The start of the year is a tricky period of time for individuals who are dieting or focussed on having a good nutrition strategy because you feel you need to get back on track - and do so quickly. This is also when the unethical diet supplement companies, fad dieting gurus, and quick fix solutions come out to play and prey on the vulnerable after the festive season.
In today’s blog post, I share the top 5 nutrition and fitness mistakes to avoid at the start of every year during the classic new years resolution period.
The truth is that food guilt is an unfortunate reality post-festive season for many athletes - especially those who are traditionally very strict with their dieting.
This makes January a time that can make or break the success for the year because it shapes the first few months which is where you want to build the CORRECT MOMENTUM! Plus for companies with unethical agendas, it becomes a bit like hunting season and athletes are not immune to falling prey to clever marketing and misinformation.
I want you to start the year off correctly and with the right approach, and that starts with understanding the common key mistakes most athletes make (and avoiding them yourself!).
So without further ado…
Mistake #1: Crash dieting / Rapid Fat Loss Efforts
One of the bigger temptations after the xmas and new years socializing and feasting period is to go from 0-100 with food/calorie restriction. This is typically due to feeling guilty about the amount of food eaten or to re-lose any weight gained. However, this is not a good idea. Crash dieting not only causes potential issues such as rebound weight gain, muscle loss, and performance issues. It also can lead to poor habits and a bad food relationship which will affect your results longer term.
Mistake #2: Buying Into Supplement Buzz
Supplements are not a magic solution and that doesn’t change in January when all the companies are promoting their B.S. products or making crazy claims about their products. Supplements are simply supplementary and should not take priority over your food game. Plus you need to keep in mind that SO MANY supplements simply are based on pseudoscience and won’t work so don’t fall for any new trendy supplements at the start of the new year.
Mistake #3: Starting A Trendy New Diet
New year, a new trendy diet comes to town. That's a reality in the nutrition and fitness space that you need to be aware of. Fad diets are everywhere and can arrive on your newsfeed or fave magazine any time of the year. However, the start of the year is when the “guru’s” come out to play and prey on your desire to get results. Be wary of any new diets or old diets being heavily promoted in January and February. They very well may be B.S. or exaggerating the truth and results to get your hard earned monies.
Mistake #4: Succumbing To Food Guilt
If there is ONE thing I want all athletes to stop is feeling guilty after Christmas. You do not need to feel bad about enjoying great food with great company and having joy in your life. That is why I am all about flexible nutrition and having a balanced approach to health and fitness. You haven’t failed just because you went over your calories for a few days around Christmas. You haven’t failed if you gained a bit of weight. You only fail if you allow the guilt to get in the way of you taking action and getting back on track.
Mistake #5: Setting Unrealistic Goals
Goals are necessary to achieve success but too many athletes set unrealistic goals at the start of the year because they think they have to make DRASTIC CHANGE or due to the impulsive response to feeling bad about not being consistent with their nutrition over Christmas and new years. You need to make sure your goals are realistic so that you don’t discourage yourself unnecessarily and also so you can work on implementing the right plan and strategy to achieve it.
As you can see, there are some mistakes here that you have perhaps done yourself or thought about doing. I created this list from the real life experiences of my clients and those who come to me struggling. These are mistakes that many make in January and February which leads them down the wrong path.
Now YOU have the knowledge to avoid these and find a different direction. A different process. A different plan. A different mindset.
It’s not just about knowing what TO DO. It’s also important to know what NOT TO DO as well. And as I tell all my clients, be wary of the January paradigm! It gets the best of us.
Want to level up your nutrition the right way this year?
If you are ready to take your nutrition to the next level and elevate your performance in a way that doesn’t make you want to punch your dietitian (and avoid making the above mistakes and many more), then let’s chat.
I have developed a 90 Day Macro Sherpa program that is a 1:1 nutrition coaching experience to help start bridging the gap between where you are now and where you want to be as an athlete. In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of flexible nutrition and macro strategy to regain your competitive edge.
In fact, if you are currently struggling in January as you read this, I can help you kick off the year with strategy and clarity! Ensuring you stay on track and helping you take out the guesswork so you can focus on the doing and the getting of results.
Interested in learning more? Then simply email me at: firstname.lastname@example.org
To apply, simply click here and start the process of reaching your peak potential.
Coach Aleksa (Sports Dietitian)
Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition.