New Year, New Habits?

We’ve all been there: eaten too much, drank too much and done practically no exercise over Christmas. Now what? What’s the plan? As we head into the new year, many of us embark on a journey to adopt healthier lifestyles and make positive changes to our well-being. While setting resolutions is a commendable first step, the key lies in sustaining these healthy habits throughout the year and beyond. At daveynutrition, we believe in empowering individuals to make lasting changes that contribute to a lifetime of wellness. We want to equip you with practical strategies for establishing and maintaining healthy habits in the new year.

Set Realistic Goals

One of the primary reasons people struggle to maintain healthy habits is setting unrealistic goals. Instead of aiming for drastic changes, or larger, vague goals such as ‘Fat Loss’, start small and gradually progress. Set achievable goals that align with your lifestyle and preferences. Whether it’s incorporating more fruits and vegetables into your diet or committing to regular physical activity, realistic goals set the foundation for success. Even when people know this, they still often look for a way to get a ‘quick reset’ or ‘fast start’. At daveynutrition, we understand the need to feel like you are making progress, but time and time again we see people trying to take shortcuts with their health and it ending with disappointment. 

Think much bigger than just weight. Could this January be your best January? Why? If you think of practical things you can commit to, be consistent at and still be doing next December and beyond, that is something you can call a success. Taking on 10 things for the next 3 weeks and soon realising it’s not sustainable will have you back where you started and maybe even more disillusioned than ever. 

Instead of a single focus like fat loss, consider these things:

• What is your kitchen setup like?
• How is your food prep system? 
• Do you have a list of healthy recipes?
• How can you build a positive mindset?

Create Your System:

A tidy kitchen that has all the tools and ingredients you need to create nourishing meals is vital for efficiency and building a positive mindset towards good food habits. Trust me, I know how frustrating it is to have pans that burn food easily, blunt knives and no order for where things should be. It creates stress and frustration and you just won’t enjoy the process of cooking. Coupling that with not having any plan for the way you approach your nutrition is a ‘recipe’ for disaster!

Having a better understanding of the times in the week you need to plan ahead for, the specific meals you are making and knowing what ingredients you are going to use is vital to having a successful ‘system’.  Ask yourself:

• What are the meals you are going to eat this week?
• Do you have the key ingredients you need to make those meals? 
• Have you planned your exercise sessions and the meals you are going to eat before and after each session?

At the end of the week, reflect on if you actually executed those tasks and how did it feel to have executed that plan? We often forget to really assess how a plan feels to have been implemented well. 

Practice Reflection: How Does It Feel?

You did a good job, how does it feel to eat well? What are your energy levels like? What would you do differently? You will be amazed that if you take this approach, you will add layer by layer to your own learning and build new much more consistent behaviours.

Improve Your Mindset:

Here are 5 key things I want you to think about this January. If you consider these things, I can assure you that taking this mindset can have an immeasurable impact on your ability to be consistent with your nutrition, health and lifestyle. 

– Think about food and nutrition in a positive way. Allow your thoughts about food and how food makes you feel to evolve as you continue to learn about food and what works for you.

– Knowledge doesn’t necessarily translate into best practice. Healthy eating is a habit. You have to put conscious effort into creating habits and routines in your daily life if you want to see consistent positive daily outcomes. 

– Nutrition is one of many pieces of a larger puzzle that makes a healthy lifestyle. No component works in isolation.

– Building a positive relationship with food is an absolute necessity for long-term, sustainable healthy eating habits. A guilt-driven and negative relationship only creates a vicious cycle of negative emotions and a short-term focus on your goals.

– Create values for your home around food and cooking. If you live with a partner, family or friends, try to get them involved and to buy into these values. These can be based around:

• Cooking and sharing meals together 
• Eating seasonal foods
• Supporting local producers 

Create a Supportive Environment:

Surround yourself with people who share a similar vision or goals. Whether it’s friends, family or online communities, having a support system can provide encouragement, accountability and motivation. Share your successes and challenges, and celebrate each step toward a healthier you.

Take A Sustainable Approach

Our Empower Fat Loss Program is designed to help you achieve your fitness goals and transform your health and performance in a sustainable and empowering way. Build the habits, strategies & routines that will create a new level of consistency in your life for sustained success. You can learn more about this program here: Empower January 2024!

Embarking on a journey towards a healthier lifestyle is commendable, but the real victory lies in sustaining those changes throughout the new year and beyond. By setting realistic goals, creating your own personal system, reflecting on your progress, having a supportive community and taking a sustainable approach, you can create your game plan for long-term wellness. At daveynutrition, we are committed to guiding you on your journey to a healthier, happier and more energised life. Cheers to a year of sustained healthy habits!