𝐈𝐟 𝐈 𝐭𝐨𝐥𝐝 𝐲𝐨𝐮 𝐧𝐨𝐭 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐩𝐢𝐳𝐳𝐚 – 𝐰𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭? 🍕🍕🍕
So why, when it comes to our diet do we think that putting something off limits is going to be beneficial to helping us reach our goals.
I see this all the time and was guilty of it for so long too.
We automatically think the answer to solving our “lack of willpower” is to place more restrictions on our food.
𝘔𝘢𝘺𝘣𝘦 𝘪𝘯𝘵𝘦𝘳𝘮𝘪𝘵𝘵𝘦𝘯𝘵 𝘧𝘢𝘴𝘵𝘪𝘯𝘨 𝘸𝘪𝘭𝘭 𝘱𝘳𝘦𝘷𝘦𝘯𝘵 𝘶𝘴 𝘧𝘳𝘰𝘮 𝘣𝘪𝘯𝘨𝘪𝘯𝘨?
𝘖𝘳, 𝘮𝘢𝘺𝘣𝘦 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘰𝘶𝘵 𝘴𝘶𝘨𝘢𝘳 𝘸𝘪𝘭𝘭 𝘨𝘦𝘵 𝘶𝘴 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘤𝘳𝘢𝘷𝘪𝘯𝘨 𝘪𝘵?
But here’s what I find actually tends to be the case…. (𝘪𝘵’𝘴 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘯𝘰𝘵 𝘸𝘩𝘢𝘵 𝘵𝘰 𝘵𝘩𝘪𝘯𝘬)
If you’re struggling with binging, eating more food earlier in the day not fasting, will probably help you from overeating later (also be sure to seek out therapy if binge eating truly is a struggle).
Not eating ENOUGH is probably causing you to eat TOO MUCH over the long term.
Allowing yourself to eat sugar in moderation will actually take the stigma away from it and make you crave it less.
If I tell you that you don’t have to eat perfectly ‘clean foods’ and vegetables all the time, you will actually learn to choose them for yourself.
Not because you ‘𝘩𝘢𝘷𝘦 𝘵𝘰’ but because you feel your best when you do, have more energy, and can hit your goals easier.
𝐘𝐨𝐮 𝐜𝐚𝐧 𝐬𝐭𝐢𝐥𝐥 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬 𝐞𝐚𝐭𝐢𝐧𝐠 𝐝𝐨𝐧𝐮𝐭𝐬, 𝐬𝐮𝐠𝐚𝐫, 𝐚𝐧𝐝 𝐩𝐢𝐳𝐳𝐚 𝐢𝐧 𝐦𝐨𝐝𝐞𝐫𝐚𝐭𝐢𝐨𝐧. 🍩🍿🌮
In fact in may actually benefit you to eat those things on occasion.
𝐓𝐡𝐞 𝐠𝐨𝐚𝐥 𝐢𝐬 𝐧𝐨𝐭 𝐭𝐨 𝐛𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭.
𝐈𝐭’𝐬 𝐭𝐨 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. 👌
𝟷𝟶 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was stepping into a gym for the first time and walking on the treadmill.
𝟾 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was picking up some heavy weights and shifting my focus from how my body looked to what my body was capable of doing.
𝟼 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was stepping off of the scale in order to develop a healthier relationship with food & my body.
𝟺 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was not tracking my food, enjoying more drinks & treats with friends, and backing off the expectations on my nutrition.
𝟸 𝘠𝘦𝘢𝘳𝘴 𝘈𝘨𝘰 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 was trusting a program, getting back to tracking my food, and adding in more cardio.
𝘛𝘰𝘥𝘢𝘺 𝘗𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘧𝘰𝘳 𝘮𝘦 is stepping on the scale daily in order to develop a healthier relationship with my body (& 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘪𝘵 𝘢𝘭𝘭 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴), working towards a point of maintenance with my nutrition, and getting to a place of balance with my food and fitness.
Don’t be afraid to go through periods of unbalance to find your balance.
If there’s one thing I’ve learned it’s that no one phase will be alike and if you aren’t changing your definition of progress from time to time, you likely aren’t growing very much.
𝐌𝐚𝐲 𝐲𝐨𝐮 𝐟𝐨𝐫𝐞𝐯𝐞𝐫 𝐛𝐞 𝐚 𝐰𝐨𝐫𝐤 𝐢𝐧 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. 💗
𝐓𝐡𝐚𝐭’𝐬 𝐚 𝐫𝐚𝐭𝐞 𝐨𝐟 .𝟒𝟑 𝐥𝐛𝐬 𝐚 𝐰𝐞𝐞𝐤 𝐨𝐟 𝐥𝐨𝐬𝐬.
Raise your hand if you’ve ever been frustrated by only losing .4 of a pound on the scale 🙋♀️
𝘐 𝘬𝘯𝘰𝘸 𝘐 𝘩𝘢𝘷𝘦.
For years I would get so frustrated that I was working so hard only to see the tiniest bit of movement from the scale.
I’d either give up and proceed to eat everything I avoided for the past week, jump ship and move on to the next latest and greatest diet, or drop myself into even more of an unsustainable deficit to try to “𝘴𝘱𝘦𝘦𝘥” things up.
It’s no secret now that I rarely weigh myself. For my own mental health, it’s what works best for me.
But when I hopped on the scale at the doctors last week I was curious and felt inclined to share.
If I had actually weighed myself during the process I probably would’ve given up or gotten so frustrated with my “lack” of progress.
But reality is, healthy weight loss should be no more than .01% of your body weight a week.
And this is further proof to me that slow weight loss is sustainable weight loss.
Over the last 14 weeks I haven’t felt deprived, discouraged or frustrated.
So I want to encourage you if you’re feeling defeated with your weight loss journey you can either hop off the scale and trust the process.
embrace the journey and know that those .4 lb drops can and will add up over time.
𝘍𝘰𝘤𝘶𝘴 𝘰𝘯 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘵𝘩𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘴𝘵 & 𝘩𝘢𝘱𝘱𝘪𝘦𝘴𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶.
𝐓𝐡𝐞 𝐫𝐞𝐬𝐭 𝐰𝐢𝐥𝐥 𝐟𝐚𝐥𝐥 𝐢𝐧𝐭𝐨 𝐩𝐥𝐚𝐜𝐞.
Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.
𝘏𝘦𝘳𝘴 𝘸𝘦𝘳𝘦 𝘭𝘰𝘯𝘨 𝘢𝘯𝘥 𝘴𝘬𝘪𝘯𝘯𝘺… 𝘮𝘪𝘯𝘦 𝘴𝘩𝘰𝘳𝘵 𝘢𝘯𝘥 𝘴𝘵𝘶𝘮𝘱𝘺.
2 years ago I had just moved back to Massachusetts. Feeling defeated, out of shape, and not wanting to be around anyone I would walk Sophie every day and consider it my workout.
I wanted to hide so my eyes were constantly down, and I’d be face to face with my shadow.
I was quickly reminded of my wide shoulders that I hated.
My lack of a waist from my nutrition I couldn’t get under control.
And those short stumpy legs.
The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didn’t cringe.
It was such a good reminder that something seemingly so insignificant could be a true marker of the progress I’ve made over the past few years.
𝐋𝐢𝐭𝐭𝐥𝐞 𝐰𝐢𝐧𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐯𝐞𝐫 𝐧𝐨𝐭𝐢𝐜𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐬𝐭𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞.
This had to do with my mindset, and sure with my body changing, but also in how I see myself.
𝘈 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘤𝘦𝘭𝘦𝘣𝘳𝘢𝘵𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘷𝘪𝘤𝘵𝘰𝘳𝘪𝘦𝘴.
𝐄𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐧𝐨𝐧-𝐬𝐜𝐚𝐥𝐞 𝐨𝐧𝐞𝐬. 🙌
What is one non-scale win you can celebrate?