As Alex Neilan the sport dietitian , I’ve witnessed firsthand how our environment, mindset, and daily habits profoundly impact both our mental wellbeing and nutritional success. Creating a healthier lifestyle isn’t just about what we eat — it’s about cultivating the right conditions for sustainable change.
Creating Space for Growth: Managing Your Environment
The first step towards better health often involves evaluating the people around us. Research published in the Journal of Health Psychology demonstrates that negative relationships can elevate cortisol levels, leading to increased cravings for processed foods and emotional eating patterns.
Signs of toxic relationships include constant criticism of your health goals, sabotage of your meal planning efforts, or persistent negativity that affects your motivation. As the sport dietitian , I recommend setting clear boundaries: communicate your health goals explicitly, limit time with unsupportive individuals, and surround yourself with people who celebrate your progress.
Building Self-Worth Through Evidence-Based Practices
Low self-esteem often manifests as poor food choices and inconsistent eating patterns. A systematic review in Psychological Science shows that self-compassion exercises can reduce emotional eating by up to 23%.
Practical self-esteem building strategies include:
- Keeping a daily achievement journal, noting both nutritional wins and personal accomplishments
- Practising positive self-talk, particularly around food choices
- Celebrating small victories, such as choosing wholemeal bread over white
- Engaging in activities that showcase your competence beyond appearance
The Power of Plant-Forward Eating
Incorporating more vegetables needn’t be overwhelming. Alex Neilan advocates for the “crowding out” method — adding nutrient-dense vegetables to existing meals rather than eliminating favourite foods entirely.
Evidence from the British Nutrition Foundation shows that adults consuming five portions of vegetables daily have 20% lower rates of chronic disease. Start with these simple swaps:
- Add spinach to your morning smoothie
- Include grated courgette in pasta sauces
- Snack on cherry tomatoes with hummus
- Replace half your rice with cauliflower rice
The key is consistency over perfection — aim for progress, not dietary restrictions that trigger feelings of deprivation.
Mastering Portion Control Through Mindful Eating
Portion distortion has become increasingly common, with restaurant portions 2–3 times larger than recommended servings. As the sport dietitian, I recommend using the plate method: fill half your plate with vegetables, one quarter with lean protein, and one quarter with complex carbohydrates.
Research from the University of Cambridge shows that eating slowly and mindfully can reduce calorie intake by 10% without conscious restriction. Practice putting your fork down between bites and engaging all your senses during meals.
Habit Stacking for Increased Daily Movement
Habit stacking, developed by behaviour researcher BJ Fogg, involves linking new behaviours to established routines. This approach proves particularly effective for increasing daily steps without requiring significant lifestyle overhauls.
Successful habit stacks for movement include:
- Taking phone calls whilst walking
- Parking further from shop entrances
- Using stairs during television advert breaks
- Walking to colleagues’ desks rather than emailing
Studies indicate that individuals who habit-stack their movement goals achieve 40% better adherence rates compared to those attempting standalone exercise programmes.
Integrating Sustainable Changes
True transformation occurs when we address mental wellbeing alongside nutritional habits. The evidence consistently shows that individuals who work on self-esteem, social environment, and daily habits simultaneously achieve more sustainable results than those focusing solely on dietary restrictions.
Alex Neilan the sport dietitian emphasises that small, consistent changes compound over time. Focus on one area weekly: perhaps removing one negative influence whilst adding two extra vegetable servings daily, or implementing one habit stack whilst practising daily self-compassion.
Start today with one small step. Your future self will thank you for the investment.
