• Katie Chaplin

Changing the habits of a life time

Updated: Dec 30, 2017

Why is "New Year New Me " so hard to keep up ?

I am posting this at the end of December; many are reflecting on the year before and the one to come- with a good chunk of those people are considering taking action, or at least entertaining the idea, of crash dieting/improving their diet/ giving up alcohol/ joining the gym etc etc.

Now while I totally respect, encourage and appreciate that people see the new year as a positive and motivating experience, often the idea is easier than the reality and, we are (myself included) guilty of running before we can walk, when we have a goal in our sites.

Changing the way you eat can be an absolute nightmare, and why is anyone surprised?

We throw ourselves into our new regimes without thinking about the fact this is confusing the hell out of our bodies; see things from its perspective:

“I have been eating crisps, cakes, sandwiches and everything in between, by the bucket load, for the last two weeks.. NOW suddenly it’s all lettuce leaves and plain grilled chicken?!? What the f**k?!”

Whilst the initial feelings of achievement and motivation are amazing, and can sustain our new changes for a short period of time, most of us will know that a few hours, days or weeks into ‘The New Me’ crash diet you’re hungry, angry, frustrated and feel like an all-round failure. Unfortunately 9 times out of 10 a person will go back to their original behaviours (1) - at Uni one of the first things they drilled into me is that diets DO NOT WORK long term. I am not talking about the basic biological process of a diet.. eating less , exercising more, decreasing carbohydrate consumption if necessary etc.. of course THIS works and there is enough information available online to tell you why, however physically and psychologically, largely due to the reasons above, we cannot expect to make huge changes incredibly rapidly and think our bodies are going to keep up.. it’s too draining.

On average people eat 3 to 5 times a day, and during that day, they will make approximately 230 decisions around food (2); that means that, when changing your diet, initially you are adjusting your familiar behaviours around food many, many times a day. Additionally, our body likes to keep a balance and routine, and know that it is not going to starve , the three things a new, severe regime will completely blow out of the water. Your body is clever and, especially with regards to food restriction , it will make the necessary adjustments to stop this from happening, and which in turn often scupper your new diet. These include mood swings, tiredness and decreases in metabolic rate (3).

The main things I always take in consideration with my clients is

  • The END GOAL

  • Their expectations

  • Their motivations for their end goal

  • The current support they have

  • Current or potential barriers

  • How we are going to work with all of these to smash this goal! For a fat loss client, this will include setting an appropriate calorie goal.

In the coming weeks and months, I will be giving you tips to make the process of living your best possible life via healthy eating, including popular dieting practices , time constraints, budgets , recipes and how to restrict your calories properly- the aim is that I won’t give you any option other than to be healthy, happy and the best possible version of you.

Stay tuned, and if you ever have any questions, please do not hesitate to contact me , via my contact page , or by social media , by clicking the icons to at the top of the page.

Photo cred , (and a big thank you to!) Hiit Kitchen


1. Dulloo AG., Montani JP. (2015) Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview.Obesity Reviews, Vol 16, Issue S1. Doi:10.1111/obr.12250.

2. Wansink B, Sobal J. (2007) The 200 Daily Food Decisions We Overlook. Environment and Behaviour, Vol 39: 106-123. DOI:10.1177/0013916506295573.

3. MacLean et al (2011) Biology’s response to dieting: the impetus for weight regain, American Journal of Physiology, 301 (3): R581-R600; Doi: 10.1152/ajprequ.00755.2010

#Nutrition #Nutritionist #Diet #Mindset #MentalHealth #Health #Healthyfood #iifym #Strength #Strong #Fitfam #Gym #Motivation #Inspiration #Fitspiration #Fitness #Balance #Food #Blog #Foodblogger #NewYear #NewYearResolutions #Onlinecoach #GirlGains #Fatloss


Recent Posts

See All