Tag Archives: how to lose weight

Detox the diet talk.

Diet and Detox.  These words can be destructive. They suggest that you need to lose weight, that you have been doing things wrong, that you are not good enough, that your body is full of toxins, that you need to change the way you look. I see a lot of broken people with broken thoughts about their bodies and eating. 

Diet:

a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.
restrict oneself to small amounts or special kinds of food in order to lose weight.

Detox:

a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification.

So it’s all about restriction, abstaining and getting rid of the bad stuff.  NO! Thinking like this will lead to negative thoughts about yourself, lowered self esteem, negative body image and the feeling that you are not good.

Dietitian UK: detox-the-diet-talk

Now I’m not saying that there aren’t changes that people need to be making to their eating and their lifestyles. Some people need to gain weight for health reasons and others need to lose weight, some people need to have a healthier balance of foods in their days, others may need to be more active. What concerns me is the mindset and thought patterns around why these changes are made. Approaching it from a “I’m a bad person and need to change” mindset is not going to give long lasting positive results unless those thoughts are challenged along the way.

Use a Positive Mindset:

Have a longer term approach. What are your long term goals? Where do you want to be in 1 year and in 5 years? Think about how your health and body need to be in order to achieve those goals.

To be a nurse I need to be strong, fit and have a healthy relationship with food so I can eat around my shift patterns.

To have children I need to be a healthy weight for fertility, I need to be a healthy role model with my lifestyle and I need to be able to cook a good range of meals.

From here write yourself out a list of positive changes you can make to your eating and lifestyle. These are some of mine:

To eat an extra portion of vegetables every day.

To get outside in the fresh air for some form of exercise 5 days a week.

To cook a new recipe once a week.

To switch off technology, read more and get to bed early once a week.

To make healthy snacks ahead of time so I stay away from the biscuits.

It’s not about having a strict diet plan and then beating yourself up when you can’t stick to it.  It is about having a plan that is achievable and flexible. 

It’s not about cutting out food groups and thinking foods are bad. It is about moderation and balance.

It’s not about only making change for a few weeks. It is about the long term.

 

Be kind to you. Be achievable. Be true to you. 

 

Why you should say NO to diets.

Weight loss, that seems to often be the theme for January. Which is all good, but I find it slightly frustrating that the answer people turn to is often jumping onto the next diet craze.

weight loss

Here are my top reasons why not to diet.

1. A short term fix leads to short term weight loss.

Most people want to lose weight forever. Most diets don’t result in this, they lead to some weight loss followed by the weight piling back on again. Go for long term lifestyle changes that you are going to stick to for the long haul.

2. Food is to be enjoyed.

Diets can be very restrictive and frustrating as well a limiting you socially. Food is a central part of life and socialising so it is important to find an eating plan full of foods you like, love and want to eat. Planning in treats is essential, this helps you feel like you have a bit of the “naughty” foods in your life without going over the top. If they are planned in then you know they are coming and can look forward to them. Eat well 80% of the time and treat yourself 20%,the 80/20 rule. I believe in everything in moderation.

3. Swings and roundabouts instead of slides.

Yo-yo dieting leads to your metabolism getting very confused. Instead of swinging from one way of eating to another find a consistent approach to get that weight sliding down steadily.

4. The tortoise wins the race.

Remember the tortoise and the hare story? Sometimes slowly but surely is the way to go and that is definitely the case for weight loss. Aim to lose 1-2lbs a week (0.5kg) and no more. It may not sound as dramatic or seem like you are losing the weight the speed you would  like but in the long term this will work. Too rapid weight loss usually means you are losing fluid and muscle  rather than fat.

4.Go with the science.

A lot of the time diets are not based on scientific research but on someones experience, logic and ideas. There has been a lot of researched into weight loss, so why go with someone’s ideas and not the facts? Be careful of your sources, look for a qualified professional – dietitian or registered nutritionist. Trust a dietitian to give you evidenced based advice you can believe in.

Look out for my next post on HOW to lose weight without dieting and my healthy meal planners that are coming up this month.