How to EASILY eat better

(without needing a meal plan or counting calories)

What would it feel like if you could drop the meal plans, stop counting calories or macros, and still know that you were eating in a way that was healthier and supporting your weight loss goals?

It doesn’t have to be difficult at all: because the only thing that really has to shift is your focus.

Start focusing on eating better – not on being perfect.

Eating better is actually doable. You can start today – the next time you eat. What I hear a lot when I’m speaking to women is: “I’m trying to eat healthy” or “eat right”. There’s nothing intrinsically wrong with saying that. But the language you use and the way you talk to yourself about your goals influences your feelings about them.

Look at those phrases again. “I’m TRYING to eat RIGHT”. Urgh! Doesn’t that give you the idea that this is going to be really hard? That it might even be unpleasant?

Well, it doesn’t have to be. This can actually be fun!

I’m going to tell you how to make a super simple plan to make this incredibly easy, and show you what it looks like in practice too. I’m so excited to share, and I’d LOVE you to try it this coming month and let me know how you get on.

The plan:
  1. Think about small changes that you know could add up for you.
  2. Decide on 3 easy doable changes you can make every day without feeling deprived.
  3. Print out a calendar page for the month (search for ‘blank calendar templates’ and print one you like).
  4. Write down the 3 changes you’re going to make on the page and make a little mark in a different colour by each.
The action:

Put your calendar page somewhere really visible to you, and use it as a checklist each day. When you’ve made each change, you can mark it off on the day with the appropriate colour – make a satisfyingly big mark, a tick, an x… whatever you like. Watch your lines of coloured marks build up every day!

 

I do this with my clients when they’re struggling to implement changes because it’s SO effective. There’s something about building up those streaks of marks that feels super rewarding (note: there actually is… our brains love this stuff! Drop me a message if you want to geek out on that a bit more with me).

Keeping track like this helps you stay motivated and build new habits in a short space of time: and the beauty of it is that it doesn’t have to be perfect for you to see results. 

If you break your chain (and you won’t want to!) then it’s all good. Just get right back on it the next day. No starting from scratch, just carry on as if nothing happened.

 

Now, you may be thinking: “That’s all well and good, Kezia, but…

How does this look in practice?

How do you do it without feeling deprived?”

 

Let’s talk about that.

Let the changes be small and easy to do

We said small changes, right? Make sure they are things that feel easy, but that you KNOW will make a difference. If you have a big habit change you want to make – eg. “I want to give up all the soda I drink” – don’t try and go there in one giant step. Because:

  • It’s not a small change. So technically you’re not following the plan.
  • It’s not a small change. It will feel hard to do, and when your willpower dries up, you’ll give up, feel all kinds of frustration and generally rubbish feelings. Neither of us want that.

Now you get to choose if you follow the plan. But I know you want results and I want to help you get them. So give this a shot. One month to see what happens. You’ll see how much things can move on in a few weeks. 

Small, consistent steps = weight loss that lasts

Focus on adding in

You can make changes where you cut things out if that genuinely feels easy to do and you’re sure it won’t leave you feeling deprived (eg. I’ll eat one less snack a day).

That said, it’s often easier and more fun to crowd out junky foods and drinks by adding something else in.

Take your idea for the change you want to make and flip it around. For example, what if I added more vegetables to my meals if I wanted to stop snacking? That feels easy, and if I’m fuller at mealtimes then I’m less likely to snack after I’ve eaten.

Or how about I add in herbal teas or fruit-infused water every day? Drinking more of these things is going to make me feel better, and would help me crowd soda out.  

Need more ideas on what you can change to support your weight loss? Learn more about what to eat to lose weight.

Or swap out

Use the same principal but make designated swaps for foods or drinks that you want to cut back on. For example:

  • Instead of a syrupy coffee for breakfast, try a fresh smoothie or a home-made muffin.
  • Instead of grabbing lunch at McDonalds, take in food from home.
  • Instead of ice cream for dessert, have some baked fruit with raisins.

Using this method really works because if every day you start:

  • Drinking more water (and so less soda and alcohol)
  • Adding in more veg (so you get extra nutrition, and don’t always want to snack)
  • Having a more balanced breakfast (which is less sugary and fatty and keeps you full until lunchtime)

Without even trying, you’ll be eating fewer calories and putting more good things into your body.

So without counting calories or following a meal plan, you could easily lose a few pounds in a month.

Using this method really works because if every day you start:

  • Drinking more water (and so less soda and alcohol)
  • Adding in more veg (so you get extra nutrition, and don’t always want to snack)
  • Having a more balanced breakfast (which is less sugary and fatty and keeps you full until lunchtime)

Without even trying, you’ll be eating fewer calories and putting more good things into your body.

So without counting calories or following a meal plan, you could easily lose a few pounds in a month.

Is this sounding good yet?

Need some help to make it happen?

I know that even when you have a plan of action, it can feel hard to take the next steps on your own: and I understand how much your confusion around food and worry about your weight can impact you and your business.

Helping you find out what’s stopping you so you can take the next steps forward is some of the most fulfilling work that I do.

So if you’re feeling stuck and want some help overcoming this, then I’d love to support you.

Book in for a FREE 30 minute mini-session that’s completely personalised for you. We’ll talk about what’s holding you back and how you can take charge of the situation, and I’ll give you the best next steps to take so you can move forward and have the permanent weight loss you’re looking for.

Just tap the button below to book into my calendar: I can’t wait to speak to you.

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