The new year is almost here. Meaning, we are eating all the goodies because this is our last chance before next year, when we will finally lose the weight and stick to a diet! Right?
Not so fast...
Let's take a second to think about your upcoming goals. Maybe you want to kick the sugar addiction, become Paleo, eat strict Keto, exercise everyday, lose 10 lbs, 20 lbs, 30 lbs (yada, yada). Maybe you have a big trip, cruise, wedding, reunion, [inset reason here], that you want to look "amazing" for. Believe me, there is always going to be motivation for a quick ditch fad diet effort.
How many times have you had similar resolutions only to lose steam within a couple months (or less), then blame yourself for your "lack of willpower".
Maybe this year, we should diagnose the real problem - that you are the not the problem, but the real problem is the diet mentality. That's right - it's the diet that causes you to "fail" each new year. Dieting actually increases your chances of gaining weight because having periods of forced starvation can cause our brains to switch to survival mode = AKA uncontrollable cravings, overeating, and full-out binges. These events often cause us to eat more calories than we would normally, which leads to weight gain and severe feelings of disappointment.
Let's take a second to think about how your brain works when it comes to cravings. Your brain thinks about the subject of your thoughts, not the negative.
For example...when you think...
"I do NOT need the Chocolate Cake!"
(NOT = the negative)
It doesn't matter how convinced you are, your Brain hears...
The longer you deny yourself, the more frustrated you become, the more chocolate cake you binge on once you have the access. What worsens this situation is that your brain doesn't know when you will ever be able to eat the such foods again, so your uncontrollable cravings are unleashed and full-out binging occurs.
It's the diet mentality that sets you up for failure, not YOU.
Let's talk about an approach that actually works (without counting calories), so you can lose the weight, keep it off, and an approach that helps you feel better, more satisfied, and happy. Let's talk about making your 2018 Resolution to NOT diet. Instead, try these resolutions:
- Become a Mindful Eater. Mindful eaters focus on internal cues such as hunger, fullness, and satisfaction (vs external factors such as food restrictions and diets). Mindful Eaters are able to let go to the misconception that certain foods are good and bad, but can eat what they want without feeling guilty. As a Mindful Eater you understand that all food fits. It's about listening to internal signals and balancing your body's needs so you can achieve your natural healthy weight, make peace with food, and stop the roller coaster of dieting...forever.
- Take Time for Yourself. Making time to manage your stress will help you with all aspects of your life (including your weight and other health conditions). You can decompress with many outlets, such as: getting more sleep (easier said than done), scheduling a massage, starting a meditation practice, or just taking time for some deep breathing exercises. By taking care of yourself and decompressing, you will feel happier and more fulfilled.
My final question, what is your (non-diet) 2018 Resolution? Send me an email so we can talk about behavior change for long-term weight loss and resolutions. I'd love to hear your thoughts, or contact me through my website. I'm here for you, as a Dietitian and as a friend.
Your T1D Dietitian & friend,
Ariel Warren, RD, CD
P.S. I want to help you not diet this year, so I’m offering 20% off any of my one-on-one coaching programs if you sign up before January 10th! There are only 5 spots left with this special offer. So if you’re ready to stop dieting for good and want to finally make peace with your food, your body, and your diabetes, click below to schedule your free Consultation Call. Promo: FREECALL
Send me an email if you have any questions.