5 Tips to Stay on Track And Boosting Adherence…

By May 8, 2024 No Comments

Adhering to your nutritional goals consistently can be challenging, particularly with the unpredictability of daily routines, social occasions, and sudden cravings. However, by building strategies that work for you every day, you can build a sustainable and realistic lifestyle that aligns with your fitness and health goals. Here’s a closer look at five essential tips to maximise adherence and make each day enjoyable and productive.

1. Plan Ahead for Daily Success

Meal prepping and planning are key strategies that can lay a solid foundation for consistent nutrition adherence. By organising your meals and snacks in advance, you can anticipate potential challenges and make better choices:

  • Identify Potential Challenges: If your schedule includes unpredictable meetings, client lunches, or family gatherings, plan your meals around them. For instance, if you know you’ll have a busy day at work, use your supper from the night before as a time saving ready meal and bring some portable snacks to avoid grabbing whatever is convenient.
  • Healthy Versions of Treats: If you typically crave specific treats, prepare healthier versions at home. This could include homemade protein bars, fruit sorbets, or air-fried vegetable crisps.
  • Create a Flexible Structure: Outline different meal options that align with your nutritional goals. Flexibility helps you adapt to changing plans while staying on track.


2. Portion Control: The Key to Balance

Portion control ensures that you maintain balance without feeling deprived, regardless of the setting:

  • Use Smaller Plates: This visual trick helps keep portions in check without compromising satisfaction.
  • Balance Macronutrients: Fill half your plate with vegetables or salad, a quarter with lean protein, and the remaining quarter with whole grains or complex carbs.
  • Mind Portion Size: Take small servings and go back for seconds only if you’re truly still hungry. This approach encourages you to savour the first helping instead of mindlessly filling up.


3. Stay Hydrated for Optimal Performance

Dehydration often masquerades as hunger, leading us to reach for snacks instead of water. Staying hydrated is essential for maintaining energy and managing hunger levels:

  • Carry a Water Bottle: Make a habit of keeping a water bottle nearby throughout the day.
  • Infuse Your Water: Add fresh fruits or herbs to your water for flavour, making it a more enticing option.
  • Set Hydration Goals: Track your water intake with an app or journal, and set daily hydration targets to meet.


4. Healthy Snacks at the Ready

Having nutritious snacks on hand can prevent impulsive eating. Stock up on these options to stay satiated:

  • Fruit and Nuts: Fresh fruits paired with a handful of nuts are a quick and satisfying option.
  • Protein Bars or Balls: Opt for ones with minimal added sugar and high protein content.
  • Carrots and Hummus: This combination provides healthy carbs and plant-based protein.


5. Embrace Mindful Eating

Mindful eating helps you stay present, enjoying each bite while tuning into your body’s signals:

  • Savour Each Bite: Eat slowly and appreciate the flavours and textures of your food.
  • Recognise Hunger Cues: Differentiate between physical hunger and emotional hunger. This awareness can help you avoid eating out of boredom, stress, or habit.
  • Stop When Full: Respect your body’s signals and avoid eating past the point of fullness.


The Round Up

Developing a daily nutritional strategy with structure and flexibility allows you to maintain consistency without feeling deprived. It’s about finding a rhythm that complements your lifestyle and reinforcing healthy habits that align with your nutritional goals. With the right mindset and strategies, each day can be an empowering step towards achieving your fitness journey.

AS always if you need help with your nutrition towards your goals, reach out, were happy to help!


Founder- Priority 6

Head Coach- The OC Method

Author- Build The Chain

Life Longer Learner

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Priority 6 is THE fat loss and transformation centre in Abingdon, Oxfordshire. We have a hybrid approach to fitness through CrossFit classes, personal training, sports massage therapy and Hyrox classes.