Personal Trainer Tips for starting And Sticking To A New food Routine

changing your eating habits as part of your personal training plan in Abu Dhabi. Here are some great tips and ideas on creating and sticking with a healthy eating plan in combination with your exercise and training regime
Healthy eating and nutrition tips from uae personal trainers

Taking Control Of Your Healthy Eating & Nutrition Plan in Abu Dhabi, Dubai & Sharjah…

Article Contributor: Andrew

When you start a personal training program in Dubai, Abu Dhabi or Sharjah you’re undoubtedly feeling invigorated and observing improvements in your fitness levels in a short time.

However, it’s important to realize that if your nutrition plan isn’t quite up to par, you may find that your goals related to weight loss or weight gain aren’t being met as efficiently as they could be.

It’s completely understandable within the fast-paced lifestyle prevalent across the UAE that sometimes, certain aspects of our lives can become neglected or overlooked. And let’s face it, with the array of responsibilities vying for our attention, who has the time to meticulously weigh every morsel of food or obsessively calculate every single macro?

Instead, I advocate for starting off with smaller, more feasible adjustments that won’t overwhelm you. Gradual changes can pave the way to sustainable success without causing unnecessary stress at the outset.

Allow me, a seasoned personal trainer from the UAE, to share some practical advice that will empower you to initiate this transformative journey and maintain the course.

Table Of Contents

Importance of Holding Yourself Accountable in Your Health Journey

One effective way to hold yourself accountable in your health journey is by diligently tracking or monitoring your food intake over an extended period, such as a week. This can be achieved through methods like maintaining a detailed food diary or snapping pictures of everything you eat using your phone. For example, jotting down the foods consumed at each meal and snack, along with portion sizes, can provide valuable insights into your eating habits.

By consistently recording your food intake, you eliminate the possibility of conveniently forgetting about that mid-afternoon chocolate bar or mindless snacking. This level of accountability helps create awareness around your dietary choices and behaviors.

After completing a week of tracking, take time to review and analyze your food diary or photo log. This retrospective analysis allows you to identify patterns and trends in your eating habits that may be hindering your progress towards your health goals. For instance, you might notice a tendency to consume high-calorie snacks in the evening or a lack of balanced meals throughout the day.

Through this reflection process, you can pinpoint specific dietary habits that may need adjustment or elimination. Perhaps you realize that you tend to skip breakfast, leading to overeating later in the day, or that you frequently reach for sugary beverages instead of hydrating with water. Identifying these areas for improvement is crucial for making sustainable changes to your diet and overall well-being.

Key Points to Consider:

1. Consistently track your food intake over a designated period, such as a week.

2. Use methods like keeping a food diary or taking photos of your meals to maintain accurate records.

3. Review and analyze your food log to identify patterns and habits that may be impeding your health goals.

4. Recognize areas where adjustments or eliminations are needed in your diet.

5. Make informed decisions based on your findings to improve your dietary choices and overall health outcomes.

Meet Yourself Halfway: A Guide to Breaking Habits

Established habits, whether they are beneficial or detrimental, can be deeply ingrained within us, making it incredibly challenging to break them. Abruptly stopping any habit can prove to be a daunting endeavor due to the psychological and behavioral patterns that have been formed over time.

For example, if you typically consume four soft drinks a day alongside two packets of crisps, consider implementing a gradual reduction strategy. Start by reducing your intake to two fizzy drinks and a single bag of crisps initially. Once you have adjusted to this change, you can further decrease your consumption.

It is important to understand that making small, incremental modifications to your dietary routine can have a significant impact on your ability to break habits effectively. By taking gradual steps towards change, you not only make the process easier to cope with but also increase the likelihood of long-term success.

Key Points to Consider:

1. Set Realistic Goals: Instead of trying to completely eliminate a habit overnight, set achievable goals that allow for gradual progress.

2. Monitor Your Progress: Keep track of your habits and changes in behavior to stay motivated and accountable.

3. Seek Support: Share your goals with friends, family, or a support group to receive encouragement and guidance.

4. Celebrate Small Wins: Acknowledge and celebrate each milestone achieved along the way to reinforce positive behavior.

5. Practice Self-Compassion: Be kind to yourself during the process of breaking habits, as setbacks are a natural part of change.

By following these guidelines and being mindful of your approach, you can effectively meet yourself halfway in breaking established habits and pave the way for a healthier lifestyle in the long run.

Effective Meal Planning for Busy Lives in Dubai and Abu Dhabi

Meal planning is a crucial aspect of maintaining a healthy lifestyle, especially for individuals with busy schedules in cities like Dubai and Abu Dhabi. By taking the time to carefully plan your meals for the week or even just the next day, you can significantly increase your chances of success in sticking to a nutritious diet.

Instead of feeling overwhelmed by the idea of preparing every meal in advance, consider incorporating some key strategies into your meal planning routine. For example, setting aside a specific time each week to plan your meals, creating a shopping list based on your planned meals, and prepping ingredients in advance can all help streamline the process and make it more manageable.

One of the main benefits of meal planning is that it helps reduce the temptation to opt for unhealthy takeout or convenience foods when you’re short on time or energy. By having a clear plan in place, you can ensure that you have nutritious and satisfying meals ready to go, making it easier to resist the urge to make less healthy choices.

When planning your meals, consider factors such as your dietary preferences, nutritional goals, and any specific dietary restrictions you may have. This will help you create a meal plan that is tailored to your individual needs and preferences, making it more likely that you will stick to it in the long run.

In addition to planning your main meals, don’t forget to include snacks and beverages in your meal plan. Having healthy snack options readily available can help prevent mindless snacking on less nutritious foods throughout the day.

Overall, effective meal planning is a valuable tool for busy individuals in Dubai and Abu Dhabi looking to maintain a healthy diet amidst their hectic schedules. By investing a little time and effort into planning ahead, you can set yourself up for success and make healthier eating habits more sustainable in the long term.

Importance of Cycling Your Recipes for Easy Meal Planning

In the hustle and bustle of daily life, finding time to cook a nutritious meal can be challenging. This is where having a well-curated collection of versatile recipes comes in handy. By cycling through a selection of five to ten simple yet delicious recipes, you can streamline your meal planning process and ensure that healthy eating remains a priority even on busy days.

Key Points to Consider:

  • Efficiency: Cycling through a set of go-to recipes saves time and mental energy by eliminating the need to constantly search for new meal ideas. Once you have mastered these recipes, cooking becomes almost second nature.

  • Variety: While sticking to familiar recipes is convenient, it’s also important to introduce variety into your meal rotation. Consider including a mix of cuisines, cooking techniques, and ingredients to keep things interesting.

  • Nutritional Balance: Ensure that your repertoire includes recipes that offer a good balance of nutrients. Incorporate dishes rich in lean proteins, whole grains, fruits, and vegetables to support your overall health and well-being.

  • Adaptability: Choose recipes that are easily adaptable based on seasonal produce or dietary preferences. For example, a basic stir-fry recipe can be customized with different vegetables or protein sources depending on what’s available.

  • Meal Prep: Some recipes lend themselves well to batch cooking or meal prepping. Utilize these dishes to stock your fridge or freezer with ready-to-eat meals for hectic days when cooking from scratch is not feasible.

  • Family Favorites: Consider the preferences of your household members when selecting recipes to cycle through. Including a mix of family favorites ensures that everyone looks forward to mealtime.

Example:

Let’s say your recipe collection includes a hearty vegetable chili, a simple grilled chicken salad, a comforting lentil soup, a flavorful pasta primavera, and a quick tofu stir-fry. By rotating through these recipes, you can enjoy a diverse range of meals without feeling overwhelmed by decision-making each day.

In conclusion, cycling through a selection of tried-and-tested recipes is a smart strategy for simplifying meal planning, promoting healthier eating habits, and reducing stress around dinnertime. Invest time in curating a collection of go-to recipes that suit your taste preferences and lifestyle, and watch how this small change can make a big difference in your daily routine.

Inspirational quote when body shouts stop - uae personal trainers
Inspirational quote - my goal is to become a better version of myself

Consistency in Meal Planning and Food Choices for Long-Term Health and Fitness Success

Achieving your health and fitness goals in the UAE requires a strong emphasis on consistency. While this tip may seem simple, it is often one of the most challenging aspects to maintain. Consistently planning your meals and making wise food choices are crucial components that lay the foundation for long-term success.

Key Points to Consider:

Meal Planning: Consistent meal planning involves preparing your meals in advance, whether it’s for the entire week or just a few days ahead. This practice helps you stay on track with your nutritional goals and prevents impulsive, unhealthy food choices. For example, you can create a weekly meal plan that includes a variety of nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables.

Wise Food Choices: Consistency in making wise food choices means opting for nutritious options over processed or high-calorie foods consistently. This includes choosing whole foods rich in vitamins, minerals, and antioxidants that support your overall health and well-being. For instance, instead of reaching for sugary snacks, you can choose a piece of fruit or a handful of nuts as a healthier alternative.

Long-Term Success: Building consistency in your meal planning and food choices is essential for achieving sustainable results in your health and fitness journey. Remember that there are no quick fixes or miracle solutions when it comes to nutrition. It’s the daily commitment to making healthy choices that will lead to lasting changes in your lifestyle.

Perseverance: Consistency requires perseverance and dedication. It’s normal to face challenges or setbacks along the way, but staying committed to your goals and maintaining a positive mindset will help you overcome obstacles. By persisting through difficulties, you develop habits that eventually become second nature, making healthy eating a seamless part of your routine.

Consistency in meal planning and food choices is a cornerstone of long-term health and fitness success. By prioritizing this aspect of your wellness journey and incorporating key strategies into your daily routine, you can cultivate habits that support your overall well-being and vitality in the UAE.

Food Shop On A Full Stomach.

You may not give it much thought, but the decision to go grocery shopping on an empty stomach can have far-reaching consequences. It’s a scenario that often leads to regrettable choices. Hunger pangs can cloud your judgment, turning a routine trip to the supermarket into a gauntlet of temptation.

The aisles are lined with an array of delicious distractions, and when you’re ravenous, these treats start to look like necessities rather than mere indulgences. The snacks and sweets that you typically pass by without a second glance suddenly become irresistible. Your willpower wanes and before you realize it, they’re nestled in your cart, ready for checkout.

By the time you’ve walked through the checkout line and are heading home, you might find that your shopping bags are laden with sugary cereals, savory chips, and decadent desserts—items that are all too easy to consume in moments of hunger-induced weakness. It’s only later, when the hunger subsides, that the repercussions set in: the guilt of straying from healthy habits and the challenge of restoring discipline in your diet.

To avoid this common trap, it is wise to make a conscious effort to eat a nourishing meal or snack before stepping foot in the grocery store. A full stomach serves as a natural defense mechanism against impulsive buys and helps maintain focus on purchasing nutritious items that align with your eating goals.

This simple yet effective strategy ensures that when you do go shopping, you’re propelled by rational thought rather than a rumbling belly. As a result, your shopping expedition becomes more structured, centered around acquiring what you need rather than succumbing to momentary cravings.

In conclusion, the best way to support your health and wellness journey is to never underestimate the influence of hunger on decision-making. Equip yourself with satiety before shopping, and watch as your cart reflects a more thoughtful and intentional selection of food, one that will contribute positively to your well-being in the days to come.

In Summary, Find A Way That Works For You

Remember that the journey to a healthier you is seldom without its challenges; expect to encounter both highs and lows along the way. The regimen that works wonders for your friend may not necessarily be the best fit for you. It often requires a process of trial and error to discover the perfect approach suited to your individual needs, so don’t let setbacks discourage you. Keep pushing forward, adapt where necessary, and celebrate every victory, however small, on your path to better health.

Find the best male or female personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK to help you with meal planning ideas

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