Have you ever chased a smaller body? Felt like your worth was dependent on your weight?
Most people try to lose weight at some point in their life…and unfortunately, diet culture promotes quick fixes that do not last a lifetime. Did you know that within 2-5 years of dieting, 95% of people gain weight lost back, plus more pounds? It’s time we stopped chasing diet culture’s lies and started choosing health promoting behaviors > weight loss for good. Here are the 6 things that are damaging for your health.
1. You’re not eating foods that make your body physically feel good
What foods make your body feel good physically? Think about it – foods that contain micronutrients – vitamins, minerals, and fiber. Those are found in nutrient dense foods like whole grains, fruits, and vegetables. If you are constantly fatigued, constipated, low energy, or you “don’t feel good”, re-assess your food choices and see where you can add in some of those nutrient dense foods. Does that mean that other foods are “bad”? Absolutely not.
With mindful & intuitive eating, choosing food that make your body physically feel good is key…but honoring your food cravings are equally important. You’ll find out why later in this blog post!
3. You’re not drinking enough water
Our bodies are literally made up of mostly water–meaning we thrive off of water. My college anatomy and physiology professor said if you’re actually “thirsty” then you’re already dehydrated…so be sure you’re drinking enough water throughout the day. Enough fluids also aids in digestion to help build that healthy colon and keep you regular, if you know what I mean. Set small goals for yourself – for example: I will drink 4 water bottles by the time I leave work for the day.
4. You’re restricting foods
A popular diet culture belief–restriction. If you eliminate carbs, you’ll lose weight. If you avoid fat, you’ll lose weight. If you eliminate gluten, you’ll lose weight. If you eat only protein, you’ll lose weight. If you fast, you’ll lose weight. And you know what? Many people do lose weight from restriction–however, when restricted foods are reintroduced into their life, it likely leads to a “binge”, and a food guilt session follows. That is why it is so important to eat balanced meals including all, yes all, foods at each consistent meal. Eating consistently is more sustainable for life, and you get to enjoy all foods.
With a life of mindful & intuitive eating, kales & cookies can coexist!
5. You’re only doing cardio.
Trust me, I’ve been here! I am a cardio queen-running, dancing, swimming, biking–my favorites! Cardio burns the most calories and makes you sweat-and back when I was in the height of my disordered eating, that is all I cared about. Cardio is important for cardiovascular health…but strength training is just as important. Sculpting exercises builds muscles so we can be strong, complete activities of daily living, improve body mechanics and protect bone health.
6. Poor relationship with food
Have you ever beaten yourself up over eating a food you consider “bad”? What about feeling good about yourself for eating something deemed “good”? That is the problem. Labeling foods as “good” and “bad”. With mindful & intuitive eating, all foods can fit as long as you’re enjoying balanced nutrition. Labeling foods is not good for mental clarity. Foods do not hold moral value. Part of life is enjoyment, and if that means eating your favorite food, then do it! You will have more food freedom if you get out of the “good food-bad food” mentality.
7. Self Doubt
Is this something you struggle with? I do too. But hunny, remember – you are beautifully and wonderfully made! This is my favorite positive affirmation to remember. God designed you to be YOU. Unfortunately, we live in a society that glorifies weight loss…and when we aren’t successful with keeping weight off from diet culture, we feel like a failure…but I’m here to tell you that you do not need to give into the lies of wellness culture. You do you, boo!
Jumpstart your mindful eating journey by downloading my 6 steps to mindful eating guide here – it’s free!!