How to Modify Your Habits

We talked before about willpower and how it is a limited and finite resource.

Well one way to subsidize and support your willpower is by utilizing habits!!

You see, habits don’t use your precious will power.

You don’t struggle or wrestle with the decision to do a habit--they are automatic.

Habits are the things you do daily that you don't even question.

Once established, they are simply a part of your routine.

This is a huge advantage with good habits...and can be quite an obstacle to overcome when we have some not-so-good habits (which we all do).

Some of these not-so-good eating habits can make counting macros difficult--but don’t despair!

And don’t try to stop a bad habit cold turkey--it rarely works and it zaps your will power.

Instead--look for ways to MODIFY your habits!

The best way to go about this is to brainstorm ways to:

adjust your environment

to support your goals instead of sitting in an environment that takes too much active “willpower” and mental strength to stay on track.

Here are some of our best suggestions for ways to modify your approach to times and situations where you're used to behaving or eating in ways aren't going to help you reach your goals!

Fill up on good stuff first!

Then there’s less room for junk!

Instead of saying "no" to your afternoon brownie or your full sugar soda: have a protein shake first!

Have something "good" for your macros before you have something costly for your macros.

You may find the temptations isn't quite as strong.

Our favorite tricks: double the protein & when you sit to eat--gobble your protein first!

Identify and avoid "trigger foods"

(a.k.a. “Gateway Grub”)

These are the foods that are just bad news for you personally because once you start you just can’t stop.

The kind of foods where your goals become fuzzier and less important with every bite!

In our defense, much of the food we're talking about (the chips, the fast food, the cookies etc.) has actually in fact been very purposely engineered by food scientists to be irresistible!

For some of us, it’s better to just just keep these out of the house. Period.

To read more about Gateway Grub click HERE.

Make better choices simple, easy & convenient!

Stock up on convenient healthy options:

freezer meals

left overs

pre-portioned snacks

lean lunch meats

ready to eat vegetables

pre-washed salad greens

rotisserie chicken

hard boiled eggs

protein shakes

beef jerky

greek yogurt cups

Having good options on hand is one of the best ways to set yourself up for success!

Distract yourself for 20 minutes

Many times we are just bored and so our instinct is to eat..because it's enjoyable!

Instead of heading into the kitchen call a friend, get involved in a project, brush your teeth, go for a walk, read a book, spend time with family etc!


Sometimes we are just thirsty.

Try filling up on a calorie-free beverage before you hit the snack cupboard.

Every time you bring a cup of water to your lips, take 10 gulps!

Drink a full glass of water before every meal!

Think creatively about ways you can make it easier and more appealing for you to make the choices that will get you to your goals!