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Is it possible to see results without dieting? Let’s unpack a lifestyle approach to the body composition changes you desire.
The New Diet
We have all experienced it. We embark on yet another new “diet” with the big transformation in mind. We press go and within a few days or maybe weeks, life happens. We get weary. We slip. We catastrophize the slip. And before you realize it, we abandon ship.
We usually think of it as lack of willpower, but it is actually called “decision fatigue”. Quick and excessive change simply exhausts our mental capacities and physical resources. Then before you know it, we find ourselves in the never-ending loop of diet doom. You know, the old “I’ll start again on Monday” syndrome.
And then there is Rebound
I’d be remiss here not to mention the subject of rebound. You know, you’ve white knuckled it for a good long time, and met the goal or attended the big event.
Things were going good and then…. the stars no longer align. Something happens to interrupt the success streak. Or maybe you just get tired or bored.
This produces a subtle slide. The pounds creep up, and the pants get a little snug. Before you know it, you’re right back where you started. Sigh…
“We usually think of it as lack of willpower, but is actually called decision fatigue”
Unfortunately, the statistics show most dieters will experience a rebound. The reasons for this are both physical and mental.
Be sure to check out 5 Fats Loss Mistakes You May Unknowingly Make. And Eating Better Starts With Your Mind where I dig even deeper into the mental aspects of diet rebound and how to begin to overcome those challenges.
THE WHOLE MESS
So whether it is decision fatigue or unsustainable success, the whole mess produces guilt, shame, and even more faulty thinking. Which drives us to believe the next offer will be just “the thing” that will work for us. UGH!
The diet industry loves this ladies! It thrives off of the very same unsustainable options it offers you! But there’s more to this than taking off a quick 15-20 pounds. And this makes me indignant!!!
It’s exactly the reason we are serious about equipping you with sensible habit-based, lifestyle approaches to change. So you can realistically and SUSTAINABLY accomplish the changes that you desire.
A New Way
Sorry for the rant…So are you sick of dieting?
Good, let’s explore a more balanced way of thinking about food and eating, so you can begin to make progress and live sustainably fit forever!
The secret is simple, eat better just one decision at a time.
Then start with the following three strategies.
“So are you sick of dieting? –
The secret is simple”
Strategy #1 – Learn to Eat on a Continuum
You can learn to approach food and eating as a gradual lifestyle change.
This avoids decision fatigue, and the “I’m on a new diet” mentality and the infamous “all-or-nothing” trap. However, it does evoke personal responsibility and ownership of your choices.
The goal here is to habitually focus on making a little better choice at each opportunity to eat. Then gradually adjusting to more optimal choices over time.
This focus employs strategic choices in timing, portions, and pairings that not only satisfy our taste buds but also meet our nutritional needs. And over time will make a difference in our waistlines.
The idea is to employ replacement theory as a habit. Most of us have a good idea of what healthy food looks like. Choosing it is where personal responsibility kicks in.
Here is an example of a series of progressive better breakfast choices. Examine the subtle changes from meal-to-meal.
Trade a croissant for a whole grain muffin, the hash brown for a yogurt, Frappe’ for a black coffee with a bit of cream, a muffin for a bowl of oats and fruit, a bowl of grain for an egg dish, greens, a bit smaller bowl of fruit. Notice both what’s added and what’s removed and how much. You get the idea. The choices are endless.
Here are some great examples of a series of progressive lunch and dinner choices. Again notice the subtle changes.
Learning to navigate the food continuum allows us to lose the illusion of “perfect program compliance”. It is also particularly effective in navigating less than ideal situations. Have I peaked your interest yet?
Strategy #2 – Trade Naughty for Navigation
What would you say if I told you, there are no foods off-limits? Can you already feel the pressure lifting?
Does it feel kind of scary? Like we are breaking the rules?
Think of navigation as an invitation. An invitation to stop thinking about food in terms of good or bad, but in terms of optimal and moderation.
Optimal means it maximizes needed energy, mental clarity, digestion, and recovery, promotes healing, balances hormones and amps your metabolism.
Moderation means choosing those foods in appropriate quantities and variety to adequately support sustainable change over time. What you eat occasionally can and will include things that might seem off-limits when thoughtfully and correctly positioned.
The navigation concept combats rebellion and the whole host of tendencies we encounter when overly restricted. It avoids the “I’ll never eat that again or I can’t have this on my diet.”
You know, the stuff we tell ourselves that undermine our best intentions. The messages that keep us imprisoned.
Let’s change the message to “no food is inherently good or bad, just more or less optimal for me.”
So simply ask yourself
“Will this choice serve me well?”
So we seek a little progress at each meal, not perfection. Approaching food in this way begins to change HOW you choose WHAT to eat. I have watched this become empowering to so many ladies!
So simply begin to ask yourself, “will this choice serve me well?” Then commit to consistently make the next best choice whatever it may be.
Strategy #3 – Employ Habits of Hunger and Fullness
Last, plan what to eat before you are hungry, but only eat when you ARE hungry. Stop before you are full.
This will mean it’s time to begin to assess not only what you eat but also your serving sizes and WHEN you eat.
Do you need to begin to gently pare back your plate? Choose a smaller plate or make a habit to always leave some behind.
Or maybe you’re not eating enough, or at consistent intervals?
Simply begin by making a point to listen to your hunger and get in touch with your body’s voices. What’s it telling you, what are you telling you?
Tired of dieting, simply begin with these three strategies today.
Need Help? We help ladies get in touch with their hunger, make more optimal choices, break-down mental barriers and change body compositions every day.
Interested in learning more about a habit-based lifestyle approach to eating better one decision at a time?
OMNI FIT 365: Personal nutrition coaching and support to get you back on track.
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