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Five Fast Fixes Get your diet back on track with these quick tips!
How this evening will go…
Fun
Friendly
Full of Information
Introduction
What we will cover…
Where are we now?
Can I fix something quickly?
What are we prepared to do?
Introduction
Firstly
Fast
Fixes
Where are you at right now?
What are you trying to achieve?
When it comes to nutrition -
What’s working for you and what’s not?
Weight Loss
Sports Performance
Muscle Gain
Health
Injury Recovery
What are we trying to achieve?
Haven’t changed much and got results
Can still enjoy foods that I like
Doesn’t require me to think too
much about what I do
Fits in well with the family
What might be working for you…
Not delivering
resultsInconsistent
Hard to follow
Makes me feel bad
Not tastyMissing key
nutrients
What might not be working for you…
Starve myself!
Cut out certain foods
Supplements
Try a new diet plan
More exercise
What do we think of when it comes to “fast
fixes”?
What
10%
How
90%
Getting things done…
&
HOW!
Five Fast Fixes…
“Healthy Food” Too much
of it!
#1 – Are you eating too much?
• Yes, snacks count!
Carry it with you everywhere
• Don’t wait until the end of the day
Fill it in as you go
• Look at the suggested portion sizes and adjust
Review it
#1 - Fast Fix – Keep an accurate food diary
▪What is compliance?
▪ Following the portion control guide
▪ Aiming for 90% adherence
#2 - How compliant are you?
#3 Meal Preparation
This goes hand in hand for compliance
Lots of strategies…
•Bulk Prep for the week
•Prep every 3 days
•Prep on the spot
•Prep certain items
#3 - Meal Preparation
Write it in your calendar
• Don’t have one? Use one!
• Set the date each week
Be accountable
• If it’s in your diary then stick with it, you owe that time to yourself
Find meals/snacks that suit you
• Keep it simple and keep it tasty!
#3 - Meal Preparation Strategies
#4 - Those “Extras”
Add Up…
The bites
The licks
The spoon fulls
The hand fulls…
#4 - Those Extras Add Up…
Be honest!
• Food diaries are rarely 100% accurate
Use other strategies
• Add labels to snacks
• Don’t buy “trigger foods”
Understand the impact of “a little”
• When working to your goals, the reward is the goal, not the food
#4 Those Extras Add Up…
“Weekenditus”
•“Oh it’s the weekend, I can relax a little”
“It’s my reward”
•“I’ve done really well this week, I can treat myself to a few glasses of wine and a nice desert”
#5 – Your “Off Plan” Meals are too off
• Only dogs and kids get food as treats
• Be mindful of what choices your make and don’t stray too far off the path
#5 – Your “Off
Plan” Meals
are too off
Let’s Review…
Keep an accurate food diary
•What get’s measured gets managed
Aim for 90% compliance
•Anything less will be maintenance at best
Meal Preparation
•This really helps with compliance
All Five Fast Fixes…
All Five Fast Fixes…
Those little extras add up
•Be honest with yourself. Understand your triggers
Beware of “Off Plan” Meals
•You are an adult, don’t treat yourself with food
▪ This presentation is available online as well as a Food Diary and a Portion Control record. We will also email you a link!
adywatts.com/members
▪ If you have any questions or would like further help, please don’t hesitate to contact us:▪ [email protected]
▪ adywatts.com
Resources…
Bonus slides that may be
useful…
Water
• Helps with: Transporting, dissolving, cleaning, reacting, padding our joints and regulating temperature
Protein
• Helps with: Fat loss, repair/growth, immune system, hormones, energy and many other processes
Common dietary deficiencies
Water
• Drink prior to or with every meal
• Drink regularly throughout the day
Protein
• Looking for 1-2 palm sizes per meal
• Vary your sources
Common dietary deficiencies
Vitamins + Minerals
• Many, many, many metabolic processes!
• Essential for optimal health
Essential Fats
• Helps transport vitamins, involved in growth/repair, provides energy, needed for optimal health
Common dietary deficiencies
Vitamins + Minerals
• Eat plenty of fruit/veg.
• If weight loss is your goal, chose more veg. than fruit.
Essential Fats
• Include oily fish in your diet
• Supplement with fish oils high DHA/EPA
Common dietary deficiencies
Look back at what you have written…
Review