A Dietitian’s Guide on how to change your diet.
Embarking on a journey towards a healthier lifestyle is a commendable decision that can have a profound impact on your overall well-being. As a dietitian, I understand that making significant lifestyle changes can be challenging, but with the right guidance and mindset, you can set yourself up for long-term success. In this article, I will provide you with a comprehensive guide on how to get started on a healthy lifestyle.
Define Your Goals
The first step in your journey towards a healthier lifestyle is to clearly define your goals. Take some time to reflect on why you want to make these changes. Are you looking to lose weight, improve your energy levels, manage a chronic condition, or simply feel better in your own skin? Setting specific, achievable goals will give you direction and motivation.
Do a Health Audit
If you are managing several health conditions, it can be helpful to meet with your primary care provider to review your current health status. That means getting blood tests, for example your lipids and blood sugar levels, to have a clear baseline.
Assess Your Current Habits
To make meaningful changes, you need to understand your current habits. Most people I see don’t find food diaries particularly helpful because they already have an idea of what they’re not doing right. However, some tracking apps can be useful to learn a bit more about your food choices in terms of the nutrients and energy they provide.
Take note of your physical activity level, sleep patterns, and stress levels. This self-assessment will help you pinpoint areas that require attention.
Take note of your physical activity level, sleep patterns, and stress levels. This self-assessment will help you pinpoint areas that require attention.
Gradual Changes
Rather than trying to overhaul your entire lifestyle overnight, focus on making gradual changes. This approach is more sustainable and less overwhelming. Start by making small adjustments to your diet and physical activity routines.
Often during a consultation we might touch on many changes that one can make. However, I often try to make a point to say that it doesn’t all have to happen tomorrow. If you start by drinking more water and having a high protein breakfast, you will notice the impact of these across your day, therefore making it easier to work of further changes.
Often during a consultation we might touch on many changes that one can make. However, I often try to make a point to say that it doesn’t all have to happen tomorrow. If you start by drinking more water and having a high protein breakfast, you will notice the impact of these across your day, therefore making it easier to work of further changes.
While there are many smal details and nuances when it comes to nutrition, I like to start with what we call the big rocks:
- Protein
- Vegetables
- Hydration
- Sleep
Protein
Protein is the golden ticket when it goes to weight loss. Protein keeps you full, which means you are less likely to find yourself wanting to eat things that are less helpful or your health goals. Eat protein in every meal. Especially at breakfast.
Vegetables
We all know vegetables are good for us. These tend to go amiss when we’re not organised and find ourselves relying on convenient meals like bought lunches or quick spaghetti bolognaise dinners. Make vegetables half or your plate, and it will displace some of the heavy carbs which we often use as filler foods.
Hydration
Don’t forget about the importance of staying hydrated. Water is essential for various bodily functions, including digestion and circulation. Aim to drink at least 8-10 glasses of water a day, and adjust your intake based on your activity level and climate.
Quality Sleep
Quality sleep is often overlooked but is vital for your health. Far too many of as have learned to muscle through the week to then try to catch up on the weekend. We know this is not good for long term health. It is also ruining your energy throughout the week. You might give yourself enough time to sleep. Aim for 7-9 hours of restful sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to sleep.
Seek Support
Quality sleep is often overlooked but is vital for your health. Far too many of as have learned to muscle through the week to then try to catch up on the weekend. We know this is not good for long term health. It is also ruining your energy throughout the week. You might give yourself enough time to sleep. Aim for 7-9 hours of restful sleep each night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to sleep.
Stay Patient and Persistent
Lastly, remember that adopting a healthy lifestyle is a journey, not a destination. There will be ups and downs along the way, but it’s essential to stay patient and persistent. Celebrate your successes, learn from setbacks, and keep moving forward towards a healthier, happier you.
Embarking on a healthy lifestyle journey is a commendable choice that can lead to improved well-being and longevity. By setting clear goals, making gradual changes, and prioritizing balanced nutrition, regular exercise, and self-care, you can jumpstart your path to a healthier you. Remember that small, consistent efforts can lead to significant long-term results. Stay committed to your goals, seek support when needed, and enjoy the positive impact a healthy lifestyle can have on your life.
Embarking on a healthy lifestyle journey is a commendable choice that can lead to improved well-being and longevity. By setting clear goals, making gradual changes, and prioritizing balanced nutrition, regular exercise, and self-care, you can jumpstart your path to a healthier you. Remember that small, consistent efforts can lead to significant long-term results. Stay committed to your goals, seek support when needed, and enjoy the positive impact a healthy lifestyle can have on your life.
