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[Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/dk/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # Den nemme måde at spise sundere på ##### Coaching Sidst opdateret: 1. december 2020 Coaching og ernæring ## En nem måde at spise sundere på Af Nike Training  ## Glem alt om at spise perfekt og prøv i stedet at fortage små forandringer, der kan føre til store fremskridt. Du har måske hørt udtrykket, "Man kan ikke træne sig fra en dårlig diæt". Selvom udtrykket er en kliché, er det også sandt. For at være i perfekt form, skal man spise sundt. "At spise sundt" betyder ikke, at man altid skal "spise korrekt". For at opnå succes på lang sigt er det bedst at spise sundt lige nu. En af de største grunde til, at folk ikke spiser sundere, er fordi de ser det som ”det skal være perfekt”, siger Precision Nutrition Coach og registreret diætist, Brian St. Pierre. ”Specielt i januar har folk den der alt-eller-intet-tilgang – hvor de er virkelig strikse med deres kost og falder af, fordi de ikke kan vedligeholde det,” siger St. Pierre. ## "En bedre måde: Se din diæt som et kontinuum". Nike Training En bedre måde: Se din diæt som et kontinuum. Med denne tankegang kan du spørge dig selv: "Hvad kan du gøre nu, for at forbedre din diæt? Spørg dig selv om det samme hver dag, dag efter dag, og på den måde ændres din diæt, uden at du rigtigt lægger mærke til det," siger St. Pierre. "Den slags ændring sker ikke på én dag, men hvis du tager små, progressive skridt mht. madvalg, vil der ske store ændringer i din diæt. Det handler om positivt at ændre den måde, du spiser på – det er en livsstil". For at få kontinuum-metoden til at fungere, skal du være helt ærlig over for dig selv mht. dine spisevaner og det, du er i stand til at ændre lige nu. "Det handler om det virkelige liv," siger Krista Scott-Dixon, leder af læseplanen ved Precision Nutrition og ernæringspædagog med næsten 20 års erfaring. "Det er ikke et magisk fremtidsunivers, hvor alt er perfekt – det handler om at tage små skridt og få tingene til at gå i rigtige retning, lige nu". ## "Det betyder måske, at dit første lille fremskridt kunne være, at du beslutter dig til at inkludere en grønsag til et af måltiderne hver dag". Nike Training  Det betyder måske, at dit første lille fremskridt kunne være, at du beslutter dig til at inkludere en grønsag til et af måltiderne hver dag. Når det så lykkes, kan dit næste lille skridt være at ændre på en usund vane, som du har (måske at spise slik) og skære lidt ned på det (hvis du fx spiser slik tre gange om ugen, så prøv at skære det ned til to gange om ugen). Når du er blevet ok med det, kan du lave endnu en lille finjustering. Og en til og endnu en. Pointen er, at du holder dig til dit kontinuum – med konstante fremskridt. Du bør også forberede dig på at *komme til* at fejle. Men det er ok. ”Du har uendelig mange liv i det her videospil, så hvis du fejler i dag, kan du prøve igen i morgen,” siger Scott-Dixon. I stedet for at være besat af at skulle gøre det perfekt, opfordrer St. Pierre til at tænke over, hvordan du kan gøre det bedre næste gang: “Se tilbagegang som feedback i stedet for fiasko”. Og glem ikke at lægge mærke til det, der lykkedes, siger Scott-Dixon. ”Folk fokuserer ofte på det, der gik galt – selvom måske 80 procent lykkedes! Brug den succes som ledetråd,” siger hun. Så opnår du flere sejre. __Gør det til en vane:__ Gør som beskrevet foroven og tilføj små positive ændringer til din diæt – såsom at spise grøntsager – og gør det til en vane, så du ikke behøver at tænke over, hvad du skal spise til frokost. Så næste gang du tænker "Hvad skal jeg spise til frokost?" afslut sætningen med "Jeg *vil* også inkludere en grønsag". Når du så inkluderer grøntsagen i dit måltid, skal du huske at rose dig selv; det vil hjælpe med at gøre det til en vane. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. 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