Healthy Nutrition Tips for 2020
Follow a healthier diet with these nutrition tips
We made it! 2020 is here! It’s the start of a new decade and for many of us it will be a perfect opportunity to restart our lives with a clean slate or begin a new chapter. One of the main drivers for people to initiate the wheels of change for their lifestyle will be the new year’s revolution craze that rolls around every January. Whilst this is a great way to help you kickstart your new journey unfortunately, for many of you it will remain exactly that, with more than 80% of new year’s revolution’s failing by February. This statistic increases even further for those of you that attempt dieting in the new year, one of the most prominent new year’s resolutions that seems to be popular every year. The reason why the statistic of failure is so high is often due to the incorrect application of certain diets and a misunderstanding of how dieting works. In this blog, we will highlight the key facts that you need to understand about dieting so that you can be successful in achieving your diet related new year’s revolutions and shift it into a long-term evolution of your lifestyle for the good. Follow a healthier diet with our top nutrition tips for 2020.
THE VIDEO: Healthy Nutrition Tips for 2020 – Follow a Healthier Diet
Diets – What do they have in common?
The first step in achieving any goal is to do your background research. So, before you jump in and attempting any kind of diet, we implore you to do your research first. This will really help you to get a better understanding of the steps involved and the toll it could potentially take on your body. Whilst you are searching online for diets, you may come across some of the following terms: Paleo, Keto, Intermittent fasting, Juice fasting, Atkins and many more. What we want you to do is to be extremely vigilant in your analysis of all of these different diet modalities and ask yourself the question, “What do these diets all have in common?”.
We can pretty much guarantee that the answer to the above question will almost certainly be that these diets all yield incredibly good results for people within the first 30 days but after that everybody plateaus, stops losing weight and likely gives up with the diet subsequently, rebounding to a place worse off than before they started. The reason why so many of these diets cause people to plateau after the first 30 days is because many of these diets are not sustainable solutions and they are not specific to you as an individual. Everybody has different physiology, different needs and different tastes, which is what makes us all unique so you cannot expect a one size fits all solution to work for everyone. So how do we get around this?
A Sustainable Approach – Healthy Nutrition Tips for 2020
The first thing you must do is set a clear target of what you actually want to achieve, you have to establish your “Why”. Why do I want to lose weight? Why do I want to change my eating habits? Once you have discovered this reason, this is what will help to keep you accountable to adhering to the changes you implement because this is the real reason why you want to change your lifestyle.
From here, rather than trying a popular one size fits all approach to your diet as outlined above, we recommend a more individualised approach. Precision Nutrition have been leading the way in diet and nutrition education for the past few years so we are going to share with you their recommendations for individualised dieting, it is a process known as the “Hand Rule”. The reason we like this method is because of its simplicity. Your hand size is specific to you, just as our hand sizes are specific to us. If we were to cook the same meal using the same ingredients but we used our hands to measure the ingredients, our portions of macro and micronutrients will be completely different to yours hence, the specificity in this approach. In addition, this method is convenient as you never have to use any equipment, your hand will always be there with you and it is quick, which is another added bonus. The hand rule should be employed with your three main meals of the day especially, for lunch and dinner and is as follows:
- Carbohydrates- Measure one cupped handful of raw carbohydrates to be cooked such as brown pasta, potatoes or rice etc.
- Protein- Measure one closed fist of lean meat or meat free alternative to be cooked, this should also be the same thickness of your hand such as a chicken breast, tofu or hamburger etc.
- Fat- Measure one thumb length of visible fat to be added to your plate such as the fat on a piece of steak or teaspoon equivalent to a thumb’s length of olive oil for your salad etc.
- Fruit and vegetables- Two handfuls of as many different coloured fruit and vegetables as you can find.
Now, whilst this method is absolutely brilliant, we must stress that this is merely a platform to kickstart sustainable change for you. This method offers many routes of progression and regression but the only way you will know which direction to scale your diet appropriately is to monitor yourself because after all, if you’re not assessing you’re guessing. One of the best ways you can do this is by collecting a food diary. In this diary you can denote not only what you’ve been eating but you can also record your energy levels after eating particular meals. This is a really useful tool because if you trial the hand rule for a month and notice you are feeling tired more often throughout the day in the following month, you can use this information to make an educated choice to increase your carbohydrate consumption to one and a half cupped handfuls and see how that affects you in the following month. If in that following month your energy levels are still low, increase carbohydrate consumption further or perhaps, increase your fat consumption to one and a half thumb lengths instead and see how that affects you for the next month. This method will often be trial and error to find your optimum nutrition values but the possibilities of different combinations really are endless and make the evolution journey far more enjoyable and easier to sustain.
We really hope you found our healthy nutrition tips for 2020 useful and that you will be able to utilise this information, in particular the hand rule, as a platform to kickstart your sustainable nutrition evolution for the long-term. If you remain sceptical though and you would like to try an alternative diet method, like some of those highlighted earlier in this blog, that is completely your prerogative to do so and we encourage to give it a go. You don’t know what will work for you unless you try it. But, if you are going to do this, you must follow the same advice we outlined in this blog and monitor your progress. You must be vigilant and constantly ask yourself the question “How well is this working for me?”. Am I enjoying this? Is it working? Do I feel better? Do I feel worse on this diet? All of these are important questions which you must answer in order to ensure that your changes remain sustainable to keep you progressing towards your goal for the long-term.