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Having resolutions to eat well or eat to lose weight are great, but many of us start with a big goal and quickly discouraged when we miss the mark once or are less than perfect when it comes to discipline.  So let’s start with some simple goals and I guarantee you will see real results!  I challenge you to FOUR mini goals for the month of January.  Start focusing on only one per week and then move to the next continuing with what you picked up in week 1 and then building on week 2.   If that is overwhelming start with goal #1 for two weeks and then move to goal #2 for the next two weeks… build from there.  These new habits take time but are worth it!

Skipping breakfast is actually one of the biggest nutritional mistakes you can make because it plays such an important role in revving up your metabolism. Not typically hungry in the morning? You might have eaten too many calories the night before, whether in a late night dinner or while munching your way through a bag of potato chips. Try to avoid eating 3 hours before going to bed. No time for breakfast? Remember it doesn’t have to be a sit-down meal. A piece of whole grain toast with peanut butter mixed with some protein powder, topped with a few banana slices can be a great on the go option.

Since our bodies are made of mostly water, it needs water to perform optimally.  Making sure you consume enough water will not only keep you hydrated but will keep you alert, help your body detoxify naturally and also reduce the amount of extra calories entering your body from either liquids (pops, juices etc) or food that you keep eating when really you are just thirsty!  Easy tip: Start the day with a water bottle (500ml) and put 4 rubber bands around the top.  When you are finished off with one bottle take a band off, repeat.  See how well you did by the end of the day! Your goal is all 4 bands are removed = 8 glasses of water.

Split lunch into two halves and eat equal amount at both times.  Try to spread out your calories throughout the day by starting with a healthy breakfast of protein, carb and healthy fats.  Repeat at lunch with a high quality tuna or chicken wrap with fruit or veggies, snack on greek yogurt w nuts and berries, and finish the day with dinner.  Remember to include high quality proteins at every meal, avoid saturated fats and consume lots of fruit and veggies throughout the day.  Spreading out your meals helps keep your metabolism going so your body will constantly be burning energy for fuel because it knows another small meal is coming soon. Skipping meals forces your body into “survival” mode, holding on to calories which will slow down your body’s calorie burning… avoid skipping meals at all costs!  Eating often keeps your energy up and helps to stabilize your blood sugar.  Ideally aim to eat 4-6 small meals per day every 2-4 hours.

You can do it!  Stop eating 3 hours before bed.  If you have had a full day of proper eating (small meals, lots of protein and enough water) chances are you are eating out of boredom.  Eating late at night is usually most peoples downfall and the time the worst choices are made.  If you are always eating at the same time, re-evaluate your day.  Did you skip meals?  Did you take in small meals throughout the day with enough protein?  If you are eating out of boredom or for something to do, replace that activity!   Go to bed early or choose something else to fill that time – read, go for a walk, have a tea… Address late night eating by determining whether it is truly hunger or habit then make a plan to break it.

These are small steps towards a healthier you and a great place to start with those nutritional resolutions.

Have a question or another tip? Leave a comment!  What is your best tip to conquer the goals listed here?  Share your ideas and wisdom with us…