3 Ways to Change Your Weight Loss Mindset

Losing excess weight shouldn’t be so difficult – but it is for many people

Here you are sitting in the nutritionists’ office asking for yet another diet plan. But, deep in your heart you know this is not what you want. You know that you will follow the diet plan for a while, you will lose some weight, but then the weight will start creeping back on.

Why do you do this to yourself time and time again? Why do you try each and every new diet that hits the market thinking that this will be THE one?

You no longer trust yourself to listen to your body to guide your eating

You only know how to listen to and follow the diets. Let’s face it. When you go on a diet, you are following the eating recommendations that the “diet expert” is telling you to follow. Why do you think that expert knows what your body’s cells are asking for?

They don’t.

Yes, if you are speaking with a reputable registered dietitian nutritionist with training in nutrition and whole foods, he/she can teach you a lot about how to nourish and fuel your body for best performance and optimal health. But that is not what I am referring to here.

Does the following scenario sound familiar to you?

You’re standing in front of the mirror having changed your clothes three times already this morning.  Nothing seems to fit right.  You are discouraged and start with the negative self-talk you are all too familiar with.  “Why can’t I just stick to my diet”, you say to yourself.  “I am such a failure; I will never succeed at weight loss”.

This inner conversation and negative self-talk is cementing that lack of trust in yourself, your body and your food choices. You then say…“Tomorrow I will start my diet again”.

If you have been battling your weight for some time, then you are reading this and shaking your head in acknowledgment. You have been on countless diets that have not worked long term and you have become very good at berating yourself for your failures.

The commercials all sound so promising!  The radio ads promise fat burning powers of the miracle pills you just bought at the health food store.

MORE: 3 Mindset Shifts That Help Weight Loss

Why aren’t you able to lose weight?

The answer likely lies in the fact that you are trusting the diets, and not yourself. Yet the diets fail you each and every time. It’s not you who fails, it’s the diets. You see, nobody lives on a diet.  One goes on a diet but eventually goes off the diet.

The statistics on dieting

40-50% of American women are trying to lose weight and are on a diet at any point in time. Half of pre-teen and teenage girls are on diets. However, 95% of all dieters regain their lost weight and and add more on top within 1 to 5 years.

 These are very alarming statistics because dieting clearly doesn’t work and repeated “yo-yo” dieting has been shown to have negative health effects, including an increased risk of heart disease and long-lasting effects on the metabolism.

The best solution to achieving weight loss and a body you love is to embrace an intuitive eating approach to food.  

Intuitive eating is eating based on your physiological hunger and satiety cues, not based on situations or emotional cues.  So that means eating when you are hungry and stopping when you are satisfied or comfortably full.

I recognize that for the chronic yo-yo dieter, this is not necessarily easy.  It requires you to explore how you got to where you are today in your eating habits and understand deeply what it means to become an intuitive eater.

During this process, it is important for you to begin to get rid of the diet mentality that you have, and to truly believe that you will never diet again.

If you continue to think there is “just one more diet, this time I’ll be good”, then you won’t be able to move forward to becoming an intuitive eater. You will continue to have foods that are “good” and “bad” and you will continue to think of yourself as being “on” or “off”.

It all starts with your mindset

Here are 3 ways to change your mindset around weight loss:

          1. Commit to NEVER following a diet again. I know, this sounds scary. But until you recognize that you must give up the restriction and deprivation that dieting brings with it, you will continue on the diet roller coaster you are on.

          2. Understand your big WHY. Why do you want to lose weight? What lies underneath your desire you shed the excess weight and how will it affect your life long term?

          3. Seek out caring support to help you on your journey.  Don’t think you have to “go it” alone. Changing your mindset around losing weight is a process and it’s important to surround yourself with like-minded people and a supportive coach who can provide guidance and positive feedback along the way. Here is a FREE Online Support Group for women who have committed to giving up dieting and are supporting each other on this new journey. Come and check it out.

Losing weight and keeping it off does not have to be impossible

You were born with the natural instinct to eat when hungry and stop when full; to trust your inner wisdom to guide your eating. You can reclaim this and achieve guilt-free eating, a body you love and a life free of dieting. Intuitive eating is the answer you have been looking for and it all starts with your mindset.

Comment below mindset strategies you've found helpful to assist in your weight loss journey. Love to hear your tips :)





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Weight Loss Mindset: 10 tips for change

Every day individuals resign themselves to make the adjustments to their life to deliver real body change. It sometimes helps to know some of the most important elements of the fat loss lifestyle. Here is some insight that may help you make the switch into your new fat loss lifestyle, my 10 tips for real body change.

1) Stop playing the weight loss game and get into fat loss.

If you are still using a scale to measure your progress in body change, it will be virtually impossible to know what kind of weight you are losing. Just because you are losing weight does not mean you are losing fat. Too often it is not fat people are losing but rather water or even worse, muscle. This leads to yo-yo dieting and  weight rebound. A loss of muscle will make the metabolism less efficient in the long run. This is a key reason why chronic dieters have a more difficult time getting any sort of result as they age. To avoid this issue get something to monitor fat loss.

2) Stop counting calories and start paying attention to your body.

Counting calories is a one-size-fits-all process that works for very few. Instead of trying to practice food avoidance or portion control, pay attention to the signals your body sends. After each meal, monitor hunger, cravings and energy levels. These sensations can act as biofeedback tools that give you insight into your hormonal fat burning metabolism and help you adjust your diet. By eating in a way that generates less hunger and cravings and more stable energy you can fine tune your diet to the perfect approach for you. Eating this way will result in eating less calories without even trying and will turn weight loss to fat loss. One hint, protein and fiber are the key tools to balance these sensations so eat more of them.

3) Learn the process and stop doing protocols

Your body does not conform to simple math equations and does not respond like everyone else. You are unique and therefore require an approach that matches your individual metabolism. Instead of following a one-size-fits-all diet, or an off the shelf program, spend some time finding out your own fat loss formula. Approaching body change this way assures you will have something that always works even when your metabolism goes through changes (aging, children, menopause, etc.).

4) Don’t just eat healthy, eat for fat loss

A healthy diet does not always equal a fat loss diet, but a fat loss diet almost always equals a healthy diet. There are plenty of healthy foods that may not help your fat loss goals. While whole grains, nuts, dairy, and fruits are all healthy, some or all of them may need to be minimized according to your individual metabolic processes. Spend time figuring out what can stay and what needs to go. It won’t be the same for everyone.

5) BE, DO, HAVE

It is important to understand that the way many people go about change is backwards. Most people think if they simply DO something different, they will then HAVE what they want and BEcome a different person. This is often stated as the DO, HAVE, BE mindset. Or, they may feel if they are given something, like money (HAVE), they will be able to DO all the stuff they want and will BEcome a different person. This is the HAVE, DO, BE mindset. Both of these models are wrong. To make a true change, you have to BE the thing you are trying to become right now in the present moment. Then you will automatically DO the things necessary to HAVE what you desire…..BE, DO, HAVE

6) No Victim Talk and no blame

There is no room for blame in change. Resist the temptation to use the behaviors of others to justify your own. Just because your spouse, coworkers and others around you eat junk and are sedentary has nothing to do with you. Surround yourself with the support system you need. Take all blame, expectation, judgment, and excuses out of your mindset. Your success or failure is 100% up to you. You are either going to do it or not, it is up to you.

7) Eat Preemptively

Many people take an eat less approach to body change. Problem is you live in a body designed through the centuries to seek out food and maximize fat storage. This is an ancient survival mechanism we humans inherited from our ancestors who lived in a time where the next meal was never guaranteed. Now you live in a world where sweet, fatty, salty, and addictive food is on every corner. You can’t win a battle of wills against your physiology. Very few people can simply eat less and avoid food, and if you are overweight there is little chance you are one of them. Instead of fasting, eating less, or practicing food avoidance, eat preemptively. By eating more of the right things more often you can “preempt” hunger, cravings, and drops in blood sugar that lead you to make the poor choices in the first place.

8 ) Exercise for ME, meaning you

Exercise in a way that works for your body. Rest-based training is a good way to do that since it allows you to exercise at a high intensity, but do it at a manageable level and progress at your own pace. Not only does this mean you should avoid the popular boot camp trends of “keep going” and “out compete”, it also means choosing programs that suit you. While there is certainly a best approach for body change (see below), the bulk of your exercise should be something you love and can be consistent with.

9) Realize there is a best approach to body change

To get the most out of exercise, research shows cross-training is best. Some of us like to lift weight and some like cardio. Others like yoga and some like swimming. The best approach for body change involves cardiovascular exercise combined with weight training. If you want to lose fat and not muscle you need to learn to weight train and not simply try to “run off” the weight. There are many good programs, including the metabolic effect workouts, that utilize weight training in a way that generates a cardio effect. Search for these type programs. Some good ones include Crossfit, Metabolic Effect’s system of Metabolic Physique Conditioning, some forms of Power Yoga, and metabolic conditioning programs run by many good personal trainers.

10) Sleep and Stress

Neither one of these things have calories but we all know they drastically impact how we feel, whether we exercise or not and what we choose to eat. Research shows 8 hours of sleep a night can make a huge difference in hunger, cravings, and energy levels. It is your choice. Is staying up late to watch your favorite TV show worth more than body change?

Comment below a mindset tip you've learnt over your weight loss journey, I'd love to hear them :)

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5 Essential Nutrients That Accelerate Weight Loss

Everybody wants to burn fat fast. That’s usually the plan when it comes to weight loss, and a healthy diet filled with whole, natural fruits, veggies and protein provides all the important nutrients your body needs to burn fat. 

But there are always a few foods you can eat more of to accelerate weight loss. Here are a few foods, that you probably already eat to help speed the weight loss process. Here’s a quick breakdown of which foods offer the best results and why.

Calcium: Already an essential nutrient for strong bones and healthy teeth, this mineral works with Vitamin D to help you lose weight. Since calcium is stored within fat cells, researchers believe that the amount of calcium in each fat cell may enhance weight loss. Calcium also binds to fat in the gastrointestinal tract to help prevent fat from being absorbed into your body. Get more calcium in your diet by eating low-fat dairy products such as yogurt, soy milk (or other milk). Other calcium rich foods include, dark leafy greens like spinach and collard greens.(1)

Vitamin D: Involved in calcium absorption, vitamin d is essential to healthy skin, and a healthy body. This essential nutrient is used in the body for proper cellular growth, immune function and more. A recent study conducted at the University of Minnesota found that overweight people were more successful in their weight loss when Vitamin D levels were increased. Just another reason to put on a wide-brimmed hat and get some summer sun, for your daily dose of vitamin D. Get more vitamin d in your diet by eating fish, (tuna, salmon, mackerel), fish liver oil, cheese and eggs.(2)

Protein: High-protein diets help keep hunger at bay, and support lean body composition. The amount of muscle you have also directly affects how much fat you burn all day long. Bodies with more muscle than fat burn more calories. Protein also helps preserve muscle mass while you lose weight. A recent study at the University of Illinois reported that women who consumed twice as much protein daily lost 3.9 percent more weight than women who consumed less. Get stronger, and lose more weight with additional protein in your diet. Get more by eating lean meats like chicken and fish, give Quinoa a try and don’t forget the tofu!

Omega-3 Fatty Acids: These “good” fats do much more than provide a healthy source of fats for your diet. Omega 3’s are referred to as essential fats because the body cannot produce them, and they must be taken in through diet. The omega fats have been shown in clinical studies to help improve mental functions including mood, and memory. Not only that, omega-3 fatty acids have also been shown to trigger fat-burning within cells and may even improve signaling in the brain to help reduce your appetite. Get more omega fats into your diet by eating fish, eggs, and oils such as flaxseed oil, and coconut oil.

Fiber: Since fiber passes through your digestive tract undigested, it not only helps you feel fuller, longer but it also helps keep your gastrointestinal system functioning properly. Removal of toxins from the body is an important part of weight loss, and your health. Increase fiber in your diet by eating fresh vegetables, fruit, legumes, and whole grains. The road to weight loss is paved with lots of water and a high-fiber diet.

Comment below if you found this helpful, let me know your thoughts and if you found this informative x




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References:

 1.http://www.webmd.com/food-recipes/features/10-calcium-rich-foods
2. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Your Post-Binge, 3-Day Diet Detox Plan

An extra serving of sweet potatoes, a sliver of pecan pie, a Campari cocktail or two. By itself, each of these festive splurges seems so innocent. But like holiday presents, dietary indulgences come at a cost. Most of us never lose the 1 to 2 pounds we gain between Thanksgiving and New Year's Eve—and over the years, they add up. The damage is even worse when December's hearty eating patterns take hold and last well into spring, as they often do.

That is why we developed this 3-day quick weight loss plan—to get you out of party excess mode and put you on a healthy eating track for the new year. It's simple, fast, and effective. Stick with it and you will have those extra pounds gone before you take down a single decoration.

BREAK THE CYCLE
The Splurge: Those dreams of sugarplums dancing in your head may be more like a nightmare brought on by too many sweet treats. While experts used to dismiss the notion of sugar addiction, a growing body of research suggests that the sweet stuff can hijack the same brain circuitry that's affected by drugs and alcohol, leading to a vicious cycle of cravings and binges. And holiday desserts with high levels of both sugar and fat provide a double whammy. The sugar hooks you, while the fat piles on the pounds. 

The Solution: Eliminate desserts that are rich in sugar and fat for at least 3 days—7 to 10 would be even better. This will help quell cravings while you start to reestablish a taste for naturally sweet foods, such as fruit and starchy vegetables.

RESIZE YOUR BELLY
The Splurge: As the "it's a holiday, I'll diet tomorrow" mentality sets in, one of your natural appetite control systems—the stomach's network of stretch receptors—starts losing its effectiveness. Normally, when your stomach is full, these receptors send messages to the brain that say "I'm satisfied." But prolonged periods of overeating make the receptors less sensitive. This helps explain why that feeling of "I'm so full, I'll never eat again" is followed the next day by the sense that you're even hungrier than usual.

The Solution: If you keep eating the same high-calorie foods but merely reduce the quantity, your stretch receptors will signal your brain that you're starving and need emergency rations—now. But you can short-circuit this by eating healthy-size servings of low-calorie, high-fiber foods such as fruits, vegetables, and whole grains. Their bulk will keep the receptors happy while avoiding excess calories.   

CUT DOWN ON COCKTAILS
The Splurge: So you had a few too many spiked eggnogs. The problem isn't just the sugar and fat. The alcohol itself packs in 7 calories per gram (compared with 4 for protein and carbs and 9 for fat). And the stomach and brain don't register liquid calories in the same way as solids, so it's easy to go right on eating and drinking—without compensating for the added calories. 

The Solution: Satisfying, low-calorie beverages can boost metabolism and even temper your hunger. Tea (lose the cream and sugar) has zero calories and lifts metabolic rate. Or prepare a pitcher of flavored water. Add sliced oranges, lemons, and limes to a pitcher—or toss in berries or sprigs of mint or lemongrass. They're refreshing and give you healing antioxidants. 

YOUR 3-DAY DETOX DIET
Now that you know the principles, you're ready to jump-start your new year's resolution. Our diet plan provides about 1,250 calories a day. To cut the craving for sweets, we've eliminated most refined sugars. To keep your stretch receptors happy, we feature plant-based foods that are rich in fiber. And instead of high-calorie cocktails, we give you delicious low- or no-cal drinks. If you're not back to your normal weight in 3 days, repeat for a total of 6 days.

DAY 1 

BREAKFAST:

• Egg white-veggie scramble: ½ c egg whites (or 4 egg whites) with 1 c chopped mixed vegetables (tomato, bell pepper, baby spinach leaves), prepared with cooking spray
• 1 slice toasted whole grain bread or ½ whole wheat English muffin with 2 tsp 100% fruit spread
• 1 c fat-free Greek-style yogurt Coffee or tea with ¼ c fat-free milk 

SNACK: 1 sheet graham cracker with 2 tsp natural (no added sugar) peanut butter 

LUNCH:

• Hummus-veggie pita sandwich: ½ whole grain pita spread with 1 tsp deli mustard and 1 Tbsp hummus, then stuffed with vegetables (bell peppers, sprouts, lettuce, tomato) and 2 slices avocado
• 1 medium orange or 2 tangerines
• Unsweetened herbal tea (hot or iced) with cinnamon stick 

SNACK: 1 piece fresh fruit or 1 c mixed vegetables with 2 tsp oil and vinegar dressing 

DINNER:

• 3 oz grilled salmon brushed with citrus glaze while cooking
• Citrus glaze: 1 Tbsp each orange juice, honey, and reduced-sodium soy sauce
• ½ c cooked brown rice prepared with 1 tsp olive oil
• 1 c cooked winter squash, broccoli, or asparagus 

DESSERT: ½ c fat-free plain Greek-style yogurt with 2 tsp 100% fruit spread 

NUTRITION 1,288 cal, 91 g pro, 181 g carb, 27 g fiber, 26 g fat, 4.5 g sat fat, 1,322 mg sodium, 82 mg cholesterol

DAY 2 

BREAKFAST:

• 1 c low-fat (1%), no-added-salt cottage cheese with ½ c pineapple chunks
• 5 whole grain crackers
• Coffee or tea with ¼ c fat-free milk 

SNACK: ½ turkey sandwich: 1 slice whole grain bread with 2 oz low-sodium or reduced-sodium turkey breast, lettuce, tomato, and 1 tsp mustard 

LUNCH:

• Pasta tuna salad: 1 c cooked whole grain pasta spirals or bow ties with 1 c chopped cherry tomatoes and our tuna salad
• Tuna salad: 4 oz water-packed tuna mixed with 2 Tbsp chopped white onion, 1 Tbsp fat-free Greek-style yogurt, and 2 tsp Dijon mustard
• Water with sprigs of mint or lemongrass 

SNACK: 1 medium orange 

DINNER:

• 3 oz broiled or grilled boneless chicken breast
• 1 medium baked sweet potato topped with 2 tsp light spread
• 2 c tossed field greens drizzled with 1 Tbsp vinaigrette dressing
• Unsweetened herbal tea (hot or iced) with lemon 

NUTRITION 1,242 cal, 122 g pro, 146 g carb, 26 g fiber, 21.5 g fat, 4 g sat fat, 1,565 mg sodium, 162 mg cholesterol

DAY 3 

BREAKFAST:

• 1 c cooked oatmeal topped with ¼ cup fat-free plain or vanilla Greek-style yogurt and 1 c berries
• Coffee or tea with ¼ c fat-free milk 

SNACK: 1 oz low-fat cheese with 5 whole grain crackers 

LUNCH:

• 1 c low-sodium lentil soup or minestrone soup
• 2 c mixed salad greens with ¼ c low-sodium water-packed tuna or low-sodium diced turkey and 1 tsp olive oil with lemon juice or balsamic vinegar
• Unsweetened herbal tea with cinnamon stick 

SNACK: 1 piece fresh fruit (banana or apple) or 1 c berries, with 8 oz fat-free plain or vanilla Greek-style yogurt 

DINNER:

• Veggie burger on whole wheat bun topped with 2 slices avocado
• Spinach salad: 1½ c baby spinach; ¼ red onion, sliced; ¼ c fresh mandarin orange slices; and 1 tsp olive oil with balsamic vinegar
• Seltzer water with sliced lemon, orange, or lime 

NUTRITION 1,277 cal, 86 g pro, 173 g carb, 34 g fiber,32 g fat, 5 g sat fat, 1,577 mg sodium, 38 mg cholesterol


Let me know if you found this 'post-holiday detox' plan helpful. Do you struggle with weight gain over the holidays? Let me know tricks and tips you've learnt to help battle the weight gain.

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