
this is very complicated never fear I am here to cut all of the confusion and simplify your
nutrition we'll go over three common misbeliefs when it comes to nutrition and then we'll talk
about what to do instead these are things that I see all the time in our online coaching program
and once people change their thinking and their approach it's absolutely amazing to
see the results like Gabe who was tripped up on nutrition until his coach helped him with simple
easy strategies that worked with his life instead of against it
or Megan whose coach guided her to do exactly the opposite of what most people would do in
order to smash her goals we're going to talk more about her situation later but for now let's jump
right into things now our first big limiting belief is that you need to count calories
and weigh and measure all of your food in order to see success does counting calories
and weighing and measuring work absolutely and it may be something that we try in the future
but when you're first starting out and trying to just get a feel for everything jumping right
into counting calories and weighing and measuring everything you eat is kind of like trying to learn
basic math and jumping straight into advanced calculus i've seen so many clients come into our
program that think that counting calories is an absolute must to see any sort of success at all
and they come in they're motivated for a day two maybe a week and then quickly get really annoyed
and overwhelmed by the amount of complexity and amount of work that's involved with it
so let's just keep things simple to start so instead of counting calories just log your food
you can write it down in a notebook you can take pictures of it it doesn't really matter the method
as long as it is the method that you will stay consistent with then just take a look at your log
see what feels good see what really feels like a challenge so what this will do is it will disrupt
our automatic routines and really bring some awareness to our eating and these two things alone
can make a huge difference when it comes to habit and behavior change studies have shown that this
way of self-monitoring really helps aid our not only short-term but long-term weight loss goals
you can keep this up as a regular habit or just do it a couple days at a time kind of as a check-in
as needed but for now let's put those calculators and scales away now the next big limiting belief
is that we are going to have to get rid of all of the foods that we love so going on a diet
sorry time to break up with ben and jerry and i swear off dairy but then ben and jerry's name to
flavor after me so so first how sustainable is that like think about your nutrition in
the long term not just the short term it's time to start thinking long term because sure we can cut
things out in the short term and bear it for a little while but oftentimes the experience
just becomes absolutely miserable and we rebound hard plenty of people lose weight and keep it off
all while still enjoying their favorite treats and desserts it doesn't have to be all or nothing here
so instead of thinking of things to subtract from your nutrition think about things that you can add
my top three water vegetables and lean protein now keep this simple too so for water are you drinking
it regularly and having a glass with every meal for fruits and veggies are you having one of those
with every meal one great strategy here is to fill up half of your plate with veggies to start
for lean protein are you having some of that with every meal too all of these things take space not
only on our plate but in our stomachs and we may find that the more of these foods we eat the less
of other types of foods we're even interested in eating now let's look back at Megan so Megan had
been calorie counting and really was finding that she just felt miserable and didn't have any energy
to get her workouts in and this is what Megan's coach helped her do so they worked together to
add in more healthy foods which gave her more energy which allowed her to work out harder and
really transform herself are you amazed at megan's results give her a shout out in the comments below
and our last limiting nutritional belief is that we need to rely on willpower and motivation 100
of the time will there be challenging situations as we change our nutrition
absolutely but let's use our own psychology to help us build those habits now according to
james clear in his book atomic habits there are four laws when it comes to building habits and
the first one is to make it obvious the second to make it attractive third to make it easy and the
last one is to make it satisfying so let's look at examples of each of those now to make it obvious
we can keep a bowl of fruit and veggies on our counter or keep them eye level in the refrigerator
now on the flip side to that remove things from your line of sight that you don't want
to be eating so either put them in the cupboards you know the very top in the back or keep them
out of the house completely now to keep things attractive social support is a huge boost so join
a group where healthy eating is a normal thing and hopefully you'll have other things in common too
there's only a group that enjoyed eating healthy working out and nerdy things we can make it
easy by using time savers whenever possible like grocery delivery pre-cut frozen veggies
pre-cooked uh meal delivery or my favorite which is bulk meal cooking or prep at the beginning of
the week and make it satisfying by giving ourselves an immediate reward so maybe it's
getting a dopamine hit by reporting back to our group of friends and letting them know that we did
the thing or we could use a habit tracker and get a sense of accomplishment when we check off
that task even better if we can earn xp doing it so with those four habit building laws it
becomes less about motivation and self-control and more about changing our environment and building
those systems around us and that is the way to change our habits so there you have it comment
below and let us know which tip you are the most excited to start using or alternatively
let us know what nutrition challenges you are still having we would absolutely love to hear it
take care and best of luck with your training if you liked this video give it a big thumbs up and
make sure to also subscribe and follow our channel for more great content and as I mentioned before
we do offer online coaching here at nerd fitness we've helped a ton of people level up their lives
and feel like superheroes link in the description below and oftentimes the addition of these uh
and the last limiting nutritional belief is that we have to rely on willpower
we can make it easy through time savers so things like
grocery delivery pre-cut microwavable vegetable vegetables vegetables veggies