Are you always trying out different rapid weight loss diets or fad diets? Do you regularly find yourself lapsing from your diet by eating “bad” food? If you’re trapped inside the cycle of stuffing and starving, then here’s a solution for you. No more yo-yo dieting or falling for fad weight loss programs. Just simple eating principles that work.
Simple Eating: Out of the Dieting Cycle
If you are anywhere close to the average Western consumer, odds are that you have sometimes tried to lose weight one way or another, quiet possibly with a rapid weight loss diet. You may have followed a food plan, eaten only certain foods, or gone for two weeks eating only pineapples and tuna. In other words, you have dieted. Take a look at yourself in the mirror. Have you reached that dream body by following all those fad diets? Again, the odds are that you haven’t. Why not, when physiologically eating only pineapples and tuna would make the weight drop? The answer is: because in the long run that is not the kind of eating our bodies were made for. Following one trendy weight loss diet to another will not only mess up your metabolism, it will also drain your energy and well-being. Here are a few easy steps to normalising your eating, and eventually achieving sustainable weight loss.
Change your attitude
The first step out of the destructive dieting cycle is to change the way you think about weight loss. The major change needs to come regarding speed. Among all the “two week” diets we have become so accustomed to the “fast weight loss results” thinking, that we tend to forget our bodies’ natural way of functioning. Your body is an extremely intricate and well-designed organism, programmed to handle almost any situation. If you want to keep it functioning that way, you need to listen to it. Aim for safe natural weight loss and the kilos will stay away.
All food is good food
Yes, you read that right. Healthy fat and some sugars are okay, in small quantities. Banning certain foods can just make them more appealing. If you eat one chocolate bar, you will not gain two kilos. However, if you regularly eat a whole box of chocolates, you will gain those kilos. Most binges (that ruin your diet) come as direct results from restricting yourself from certain foods, labelling them as “bad”. When you then face a temptation or turmoil, your protective walls tumble down and you go for the “banned & bad” food to make yourself feel better.
Afterwards comes the guilt, and a new, strict diet aimed at rapid weight loss. Until the next lapse occurs. This cycle can go on for years, and it is not healthy for your body. The good news for sufferers inside this cycle is that when you manage to work your mind not to label foods “good” and “bad”, and instead focus on the amount eaten, you will be freed and can forget the guilt about eating.There is nothing bad in eating the odd chocolate bar. Let this concept sink in.
How much is enough?
So, how much should you eat? We will step away from scales and cups; those aren’t needed for natural eating. Your tummy is all you need to estimate how much food you need. The rule of thumb is to eat so much that you’re not hungry anymore. That translates to having a good feeling in your tummy.
We have often been led to believe that our tummies need to absolutely bulge after a good meal, so that we need to loosen the belt. This isn’t the way; so if you feel heavy and stuffy, you’ve eaten too much.
Take your time, and eat slowly. Savour the taste. Ask yourself if you would rather eat a mountain of tasteless low calorie food than a small plate of real food made with real cream and butter over fresh vegetables and quality protein? Remember to be gentle with yourself; it will take time to learn to listen to your body and your tummy.
How often and what should I eat?
The rule of thumb here, as in everything, is to listen to your body. Do you feel hungry? If yes, eat. If you don’t feel hungry, then don’t eat. This is the way that our forefathers ate, and this is the normal way of eating for our bodies. There was no obesity problem in the olden days, and there were no dieting foods available back then. We’ve lost sight of this simple way of eating in the current jungle of diets and weight loss programs.
What to eat then? Try to keep a balance of protein, vegetables, fruit, healthy fats (no trans-fats and vegetable oils), dairy and grain in your daily intake of food. Remember, don’t stuff yourself, the food won’t go anywhere. Eat only until the hunger is no longer there. When you reach the stage where you are comfortable with the concept of eating anything, begin paying more attention to food quality to ensure you get enough vitamins and minerals and that you eat varied enough food. Trying to move to a perfect, balanced diet right away will be challenging if you have a yo-yo dieting background, so be gentle with yourself.
How can my weight drop this way?
Your weight will drop because your body will use all the food you eat. By eating only when you are hungry, you ensure that. The hungry groan of your tummy is your body’s way of telling you that fuel is getting low, and refuelling is needed soon. Remember also that when you learn to eat in this simple way, you won’t be overeating or stuffing yourself. Fats and sugars are both natural substances that our bodies can use, unlike artificial sweeteners and additives that you find in most low-calorie foods. Because you now eat normally, the extra weight from overeating won’t last in your body. It will slowly slip away.
Step out of the dieting torture
You don’t need to be a slave to diets any more. Rapid weight loss diets never work, because nobody can eat that way for the rest of their lives. Fast weight loss diets prey on the initial enthusiasm of people wanting to lose weight, but the long-term effect is what we should be focusing on. If you go back to the simple eating of those old days, you can wave goodbye to being a captive of yo-yo diets and guilt-ridden binge trips. And of course, you can eat chocolate again.
Instead, Vibrant Nutrition helps you develop a personal eating road map suited to you and your circumstances. To find out more about my Nutrition services book in for a FREE Nutritional Strategy Session to see how I can help.