Oct 26, 2021
Niki & Gillian pick up from Episode 381 Knowing & Remembering
Your Whys to address the approach to successful sustainable
nutrition with practical steps and actions meet your
Gillian first address her approach to nutrition coaching (and this
applies if you're acting as your own coach) with Consequences,
Accountability, and Trust (CAT).
Consequences help dictate your motivation and aggressiveness. High
consequences usually are time-bound: preparing for a bodybuilding
competition, cutting weight to meet a weight class, losing weight
for a military bodyweight screening. We understand that some people
do react severely to consuming certain foods, whether it be because
of autoimmune diseases or allergies.
Who is holding you accountable? Building accountability into your
plan matters. Having a coach helps, but also being public with your
goals, actions, and progress. Share all your steps along the way
with your loved ones and social media. You can have a diet
Lastly, you need to trust in the process, yourself, and your coach.
Nutrition progress is not linear, and you'll have to contend with
stagnant metrics, setbacks, and a desire to constantly change
Gillian then discusses her Seven Steps to Successful Sustainable
- Tell the Truth
- Plan Ahead
- Plan Ahead
- Measure and Celebrate Your Results
Tell the truth to yourself, your coach, those around you.
Don't lie. If you pour a half of a bottle of wine into a glass,
that's not really "one glass of wine with
dinner." If you track using a food-tracking app, don't pick
something with substantially fewer calories than what the food
probably has. Track everything. Don't hide things. You can't
properly create and adjust actions, heck you can't even identify
problems, if you're not acknowledging and recording your behaviors
Identify and incorporate your non-negotiables. These change, but
they are the things that matter to you, you find value from, and
that need to be incorporated into your diet plan. This might be
eating out, alcohol, or dessert. This doesn't mean that you get to
eat as much of you want, but it means that these need to be
included--and you might adjust other behaviors to include
One you understand non-negotiables and someone's behaviors (or your
own) and know the person's goals, you can identify the biggest
obstacles to progress. What are the changes you can make that will
result in the biggest returns on investment with the least time,
Regardless of your plan, planning ahead matters. Bad decisions
occur without planning & preparation. It gives you confidence--you
know you have something waiting for you at home, so you don't go
through the drive through. It helps prevent you from feeling
Mastery of the small changes means turning actions into habits
through repetition. This means that something that at first was a
big change and potentially hard goes on auto-pilot, with minimal
effort to sustain.
Measure your results and celebrate them. This not only includes
metrics, but also all the recipes, skills, knowledge, and habits
you have accumulated through the process.
Lastly, master your mindset--make it positive. Trust matters here.
Acknowledging that setbacks, stagnation, and challenges will occur.
Be able to come back after you stray from the plan--jump back,
without guilt and rumination.
Following these actions can help you successfully develop and
follow a sustainable approach to nutrition, where you meet your
goals and then maintain at a place you are happy with.
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