Welcome, 2023...
and welcome all those New Year's Resolutions that don't stick!
I would venture to say that you have more than likely had a New Year's Resolution or diet fail you in the past.
Maybe even more than one - - I know I certainly have!
Well, that is exactly what we are talking about today. The number one thing that I hear is I’ve tried EVERYTHING and nothing works.
Well, I am going to let you on to one little secret I have - - when you let go of the preconceptions around the meaning of “diet” you will succeed at your health and nutrition goals!
So get comfortable, take notes and I hope you enjoy today’s blog of Why Diets Don’t Work.
“The problem with severely restricting diets is that they jolt your body into starvation mode, preventing your body from burning unwanted fat and storing more fat and calories for you to survive on. When the body can no longer get its calories from food it looks to get some of its calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate causing stalled weight loss or even worse weight gain.”
~ Dr. Mehmet Oz
Why Diets Don’t Work
One diet does not work for everyone.
If it did, there would only be one diet, right?
Typically, when we hear the word “diet” we conjure up images of a long list of foods we have to avoid. That’s because this is how most “diets” work. According to the dictionary, there are two definitions of diet:
the kinds of foods a person, animal, or community habitually eat (for example, vegetarian, vegan, or paleo diet);
a special course of food to which one restricts oneself, either to lose weight or for medical reasons.
But When I refer to the word “diet” I mean it in the “abundance of foods enjoyed because they support an individual’s health” context, not a restrictive “you can’t eat that” diet or “you can only eat 1200 calories a day” diet.
Restrictive strategies set us up for failure in the long run.
As a society, we’ve been falling victim to the diet mentality for way too long and then blaming ourselves because it doesn’t work.
But I want you to know - -It’s not your fault!
ANY restrictive diet will have a yo-yo effect.
When you deprive your body of the nutrition it needs, it keeps track. Once you go off the so-called diet, your body knows what it was lacking and your willpower is just no match. Again, it’s NOT your fault. This is why diets don’t work long-term, not to mention the damage that can be done to your health with overly restrictive diets. If only we knew this years ago!
Dieting truly doesn’t work…on SO many levels! So let’s dive into what will set you up to have success shall we?
Commitment
I am here to teach you how to learn to eat food to feel better, look better, have more energy, and lose weight in the long term.
But I also want you to realize and remember that you are amazing just the way you are!
You are not the number on your scale. Yes, I know what it’s like to have that as a big focus because I’ve been there too. Obsessed with the scale and skipping meals to make that number fall. But if the scale stresses you out, feel free to hide it for a while as you focus on your energy and eating healthier, improving your digestion, being more active, and taking better care of yourself. This is a great opportunity to put some focus back on YOU.
To make progress towards your goals, you have to be involved and participate 100%.
I promise it will not be complicated, restrictive, or feel like deprivation. Quite the contrary; you are going to learn that food is good and you don’t have to fear it, be deprived of it, or demonize it in order to reach your goals. This is by far the most critical key I've learned in the past 15 years of coaching clients. In the beginning, I was the WORST ad demonizing food, and boy did it ever backfire!
Years of depriving myself have led me to this...
You need to Be Open
There’s a quote I love that says, “If you want something in your life you’ve never had before, you’ll have to do something you’ve never done.” This quote can apply to all areas of our lives, and it’s nice to reflect on it from time to time and just keep it in mind.
You need to decide that you truly want to participate, and give it your all when changing your nutrition habits. Be curious, open-minded, and focused and you’ll learn many things that will help you on your journey to better health, including reaching and maintaining your ideal weight. But you must be open to new ideas, and new foods, and learn to tune in to the signals your body is giving you about the foods you eat. This is your chance to step out of your comfort zone and explore new foods, new tastes, and new possibilities.
Get ready for new experiences!
BE EXCITED!
To use or not to use a Food Journal
One of the things many people find helpful is keeping a food journal. This can be a big help for tracking things like how many fruits/veggies you’re eating, if you’re getting enough protein and carbs for fuel and if you’re consuming an adequate amount of healthy fats. It helps you become more conscious of what you’re eating and how different foods may affect you. Journaling can help you make better choices and plan your meals accordingly.
You may prefer the old-school way of taking pen to paper to track manually or you might find it more convenient to use an app such as MyFitnessPal. Whatever your method, I highly recommend tracking your food for at least the first 30 days. If you have big goals, you may want to consider tracking for at least 60 days…our bodies are where they are because of how we have supported them – or not – over a long period of time. It takes time to accomplish our goals, so tracking can help.
I find it highly beneficial to pay close attention to how you FEEL after you eat. Notice which foods make you feel good and energized and which ones make you feel sluggish, bloated, gassy, tired, light-headed, or give you brain fog after a short time. Really try to tune in to which foods give you energy and which ones cause symptoms of any kind. Everybody is different. What works for some, may not work for you.
Many people are sensitive to something that can cause unnecessary side effects or reactions (bloating, gas, headaches, brain fog, etc.), so paying close attention to how you feel is key. Foods that don’t agree with us can also cause inflammation, which may hinder weight loss. What’s more, often people are eating very healthily but aren’t aware that something they’re eating may be the cause of their “feeling off.”
Just because a food is supposed to be healthy doesn’t mean it’s healthy for YOU, and your unique body. By understanding this and realizing that each of us is one of a kind, it can be a huge eye-opener when you discover the foods that work for you…and those that don’t! If you want to dive deeper by decoding your Gut Microbiome biology. This test allows us to analyze your microbiome and cells with cutting-edge mRNA technology. When my results came back to avoid; arugula, beet greens, beets, celery, cucumbers, tomatoes, and sprouted wheat bread, I was like WTF?! But I'm telling you, within days of cutting those out, the bloat was GONE! So buy your Gut Microbiome kit today!
Having goals and Calorie Counting
In my coaching, there isn’t a huge focus on counting calories for living a healthy lifestyle.
Some of my clients have particular goals in mind and are comfortable tracking calories and that’s fine. But watching calories alone does not equate to healthy eating and balanced nutrition. I like to place a strong emphasis on making food choices that feed our body on a cellular level, not just counting calories. When the focus is solely on counting calories, the focus is on a number rather than the value of nutrition. There are many people that count calories, focused on say, 1600 calories a day, but they’re not doing their health any favors because the number becomes more important than WHAT they’re eating. So, quality (of food) over quantity (of calories) is what I like to mainly stay focused on for long-term success.
However, it is helpful to have a daily calorie range goal that is in alignment with your health and/or weight loss goals. It is important, though not to become so focused on a number. This can backfire, resulting in your not eating enough, making you feel guilty for enjoying food, and causing more stress.
I think counting calories has its place and can be helpful when the number doesn’t become the most important thing.
So let’s talk about what else you should track
Even if you’ve decided to put the scale away for a while, you’ll want to get your starting weight and measurements, and body fat %, if possible. You can do this at the gym with a personal trainer or with a body fat caliper at home. (A caliper is available for a nominal price on Amazon.com) If you can’t do this measurement, don’t worry about it.
The important thing is to not obsess over the number on the scale and do not weigh yourself more than once a week! Don’t worry about where you’re starting. You may not like where you are right now, but the only thing that matters is the direction you’re going - - and that’s forward right? That’s where you want your focus. Sound good?
As you move forward and implement new habits, there may be weeks where there are no changes on the scale but you may see changes in measurements or how your clothes are fitting, which is exciting - - very exciting! This is change and this is the main reason why the scale is not always the best indicator of progress.
So you’ll want to take measurements of the following areas before you start and monthly thereafter:
Chest (across nipple line)
Waist (above the belly button at the smallest part of your waist)
Hips (legs together and measure the widest part across buttocks)
Arms (biceps, relaxed at sides)
Thighs (at the widest part, with legs together)
Be sure to record your measurements along with the date they were taken.
I also recommend to my clients to take before images in a bathing suit and update the images with your measurements. I have had several clients not see the transformations when they look in the mirror, but when putting images side by side can see them.
You need a Support System
Another important aspect of making diet and lifestyle changes has to do with your support system.
Do you have support from one or more people? Maybe it’s your spouse, significant other, or another family member or perhaps it’s a friend or coworker.
Change isn’t always easy so having people that understand your goals that can support the changes you want to make, can make it easier. Ask yourself, do you have people in your life that are rooting for you?
Surround yourself with people that have your best interest at heart and truly want you to succeed. Share your goals with someone that will be there to cheer you on and give you encouragement when you need it.
Getting Started?
One of the most significant things you can do to start implementing a healthier diet is to add fresh, whole foods – and more organic foods, when possible.
Let’s start with vegetables because they’re one of the foods that are typically missing in most diets (or we just don’t get enough of them) and because of all the AMAZING health benefits they offer, such as:
strengthening the immune system
improving liver and kidney function
improving intestinal flora (good bacteria)
improving digestion
Vegetables are high in vitamins, minerals, amino acids, and fiber, all of which are important to a healthy diet.
To minimize exposure to harmful pesticides and herbicides, choosing organic produce is best. However, not everyone’s budget can afford all organics, so start with what you can afford.
I always recommend the “Dirty Dozen”, this is a list from the Environmental Working Group (EWG) that includes the fruits and vegetables that contain the highest levels of pesticides and herbicides.
Referring to this list when shopping will help you have an idea of the produce that is most important to buy organic whenever possible. Since this list changes from year to year, you may also want to download the free “Dirty Dozen” app by the EWG to be sure you always have the most current list.
Getting Your Veggies in daily
Make a list of the vegetables that you and your family like. This is a good place to begin. Can you come up with a list of 8-10 to start with?
Next, make a list of vegetables that you are willing to try. I like to say go for what’s in season and go for vibrant colors. Have fun - - experiment with something new weekly.
TIP: Rotate your selection of veggies. Think ‘colorful’ – the more colors, the more variety of nutrients you get.
Let’s face it, not everyone loves vegetables just plain so I’ll be sharing 6 ways you can enjoy them in just a bit.
Be Adventurous!
Remember…be brave, be adventurous! This is your chance to try new things. I remember trying kale for the first time, experimenting with different recipes to find my favorites and now it’s one of my very favorites to add to my eggs in the morning!
Try adding one or two new vegetables to your salad this week and see what you think. If you normally like romaine lettuce, have that and add some dandelion greens, Swiss chard or another new green that sounds good or interesting to you.
Vegetables can be enjoyed in a variety of ways: steamed, sautéed, eaten raw in a salad or as snacks. Vegetables make great stir-fry dishes. Many make a great “green smoothie” (one of my personal favorites) and are fabulously juiced.
Add some protein and a healthy fat like avocado or an oil-based dressing (olive oil, coconut oil, avocado oil, flaxseed oil) to your salad. Adding protein, either animal-based or plant-based, will keep you full longer than just a salad with veggies. Your body will absorb more nutrients from the vegetables when you add a little bit of fat rather than using a fat-free dressing, which also may be stripped of other nutrients
So are you ready for the Super Six Ways to Eat Your Veggies? I thought so, because
I remember struggling with adding vegetables to my diet. I just didn’t love them! I came up with 6 different ways I could start enjoying them, so I’m sharing them with you. Coincidentally, they all start with the letter ‘S’ making it SUPER easy for you to remember!
Soups - homemade – super simple, quick, and easy
Salads - dark leafy greens and 2-4 other veggies with protein & healthy fat
Smoothies - add veggies to your smoothie – super quick and easy
Sides - with lunch and dinner (steamed, sautéed, roasted, raw)
Snacks - veggies and hummus for example
Sandwiches - add some greens and other veggies to make your sandwiches more nutrient-dense; choose lettuce wraps for a grain-free/gluten-free option.
For me, the easiest ways are salads, sides, and smoothies, but see what you like. Taste and texture are the name of the game. Don’t think boring and bland; there are so many ways to add great flavors.
It’s All About Baby Steps!
So your To-Do list for success this year is this:
Food Journal - Focus on how you feel. Be really aware and observant of how different foods affect you. Once you slow down a bit and pay attention, you’re likely to notice things you didn’t notice before. This is also a great way to make sure you’re getting your veggies. Either journal pen-to-paper or use the MyFitnessPal app.
Make a list of the 8-10 veggies you and your family like most and include more of your favorites.
Make a list of 4-6 new veggies you would like to try.
Choose 2 ways from the Super Six Ways to Eat Your Veggies, and try 2 new vegetables before the next session.
I love sharing nutrition tips and tricks to help you reach your goals.
Wishing you much health and happiness for 2023! - Be sure to catch me LIVE In The Moment starting January 18th!
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