five fast fixes get your diet back on track with these quick tips!all five fast fixes… all five...

Five Fast Fixes Get your diet back on track with these quick tips!

How this evening will go…

Fun

Friendly

Full of Information

Introduction

What we will cover…

Where are we now?

Can I fix something quickly?

What are we prepared to do?

Introduction

Firstly

Fast

Fixes

Where are you at right now?

What are you trying to achieve?

When it comes to nutrition -

What’s working for you and what’s not?

Weight Loss

Sports Performance

Muscle Gain

Health

Injury Recovery

What are we trying to achieve?

Haven’t changed much and got results

Can still enjoy foods that I like

Doesn’t require me to think too

much about what I do

Fits in well with the family

What might be working for you…

Not delivering

resultsInconsistent

Hard to follow

Makes me feel bad

Not tastyMissing key

nutrients

What might not be working for you…

Starve myself!

Cut out certain foods

Supplements

Try a new diet plan

More exercise

What do we think of when it comes to “fast

fixes”?

What

10%

How

90%

Getting things done…

&

HOW!

Five Fast Fixes…

“Healthy Food” Too much

of it!

#1 – Are you eating too much?

• Yes, snacks count!

Carry it with you everywhere

• Don’t wait until the end of the day

Fill it in as you go

• Look at the suggested portion sizes and adjust

Review it

#1 - Fast Fix – Keep an accurate food diary

▪What is compliance?

▪ Following the portion control guide

▪ Aiming for 90% adherence

#2 - How compliant are you?

#3 Meal Preparation

This goes hand in hand for compliance

Lots of strategies…

•Bulk Prep for the week

•Prep every 3 days

•Prep on the spot

•Prep certain items

#3 - Meal Preparation

Write it in your calendar

• Don’t have one? Use one!

• Set the date each week

Be accountable

• If it’s in your diary then stick with it, you owe that time to yourself

Find meals/snacks that suit you

• Keep it simple and keep it tasty!

#3 - Meal Preparation Strategies

#4 - Those “Extras”

Add Up…

The bites

The licks

The spoon fulls

The hand fulls…

#4 - Those Extras Add Up…

Be honest!

• Food diaries are rarely 100% accurate

Use other strategies

• Add labels to snacks

• Don’t buy “trigger foods”

Understand the impact of “a little”

• When working to your goals, the reward is the goal, not the food

#4 Those Extras Add Up…

“Weekenditus”

•“Oh it’s the weekend, I can relax a little”

“It’s my reward”

•“I’ve done really well this week, I can treat myself to a few glasses of wine and a nice desert”

#5 – Your “Off Plan” Meals are too off

• Only dogs and kids get food as treats

• Be mindful of what choices your make and don’t stray too far off the path

#5 – Your “Off

Plan” Meals

are too off

Let’s Review…

Keep an accurate food diary

•What get’s measured gets managed

Aim for 90% compliance

•Anything less will be maintenance at best

Meal Preparation

•This really helps with compliance

All Five Fast Fixes…

All Five Fast Fixes…

Those little extras add up

•Be honest with yourself. Understand your triggers

Beware of “Off Plan” Meals

•You are an adult, don’t treat yourself with food

▪ This presentation is available online as well as a Food Diary and a Portion Control record. We will also email you a link!

adywatts.com/members

▪ If you have any questions or would like further help, please don’t hesitate to contact us:▪ info@adywatts.com

▪ Facebook

▪ adywatts.com

Resources…

Bonus slides that may be

useful…

Water

• Helps with: Transporting, dissolving, cleaning, reacting, padding our joints and regulating temperature

Protein

• Helps with: Fat loss, repair/growth, immune system, hormones, energy and many other processes

Common dietary deficiencies

Water

• Drink prior to or with every meal

• Drink regularly throughout the day

Protein

• Looking for 1-2 palm sizes per meal

• Vary your sources

Common dietary deficiencies

Vitamins + Minerals

• Many, many, many metabolic processes!

• Essential for optimal health

Essential Fats

• Helps transport vitamins, involved in growth/repair, provides energy, needed for optimal health

Common dietary deficiencies

Vitamins + Minerals

• Eat plenty of fruit/veg.

• If weight loss is your goal, chose more veg. than fruit.

Essential Fats

• Include oily fish in your diet

• Supplement with fish oils high DHA/EPA

Common dietary deficiencies

Look back at what you have written…

Review