You may have an unhealthy relationship with food if…
You feel guilty when eating
You avoid or restrict foods that are “bad” for you
You have a long list of rules surrounding the foods you can and cannot eat
You think about food all the time
You eat until you are uncomfortable
You avoid eating around others
You feel the need to over exercise or restrict after over consuming
You keep eating foods even if they make you feel bad
You feel stress around food choices
Do you have a growth mindset or fixed mindset???
Growth Mindset (ideal approach)
Inspired by others
Believe they can improve and succeed
Believe skills can be developed
Want to be challenged
Perseverance
Believe attitude and effort determine everything
Fixed Mindset
All or nothing thinking
Blame other things for your situation
Can not hear feedback without feeling attacked
History of quitting
Feeling of being incapable
Believe you are defined by their (innate) abilities
Mindset Scenario #1
All or nothing
I really blew it at lunch. It’s shot for the rest of the day, so screw it I’m going to eat whatever I want the rest of the day and get it out of my system.
Versus
I made some high fat choices for lunch. It’s not the end of the world. I’m going to get right back on track and work on progressing forward with my goal of weight loss.
Self-Sabotage
Self-sabotage doesn’t come out of nowhere. The way you think about yourself and your situation has a lot to do with how you engage in self-defeating behavior.
Triggers
Overeating, under-eating, and negative thoughts are often TRIGGERED by events or situations.
Triggers are different for each individual.
The goal is to identify your triggers and make a plan to navigate them.
Mindset Scenario #2
“I will gain all my weight back.”
The last time I lost weight I gained it all back and then some.
Versus
I am committed to this lifestyle, and I can make one choice at a time. I am not in a race. This time is different because I am making sustainable choices and I have a new skill set.
Mindset Scenario #3
Not Celebrating Your Wins
This sucks. No one has noticed my weight loss. I have lost weight but I have way more to go and I won’t be happy until I get there.
Versus
I lost another ½ pound this week. I am so excited to see the progress.
Mindset Scenario #4
Inner critic after overeating
I can’t control what I eat. I suck. I’m such a failure.
Versus
Weight loss is a process, not a one time event. This process is going to take time, patience, and practice. Mistakes are part of learning. Progress over perfection.
Mindset Scenario #5
Weekend Warrior
I failed at my goal of hitting my macros this weekend. I always do this on the weekend. It’s impossible to make it a full week without going off plan.
Versus
I’m recognizing a pattern on the weekends. What can I learn by evaluating the events leading up to when I go off target? How can I take one step to improve next weekend?
Mindset Scenario #6
Constantly Comparing
Every time I’m in class (the gym) I see how much more others are able to lift than me. My body is not athletic.
Versus
I’m new to these exercise classes. I can’t lift as much weight as others or move as fast as or easily as others, but I’m focusing on my progress alone.
Mindset Scenario #7
Ornament over Instrument
I’m not going to feel like I’ve met my goal until I’m comfortable in a bathing suit in public.
Versus
While I’m working to lose body fat and change my physique through diet and exercise, my main goal is to get stronger, digest and sleep better, and do more without pain.
Your body is an Instrument, not an Ornament
Let go of your objectified ideas of health and fitness (the focus on how your body looks).
Learn to define health and fitness in ways that are achievable and sustainable in your own life.
Train your attention on process rather than outcome.
Important reflections if you have gone off plan…
What has worked for you in the past, and what ideas do you have for improvement?
What can you do differently next time?
Why food quality matters…..
Overconsumption of poor-quality foods can lead to depression, cognitive impairment, inflammation, and poor gut health.
Make a plan for change
Keep tempting food out of sight when in the house
Eat only in one location in your house
Turn off the tv and devices and acknowledge you are eating
Keep healthy foods ready accessible
Pre-plan your shopping list
Reflect on how full you are
Take small bites when eating a meal
Food should never be a reward
Talk with loved ones about your goals and ask for support
Acknowledge your wins
Attached this month is a worksheet I use in my Unconscious Hunger group and with those I notice have patterns of emotional eating. Try filling it out and see what thoughts come to mind for you! Click HERE for the worksheet.
Keep Moving Forward 😊 Sarah