Ditch the diet for good!
It’s time to ditch the diet mentality!
Dieting has connotations of restriction, shame, and labeling foods good and bad. Dieting also usually means there’s a beginning and an end. When you reach ‘x’ goal, you’ll feel ‘x’ way and no longer continue that positive behavior. As a holistic health coach, I’m more interested in helping people create a sustainable healthy lifestyle where habits continue long after reaching the goal.
But how do we ditch that mentality when it's all around us, from the fad diets that surface and resources to the new terminology all over social media? While these tips and tricks can’t instantly change your diet mentality, they’re a stepping stone to better habits that can eventually help you get to a better mindset once and for all.
1. Eating mindfully
Your body is intelligent and, believe it or not, will help give you clues as to when you need to eat and when you're full. When I eat, I think of hunger on a scale from 1-10, where one is ravaging hunger. Here, you would start getting physical symptoms like lack of focus, dizziness, and a general feeling of illness. On the other hand, a ten means that you’re feeling so full you can barely move, and even thinking of food makes you feel sick. Try getting yourself anywhere from a 5-6 where you aren’t overly full or hungry but just right and have enough energy. Another method is eating until you’re about 80% full, or satiated rather than stuffed.
Another tip for mindful eating is to remove distractions like your phone and TV. Try eating slowly and chewing your food thoroughly. Really taste your food as you eat it. Can you describe the texture? Taste? It can even help to count how many times you chew your food before swallowing.
2. Sticking to whole foods
It's no secret that these items have some of the most vitamins and minerals your body needs–and they help keep you feeling your best. Some easy ways to get more fruits and veggies in your diet are to throw some in smoothies and omelets, swap a vegetable for French fries, or add some fresh fruit to your yogurt. Ideally, aim to incorporate a vegetable with every meal.
3. Knowing what’s best for you
It can be easy to get wrapped up in all the eating trends on the internet and forget what’s best for your body. It all boils down to paying attention to what you eat and how you feel before and after eating. If you haven’t before, try keeping a food log of everything you eat and noting any negative or positive symptoms. If you’re not sure how to properly log your food, or why to do so, chat with me to get more clarity.
4. Avoiding the all-or-nothing approach
To maintain a healthy lifestyle is to give your body what it wants and needs so it's in harmony. One of the most common things I see with clients is the all-or-nothing approach––especially with food. A client might deem dessert as bad or unhealthy, so they avoid it at all costs, and when they finally have it, it’s like they can’t stop themselves.
Remember, no food is good or bad; some are more nutritious than others. Nothing inherently bad will happen to you if you eat some dessert when your cravings kick in. It’s definitely better for your mentality in the long run!
Use these tips to get into a better headspace around the diet mentality. If you have any questions, I’m here to help!
