Beyond Calories In vs. Calories Out: Overcoming Common Nutritional Barriers

Often, we talk about the principle of "calories in versus calories out." While this is fundamentally true, it doesn't paint the full picture. Today, I will talk about common barriers to success, which frequently include a lack of time, a lack of willpower, social influence from family and friends, and a lack of knowledge or expertise.

Here are practical strategies to overcome these common hurdles:

Barrier: Lack of Time

   A primary strategy to overcome a lack of time—as counterintuitive as it may seem—is meal prep. While meal prep requires a lengthy initial time investment, preparing several repeat meals at once allows you to portion them into appropriate serving sizes for the week. Personally, I prepare staples like quinoa and black beans, paired with vegetables such as broccoli or asparagus. I measure them out so they are easily accessible, and I can grab them quickly when I am busy. This also helps to prevent decision fatigue, as you don't have to plan a meal for each day. Only prepare meals for 2-3 days at a time to avoid expired food.

  Barrier: Lack of Willpower

   To combat a lack of willpower, we must identify the specific foods or situations that trigger an automatic eating response. Anyone who knows me knows Oreos are my greatest weakness. If I have a package in front of me, I will tell myself I'll only eat four or eight depending on the day, but the truth is, I will go through an entire sleeve. To minimize the effect of this trigger, I simply do not buy them. Not having them in front of me is a form of Stimulus Control, as I avoid seeing them and devouring them.

  Barrier: Family and Friends with Different Habits

   We need to clearly express to our friends and family that we have specific goals. Regarding my own dietary requirements, my family knows exactly what to include and what to leave out of the meals I participate in. Another effective strategy is to establish habits with your social circle that are not food-centric, such as going for a walk, gardening, or hiking. By engaging in activities that aren't food-centric, we can avoid overeating that often goes hand-in-hand with social eating.

  Barrier: Lack of Knowledge or Expertise

   This is where I come in. I offer behavior coaching, wellness coaching, nutrition coaching, personal training, and group fitness. I am here to answer any and all of your questions pertaining to health and wellness.

If you would like to receive coaching to overcome some of these barriers, please reach out to me, Matthew Barrett, at Matthew@ebsftraining.com, and I can help you achieve your goals.