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

37
Five Fast Fixes Get your diet back on track with these quick tips!

Upload: others

Post on 12-Aug-2020

4 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 2: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

How this evening will go…

Fun

Friendly

Full of Information

Introduction

Page 3: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

What we will cover…

Where are we now?

Can I fix something quickly?

What are we prepared to do?

Introduction

Firstly

Fast

Fixes

Page 4: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 5: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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?

Page 6: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

Weight Loss

Sports Performance

Muscle Gain

Health

Injury Recovery

What are we trying to achieve?

Page 7: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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…

Page 8: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

Not delivering

resultsInconsistent

Hard to follow

Makes me feel bad

Not tastyMissing key

nutrients

What might not be working for you…

Page 9: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 10: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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”?

Page 11: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

What

10%

How

90%

Getting things done…

Page 12: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

&

HOW!

Five Fast Fixes…

Page 13: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

“Healthy Food” Too much

of it!

#1 – Are you eating too much?

Page 14: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 15: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

• 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

Page 16: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 17: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

▪What is compliance?

▪ Following the portion control guide

▪ Aiming for 90% adherence

#2 - How compliant are you?

Page 18: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

#3 Meal Preparation

Page 19: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 20: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 21: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

#4 - Those “Extras”

Add Up…

Page 22: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

The bites

The licks

The spoon fulls

The hand fulls…

#4 - Those Extras Add Up…

Page 23: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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…

Page 24: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 25: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

“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

Page 26: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your
Page 27: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

• 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

Page 28: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

Let’s Review…

Page 29: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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…

Page 30: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 31: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

▪ 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:▪ [email protected]

▪ Facebook

▪ adywatts.com

Resources…

Page 32: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

Bonus slides that may be

useful…

Page 33: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 34: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 35: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 36: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

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

Page 37: Five Fast Fixes Get your diet back on track with these quick tips!All Five Fast Fixes… All Five Fast Fixes… Those little extras add up •Be honest with yourself. Understand your

Look back at what you have written…

Review