You know the scenario....
You've just started a new diet. Everything seems to be going well...weight loss is happening....and then BOOM...it all goes wrong, the weight comes back on (and then some) and you're back to square one.
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With any diet this is basically unavoidable, because diets don't work. There's an expiration date from day one, and it's basically just a countdown until you hit that point.
That's why any small problems that comes up when you're changing the way you eat can seem major and catastrophic. This weeks post/video is designed to talk you down from the ledge....explain what's going on and how to breathe and move on.
These are the top questions I get in my groups and how to move past them:
Can I Eat ________? What About ____________?
The answer is always the same, no matter what the blank is. Sure, give it a try. See how it feels and if you can lose weight eating it. It may have to be an occasional food and not an everyday food, and we can figure that out.
Look, the way I teach you to eat isn't a 'diet' where we restrict foods until you finally give up and binge on 4 slices of pizza and an entire birthday cake (even though it's nobody's birthday). A single food isn't going to make or break anything, so if you want to eat a specific food, lets see how to make it work. What you need to do is look at your entire day. if you really want pizza, what are you going to eat for your other meals to keep the day balanced? Planning is key if you want to be a little bit more flexible with your food choices.
My advice with this one? Instead of asking if you can have a specific food, ask yourself (or me) how to balance your day so you can have that specific food. Maybe once you look at how the rest of your day will need to look it won't be worth it. Maybe it fits in easily. Just remember: it's all about balance and you'll be a-ok!
I'm Not Eating Enough...
For anyone new to the Lavish Method (my way of eating for fat loss), the hardest part can be eating ENOUGH. Most women who have been dieting their entire lives have spent so much time eating less that they've lowered their metabolic rate. That makes it really really tough to lose weight, and so they think the answer is eating even less. It's an endless struggle that can be really hard to get out of. Add to that messed up hunger hormones ('cause that definitely happens after years of restrictive dieting) and it can even be hard to feel hungry. There are a few things that can be going on here and fixes (*note: this is not for those with an eating disorder. Advice will change dramatically if this is the case so make sure to listen to your health care provider):
- Are you actually not eating enough or are you just worried you'll do something wrong and mess it all up? Listen, every body is different. I like to throw out 1400 calories as a general bottom end guideline for calories eaten in a day. If you are consistently hitting about 1300 but you're seeing results and feeling great then don't stress! Maybe you've been tracking and you see that most days you're eating enough but there are a few days in there where you're not. Again, that's totally okay. It's natural to be hungrier some days and not hungry others. Go with it and try to listen to your body. Remember, if you're feeling better and starting to see results it means you're doing something right. Don't sabotage yourself by looking for problems where they don't exist.
- Your hunger cues are messed up so you don't feel hungry. If you're consistently eating very few calories (think like 1000ish a day) and you're not hungry enough to eat more, it's likely that after years of dieting your hunger hormones are unbalanced which can make it very difficult to eat enough. In this case it's all about maximizing every single thing you put in your mouth. You want to make sure that you're eating really calorie dense, nutrient filled foods. Nothing that's 'filler'. For example, fats have a ton of calories compared to protein and carbs. Add an extra tbsp of olive oil on your salad. Make fat bombs and snack on them at night (recipe HERE). If you're still having a hard time getting enough food in, make a high fat smoothie with ingredients like avocado, coconut oil and chia seeds (do not, however make it a sugar bomb with 3 or 4 different kinds of fruit, yogurt, fruits juice etc).
The last issue that people tend to have is eating out, or eating at a friends house. This one can get stressful, especially if you want to stick to your new way of eating, but you feel pressured to eat what everyone else is eating. The way I deal with this is pretty simple: I don't make a big deal of it. Likely, no one even notices what you eat or don't eat at dinnertime. Passing on the potatoes may have felt like a really big deal to you, but honestly everyone else was probably more concerned with what was on their plate than what you didn't eat.
My advice? Skip the explanations. Same with restaurant ordering. So you ordered a hamburger without the bun. Okay, that's cool. Likely, no one was paying much attention, or if they were they weren't too concerned. There is no need to go into a long winded explanation of why you're making the food choices that you are.
If someone does comment, then a simple, "potatoes just don't agree with me" or, "I feel so much better if I skip the bread at dinner". Done. That's it. The person asking will likely say something along that lines of, "oh". Then, the conversation moves on.
If, on the other hand, you decide to preach to your friends and family about this new way of eating that's so much better etc , you'll likely set of defensive reactions (nobody likes feeling inferior) and that's when your food choices become very open to criticism. You don't need that in your life.
To Wrap It Up
Don't get caught up in the small details.
Don't second guess yourself. Do what feels good.
Make sure the majority of what you eat is packed with good calories and lots of nutrients. Avoid the 'empty' calories, especially if you're having a hard time eating enough.
Don't feel the need to explain your food choices to anyone else. It won't be a big deal (or even show up on their radar) unless you make it a big deal.
That's it! Do you have a problem that didn't show up in here? Feel free to post it in my FREE Facebook Community.
If you want to know more about the Lavish Method and how to lose fat and keep it off without giving up wine or chocolate, sign up for my FREE Webinar happening soon (click the link below the video).