Grace Hammond – New Year Nutrition Reset

Key Takeaways

3 x tips for kick-starting a healthy change in the new year.

1. Set one clear goal (e.g. lose 1 stone in weight in 3 months, to eat 5 portions of veg each day, or be able to run 5km without stopping by end of Feb). Make it specific, measurable, achievable & put a time frame on it (that is realistic!)
2. Choose one small change to make (e.g. swap afternoon snack from tea & a biscuit to blueberries with walnuts or run 1km twice each week) and continue doing it until it has become embedded in your daily life as part of your normal routine rather than a short-term goal
3. Only once this new habit is in place, choose another small change and get that embedded – build step by step. Slow & sustainable changes win the race

January is a good time to make healthy changes – many people are already doing challenges such as Dry Jan and Veganuary plus there are far fewer social engagements to attend so it is a good time to try out some new healthier habits. BUT generally speaking, I always say don’t put off something until tomorrow that can be done today (e.g. waiting until Monday to start eating better or exercising more – start today no matter how small of a step!)

Bonus tip: get really clear on why you want to make a change. Is it because you feel you must or should do it? Or because the outcome is something you really want? E.g. to be fit enough to play with your children, to reduce unpleasant symptoms and improve your quality of life, to feel confident in yourself and love how your clothes look and feel. This is far more motivational than feeling like you ‘should’ be 1 stone lighter, eat more veg, be fitter etc.

The 80/20 rule: aim to eat the right foods for you around 80% of the time and the remaining 20% leaves room for flexibility – whether that be a glass of wine, bar of chocolate or a bag or a takeaway – we’ve got to have wiggle room to live our lives and this, in my experience, is the best way to sustain healthier eating habits over the long-term.