Posts Tagged ‘dieting’
Does eating a healthier food choice like green beans to excess still equate to overeating? Short answer? Yes. And trust me—as someone who once weighed over 450 pounds (and who took off over 250 pounds of excess weight and has kept it off for almost two decades), I should know.
This might seem like a question that didn’t need to be asked in the first place. But I recently saw a segment on a national morning show, during which they spoke to a celebrity who had just “joined” a national weight loss company. No need to mention any names. But said celebrity (AKA endorser) was going on and on about how edamame was a “free food” on the program and thus she could eat as much edamame as she wanted while still on the diet.
In my opinion, this is a potentially harmful theory when it comes to making healthier eating and lifestyle choices—and one of the reasons that so-called “diets” sometimes do not serve us as well as some of these for-profit weight loss companies would lead us to believe they do.
I know what it’s like to binge eat. I used to do it because I was depressed. I used to do it because I was happy. I used to do it simply because I liked a certain food and hadn’t yet comprehended the concept that I could have the food in a healthy portion and then have it again sometime in the future. This was mainly because I’d been taught the “on/off” diet mentality from a very early age. Favorite foods became forbidden fruit (so to speak) and I would eat them in huge amounts, thinking I would/could never have them again when on a healthier eating program.
After years of starting and then cheating on diets, I eventually realized that the issue of my constantly gaining more and more weight had nothing to do with my stomach (a place so many focus on when fighting the battle of the bulge) but, instead, had everything to do with my head (meaning my thinking). After coming to this conclusion, I set out to learn about why I was using food as an emotional crutch. At the same time, I was becoming aware that whenever I started a diet, I would focus on what I was giving up, instead of focusing on what I was gaining (no pun intended).
But even after successfully taking off the excess weight (without giving up certain food groups, without fad dieting, without pills and without surgery), I realized I was still bingeing at times. Sure, I was eating steamed green beans to excess rather than cartons (yes, plural) of ice cream. But I was still binge eating to the point of discomfort.
I soon realized that although the foods had changed, the behavior had not. There is a healthy portion of green beans to eat just as there is a healthy portion of ice cream to eat. And exceeding these portions only works to reinforce old habits that don’t necessarily serve us.
Eating to excess, no matter what the food choices, is still eating to excess. We’re left feeling uncomfortable, bloated and perhaps even feeling some shame about actions.
I have not kept the 250 pounds of excess weight off by eating unconsciously. I think about what I’m eating daily. I still use measuring cups and measuring spoons. Why? Because feeling good is worth any “hassle” that meal prep (and proper portion control) requires. Does this mean I never overeat? Of course, not. I’m human. I still enjoy dining out and will sometimes clear my plate in a restaurant (although sometimes I choose not to).
No matter if it’s food prepared at a restaurant or in a private kitchen, there is no such thing as a “free food.” Overeating is overeating. And binge behavior is still binge behavior. And these are actions that anyone wanting to lose excess weight and/or make healthier eating choices might want to examine. (And for the record, edamame can often be salty, which brings up an entirely different reason as to why it—or anything else—is not a “free food.”)
If dieting and weight loss has been a recurring theme in your life or if you struggle with mastering your own motivation or making peace with food and your body, I have something exciting to tell you about. My fellow coach, colleague and pal, Lisa Goldberg, has invited me and over twenty other well-known experts to join in a discussion that can help you discover the real reasons why dieting fails, and how mindset techniques and strategies are the key to not only losing weight and keeping the weight off, but maintaining a healthy lifestyle. These are people who have overcome incredible challenges and have made it their life’s mission to help others do the same. You will feel inspired and ready, fully equipped to meet and maintain your goals, free yourself from dieting, master your own mindset, and change your life forever. This online event is 100% free, but what you will learn is 100% priceless.
This event can help you to:
• End the struggle with emotional eating and create a healthy relationship with food – and stop dieting for GOOD
• Have more confidence in yourself and your body’s progress to see real and lasting results
• Break down your barriers to health and wellness success
• Discover real solutions that are delivering lasting results for people just like you
• Learn the importance of mindset in weight loss
• End Self-sabotage
• Make peace with food and heal your relationship with yourself and your body
• And more
Starting January 10th, you can listen in as these renowned health experts discuss the mindset of success, healthy lifestyle techniques, building confidence, self-care, and finally having the body and life you deserve! I’ve been invited to speak at one of the sessions, but I also personally plan on listening to each speaker so that I can gain important insights from other professionals to help my clients stop settling for less in life than they deserve, start feeling good about themselves every day and finally have the peace and health they’ve always wanted.
Who’s ready for 2019? And who has met all of their goals for 2018? Please don’t feel badly if you didn’t reach of meet all of your goals. I have several I’m carrying from one year to the next myself. There’s no reason to beat yourself up. And if one of those goals happens to be getting rid of the diet mindset and getting off the “On again/Off again” diet roller coaster once and for all, 2019 could be your year.
Do you feel frustrated with dieting, losing weight and keeping it off? Are you exhausted from the emotional ups and downs that always follow an emotional eating outburst and then gaining the weight back that you lose?” Do you always end up “cheating” on your diet because of the constant tinge of hunger that goes along with deprivation and starvation, and the realization that it’s just too easy to put all the weight you might lose after a diet right back on again…
In 2019 and beyond, all of this can come to an end when you learn how to change your habits, behaviors and the relationship you have not only with food, but with yourself.
The battle against food, dieting and weight loss does doesn’t have to be the story of your life – and I’d like to invite you to a free event that will show you how to rewrite your story.
Here’s the sitch: My good friend and nutrition guru superstar Lisa Goldberg has invited me to present on The Right Mind, Right Weight interview series — a free online event where nutritionists, doctors, fitness experts, psychologists, coaches, therapists and other transformational health experts will gather for 11 straight days to share the latest of their tips, tools, strategies and more!
This isn’t just another “diet discussion” that will tell you about what you can or can’t eat, or how much you should exercise to see results. This amazing event is focused on changing your mindset on healthy eating and why learning how to change your thoughts, habits, and relationship with food is really the missing piece to your struggle with life-long yo-yo dieting.
You’ll discover why you keep sabotaging your efforts and how to stop that behavior and you will learn that losing weight doesn’t have to be difficult. Anyone reading this who is interested can register for free and then take part in the event to get started creating the habit, behaviors, and beliefs about food that will result in losing weight without being on a diet.
Because I’ve been invited to be a guest speaker for the event this year, I get to invite whoever I want to the event…100% free of charge. That means you, and anyone else in your life can access this information. As a loyal member of the Just Stop Eating So Much! family, I’d like to give you one of my exclusive invitations to attend this online summit.
Now that we’re further into January (AKA a most popular month for dieting), I’m reminded of a disturbing trend in the billion dollar diet industry—albeit one that has been pervasive for years. I refer to it as the “Light Switch Mentality” that’s being sold by many organizations, programs, books and so-called experts who proclaim that to lose excess weight, you (we) should be on a diet. But this kind of thinking often leads to the opposite of being on… Being off.
Certainly being on or off has become part of the dieting vernacular. But in my humble opinion, it’s a way of thinking that can potentially lead to more weight gain than weight loss. In fact, it’s while many of us with a dieter’s mentality are on our diets that we’re focused on when we plan on going off. It’s a mindset we’ve been sold as the way to success, when in reality, it can be the way to put on extra pounds.
As someone who started gaining excess weight around first grade, and whose parents immediately took me to a doctor who put me on a strict diet (yes, even at a very young age), I can attest to the fact that the on/off cycle contributed to my continuing to gain weight throughout my youth. Sure, I would take off a few pounds (when I was on). But then I would gain even more weight back (when I was off). By the time I graduated from college, I was clocking in at over 450 pounds. And this was after years and years of constant dieting—the very thing that was supposed to be helping me was actually doing more harm than good.
Thankfully, I was able to remove myself from this cycle after my home electronic scale started reading “ERR” (its internal code for error, since it was not programmed to register any weight above 400 pounds). It’s when I stopped thinking of “dieting” (and being on and off of one) and started embracing healthy eating that I began to make some real headway. Within a year’s time I had dropped most of my excess weight. And sure, I yo-yoed up and down the scale for a couple years after that. I was, after all, recovering from a lifetime of “on and off” behavior. But once I nailed it (reaching a healthy weight for my height and body frame), I’ve stayed at this weight for well over a decade.
But this is where I quickly bring up that damned light switch thinking again. Because many people who see my before pictures want to know my secret to losing over 250 pounds of excess weight without any kind of surgery or medication. They’re not too thrilled when I tell them the secrets are eating less, moving more, getting plenty of sleep and drinking enough water (AKA common sense). And they sometimes go onto register abject horror when I tell them I have to keep all of these mandates in mind even today (otherwise right back up the scale I’d go).
Successfully losing excess weight has nothing to do with a light switch. There’s never a time that we should be on or off. If we’re prone to gaining weight or if we choose to lose excess weight to benefit our mental and physical health, then it’s going to take some work. This doesn’t mean food plans can’t be extremely helpful. But whether we choose to have a salad for lunch or even if we opt to have some ice cream for dessert, we’ve got to always think about portion size and ingredient content (yes, even when it comes to the salad).
This doesn’t have to mean we are always on and never off. Instead, we can adopt new mindsets and start living life as healthy minded individuals. You know—like those those fantastical types who can eat half a donut and then declare they’re full. (Yes, even I’m dumbfounded by this kind of behavior to this day.) But what these people know that we do not, is that they can have another donut (or whatever) in due time. But those of us on the endless on/off cycle of dieting often think, “I will be on my diet tomorrow (or Monday or come January 1st),” so I better have eighteen donuts today.
On. Off. Not always helpful.
Healthy thinking. A move in the right direction.
And healthy thinking can include well made (meaning clean ingredient) treats that can be easily and moderately worked into our eating plans—whether we’re taking off excess pounds or simply maintaining a healthy body weight.
Although somewhat baffling, this can be triumphant news if we allow it to be. Thinking less of on and off can mean reduced shame and self-punishment (also part of many dieting cycles, mentally speaking). Fact is, you are beautiful at your current weight (inside and out). If you choose to get healthier and drop some of the excess weight, then do so in a fashion that embraces all that life has to offer and try leaving the on/off Light Switch Mentality behind.
At the risk of an eye roll or two, what do you have to lose?
Photo Source: Zazzle
Forget coal in the stocking. Nothing fills those of us with a “dieter’s mentality” full of holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugar plumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’
But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.
Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.
Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.
Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)
Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).
Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.
Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.
Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.
Photo Source: WatchFit