MEAL PLAN RAMP UP SCHEDULE
One of the biggest mistakes people can make when it comes to improving their nutrition is CHANGING TOO MANY THINGS AT ONCE!!… Making too many changes at one time will burn out your WILLPOWER and crush your SELF ESTEEM!…
Your WILLPOWER works very much like a MUSCLE… If you put too large of a load on your WILLPOWER, your WILLPOWER will fail you!! When WILLPOWER fails, people tend to revert straight back to their old habits and solidify the belief that THEY CAN’T DO THIS and that CHANGE IS HARD!!
Well- my friends, I am here to tell you that YOU CAN DO THIS and that CHANGE IS NOT AS WE MAKE IT!!!
YOU CAN CHANGE YOUR EATING HABITS when you change at a pace that your willpower can handle!
Follow the outline below to learn how to RAMP-UP into your new MEAL PLAN instead of jumping straight into it!
Your goal is to start with 1-3 changes in your nutrition, practice those changes until you feel like it is no longer emotionally or mentally challenging, then add 1-2 more guidelines and repeat!
If you have any more questions, email me at firstname.lastname@example.org
START HERE!!! Don’t worry about WHAT you are eating yet!! Just practice being aware of what and how much you are eating!
LOG FOOD DAILY- logging food is the first thing I encourage everyone to start doing!!… yes- it can feel like a chore, but food logging is SO HELPFUL in understanding how many calories and nutrients you ACTUALLY take in! This knowledge will help train you to learn what your ideal portions sizes look like and feel like. This knowledge will be crucial to becoming an intuitive eater! (I like MyFitnessPal…. but use whatever logging system works best for you!)
STAY WITH-IN YOUR SET CALORIE RANGE- as you log daily your food, stay wit-in the calories range you have determined from the “How to Determine your own Calories and Macros” page
DRINK 90oz WATER PER DAY MINIMUM- I love starting the first week with CONSUMPTION goal vs a RESTRICTION goal! This is a great way to build momentum in trusting that YOU CAN DO THIS!
This week we start monitoring just ONE MACRO… We are still not focused on food quality just yet!
CONTINUE WORKING ON THE FIRST WEEK’S GUIDELINES-
START MONITORING YOUR CARBS- As you log your food, keep your carbohydrates with-in the range you determined from the “How to Determine your own Calories and Macros” page
This week we start monitoring the next MACRO. Because we are still counting calories, the third macro will fall into place by default!
CONTINUE WORKING WEEKS 1 AND 2 GUIDELINES-
START MONITORING YOUR PROTEIN- As you log your food, make sure you are hitting your daily protein target you determined from the “How to Determine your own Calories and Macros” page. IF you struggle to hit your protein goal through food alone, consider drinking protein through the use of protein shakes!
START MONITORING YOUR FAT- By monitoring your CALORIES, CARBS, and PROTEIN, your FAT will shake down automatically!
CONTINUE WORKING WEEKS 1-3 GUIDELINES
FOCUS ON QUALITY OF CARBS- This is where we begin to shift away from PROCESSED CARBS! Your focus this week is to only eat carbs that are WHOLE FOOD (not processed, whole food, organic)… Refer to the FOOD LIST in the NUTRITION PORTAL
Now we begin cleaning up your food quality! This helps your to detach from food addictions (emotional and physical!)
WEEKS 5-8 ADDED NEXT MONTH