When people ask me to review their nutrition, they often expect a detailed meal plan with precise macros, meal timing, and specific guidelines. But my approach is a bit different. Instead of diving straight into complex plans, I start by asking one simple thing: “Write down everything you eat for 3 days. Don’t alter your diet just because I’ll be reviewing it.”
Why this seemingly basic request? It’s because finding sustainable solutions that fit seamlessly into your life is far more effective than aiming for perfection.
The Importance of Sustainability: A perfect meal plan with exact macros and timings can be useless if you can’t stick to it. Sustainability is the key. A plan is only as good as its execution, and if it’s too rigid or complicated, it’s unlikely to be maintained.
Instead of crafting an intricate plan, I focus on finding the “lowest hanging fruit”—simple, actionable changes that yield noticeable results without disrupting your lifestyle.
Start Small for Big Results: Let’s take a common example: soda consumption. If you currently drink 2-3 cans of Pepsi a day, start by reducing it to 1 can. Or, switch to diet or zero-calorie soda. This small adjustment can lead to significant results.
One member of mine simply cut out soda for two weeks and lost 8 pounds. We could have gone into detailed diet planning, but starting with this easy change proved effective.
Applying the Same Principle to Other Areas: This approach isn’t limited to nutrition. It applies to all areas of fitness and wellness:
- Sleep: If you’re getting 5 hours of sleep a night, try to extend it to 6 hours.
- Alcohol: If you’re consuming high-calorie drinks on weekends, opt for one drink and switch to a liquor mixed with a zero-calorie mixer.
- Activity Levels: If you’re only walking 2,000 steps a day, aim for 4,000.
Avoiding Extremes: Fitness isn’t about extremes—extreme diets, intense exercise regimens, or radical changes. While extreme approaches may yield quick results, they’re often unsustainable. When you return to your previous habits, the results usually fade away.
Conclusion: Start by auditing your current habits and make small, manageable changes. You might be surprised at how easy it is to lose those stubborn pounds or improve other aspects of your health. Small steps lead to sustainable success, so focus on gradual improvements rather than drastic overhauls.
Embrace the power of small changes and find a balance that works for you. Your journey to better health and fitness doesn’t have to be extreme—it just needs to be consistent.
BY TYLER BOLGER