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Seven Habits for Long Term Success–Part 1

There are hundreds, if not thousands of diets that have been used throughout history. The intent of most diets is to lose weight and bodyfat. Diets that “work” will reduce your intake of calories. This can be done by reducing or eliminating certain food groups, types of food, or macronutrients. If the diet reduces caloric intake enough, then an individual will lose weight and body fat. A good diet will encourage the intake of vegetables, fruits, healthy fats, and lean proteins, but these aren’t mandatory for weight loss and fat loss. The problem with dieting alone is that good nutritional skills and habits are not typically emphasized so they do not last. Once the “diet” ends, then we revert back to old broken habits and lose all of our progress.

At Fenton Fitness, we utilize the Precisions Nutrition system of habit-based nutrition coaching. We know that in order to change, our actions need to change. And in order to make lasting changes, actions need to remain changed. This is where a habit-based approach comes in. Most people know how to eat better or what they can do to lose weight. What they lack are the skills and action steps to make that a reality. With our Nutrition Coaching clients, we have a 52-week curriculum that helps clients work through obstacles and motivations. We introduce new habits every two weeks along with daily lessons that reinforce and teach the importance of each habit. Each habit builds off of the previous one, mastering one before moving on. For most people, two weeks is a good time frame to get a good grip on each habit, but If there is difficulty, we simply spend more time on that habit until the client is ready to move on.

The six habits which back up the foundation of our program will take most of our clients twelve weeks to work through. These six habits will serve anyone looking to improve their eating habits and can be adapted to virtually any food preference and goal. This series will describe the basics of our program.

Jeff Tirrell, CSCS, CSFC, Pn1

Take Time:
I hear it over and over from our clients: “I’m busy, I don’t have time to eat right.” I get it. You’re busy, we’re busy too. When you’re busy, you need to have a plan to get the important stuff done because getting into shape won’t happen by accident. Remember, nobody is going to “give” you time. You have to take that time. Create time, carve it out, grab it, defend it like a mad man once you’ve got it. Because that time is an appointment with YOU.

Here’s what a many people find about setting that time aside. Making time puts YOU in control.
Whatever your reasons for being busy (and rushed), I’m sure they’re good ones (except maybe that netflix or social media binge time). And whatever your reason, today is the day you start a new relationship with “busy”. Today, by making time, you start to take control back. Control of your life, and your time. The kind of control that will eventually make you feel more focused, more confident, more in charge, and ultimately… happier.

You need time to change your body. One more reason to make time: getting healthier, fitter, and in better shape is a slow process. You’ve got to put in the work, be patient, and persistent. But remember: If you want to change your body, being consistent is more important than anything else. So get in the habit of making that time, consistently, starting today.

Slow Down: (week 1-2)
It’s so simple, you won’t believe it, but it works. At every meal today, eat more slowly than you normally do. Today, and for the next two weeks, focus on doing this habit. Keep doing your first habit (making time). In the PN Coaching system, habits are cumulative–they build on each other, one by one. So a new habit doesn’t mean ditch the old one. A new habit means you simply add one more tool to your tool belt. In other words, keep doing your first habit: making time.

How to eat slowly: At each meal today, take a few extra minutes to simply pause (Here’s where your “make time” habit comes in handy.). Put your utensils down between each bite. Take a breath. When you take a bite, notice, and enjoy the taste and texture of the food.
Then put down those utensils again, and take another breath, or a sip of water. Relax, wait a few more moments before picking up your utensils again and repeat. That’s it. Quick tip: Try a timer.

If you’d like to track your progress with this habit, try simply timing yourself today.
Check your watch before you start eating. Or start a timer. When you’re done eating, see how long you took. Now you have a baseline for improvement! If you add only one minute per day, by the end of two weeks you’ll have added nearly 15 minutes more. Smooth ‘n’ easy.

Help yourself succeed. Eating slowly is one of the most important habits of the PN system. But in a rushing-around and busy society, it’s hard to remember at first. Changing a habit will take a little extra effort in the beginning, and that’s OK. That’s why we recommend at least two weeks on this habit. Here’s how to stay on track:
1. Make a note of your goal to eat slowly on a Post-it note, your computer, or your phone.
2. Put it somewhere that you’ll see it often, especially before you eat.
3. If you’ve used your computer or phone, set a reminder to go off before your regular meal times.
4. During your meal, try using a timer to check how fast you’re eating.
5. You can also use an app. Here is one we like: EatSlowly (for iphone)
6. Having a bit more information about what you’re actually doing can help you track your improvement with this habit over the next couple of weeks.
7. Even if you add only one minute per meal, that counts as progress!