NUTRITIONIST TIPS
HOW TO BUILD & IMPLEMENT HEALTH HABITS (and stick to them!)
April 11, 2024
“I failed in the past so that means I can’t do it”
Does this sound like you?
These negative thought patterns are impacting your ability to implement healthy habits into your life.
It’s challenging to shift deeply ingrained habits, our brain is wired to always pick the ‘easiest route’ which can keep us stuck in these patterns. But the powerful thing to know is that it’s possible to change these neural pathways and to make new ones – no matter what your age or life situation. Knowing this can be fundamental to implementing new habits and sticking to them!
Setting realistic, achievable goals is key to help shift these negative thought patterns, as we start to gain confidence once we see we can actually achieve these ‘smaller’ goals. Follow these steps below to build and implement sustainable habits for you.
STEP 1
Start simple and get clear on your ‘why’. Write down your why to keep you motivated – so when life inevitably gets in the way you can reflect on your why to get things back on track.
Find your motivation – e.g. I want more energy to play with my kids, or I want to model good eating for my kids, I want to lower my cholesterol, I want to reduce my bloating or I want to sustainably lose weight.
STEP 2
Set a realistic goal FOR YOU and be specific – often we set unrealistic expectations of ourselves and have an ‘all or nothing’ approach, which is rarely sustainable in the long run. The key is to figure out something simple and sustainable for you – not necessarily what your neighbour or friend did!
For example, I will eat 3 different vegetables with lunch every day for the next month, or until 30th September 2024.
STEP 3
Make a plan with steps outlining how you will achieve your goal. This is how you are actually going to implement your habit. This will look different depending on your specific situation. Acknowledge where you are in life and what your unavoidable barriers are, and make a plan around these – maybe you have kids or work in a job with varying shifts that impacts your ability to prepare meals every day.
For example, plan your meals for the week and ensure you have the vegetables you need in the fridge – you are more likely to use them if they are on hand.
Have a plan for last minute options – such as take away or premade meals that are more nutritious and contain more vegetables.
STEP 4
Check in every week and assess how you’re going and if there were challenges. Revisit your ‘why’ and determine how you can overcome these challenges so you can continue working towards achieving your goal. Remember to look for positives too – you may not have achieved 3 vegetables in your lunch every day, but 5 out of 7 days is still amazing progress!
SEEK HELP
Working with a practitioner can help guide you to identify your goals, your motivation and work out how you will practically achieve them.
An individualised approach is key to ensuring long term success, with you implementing sustainable healthy changes in your life.
By Alana Willis
Clinical Nutritionist (BHSc NutDMed, ANTA)
@laniwillis.nutrition
@maiamothers.collective
Maia Mothers Collective, Ascot Qld
