by Tony Gjokaj August 13, 2023 5 min read
Have you asked yourself why most people fail their diets?
A lot of it comes from extremes: huge diet restrictions, following a fad diet that's not prescribed to your body, and more.
Many of us go too extreme to the point of so much discomfort, which makes us actually fail rather quickly.
Most of the time, people stop their diets within 5 weeks.
So today, I wanted to shift your mindset towards nutrition.
In this post, we are going to go over 5 nutrition principles for success.
Let's dive in!
You can watch this video while reading this post!
Nutrition is mostly about mindset.
It goes beyond just what we eat; it encompasses our attitudes, beliefs, and behaviors towards food.
Developing a mindful mindset around nutrition is essential for making sustainable and healthy choices.
It's about shifting our focus from restrictive diets and calorie counting to nourishing our bodies and embracing a balanced approach.
By adopting a mindset that values whole, nutrient-dense foods and emphasizes moderation or flexible dieting, we can create a healthier relationship with food.
This mindset shift empowers us to make choices that align with our long-term health goals, rather than succumbing to short-lived fads or societal pressures.
Nutrition should be pursued as a journey of self-discovery and self-improvement, where we make small adjustments to our lifestyle.
To improve yourself physically and mentally, you need to shift your identity.
Nutrition Tip: Any diet that tells you to eliminate a food group should be avoided. Think about nutrition on a continuum.
Good, Better, Best.
Have Less Of, Have In Moderation, Have More Of.
If you're drinking regular soda every day and you want to change that habit, turn that into diet soda, OR make it 1/2 of what you're drinking every day.
Don't eliminate, limit and moderate.
Flexible dieting is an approach that allows you to achieve your health and fitness goals without depriving yourself of foods that you may love to indulge in.
By focusing on prioritizing a high protein diet with nutrient-dense carbohydrates and fats, flexible dieting empowers you to make choices that align with your lifestyle while still reaching optimal results.
With its emphasis on moderation and flexibility, this approach recognizes that no foods are off-limits.
It's about finding the right balance between nourishing your body and enjoying occasional treats.
What I recommend is following an 80/20 approach, where 80% of the foods you eat are nutrient-dense whole foods, and 20% are your indulgent, processed or somewhat processed foods.
The 80% whole foods will support brain function and help combat stressors like depression and anxiety.
The 20% indulgent foods will support your sanity on the diet, and will encourage moderation on your diet.
Nutrition Tip: Make sure you prioritize your protein intake. Protein helps with satiety and fullness. If you choose meals higher in protein, you may find that they're more nutrient-dense.
For example, grilled chicken options at restaurants or fast food chains contain more protein, complex carbohydrates like rice, and less calories that come from fats.
Approaching nutrition with an all-or-nothing mindset will set you up for failure in the long-term.
The idea that certain foods are strictly "good" or "bad" can lead to feelings of guilt, restriction, and ultimately, unsustainable habits.
It's important to remember that balance is key.
Instead of focusing on rigid rules or extreme restrictions, finding a middle ground that allows for flexibility or operating on a continuum is crucial for long-term success.
By cultivating a mindset that embraces variety, and moderation, you can create a sustainable and healthy approach to nutrition.
Nutrition Tip: Reward yourself from time to time. You can do this 1 or 2 times a week with an indulgent meal, or reward yourself with one cookie or oreo a night - instead of eating the entire bag in one sitting.
Your environment plays a significant role in shaping your relationship with nutrition, and can ultimately determine your success or failure.
Creating an environment that supports healthy eating habits can be a game-changer.
Start by surrounding yourself with nutritious foods, making them easily accessible and visible, while keeping unhealthy temptations out of sight.
Your physical surroundings, such as your kitchen and workspace, should be designed to promote healthy choices.
By fostering an environment that aligns with your nutritional aspirations, you set yourself up for success, making it easier to make nourishing choices and resist temptations.
Remember, small changes to your environment can have a big impact on your journey towards better nutrition.
Nutrition Tip: Additionally, seek support from like-minded individuals who share your goals or join communities that provide encouragement and accountability.
We are gamifying the experience so you can build experience points and get some freebies along the way when you level up!
Mistakes happen, even on the journey to better nutrition.
But the key to success lies in how we respond to those slip-ups.
If you make a mistake with your nutrition, don't beat yourself up or let it derail your progress. Instead, recognize that one misstep doesn't define your entire journey.
By quickly getting back on track and refocusing on your goals, you cultivate resilience and perseverance.
Remember that long-term success is built on consistency and sustainable habits. So, dust yourself off, learn from the experience, and continue moving forward.
Nutrition Tip: think of nutrition as the sum of all parts. If you made a mistake with one meal, get back on track with the next meal.
If you made a mistake the entire day, get back on track the next day.
Nutrition is not a pass or fail thing: you make one small mistake, you jump right back on track.
In the now 13 years I've been in fitness, I've made so many mistakes with my nutrition.
The only reason I have succeeded is that I got right back on track each time.
When it comes to nutrition, it's important to remember that the best diet is the one that works best for you.
There is no one-size-fits-all approach, as each person is unique with individual needs and preferences.
What works for someone else may not work for you, and that's okay.
Listen to your body, pay attention to how different foods make you feel, and experiment with different approaches until you find what works for you.
Remember, nutrition is not just about following trends or strict rules, but rather about finding a sustainable and enjoyable way of eating that supports your overall health and well-being.
So, embrace your individuality, trust your instincts, and create a healthy eating plan that is tailored to you.
Now go out there, and slay your depression demons!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!
by Tony Gjokaj September 13, 2023 3 min read
Depression is a complex mental health condition that affects millions of people around the world.
While seeking professional help is crucial, integrating exercise into your routine can be an effective complementary strategy to alleviate its symptoms.
Exercise isn't just about physical fitness; it has a profound impact on your mental well-being as well.
In this post, we'll explore the link between exercise and depression and delve into five potent ways that regular physical activity can help you on your journey to improved mental health.
by Tony Gjokaj June 18, 2023 14 min read
Let's talk about Grant.
Grant was nearing 600lbs when he decided he needed to make a change.
He was depressed and angry at where he was going.
He knew walking outside should not be painful or exhausting.
That living primarily in his bed and couch wasn’t what he wanted to do for the rest of his life.
So he looked for help.