Free Nutrition Course — Part 5 of 5

2014-1014 Habit Quote

All posts in the series titled Free Nutrition Course summarize information on the Precision Nutrition website. Although the information is not specific to brain injury, ataxia, seizures, strokes, aphasia, autism or disability, the information is pertinent to the conditions that concern us. Please note, information in this post may not account for your specific allergies, dietary restrictions, or other specific restrictions. Consult with your physician prior to changing anything in your diet or exercise program.

Although this is the final post in the series titled Free Nutrition Course, there are hundreds of free posts on the Beyond Injury blog.

Information from John Berardi, Ph.D. | Precision Nutrition

Self-directed fat loss programs fail 98% of the time, but not because fat loss is so difficult. It’s because most people make fat loss difficult by trying to make too many changes at one time. It’s “all or nothing” at its worst, and it leads to a staggeringly high rate of failure.

Successful, lasting change happens only by introducing new habits/behaviors slowly — and only when a person is truly confident they can make the needed change.

If you don’t want to be part of the 98% that fail at fat loss, I strongly recommend you do the same thing we do. Here’s a list of proven habits and behaviors that’ll help you lose fat. Read through the list of habits and choose one habit to follow for the next 14 days or so. Don’t pick an existing habit, but pick whichever habit seems easiest for you.

Pick ONE of the following habits, and do it every day for 14 days.

  • Exercise for 30 minutes
  • Take fish oil and a multivitamin at breakfast
  • Drink at least 8 cups of water
  • Eat at least 4 one-cup servings of vegetables
  • Sleep at least 8 hours (including naps and night-time sleep)
  • During each meal, stop eating when 80% full
  • Twice during the work day, get up and do 5 minutes of muscle stretching
  • Eat 4 – 5 meals
  • Eat lean protein with each meal
  • Replace grains with greens during each meal

Once you choose, ask yourself the following question: “On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?” If the answer is a 9 or a 10, you can get started on that habit. However, if your answer is less than a nine, choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier until you’re at least 9/10 on the confidence scale. Then do it.

Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit.

These 10 habits should give you a great start on the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one.


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Thanks to John Berardi, Ph.D. for writing the information used in this post; Precision Nutrition for publishing the information; and all the other people who, directly or indirectly, made it possible to include the picture or text in this post.



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