You may have started your healthy eating journey with energy and enthusiasm: trying new recipes, adding more fruits and vegetables to your plate, and maybe even saying no to treats you used to enjoy. But as the weeks go by, obstacles can sneak in.
Don’t worry! There are practical strategies to help you maintain your healthy habits.
Hurdle #1: "I don’t have time to cook."
Health coach tips:
Batch prep: Prepare larger portions on weekends and freeze extras for later.
Make intentional leftovers: Cook slightly more than needed so you have ready-to-go meals.
Plan your week: Create a meal plan and do one grocery trip to cover all your needs.
Buy pre-prepped foods: Grab chopped vegetables, pre-cut fruits, canned beans, or other convenient options.
Use your slow cooker: Toss in ingredients in the morning and come home to a healthy, hot meal.
Healthy frozen options: Look for frozen meals like vegetable stir-fries, soups, instant brown rice, or sandwiches that are nutritious and quick to prepare.
Prepare ahead: The night before, set up your breakfast, pack your lunch, and plan dinner for the next day.
Hurdle #2: "I struggle with portion control."
Health coach tips:
Choose smaller portions: Opt for lunch-sized meals or share entrees when eating out.
Track accurately: Learn what proper portion sizes look like and measure when needed.
Box it up early: Ask the server to package half of your meal before it even arrives.
Pause before getting seconds: Wait 20 minutes to see if you’re still hungry.
Avoid all-you-can-eat situations: Buffets can make it harder to recognize fullness.
Educate yourself: Knowing portion sizes helps you feel satisfied without overeating.
Hurdle #3: "I eat based on emotions."
Health coach tips:
Plan and stay busy: Avoid boredom eating by keeping your day structured.
Hydrate first: Sometimes thirst is mistaken for hunger.
Keep tempting foods out of reach: Limit sweets and junk food at home.
Build in mindful treats: Decide ahead of time when you’ll enjoy a small, planned indulgence.
Check your hunger: Ask yourself if you’re actually hungry or responding to emotions. If it’s emotional eating, find alternatives like journaling, calling a friend, taking a walk, or reading a book.
Hurdle #4: "I don’t know what to do when dining out."
Health coach tips:
Share dishes: Split an entrée or dessert with a friend.
Choose veggie-forward meals: Load up on vegetables wherever possible.
Drink water: Sip while waiting for your meal to avoid overeating.
Eat a small snack beforehand: This prevents arriving overly hungry.
Decide ahead of time: Know what healthy option you’ll choose before looking at the menu.
Request modifications: Ask for dressing on the side, skip the bread basket, or swap fried items for steamed or roasted options.
Take control: Remember, you’re in charge of your food choices.
Hurdle #5: "I struggle at gatherings, holidays, or on vacation."
Health coach tips:
Eat regularly: Don’t skip meals to "save room"—this can backfire.
Plan physical activity: Check for gyms, parks, or recreational spaces, or bring simple equipment like a resistance band or jump rope.
Focus on people and experiences: Enjoy the social aspect and fun activities rather than only the food.
Group fitness: Organize active outings with friends or family, like walks, games, or hikes.
Hurdle #6: "I don’t eat breakfast."
Health coach tips:
Prep ahead: Make a batch of fruit salad, whole-grain pancakes, or overnight oats at the start of the week.
Snack-friendly: If you aren’t hungry right away, pack a nutritious snack to eat mid-morning.
Keep it simple: Stock up on quick, healthy breakfast options for convenience.
Start small: Even a piece of fruit in the morning helps kickstart metabolism and provides energy for the day.
The Bottom Line
Healthy eating is a journey, not a perfect routine. Small, consistent changes and planning can help you overcome obstacles and keep your nutrition goals on track—any day of the year.
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