The Busy Person Guide To Nutrition. Or Really anybody

Busy, stressed out and too many responsibility’s have staying on nutrition tough. This guide is for you.

You see you got make your nutrition program work for you not the other way around. I’m going to guide , on how to customize your nutrition, so its fits you.

Asses- Let’s take a few minutes asses your current situation. Big mistake is people do things, they are not yet ready for.

Test your hr in am for few days. If it’s  higher than 65. You are probably under fear amount stress, you should stay away from advance nutrition strategies . Get more sleep.

How are you kitchen skills? Do you cook well, can flavor food well with spices, do prep food well? If you said no to most of those, your going start with level 1 below.

Keep food log for a week. Whats pop out at you, that is your weak point? This should point to where, you should focus on first.

Do you have good social support? If no, your going want start slower . It might be harder for you maintain will power. So start easy and progress from there.

Are you really committed to doing or are you kinda on the fence? If your not super committed and motivated  your going want start with 1 habit every 2-3 weeks. Build some small wins first. You might tempted to do too much, we have to honest about where, we are at for this to work.

The plan

Level 1- This is for pure beginners, you have very hard time staying on most diets, you don’t cook very much, not too much social support and aren’t sure you can make any nutrition changes.

Work on 1-2 habits at item and until your extremely confident with them. If your not confident in doing them, make it easier at first.

Keep a food log and track everything.

Eating slower and stopping when your full, not stuffed.

Be present and know why your eating? Are you hungry, Are you bored or Are stressed?

Plan, shop and prep each week. You can do this for the whole week or maybe at first its just for breakfast and build on that. Another thing is plan, shop  and prep for your trouble meal. Maybe that is breakfast, lunch , snack after work etc.

Focus on not beating yourself up and feeling bad when you eat something, that you might consider bad.

Focus on eating at least 3x a day. If you prefer 4-6 that is fine but at least get 3 meals in.

Level 2-This the next step is good for beginner, who has done well before. If your ready for something more advanced but tracking calories stress you out. You are comfortable with most of level 1 habits.

Protein Eat 1-2 palm of lean protein 3-4x a day. Think meats, poultry, seafood, eggs and yogurt.

Eat more veggies and fruit- Eat veggies with each meal focus on low starch ones like broccoli, asparagus, kale, and green beans. Eat some fruit, if your trying lose fat, you should eat double the fruit you have in veggies.

Consume healthy fats- Keep it simple try have fats from animal products like meats or eggs, have some fat from plant sources such olive oil,avocados and eat fatty fish 2-3 x week or supplement with omega 3 fish oil.

Drink more water- Try to drink 20 oz when you first wake up and by the end of day drink 1/2 bw in ounces.

Carbs- Try to eat most of your starchy carbs like potato, rice, wrap etc after your intense training session.

Level 2 This for if you know a lot about nutrition and you can eat pretty healthy. You can also do all the above without a problem. You need more result from your nutrition program.

Create a deflcit-Cut 150-250 calories a day. Do this by using a calories tracker or look up common calories for foods. You’ll have a good idea, how you can reduce your foods a bit to get the scale moving. You would do the opposite if your trying to gain weight.

Ensure your not under eating-Track calories and make sure you not eating under 10x your bw for significant amount of time.

Focus on nutrition timing- Focus on eating carbs before and after you train and limit or cut them out , when you don’t.

Have a high calories day of good quality food every two weeks, to avoid your metabolism adapting to lower calorie range.

Asses-Decide how are you going track your progress. Basically how are you going know if these things are successful. You could use

-A Scale

-A measuring tape

-A body fat analyzer

-Pictures

-Clothes that don’t fit or are tight.

Make sure you know in what intervals  you’ll check. If you get results, don’t change a thing. If you don’t see results, ask your self this question.

-How is adherence to the habit, can it be better. A lot times you might just improve your adherence. Example going from doing something 60% of time to 80% time, can create some big changes.

-If your adherence is good, whats the next step to work on, refer to my levels, don’t move too fast. The key is making things stick long term.

There it that is your guide to how customize your nutrition if you are super busy. Be honest with your self , take action and adjust as needed.