Seven Habits for Long Term Success–Part 4
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
Healthy Fats and Portions: (week 10-12)
Healthy fats help with hormone synthesis, recovery, key metabolic tasks, regulate appetite and satiety, and make food taste good. Healthy fats are best found in whole, minimally processed foods. We need a balance of healthy fats to feel and function at our best. This is an “easy” habit to understand, but a little harder to do properly since it’s easy to overeat fats. It’s important to understand that there are different types of fat with different effects in the body. Add healthy fats to your shopping list choosing which healthy fats/fat-containing foods you like and will eat. Buy, prepare, and have healthy fats/fat-containing foods on hand, easily available. When setting up your menu make sure you incorporate healthy fats at each meal. Understand what an approximate serving size is. Women: 1 thumb of fat per meal, Men: 1-2 thumbs of fat per meal. Portion sizes may need to be adjusted based on activity level, goals, and meal frequency. Understand that healthy fats, while nutritious, are still energy-dense and should be used sparingly. It is easy to overeat this energy dense macronutrient.
Keep in mind long term change requires skills and habits. These skills must be practiced daily. Most people will need to spend a minimum of 2 weeks on each habit before becoming competent enough to build and add on the next habit. The Precision Nutrition system that we use at Fenton Fitness allows us to guide you each day of the journey with your habit and a daily lesson to help you practice, understand, and troubleshoot difficulties. Though initial progress may be slower, long term progress and sustainability put this habit based approach far ahead of any other system or diet plan in existence. If you’re interested in more information about our program and to see if we have any current openings, please feel free to contact us: email@example.com
Jeff Tirrell, CSCS, CFSC, Pn1