In our private coaching group Rage Against The Calorie Counting (it’s funny, you can laugh) we work together to implement healthier habits over a long period of time. Our simple goal is to make healthy eating and movement part of life that eventually become your second nature. And in order to do so we focus on a making healthy diet and movement reasonable instead of creating overbearing “do this or you will fail at life” – rules. And we most certainly don’t implement strict diets.

There are few keystone habits that when implemented, ingrained and done with consistency will have a huge impact on your health. Some of my favorites, not only for body composition but for general health are:

  • Eat mostly whole foods
  • Eat just enough (not too full or hungry, but just enough)
  • Eat 3-4 serves of protein each day
  • Eat an excessive amount of vegetables of all colours.
  • Eat 3-4 meals a day without snacking
  • Do some form of movement each day

None of those are “magic bullets”, “the secrets” or other hyped terms that come to mind when one stumbles into the fitness industry. All of these habits are achievable over a period of time, no matter what your starting point. Even if you struggle identifying frying pan from a hairdryer, have only come across garlic in vampire novels, or have been blessed with soft cooking hands of a heavyweight boxer.

Of course some habits might be easy for you and some might be extremely challenging. It all depends on where you are right now. But they are all possible to do and even master without marrying yourself to a new diet or cooking approach.

Still, it doesn’t always work.

Someone in the group laid down an amazing comment, and I wanted to expand on it in this post.


Eating is a sacred territory for most of us. It’s part of our identity and who we are and changing this can be a struggle. Breaking bread together is how we connect with our loved ones. Dipping fries into mayonnaise is how we turn strangers into friends. Hell, buying another round of tequila is how some end up with a baby nine months later.

What’s more is that subconsciously we can be fighting a change without knowing it’s happening. Then we wonder why this change is so hard to accomplish.

For these habits to be achievable you will have to be willing to change. Your why and the motivation behind the change has to be big enough. The future of keeping up with the current eating habits has to be more terrifying and morbid than the pain and hardship you’ll have to endure when changing an old, well ingrained routine to a new. You will have to be willing to step out of what feels natural and into the new, and possibly awkward territory of the unknown.

There is a point when you’ve accumulated enough of “hows”. You have enough “hacks” in your reserve. You will have to be willing to change who you are and how you approach eating, a major part of your life.

While you’re at it, you might also like:

3 Questions for Motivation That Could Be More Powerful Than “Why”

Align Your Goals With Your Values

The Hard Fact About Motivation