How To Be 100% With Your Nutrition For The Whole Week, Not Just The Weekdays

When I use to make new goals, often it would go from 0-100. I would go cold turkey straight away. I wanted to eat healthier, no sweets at all. I wanted to lose weight, workouts every day.

But of course, that mindset and no proper plan often meant a big fat fail and me going in the complete opposite direction after a few days. Let me paint you a picture.

You start off motivated, 100% dedicated, nutrition is awesome, working out heaps.

Everything is perfect.

But then.

Something happens.

There’s a change in routine, you are craving sweets like there’s no tomorrow, you lose control, you begin to eat ‘something you weren’t supposed to eat’, you miss a workout because you’re so tired, a special occasion came up and you didn’t have your health food on hand so you eat what you can.

And then the guilt sets in.

You’ve failed, your week is ruined. And again, you have failed your goal. You really feel bad. And this leads to well f*** it, this week is ruined, I’m just going to do what I want and ride this out. Low self- esteem, poor mental health, sadness, low body image and confidence.

OR you go the alternative route.

After your slip up you skip meals, do crazy amounts of cardio and completely cut out ‘bad foods’ again. This does more harm than good.

Come Sunday night, you’re ready to reset and start again.

You plan your perfect week again and feel hopeful that you can do it this time.

But you change nothing

You just plan to do the same things previously

Why do you think that would work again when it hasn’t already?

What ‘I’ll start again on Monday’ might mean for some people:

• No sweets

• Perfectly counted calories or macros

• Detox’s

• Boring and un-enjoyable foods

• Being perfect

• Extremely high intensity workouts every day or twice a day

• Following a diet trend

• Disordered eating

This cycle repeats and repeats

What should you do instead to make eating and lifestyle more sustainable?

• Create a meal plan you will actually enjoy

• If you’re counting calories have a range eg 2000-2200. Give you a bit of leg room for changes

• Plan workouts you enjoy. Feeling like death and incredibly sore after a workout doesn’t mean it is more effective

• Define what your goals are

• Allow treats on the daily

• If you eat something you didn’t plan, move on but stay on track.

• Focus on self- care activities often

• Plan habits you want to be consistent with

• Don’t neglect water intake and sleep!

• When planning your week, if you aren’t at least 7/10 confident that you can achieve all your habits, re-evaluate and dial it back

Don’t continue to be a victim of the cycle like I was.

Live a life you’ll actually enjoy!