Making wholesale nutritional changes all at once is rarely successful, but fortunately you don't need to do that to make a lasting change.
Each week, I offer a different nutritional challenge that you can try to incorporate into your lifestyle for seven days. If you like it, keep it up. If not, try the next one.
If you're feeling particularly ambitious, start adding the habits together and see how they help you improve your fat loss goals. But remember, the key to fat loss success is consistency, so don't overwhelm yourself.
For those who complete several of the challenges and see a change, send us your before and after photos!
See last week's challenge about cutting out sugar here.
Week Six Challenge: Eat a Breakfast for Kings
Breakfast is the most important meal of the day – and the meal we skip most often. The first change I make with my transformation clients is changing their breakfast. Though it can be a challenging mental switch to put down the traditional bagel, yogurt, cereal and fruit combination many people are use to, research has shown that the traditional breakfast combination is not as highly effective a nutritional base to lose fat as other combinations.
So here’s the challenge: For the next week I challenge you to eat a breakfast consisting of the following:
- One to two palm-sized portions of quality protein
- Two fist-sized portion of veggies
- One handful of berries
If you are pressed for time in the mornings, use left over protein from the night before, add it to veggies in an omelet and grab a handful of berries before you go. You may need to get up 15 minutes earlier to cook but that’s just part of the challenge – you can do it!
Dusten Nelson is a Chicago-based strength coach, nutritional expert and practitioner of Chinese medicine. Follow him on Instagram, Facebook and Twitter, and check out his website. You can email Nelson at info@DustenNelson.com.
Nelson is currently training Chicago filmmaker Kenneth Yoder to compete in a 100-day bodybuilding challenge. See the original story here.