Showing up for WOD is the first half of the battle. The second is eating healthy. If the thought of eating healthy consistently is daunting, use this approach to keep it simple: make small changes. Small changes are things that you can begin incorporating into your day right away. When combined, these small changes will amount to lots of new, healthy habits that jump-start your clean eating.
Why make small changes?
By taking this approach, you can start transforming your eating habits today! Pick one small change to make and implement it right away. This is just one of the many benefits of taking this approach. In addition, small changes are more effective and sustainable in the long run. It is hard to maintain a big change, but small changes are easily to maintain in the long term — this is key to making clean eating part of your healthy lifestyle.
What kind of small changes should I make?
Get creative! Think about what you want to change and pick one small action that leads to that goal. To get you started, here are a few ideas you can implement into various areas of your life:
Change starts in the home. You likely spend a lot of time at home, but even if you are always on-the-go, your home serves as a base for preparing you for all of your other commitments. This is a great place to start when you are making small changes for your new, healthy lifestyle. What you do here will likely begin to stem into other areas of your life. Give these changes a try or think of a few home changes you would like to implement yourself!
1. Restock the fridge with clean foods
2. Plan meals ahead of time for a balanced diet and portions
3. Make healthy foods accessible (for example, pre-cut fruits and vegetables)
4. Get rid of soda and sugary drinks to reduce temptation
Another place where you spend a lot of time is at work. While you likely only eat one meal at work per day, there are changes you can implement to encourage and support your clean eating. These are simple changes that may help you make smart eating decisions while at work — even when things are tough!
1. Write positive reminders in your office
2. Keep healthy snacks nearby
3. Stick to drinking water throughout the day
4. Pack a lunch rather than eating out
Dining Out Changes
When you are not at home or at work, you may be dining out. Clean eating does not mean that you cannot dine out, it simply means that you have to make different choices or make small changes when eating out. If you are not sure where to start on making your restaurant meals more healthy, use these small changes to get started the next time you dine out.
1. Set aside half of the portion right away, so you are not tempted to overeat
2. Drink water
3. Choose a healthy salad as a starter
4. Stick to baked, grilled, or steamed foods
Finally, whether you are eating at home, work, or out, mindset is key. This is what you will use to overcome temptations you may face and to stick to your clean eating lifestyle. Your mind is what will help you strategize to eat clean wherever you go!
1. Pay attention to your “triggers” for eating junk foods or overeating
2. Be confident in your ability to succeed
3. Make clean eating part of your life, not just a diet until you hit the right number on the scale or reach your fitness goals
4. Develop a go-to response when you are tempted to snack on something outside. Perhaps drink a glass of water or take a short walk instead.