Why Nutrition Plans Are So Hard To Stick To

00:00When I was feeling these emotional feelings and I started to become more aware of it, I recognized a trigger. I would go right into the bathroom and I would brush my teeth. You know the next act is typically going and eating the snack. How can you break that? Well, for me, it was, okay, I'm going to go into the bathroom and brush my teeth. Hey, you guys, what's up? Welcome to The WarriorBabe Show with Nikkie Stott, co-founder and brand personality of WarriorBabe, where we talk about mindset, methodologies, and tactics that will help you lose body fat,

00:32build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to episode number 19, where the other day, you guys, I was just like genuinely curious about this topic that I'm going to talk about with you guys. And that's like why nutrition plans are so hard to stick to. Like everyone has these goals of wanting a better body, to feel better, to achieve a certain look, yet they literally cannot nail down the most important aspect of getting that, which is eating right

01:06and like following a proper nutrition plan and like day-to-day choosing the right things that are going to serve them, serve their body, serve their results. So I like started to research why it's so hard for people to follow through on because like, you know, I see inside of our communities, no matter how easy our program is to follow or understand, like I see it all over the internet. I see women, I see it in my day-to-day. I see women like, you know, you know, Tiny Robin says you can just look at somebody's body and understand how they live their life.

01:37So I was like, man, why is it so hard for people to follow through on? And so today I'm going to share that with you guys, like share the research that I found, mainly in like around three specific topics. But then I'm also going to share with you why like I personally think it's so hard for people to do. And when I researched this, there were like tons of things that came up like time constraints and busy schedules, etc. And I just look at those things as excuses to not making your health a priority.

02:10Like literally, you guys, the next time that you say you don't have enough time, just like I just sat down with my dad and had this conversation with him the other night. Like he's doing a great job starting to lose weight. But I'm like, dude, like, I need you to focus on building up some muscle, getting into some strength training. Like I need you to be strong. He's like 55 years old. So he was like, you know, you know, he threw out the excuse of time. And I was like, dude, I was like, next time you say you don't have enough time,

02:41just say that instead that you're not making it a priority and see how that feels. So I say that to you guys. Next time you guys say that you guys don't have enough time, say instead that I'm just not making it a priority because you guys have the time. I see busy moms. I see mom. There's a specific woman that just comes right to my mind. Two sets of twins at the age of four. She lost 80 pounds during COVID. Like she made and she's a doctor. Like she made the time like it. She made it a priority for her health, for her family, for herself. So when I researched this stuff, you know, like those things came up.

03:13But I was like, dude, these are just excuses. Like I'm not even going to elaborate on the podcast. So but anyways, outside of that, I do want to dive into the first thing that I found, which is totally understandable. And that first thing is a lack of knowledge. Totally understandable here. And many people may not have like a clear understanding of what constitutes like a healthy diet or how to make like nutritious choices. And like thinking back to the start of my journey, that was definitely the case for me. I was like ignorant to this information.

03:45Like I never, you know, now I have all the answers. Now I have, you know, the resources, the tools, the concepts, the what makes sense, the scientific understanding. But like before that, I was ignorant to it. Like I never thought that food was so important. Like I never thought that the food that I'm choosing or the things that I'm eating day to day or what I put into my body actually truly matter. Right. I was like, oh, like I'm young. I'm 20, I'm 25, whatever. But like, and like I never, I don't know, I just, I was just ignorant to the case.

04:19Like I just didn't care about it too much. I didn't have an understanding about it. And mainly because like nutrition is such a complex field. And there's so many conflicting information, so much conflicting information out there, which can make it so difficult for people like you, like me to know what to eat and like what to avoid. Like for example, you guys know like some diets promote low carbohydrate or like high protein eating while there's emphasizing the importance of like eating whole on processed foods.

04:51Like there's so many things out there. There's so many overwhelming concepts to try and understand. So like what is the truth? And like literally what is the truth? It's just like your basic fundamentals of nutrition. It's like a whole sources of food and eating those food, like eating that food, protein, fats and carbs. Right. So like this, that was a big thing that I came up when I was looking and researching was like lack of lack of knowledge, totally understandable. But like, and like two, additionally, people may not have like a clear understanding of obviously

05:23portion sizes and calorie needs and like all of the things that get down to the nitty gritty what one individual specifically needs. And the role that like different nutrients play in overall health, like the lack of knowledge can make it super difficult, which is totally understandable for people to make informed choices about what to eat, especially like when and how much and like what do I need specifically with this with the lifestyle that I live? Like I totally get it totally makes sense. And I can totally like I like I said, I resonate with that because when I first started my journey, like I was just ignorant to the whole concept of eating right.

05:56But with this, like with sharing with you guys the research that I found and like also tying it back to my experience, I also want you guys to know what you can do about it. Right. Because like there's nothing that if I just talk to this here, it's like, cool. Yeah. Like that's obvious. But like, what can you actually do about it right now? So like your lack of knowledge, if you have a lack of knowledge in nutrition or lack of understanding how to eat right, work with a professional who is an expert in this and can give you the tools and give you the resources. That's what I personally did.

06:27And then I absorbed myself into this lifestyle. I absorbed myself in learning more. And by doing that, you guys, you can be successful. And one way you can do is just check out Warrior Babe. That link is in the description below this podcast. We've held over 10,000 women in the same experience where they came in not understanding anything about nutrition, being overwhelmed with so many different things that are out there. We gave them the tools. We gave them the resources. We gave them an easy concept to understand. And they executed on it. Right. So like if you find yourself with this is like the one thing that you just don't get.

06:59Right. Do something about it. Find Warrior Babe in the link below. So that was number one, lack of understanding or lack of knowledge. Right. Number two, and this is definitely very common. Um, when, when I, when I'm going to elaborate on it, but number two is emotional eating. And so I talked about this in episode three of the podcast, which I highly recommend the listen. It was actually, or still maybe is our number one podcast to date.

07:30Um, and it's how to control your impulses with food. And so emotional eating refers to the habit of using food as ways to cope with emotions rather than to satisfy actual physical hunger. And so people who engage in emotional eating, they may turn to food to comfort themselves when they are feeling stressed, when they're feeling anxious, sad, bored, all that jazz. So, um, in that podcast, uh, in episode three, I mentioned that I used the example of being

08:01bored at night, sitting on the couch, watching Netflix after a long, stressful day. And that's typically where a lot of comfort eating happens. So emotional eating can be difficult to break down because it's tied to emotional patterns and habits, which are deeply ingrained in individuals. Right. And so that, that example that I use is like, it's when you're stressed after a long day at work and you come home and you're like finding the comfort of the couch, you're finding the comfort of Netflix, relaxing, unwinding, you know, typically food is involved in that.

08:34And that is usually so deeply ingrained in individuals, um, that it's so hard to break that emotional pattern. Um, so, you know, when I, I, I dive in to that podcast in episode three, a little bit more around this topic, but here I want you guys to know, like, what can you do about it? Um, and what you can do about it to help you overcome emotional eating. It's important to first identify and address the underlying emotional triggers that you're experiencing that drive that behavior. So it's totally easier, uh, said than done.

09:07Like me saying here sounds super easy to do, but like actually the physical act of it, it's a lot easier said than done. Um, but as you become more aware of the act happening, like, because it's mainly unconscious at that point, like, you know, you find yourself in the kitchen, holy moly, like you're in a bag of Doritos, right. Or you're on the couch and like you're eating pretzels and it's like totally mainly unconscious. But like, as you become aware of the act happening, you'll be able to ask yourself questions like at a conscious level as to why you may be doing that.

09:39Like when you're in the kitchen looking for the snacks at night, after a long stressful day, you can identify that you are, if you can identify that you're stressed, like if you can like stop yourself in your tracks in the kitchen and you can be like, why am I choosing to eat this or like, what am I feeling right now that wants me to have the bag of Doritos or like eat these snacks? And that's your trigger, right? Like your trigger is boredom or stress or you're tired or whatever. Then you can make it a shift to do something different, right?

10:13You can, you can just take it like, it's just, it's just practice at that point. So like, you can do this by like practicing stress management techniques, developing healthy coping mechanisms. Like, so example, for instance, if it's not too late at night, but like if you're feeling like you're stressed or you want to put your hand into the bag of Doritos, it's like, instead go outside for a walk. Or instead, like if you have a treadmill at home, it's like, go for a little bit of a 10 minute walk on your, on the treadmill or go for a 10 minute walk outside. Or like, you know, for me, when I was experienced, like I was addicted to sugar, you guys know

10:46this, I share with you this all the time. Like I literally had Smarties like next to my bed stand all of the time. And I got that habit from my mom. But so when I was bored at night or when I was feeling these emotional feelings, right? And I, and I started to become more aware of it. And I, I recognized a trigger. Dude, you guys, I would go right into the bathroom and I would brush my teeth. And I, you know, like, cause nobody would, you know, I, I personally didn't want to put anything into my mouth after I brushed my teeth. My mouth was clean.

11:17So I was going to immediately break the pattern, break, you know, become aware, do something different instead of, so when you feel the emotion, you're aware of it. You know, the next act is typically going and eating the snack. So it's like, how can you break that? Well, for me, it was, okay, I'm going to go into the bathroom. I'm going to brush my teeth. For you to be doing that or for going out for a walk. And then you just learn to recognize and manage these emotions in a healthier way. And like, it's again, like I said, a lot easier said than done, but just practice after practice

11:49after practice, becoming more aware of this and you asking questions and you just, you know, seeing and identifying the trigger and then recognizing and managing it in a different way. The more you do that week by week, day by day, month by month, it's just going to compound over time and you're going to realize, hey, now my brain is wired in a different way. I'm more conscious of this act and you choose things that are going to support you in a better way. Hey, hey, just want to drop a huge appreciation to you guys listening to the show. It means a lot.

12:20I hope you guys are enjoying it and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons. And also it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show. So that was number two, you know, emotional eating. Totally makes sense to these all make sense. When I dove down into a little bit more, like I tried to remove myself from what I know and what I've learned through the years and how I have this understanding and put myself back

12:52into the shoes of when I was first starting my journey. And I was like, damn, I had all of these things. You know, I had a lack of understanding, emotional eating. And this next one I'm going to dive into is habit and addiction. It's kind of the same along the same lines, but a little bit different than emotional eating. And so people may have you may have or, you know, even me in my past have developed unhealthy eating habits over time. And it's hard to break the cycle. Here's a story that I never shared with you guys. And now just speaking out loud to this podcast.

13:24When I worked in the emergency room, and I used to do like my shifts are all different. It was either seven to seven or seven to three. Sometimes I would do those three to 11 at night. And so after that shift, I'm starving. I'm ravenous. I'm hungry. The there was a McDonald's right next to the emergency room. And so I would leave the emergency room after 11. I was usually 1130 at night because we had to do in between shifts. Like explaining patients we were working with. Anyway, that was a 30 30 minute window from there from new person coming on and us ending

13:57our shift. And so I would then at 1130 at night, usually go down to the McDonald's and grab what was it the double the number two where you get two double cheese or two cheeseburgers. That was my thing. And like, I had that habit over time. And it was hard to break the cycle when I started to go and, you know, choose to eat healthy and choose to eat differently. And so if you guys don't already know, I just want to say what habit is. And I want to say what addiction is.

14:27But habit refers to actions that people repeat regularly and tend to do automatically without even thinking about it, right? So I had the habit 1130 McDonald's, boom, ate the double cheese, ate the cheeseburgers and went on with my name. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle

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15:33That's WarriorBabe.com forward slash apply. All right, let's get back to the show. And so in this case, for example, someone who is like used to eating a lot of fast food or processed snacks may find it difficult to switch to a healthier diet because they're used to the taste and convenience of those foods, right? Like that was comfort food for me after a long shift. People, you guys may have experienced this, that you used to eat fast food or processed snacks,

16:08like things that you would bring with you during the day or candy or things. You know what I mean? So like you find it harder and difficult to switch to a healthier diet because of the convenience of that or the taste of it. Now, addiction, on the other hand, refers to physical or psychological dependence on a substance or behavior. So when it comes to food, addiction can refer to like the dependence of certain types of food, such as sugar or processed carbohydrates, right? Like a lot of the things that I'm sharing with you have in this podcast, I'm tying to an experience

16:42and like, it's so true, addiction to sugar, people have that, I had that. So people who are addicted to certain foods may experience withdrawal symptoms, such as like dying for cravings of it, irritability, fatigue, when they try to cut back or stop eating them, been there, experienced that, right? And like the first week, you feel different. Like I can't, it's hard to explain also because it was like eight years ago, but you definitely, son, I still to this day have those cravings.

17:13Like I love candy. I love ice cream, right? I just have a better control over the food rather than the food having control over me. Both of these habits and addiction, they can make it difficult for people to make healthy choices to their diet because they are strongly tied to certain behaviors and cravings. So breaking these patterns, it can be super challenging. And it requires a lot of willpower, you guys. And as well as like a good understanding of like the underlying triggers and reasons behind these habits and addictions.

17:44Like that's the main thing. It's you becoming more consciously aware of why you're choosing to eat this way or why you have this habit or why. And like recognizing that it's not serving you for the good, it's serving you for the bad. And if you continue in that, you're not going to get to where you want to be. You're not going to be a healthy individual. You're not going to get to the results you want with your body composition and like choosing to switch it, right? Becoming consciously aware of how and then like having the knowledge and understanding how

18:14to do it, how to take the actionable things and the actionable steps. So those are the three things that when I was like, you know, why is it so hard for women to follow through on outside of the lame excuses that people give, which is like busy schedules and time constraints and yada, yada, yada. These are the main things I was like, yes, okay. I can understand that lack of knowledge, emotional eating, habit and addiction, which is like you got to, you got to be, it's all mental right there. It's totally mental. You're stuck in some type of old pattern and you just got to become more aware of that pattern,

18:49those triggers, and then choose to switch them into more supporting actions, right? So those are three of the things that I found. But then I said at the beginning of the podcast, I wanted to share with you guys why I personally think it's so hard for people to do. Now, I agree with all of those things that I just shared with you, but why I personally think it's so hard for people to do is you only make what's hard, hard by telling yourself that it's hard and believing that story, right?

19:19So like, it's so mental, you guys. And that's why like, you know, this podcast, I'm sharing with you mindset tactics because it is, it's so mental. But like, once you get your mental on board with you, you can accomplish so in mental in a positive way, you can accomplish so many things. So you only make what's hard, hard by telling yourself that it's hard and believing that story. Like so many people say, oh, you know, again, nutrition is a complex to understand at the beginning. But like, if you actually devote time and like, not say that it's a waste of time, like

19:54I said, in previous podcasts, you're not sacrificing your time, you're making an investment in yourself trying to understand why nutrition is so important, not just for the physical, but for like, not for the physical attributes, like the body composition, but for your health, for the internal, for longevity, for like, what, what, like for, for years to come, right? So that's one thing why I personally think people just think it's hard. And so they believe that story. And so they go deep into that story.

20:27And then like, obviously, if you feel like it's hard, you're not going to do the things that, you know, are going to help you, you're going to just keep telling yourself that as a story. And so like, three months from now, you're gonna be like, oh, no, it's too hard. So you're just going to keep believing it. And then there's gonna be supporting actions behind it, which are things like not taking action, because you feel like it's too hard. But I'm telling you guys, like, it may be hard at the beginning, as anything is, like any nutrition, like what I say macros is a skill set that will serve you for the rest of your life.

20:57Anything in the beginning of your journey is hard. Okay, like, like, that's just like, it's like riding a bike. It's like when a baby walks, like they fall down, they stumble, you ride a bike, you have training wheels on it, you take it off, then you're learning. Same thing with nutrition. Same thing with driving a car. Anything is hard at the beginning. If you give it devoted attention, time, patience, it just like what I can say, because I'm on the other side of it is like, it is so worth that at the beginning, because it just becomes easier

21:29and easier and a way of life. So don't look at it as something hard. Look at it as like, I'm learning, I'm going to take on this experience, I want to get better. And I want to understand it for the well being of yourself. So the second thing that like, why I personally think that following through on a nutrition plan is so hard for people to do is because their goal isn't meaningful enough. Their goal isn't big enough. Their why isn't big enough.

22:00And so I mean, for example, think about like, why do people really make a change for like, or eating better, like they actually try to lose weight? Why do they do it? So in some instances, typically, it's because they had a big health scare. And all of a sudden, they take it seriously, and they make it happen. They react to that situation. Or more on like the aesthetic side, a partner cheats or like a divorce breakup happens, and the woman gets a revenge body, right? They make it happen that way. They react. They're reacting to the situation.

22:31Like, like something big has to happen in order for change to happen. Like, why? Why react? Why not be more proactive for yourself? Like, I know a lot of women inside of Warrior Babe, they get inside of our mindset modules, and they understand why they're doing it for themselves, right? In this scenario that I just used, there's two scenarios. They're reacting to other people. They're reacting to the news that they got. They're reacting to, you know, a breakup.

23:03They're reacting in this situation. But why not be more proactive for yourself? Why not make your why, your goal, so big that it excites you every single day that you don't need some type of health scare or some breakup to happen, that you're just living this lifestyle for you every single day. You're proactive for your health. You're proactive for your longevity. That's meaningful enough, right? I mean, like, think about it like this. Like, what you do now matters in 10, 20, 30 years from now.

23:38What you do at 50 years old matters when you're 70, and that outcome could be completely different. Like, if you eat healthy right now, and you work out right now at 50, that could mean for a strong body and less fractures when you're 70 years old. Like, let me just paint this picture. And I sat down and have the conversation with my dad about this, too, when we were talking about what I shared earlier in the podcast of, I need you to, like, strength train. I need you to be strong. I need you to put on more muscle. Like, he's doing a great job of losing weight. But it's like, I need you to do some of these things now because I need you to be strong

24:12when you're 70. Like, you're going to start turning frail. Like, that's what I said to him. I mean, my dad, very honest and open conversations. But, like, I want to paint this picture to you. Like, I know from taking care of my grandmother that I shared with you guys in an earlier podcast, I knew she never worked out a day in her life. Like, she never strength trained. She never took physical activity seriously. And so that caused her later years to end up the way they did, you know?

24:43So what you choose to do right now, you guys, at 50 years old, at 40 years old, at 30 years old, like, it will totally change the trajectory of your future. If you decide to eat healthy now and strength train now, I guarantee you when you're 60, 70, 80 years old, it's going to be a different trajectory as to when you, if you don't strength train or eat healthy now, things will be different. It could mean, like, the difference of, like, walking without a walker or walking with one.

25:15It can mean the difference of, like, my grandmother, a plethora of doctor's appointments or not many doctor's appointments at all. Plus trips to the doctor's office, right? So what I'm saying in this is, like, be proactive towards your own happiness. Be proactive towards your own goals. Be proactive towards your own health. Like, don't be reactive to other things and scenarios and things that happen in your life. Don't react to it.

25:46Get yourself right and everything and everyone around you gets right. Stop waiting for a scare, for a life-altering event to make a change. And for it to be more meaningful enough, like, make the change right now. Make the change right now. Do the work right now. And literally, you guys, like, you could rewrite your entire future. That's what I mean by saying your goal isn't meaningful or big enough. Like, think, don't just think right now.

26:17Please don't just think today, tomorrow, the next day. I want you guys to think about the grandkids that you have, the family that you have, and how long you want to be around to play around with them. Like, that's a great example. Do you want to be seven years old and, you know, not sitting in the recliner all day? I'm just using an experience of my grandmother. Sitting in the recliner all day, you got to sit down next to her, right?

26:48Or, like, do you want to be the grandmother that's running around out back with the kids and, like, throwing a ball with them and laughing with them and actually being in the experience of them? So, like, make your goal meaningful enough. So, like, following through on your nutrition plan, like, that seems so easy when you have a big, like, it should seem so easy to understand and want to understand when you have a big goal that's meaningful like that and the trajectory of your whole health and your whole future moving forward. All right, you guys, we went a little deep on that podcast,

27:19but, like, I say this from my heart because I love you guys so much and I want you guys to win. I want you guys to experience life in an optimal way and the only way you can experience life in an optimal way is if you're fueling your body the right way and if you're building strength within your body the right way. So, I hope this podcast helps you guys. I hope, you know, it definitely makes sense around the three things that I said, but even more so to why I personally think it's so hard for people to do is, you know, stop telling yourself it's so hard

27:50because you're going to believe that story and then start making, start thinking about your future. How do you want to be at 70 years old? How do you want to be at 80 years old? And, like, that should make following through on a nutrition plan super easy to do. All right, you guys, love y'all. Hope y'all enjoyed it and I'll see you in the next episode. Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident.

28:20And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds and it will mean the absolute world to me and may change the world of someone else.

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