Have you found yourself stuck in a nutrition rut? Don’t worry it happens to all of us. The important thing is to take action and get yourself out of it. Thankfully, there are several great ways to shake yourself of those bad habits and take charge of your nutrition.
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Nutrition Rut? Here’s How to Get Unstuck
You are probably too familiar with what it is like to be stuck in a nutrition rut.
You’re eating poorly, sometimes around the clock.
You’re aware that the foods you are putting in your body aren’t necessarily doing it any good, and yet you see no end in sight.
There is no nutritional light at the end of the tunnel and so you keep going. You keep dwelling, but nothing changes.
Thankfully there are some steps you can take to help free you of this cycle of negative nutritional choices.
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Identify Your Triggers
When it comes to being in a nutritional rut, there are almost always triggers that cause you to continue forward.
Whether you are emotional eating, getting stuck in a 3 pm rut, or finding yourself parked in front of the television binge eating while you binge-watch late at night, these are all triggers you have to be prepared for.
Prepare for Your Triggers
Once you have identified what your triggers are, you must prepare for them.
Make sure that you have healthy snacks already prepared for the times you find yourself catering to your triggers.
If your trigger is an emotional response, do some work to overcome those feelings of lost control (like jounalling).
Listen to your body? Are you actually hungry? If you’re not sure, the answer is probably no. Drink a glass of water and make a nice cup of tea and sit with that for a few minutes.
Easy healthy snack ideas:
- carrots/veggie sticks and hummus.
- snack bars (like RX bars, Larabars, etc).
- muffins (like these gluten-free apple muffins or these gluten-free pumpkin spice muffins).
- A bowl of greek yogurt, a warmed apple with cinnamon, and a drizzle of honey.
You can find many healthy options for easy grab and go snacks than simply wolfing down a bag of chips.
Drink More Water
Drink more water. Simply put, drinking more water can help to keep you fuller longer.
In fact, it can even help to stave off those cravings that come from your triggers entirely.
Make sure that you are getting enough water throughout the day and always have some on hand for when you are feeling munchy.
Tip: Take your weight, divide it by 2 and that’s how many ounces you need at a minimum throughout the day.
Check Nutrition Labels
While sometimes you may believe in your heart of hearts that you are making good nutritional choices, you may be mislead. Thank you health washing.
Always check nutrition labels for items like hidden sugars and calories.
Your favorite packaged/canned foods may have been changed from time to time so always keep checking them.
Did you know that some yogurt has 30 grams of sugar? Especially the flavored varieties. Instead, opt for a plain greek yogurt with no added sugar and pair it with fruit instead.
Delve into Your Lifestyle
It is important to take a deep dive into your lifestyle and choices to make sure that you can identify the changes you can make. Take a step back and take a deep look into your lifestyle.
Ask yourself the following questions:
- What can be changed?
- Can you increase your activity by taking a walk after you eat dinner?
- What about decreasing the amount of sugar you put into your coffee?
- How about removing a boozy drink or two from the equation every week?
Assess How Much You are Eating
Are you eating too much?
Too many calories can lead to an increase in weight gain and a decrease in energy.
Are you eating too little?
Not eating enough calories can actually lead to weight gain and a decrease in your energy stores.
Make sure that you are eating enough to cater to your health and activity levels.
Eating too many empty calories and not enough calories, in general, can both have a negative impact on your body and overall health.
Hire a Nutritionist
If you are stuck in a nutrition rut and need help to get out of it, a nutritionist is your best bet.
Not only will they help you to remain accountable to yourself but they are trained experts, educated to help you make the correct nutritional choices.
I’m a Certified Holistic Nutritionist and a Natural Nutrition Clinical Practitioner (I’m even covered by some group benefits plans in Canada), so if you’d like to work together check out my nutrition programs.
If you find yourself in a nutrition rut, there are several ways to get yourself out of it and making better choices. Just make sure to address the issues at hand as soon as possible to avoid any futher damage to your health and your habits.
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