Setting Realistic Attainable Goals with Food

January is the most popular time for reflecting on the year prior (or possibly for some, closing that chapter and focusing on moving forward) as well as setting new goals for the year ahead.

 

Even though there really isn’t any BIG or drastic difference between going from December 31 to January 1 of a new calendar year, there is something about it that reinvigorates people.


Maybe it's because it just feels like a clean slate, or a fresh start by default. Or maybe it’s the buildup of overindulgences from the holidays that makes one feel like they need to get back on the wagon come the first of the new year. 


Regardless, many people start off strong and focused and then slowly after a few weeks, reality sets in and that momentum starts to fade. And then soon enough we find ourselves back in our old habits and behaviors, feeling like we need to “start over” again. This, my friends, is the inevitable trap of the “all or nothing” plan. 


Maybe you’re feeling that way right now? We’ve all been there


In order to REALLY make changes and reach goals, we need to break them down into much smaller realistic bite-size pieces. So small that it feels achievable on a daily basis and consistent week after week. One really important thing to note about this is that it gives space for flexibility. Whereas “all or nothing” does not. And let’s face it, we are human, and life can often be inconsistent or just messy. Which is why we must build a stable foundation of healthy habits to fall back on. 


One of the best places you can build a reliable foundation is with your nutrition. Although this might look a little bit different for each of you depending on where you currently are in your journey, I want to drop a few tips for how to construct realistic habits or behaviors when building your food foundation…


  1. Rather than focusing on a specific diet or a start and end date, focus on the bigger picture of eating more whole foods with minimal processing. 

    1. The cool thing about this is that there is so much variety and you get to choose what you like and what feels best in your body! 

  2. Try not to completely eliminate foods or food groups (unless of course you have a specific food allergy or food intolerance). 

    1. For example, rather than saying “I’m not going to eat any carbs for the next 30 days,” the smarter, more realistic statement can be… “I’m going to focus on eating nutrient dense carbs that give me energy and leave a little space for an occasional treat.” See how this simple shift is focusing on adding and nourishing rather than taking away? 

  3. Plan ahead. This is SO key for consistency and it doesn’t have to be complicated. Everyone’s schedules are busy. 

    1. Take a half hour away from scrolling social media and instead, pick out a few recipes you want to make for breakfast/lunch/dinner and write down a grocery list. Pick out the days that you know you will be able to cook. On the days you know you won’t have time to cook, make sure you have leftovers OR have a couple of really easy healthy options on hand. Something that you could whip up in 5 mins or less. 


The most important part of building a foundation with food is making it realistic in your lifestyle. When you try to change too many things at once, it usually doesn’t end well and leaves you feeling like you’ve failed, which makes you want to give up. I promise this has nothing to do with your willpower and has everything to do with the habits you implement.