Categorized | Metabolism Talk

This is not a DIET book!

Diet’s don’t work. DIET is to “die” with a “T”

If it sounds too good to be true it probably is. There is not a pill or quick fix that will give you the results of weight loss probably.

You have to learn what is best for your body, eat a variety of foods and move. Listen to your body’s messengers so you know what is and isn’t working for you. Be patient, don’t beat yourself up. A lifestyle lets you live in the process each day without such highs and lows. If you diet unfortunately you lose the weight but then gain back that weight and even more. This can be very hard on your metabolism over time.

There are plenty of diet books on the market. A quick search on Amazon brought up 30 pages. Here are just some of the more popular ones:

  • The Zone
  • Eat Right 4 Your Type
  • The Paleo Diet
  • The “New” Atkins
  • 17 Day Diet
  • The Pound a Day Diet
  • The 5:2 Diet
  • The South Beach Diet
  • The Mediterranean Diet
  • The Daniel Plan
  • The Virgin Diet
  • The Sugar Smart Diet
  • The Shred Diet
  • The Cabbage Soup Diet
  • The Grapefruit Diet
  • The Fat Flush Plan
  • The Grain Brain
  • Wheat Belly

There are some suggestions within some of these books that can be very helpful but for the “masses” may not be a solution. Understanding how to implement them for you is what matters. You want to establish a lifestyle of food choices and movement that you can maintain.  You live it because you like how you feel and the results you get when you are doing it. If you feel deprived you won’t stick to with it.

The minute someone says “don’t eat….” Guess what, that is all you think about. Setting up a deprivation way of thinking creates a stronger drive towards that you are forbidden to eat. You are better to give yourself permission to have treats now and then and simply balance the choices correctly so it is less costly to your body. Some of the things I tell my clients,

a)     “Food is fuel but some choices are better than others”

b)     “If you choose to eat something sugary it is a very good idea to have some protein with it”

c)     “You are only one meal away at any time”, “if you mess up, watch how you feel so you can decide it splurging was worth it”

d)     “Use how you feel to evaluate what you want to eat it can be very powerful and will empower you towards making healthier choices”

e)     “You get to choose how you want to feel”

f)      “The meal chemistry affects how you feel within 20-30 minutes of eating but the bowels respond in a 24- hour period of time”

Keeping these thoughts in mind can be very helpful and freeing.

Learning a new habit does take time and discipline. Making the commitment to your self is the first step. Recognizing this is not a quick fix process is important and really the first step of your journey. Taking the time to acknowledge how you got in the weight struggle position you are experiencing in the first place is critical. Was there an emotional situation that sparked it off, poor planning and/or time management that contributed to your situation?  Maybe you just don’t know how to eat and were never really taught. Whatever the reason or circumstance might be, if you don’t acknowledge it and choose to address it you may lose the weight but will return to the “comfort” of the size you were previously.

Weight is our “armor”, our protection to the outside world. A way we boundary ourselves from hurt, we stuff the emotions of hurt we have experienced and often reach for foods as a way of comfort. Unfortunately it creates an even greater “hurt” because of embarrassment on looking the way we do, hearing what those around us say, noticing the hurt is still there and continuing to “stuff” our bodies even more.

Support groups let you know you are not alone. Having others to talk with about your struggles, fears, frustrations and successes can be really helpful.  Success breeds success. People like to be a part of one’s success.  There are many online sources available today as well as groups within your communities, seek them out.

It might help you to hire a personal trainer if you need accountability or find others in your community to workout with.  There are a lot of Meet-Up groups for all kinds of activities as all levels, do a search and find one that fits your needs

The weight did not come on over night so don’t expect it to disappear overnight. Be patient with yourself. Honor yourself along the way for the changes you are making. Know you can make changes that will get you the results you desire. Once you learn what is best for you, follow it, live it, be it.

We want to keep it simple and basic to get started. This helps you avoid sabotaging yourself. Keeps you from getting confused and frustrated which leads you towards quitting. Getting through the first month is important. You will have ups and down, feel better and then worse before feeling better again. This is part of the process. It is important to “screw” up it teaches you a lot. If you are eating balanced pretty consistently you might not notice how far you have come until you go do something like you used to and see how your body responds. It quickly becomes apparent that you used to feel like that all the time and now you are feeling better and getting results.

We need to think in the terms of moderation not deprivation or restriction. Give permission to “cheat” so you have freedom without guilt. Look at your whole journey as a body, mind and spirit metamorphosis. Not only are you transforming from the inside out but the outside in.

The biggest challenge is staying successful. The keys are to increase your metabolism so you can lose weight without being hungry and then teach you how to eat so you can live the rest of your life being healthy.

Part of why people aren’t successful is the fact that they say they want to lose weight and get in shape but they don’t set realistic goals. They do not envision what it would look like or how their life would be different if they met this goal. Write these things down and keep a picture of yourself now to remind you of where you started from.

One of the exercises we did at the Eating Disorder clinic I was interning at during school was a body image tracing. I think this is a great way to look at, “how accurately are you seeing yourself”. The way to do it is put a large piece of brown packing paper on the back of the door so it covers the door. Take out a marker and starting at the bottom of the page draw an outline of how you perceive yourself. Then step back into your outline and have someone trace your actual body with a different colored marker. If it is inside or outside the outline you drew you are not being accurate when you look in the mirror on how you perceive yourself. Grasping the shape of your “real body” is important so you can move forward.

Then start cutting out pictures of foods, realistic shaped woman doing activities you like to do, sayings and words that motivate you and paste them up. Each week, on Wednesday’s, step back to your “body image” and have it traced with another colored pen, date it so you can look at the changes over time. This helps you truly embrace the changes as they are occurring. If you slip up and gain some weight you will have a quick reminder to get back on track before you get too far off and give up. The pictures and inspirational sayings on a wall or a closet door where you can see it daily can be very helpful.

Picture the person you want to become and you can achieve it but be realistic in your goals. To effectively lose weight you should figure on 1/2 to 1 pound per week. If done correctly you do not lose muscle, do not look gaunt but toned and smaller down your whole body. You lose inches throughout the body not a top down lose (which is most diets and why people look so sickly in their faces). For Body Fat a realistic goal is 1-4% in a month. The biggest thing is the clothes will fit differently even though the scale may not be moving much. I went through 5 clothing sizes but still weighed the same. I got stronger too!

 

Some other things to watch for besides just the number on a scale:

  • How are your clothes fitting?
  • How are you sleeping?
  • How is your energy and focus as the day goes on?
  • How is your exercise doing, performance and recovery?
  • How are your cravings?

Remember this is not a diet but a lifestyle based on food choices and movement along with alternative medicine when needed.  Say goodbye to diet plans, you are now making a long term commitment to living a healthier life. No more using the word NO, placing restrictions and limitations on yourself, be in the process and enjoy the ride.

 

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