PLEASE DON’T “Eat What I Eat” Pt 3: Why Your Trainer Has No Business Using Their Diet As Your Guide

So now you know it isn’t always the best idea to simply take the advice, “eat what I eat” (Check out Parts 1 and 2, if you missed them). But then what should you do when you want to make changes to your diet (used here to describe what you eat, not necessarily a restrictive way to alter your body as it has come to be known)?

That’s a great question!

There are many reasons you might want to make changes to the way you eat: more energy, more nutrient density, better digestion, improved athletic performance, etc. The trick is making changes in a slow, consistent, and sustainable way for long term success. This means avoiding fad diets, quick-fixes, and 30-day challenges if you are looking to make long-lasting change. And while using what your trainer, or friend, or family member has done as inspiration can feel helpful at times, we know it isn’t the best route for success.

This is where habit-based nutrition change comes into play.

Unlike following a meal plan (or someone else’s meal plan), making habit based dietary, movement, and recovery-based changes improves your chances of sticking to the changes and reaping all the rewards. Effective habit change is slow, methodical and built on what is already going well/routine in your life.

Let’s take a look at some of the strategies I encourage with my own clients as they work to incorporate new habits.

1. Choose a habit that is really important to you!

You are infinitely more likely to stick with a change that really matters to you. That means it needs to connect to your goals and really connect with the things you value most in your life. If you really want to improve your cholesterol because it is something that has affected other family members, you might be more likely to make some different dining choices. It’s also important that it is important to YOU specifically, meaning the latest fad habit might not be the right choice because you might not care about choosing wild caught salmon over farm-raised and building a habit around someone else’s goals is a recipe for disaster.

2. You need to be very confident you can accomplish the habit.

Something that surprises many of my clients is that a new habit should almost feel easy. Meaning what you choose to incorporate shouldn’t feel daunting. You should have pretty solid confidence you’ll be successful. For example, if a client says, “I will add a serving of vegetables at every meal,” I typically ask how confident they think they are at accomplishing this on a scale from 1 to 10 (10 being absolute certainty they can do it). If the number is less than 8, I encourage them to shrink the habit. The client might be 90-100% confident they can start by adding a serving of vegetables at 1 meal a day. There is plenty of time to add to the habit later.

3. Only attempt one habit at a time.

Just take it one step at a time. Focus on one new habit every 2-3 weeks. The more we try to take on the more likely we won’t be successful with any of it.

4. Try to add before subtracting.

It can feel like you are depriving yourself when you restrict, besides we know restriction in most cases isn’t supportive of our goals and could lead to more binge-like behaviors. In many cases it is likely more beneficial to think about habits that encourage abundance. For example, adding more protein, drinking more water, varying the colors on a plate, etc.

5. Tell people about the habit for added accountability.

It’s always easier when you have someone in your corner. You don’t have to be annoying about it. Simply find someone you trust, maybe someone who is also interested in making some change, and let them know what you are working on. This way if you are struggling, need some support, or just want to complain, you have someone to help. A trainer or coach can be a great resource for this. And I don’t necessarily mean they are a drill sergeant holding your feet to the fire, just someone to serve as a cheerleader!

It’s important to remember that just choosing a habit doesn’t protect you from disordered eating behaviors. Habit based nutrition change can easily fall into restrictive and harmful if you aren’t careful. Make sure you work with a coach or support individual who understands nutrition science, signs of disordered eating, and other obsessive and/or destructive behaviors. If you are ever in doubt, seek the advice/guidance of a registered dietician.

So here’s to long-term dietary and wellness success that supports your life and makes you feel your best rather than shrinking to fit an ideal! I encourage you to learn all about what your trainer’s nutrition and exercise choices are, just don’t treat them as the ultimate solution for you. A great coach will be more than willing to tailor a program and nutrition approach that supports your lifestyle and what YOU want.