I thought I’d address some of the most frequently asked questions I receive from my clients and share my answers with you…
Whether you’re a chronic dieter, binge-eater, or just looking for some guidance in your pursuit of better health, I hope you gain some helpful tips and insight, understanding that you’re not alone in your struggles, and making peace with food and your body is possible! To submit your question, email me at: email@example.com
Question: I’ve never been able to follow a diet for longer than 2 weeks. I always fall off the wagon and end up gaining back all the weight I might have lost. I can’t get my shit together!
- My Answer: Have you ever heard the phrase, “what you focus on expands”? Your thoughts are powerful and the more you are beating yourself up and thinking negatively, the more you’ll continue living in this lower vibe state. First, you need to forgive yourself and know that you aren’t flawed or weak. You just need to break free from the idea that you can’t commit and accomplish what you set out to do. Lasting change begins from within. Second, you most likely aren’t following a plan that is meant for you. There is a reason you’re “falling off the wagon” and it isn’t because of a lack of willpower! Perhaps you’re following a plan that has no flexibility, cuts out food groups, leaving you feeling restricted and deprived. If so, this is NOT the right plan for you. Your body is going into fight-or-flight as soon as you feel restricted, hence why you can’t stick to plan. So, #1 change your mindset and #2 follow a plan that is non-restrictive that puts your health and happiness first.
Question: After dieting and tracking my food for a long period of time, it’s really hard for me not to look at a plate of food without calculating in my head how many carbs it has, and because I know, I most likely won’t order what I really want off a menu, and end up choosing what I know is healthier instead. How do I break free from the dieter’s mentality and just eat food I want in the moment?
- My Answer: It’s pretty amazing that you are so knowledgeable, as most people are clueless as to what they put in their bodies! I can relate to this SO much and had to work hard at letting the dieter’s mentality go, after years of meticulous food tracking. My suggestion would be to start small. If you want pizza for example, but you will typically choose to order a salad because it has less carbs, ignoring your craving, maybe you get both and eat 1 slice with a salad. This way you honor your cravings, but in a way that’s more comfortable for you. In time as you begin to add these once “forbidden” foods, and see that a slice of pizza didn’t affect your physique, you didn’t gain a ton of weight, you didn’t freak out, and the world didn’t end… it’ll become easier! With practice, eventually you’ll be able to skip the salad and enjoy the pizza, guilt free!
Question: I want to start intuitive eating, but I don’t trust myself. I feel like I am going to binge eat on all the foods I’ve been restricting for so long.
- Answer: Self-trust begins with acceptance of where you are, forgiveness for past mistakes and trusting that you are capable and strong enough to develop of healthier relationship with food. You need to begin listening to your body, be mindful and stay connected with yourself in the present moment. Through self-connection and self-trust, you will be able to follow your hunger and fullness cues and become the master of your body. It won’t happen overnight, so I would suggest easing in slowly. Start with a plan that has some flexibility, until you get comfortable with letting go of a plan completely. So, although you’ll no longer be tracking your macros/calories in a food tracking app (which is a big step in itself), you still have some sort of structure, which will allow you to be more comfortable. Then begin adding some more flexibility like 1-2 treats per day to your plan (by treats – I mean foods that you enjoy but tend to restrict). I used to pre-plan having chocolate at the end of the day, so it was a treat I could look forward too, was planned so I was comfortable with it, and it satisfied me, without feeling deprived. In time, the more comfortable you become with adding in treats, it’ll be easier to allow yourself to eat what you want in the moment, without guilt.
Question: I’ve been eating healthy and lost 10 lbs this past month, but now I feel like I want to ‘celebrate’ or ‘self-sabotage’, not sure which one and feel like I’m extra hungry. Any tips on why I feel this way?
- My Answer: You should celebrate! 10lbs is amazing. It’s normal to feel extra hungry and have an increase in cravings after being in a caloric deficit for a bit. My suggestion would be to add more flexibility throughout your day and though weight loss might be slower, it’s more sustainable and you’ll be less likely to want to “eat all the foods” after a few weeks. Sustainability and satisfaction is the goal! I eat granola and an ice cream bar every day (foods I used to restrict then binge on) which allows me to stay on track without ever getting urges to overeat, because I’m so satisfied! No foods should be off limits – it’s all mental, remember. If you say you can’t have something, you’ll want it even more!!! Maybe try incorporating some daily treats you love that you might have been avoiding. Your body and mind will benefit!
Question: I hate exercise and going to gyms. I know I need to exercise more often, but I just don’t have the motivation to get moving. I can’t tell you how much money I’ve wasted on gym memberships. How do you get the motivation to stick with a routine and stay consistent?
- My Answer: I want you to first ask yourself why you think you need to exercise more often? What is the motivation behind it? Do you want to lose weight, fit into a certain jean size or look better? Or do you want to feel healthier, have more energy,and increase strength? If you can shift your focus to health and feeling better, you are more likely to stick to a routine. (Often times, if weight loss is the goal and someone doesn’t see changes immediately, they give up! It takes consistency to see changes, but if the goal is to feel better, the rewards are almost instantaneous. I’ve never heard someone say they regretted a workout!) Good thing is, you don’t need to spend hours a day in a gym. You can add small increments of exercise into your daily routine to get started, like a 10-minute walk in the morning before breakfast, 10-minute walk during your lunch break, and 10-minute body weight exercises at home in the evening. If you want to get it all done in one session, I suggest at-home workouts, planned early in the morning, so you have more energy and can get it done without coming up with excuses (ask me for a personalized routine, no equipment needed). Another suggestion would be to find an activity you enjoy, which you can do with friends and won’t feel like exercise – maybe tennis, hiking in nature, or swimming, to name a few.
Question: The guilt to me is the hardest thing to move on from. I find that the more I veer off the path, the more guilt I have and it makes it more difficult to correct my actions. How do you overcome the guilt enough to fix it?
- My Answer: Guilt and shame are completely normal feelings when engaging in behaviors that aren’t serving you! The problem is, shame is the lowest vibrational state in the body, so the more guilt you feel, the weaker you’ll become! Try your best to let go of any guilt associated with your behaviors and give yourself more love and compassion. The more you can let go of guilt and stop beating yourself up, the easier it will be to think more clearly and make better decisions next time.
*Disclaimer: I am not a medical provider, so please seek out help from a health care professional if you need it. My answers are here to support and guide you.
To submit your question, email me at: firstname.lastname@example.org