Over the years I have learned one important thing about “diets”. The best diet you will ever do is the one you can stick to for the rest of your life. Yep, it really is that simple. The truth is, pretty much any diet you try will work to help you lose weight. The problem is, life will throw you a curve ball from time to time, and if your “diet” isn’t realistic, you will eventually fail at it. And then this causes negative self talk, feelings of shame and anger, leading to emotional eating and regain of any weight you did manage to lose…..and the cycle starts all over again.
I myself spent many years on this roller coaster. Sometimes I managed to keep the weight off for a few months, or even a year, but it always came back on eventually. Do you know what I’m talking about here? I think most women can completely relate to this scenario.
So how do you break the cycle? The answer, in my opinion, is to only make changes that you are willing to keep for life. By focusing on adding healthy changes that are sustainable, instead of taking away things you love, builds confidence. And as you experience success with each small change, it builds momentum to keep adding new healthy behaviors. Over time, you will naturally feel better and desire to work towards setting larger goals, all without the stress and pressure of restriction.
Great! But where do you start? It’s easy to get overwhelmed in the beginning, so here are a few ideas to get you thinking:
- Drink more water. I know you hear it all of the time. Aiming to drink about 1/2 of your body weight in ounces is a simple way to gauge how much water your body needs. Your urine should be light yellow in color. If it’s dark, you need more water, if it’s starting to get clear, back off on the water intake – it’s that simple. There are so many cute, portable water bottles out there now. Pick a few favorite bottles and fill them up the night before and have them in the refrigerator ready to go so you are always prepared.
- Eat more veggies and fruits. Again, not rocket science here. Most people are not even close to meeting the recommended daily servings of veggies and fruits. When I started consciously making an effort to make more of my meals with veggies, we’re talking like 50% of my meal, noticeable changes started happening. I felt fuller, my skin began to glow and I felt less bloated.
- Take sleep seriously. Without proper sleep, nothing in your body functions properly. I know you have heard all of this before, but you never know which time you’ll read it and it will start to make sense – right? Set yourself up for success at bedtime. Get off of those electronics well before bed, keep your room temp on the cool side and block any disturbing sources of light in your room. Oh, and it also really helps if you haven’t eaten in a few hours. Going to bed on a full tummy will not allow your body to repair because it will be busy digesting food.
- Manage your stress. Stress is a silent killer and you simply MUST find a way to decompress. Some people really get into meditation, others tap into exercise, journaling is another option….whatever it is, find your thing and de-stress regularly.
Ok, so your like, that’s great Diane, but I’ve tried all of this stuff in the past and it just never seems to stick. What should I do? I say, find a coach! Seriously, it does not have to be me, but find someone you resonate with. We get coaches and mentors for so many things in our lives, but when it comes to our health we put up walls for some reason. When I finally had enough of the yo-yo dieting and the negative self talk cycle, I signed up with a coach. She helped me get over the hurdles that tripped me up in the past. Health coaches are trained for exactly this type of thing. Health coaches are trained in nutrition science, exercise science and behavioral modification. That last piece, behavioral modification is usually the thing you don’t get from other “diets”. We women tend to have a lot of mental and emotional baggage built up and connected to eating – myself included. But with a health coaches guidance, you can learn techniques to overcome those obstacles for good and create a foundation to support sustainable weight loss.
If you like my style and want to work with me, I’d love to talk. Check out the link below to learn more!
Certified Health Coach
Let me help you find your Happy Body!