I did some research recently and found some pretty epic diet trends from the past, some I've never heard of.
The Twinkie Diet, The Sleeping Beauty Diet, The Cigarette Diet (I mean, who comes up with this stuff?), The Baby Food Diet...the list goes on and on. I'm actually pretty surprised I never got my hands on one of these at some point.
I think we can all agree that smoking cigarettes in order to suppress our appetite and lose weight is probably not the healthiest, most sustainable form of weight loss. In fact, it's doing way more harm than good.
These are pretty outlandish examples but the point is the same.
We are wired to believe that if a weight loss method is hard-core, it must be effective.
The bigger the risk the bigger the reward, right? I think that's lazy thinking.
When we think rebelliously like that, we're overlooking one of the simplest and most common-sense barriers to lasting change...if it's torture to execute, it's going to be torture to maintain. Whatever results we get will most likely come back over time, if not immediately.
I overheard some ladies talking over coffee recently and the conversation blew my mind. One of them was about to go on a cleanse in which she could only drink juice for 10 days. She was doing this to get back on track and lose 15-20 pounds, she said.
Her friend was supportive at first, but then asked a great question. She said "Well I don't know, Bridget...but if the weight comes off that quickly, won't it come back on just as fast?".
Amen, sister.
But, Bridget answered with a glimmer of hope in her eye, "Well, I just figure, if I'm finally down that weight I've been trying to lose for FOREVER, I'll feel so much better about myself and I won't make stupid decisions to gain it back!".
This is the thinking of a weight-loser (I say that in the nicest way possible, just a silly play on words!), so focused on the green grass on the other side, she's not thinking through the fact that she's actually not thinking for herself one bit on this juice cleanse. She's putting a bandaid on her weight loss goal, the same bandaid she'll need to use over and over again when the weight comes back on. Only, over time, the adhesive gets worn and worn on that bandaid until she'll find the next big thing that will be the magic pill because she couldn't keep repeating the juice cleanse unsuccessfully over time.
Have you ever thought this way?
Believe me, I lived the life of a weight-loser for a really long time. I gained and lost the same 20-25 lbs over and over and over again...to the point where I had everything from a size 2 to a size 10 in my closet...just in case. I jumped from plan to plan to plan to plan, doing what most people do, searching for "the magic pill" diet that was going to stick for me. One that just made total sense and I could maintain forever.
I don't know about you but I can't live on only grapefruit and PB the rest of my life. LOL.
There's two levels of "weight-losers", IMO.
There's the 1.0 version: those of us who follow grapefruit and PB diets, crossing our fingers in the hopes that this combination of foods really does stir up a perfect chemical reaction that makes weight just melt off, like the inventors would make us believe.
And, there's the 2.0 version: those who follow more well-researched diets like The South Beach, Atkins, Hornish, etc. to the letter, complying with every single rule, eliminating "not approved foods", eating "approved ones" and moving their bodies in productive ways along with eating right to get great results.
I like 2.0. And I got lots of great results on 2.0. But, even these great results didn't last because I still was not thinking for myself following all those rules.
It wasn't until I moved from a weight-loser to a "fat-burner" that I got the best benefit of them all...I began to think for myself.
(Click here to begin thinking for yourself in my upcoming Busy But Burnin' online fitness and fat loss coaching group which is now open for enrollment).
The Twinkie Diet, The Sleeping Beauty Diet, The Cigarette Diet (I mean, who comes up with this stuff?), The Baby Food Diet...the list goes on and on. I'm actually pretty surprised I never got my hands on one of these at some point.
I think we can all agree that smoking cigarettes in order to suppress our appetite and lose weight is probably not the healthiest, most sustainable form of weight loss. In fact, it's doing way more harm than good.
These are pretty outlandish examples but the point is the same.
We are wired to believe that if a weight loss method is hard-core, it must be effective.
The bigger the risk the bigger the reward, right? I think that's lazy thinking.
When we think rebelliously like that, we're overlooking one of the simplest and most common-sense barriers to lasting change...if it's torture to execute, it's going to be torture to maintain. Whatever results we get will most likely come back over time, if not immediately.
I overheard some ladies talking over coffee recently and the conversation blew my mind. One of them was about to go on a cleanse in which she could only drink juice for 10 days. She was doing this to get back on track and lose 15-20 pounds, she said.
Her friend was supportive at first, but then asked a great question. She said "Well I don't know, Bridget...but if the weight comes off that quickly, won't it come back on just as fast?".
Amen, sister.
But, Bridget answered with a glimmer of hope in her eye, "Well, I just figure, if I'm finally down that weight I've been trying to lose for FOREVER, I'll feel so much better about myself and I won't make stupid decisions to gain it back!".
This is the thinking of a weight-loser (I say that in the nicest way possible, just a silly play on words!), so focused on the green grass on the other side, she's not thinking through the fact that she's actually not thinking for herself one bit on this juice cleanse. She's putting a bandaid on her weight loss goal, the same bandaid she'll need to use over and over again when the weight comes back on. Only, over time, the adhesive gets worn and worn on that bandaid until she'll find the next big thing that will be the magic pill because she couldn't keep repeating the juice cleanse unsuccessfully over time.
Have you ever thought this way?
Believe me, I lived the life of a weight-loser for a really long time. I gained and lost the same 20-25 lbs over and over and over again...to the point where I had everything from a size 2 to a size 10 in my closet...just in case. I jumped from plan to plan to plan to plan, doing what most people do, searching for "the magic pill" diet that was going to stick for me. One that just made total sense and I could maintain forever.
I don't know about you but I can't live on only grapefruit and PB the rest of my life. LOL.
There's two levels of "weight-losers", IMO.
There's the 1.0 version: those of us who follow grapefruit and PB diets, crossing our fingers in the hopes that this combination of foods really does stir up a perfect chemical reaction that makes weight just melt off, like the inventors would make us believe.
And, there's the 2.0 version: those who follow more well-researched diets like The South Beach, Atkins, Hornish, etc. to the letter, complying with every single rule, eliminating "not approved foods", eating "approved ones" and moving their bodies in productive ways along with eating right to get great results.
I like 2.0. And I got lots of great results on 2.0. But, even these great results didn't last because I still was not thinking for myself following all those rules.
It wasn't until I moved from a weight-loser to a "fat-burner" that I got the best benefit of them all...I began to think for myself.
(Click here to begin thinking for yourself in my upcoming Busy But Burnin' online fitness and fat loss coaching group which is now open for enrollment).
9 STEPS TO STOP FAD DIETING FOR GOOD:
1. DON'T ACT insane.
The definition of insanity is doing the same thing over and over again and expecting different results. If dieting and restricting hasn't worked yet, after many diets, what makes you think it will now? Change your approach for a different result.
2. LISTEN TO YOUR HUNGER, ENERGY AND CRAVINGS (HEC).
Dr. Jade Teta and Dr. Keoni Teta at Metabolic Effect combine these 3 biofeedback cues from our body into the term HEC. They use the tool, 'Is your HEC in check?' to empower their clients to begin thinking for themselves; how their hunger, energy and cravings are when they wake, after meals, between meals, after exercise, before bed. Did that meal leave me hungrier? Are my cravings through the roof? Am I dragging or am I feeling energized? What foods make me feel better?
When we follow weight loss diet meal plans, we are typically following one-sized-fits-all meal planning, which leaves very little up for personalization. When we force a meal plan on ourselves that isn't realistic to maintain for our body and lifestyle...it's unsustainable.
When we follow weight loss diet meal plans, we are typically following one-sized-fits-all meal planning, which leaves very little up for personalization. When we force a meal plan on ourselves that isn't realistic to maintain for our body and lifestyle...it's unsustainable.
3. go for guides not rules.
Let's just call this the Montessori school of fat burning. Montessori education encourages children's learning through fostering independence, freedom within limits and a sense of order. When a fat burner takes on a guide or framework based on well researched data, rather than strict rules and must-do's, they are free to learn, sample and choose what works best for their unique metabolism, hormones, lifestyle and values. Won't this be far more likely to maintain?
3. Stop the "more is more" attitude.
Rest is an often overlooked component of a sustainable fat-loss lifestyle. In order to maintain a healthy metabolism, cortisol (stress-hormone) balance is key. When we've reached a plateau in our weight loss, it's likely from either mismanaging cortisol in our exercise (doing more moderate-intensity cardio which the body adjusts to handle with less energy consumption over time) or from over-training and/or taking on more emotional stress from lack of sleep or other life circumstances. Finding ways to restore our body mentally and physically is key to a healthy metabolism. Slow walks, foam rolling, baths with epsom salt, reading a great novel, going on a date with our partner...finding more ways to enjoy life.
5. KNOW THAT IF IT'S TOO GOOD TO BE TRUE IT IS.
Unfortunately, marketers get our attention by using sensational, attention-grabbing headlines like the promise of losing 20 lbs in two weeks or getting bikini ready with one simple move a day. While body change does not have to take over our lives, it does take a significant amount of effort, thought and planning. The more sustainable the program, the slower the weight will come off but the more likely the change will stick.
6. FIND YOUR CARB TIPPING POINT.
Each macronutrient (protein, fiber and carbohydrates) has a role in a healthy metabolism. Eliminating one could sacrifice key metabolic function for fat-loss. For example, since the 90's, we've been in a state of "low/no carb" thinking. High fiber starches like sweet potato, rice, banana and quinoa are beneficial for fat loss efforts. This tool, also from the folks at Metabolic Effect, is about finding the right type, amount and timing for carbs for YOU in order to sustain energy without slowing fat loss. For example, post-workout, starches can be effective in restoring muscle glycogen and aiding in muscle repair.
7. WORRY ABOUT THE BIG ROCKS.
Expecting perfection from ourselves stops our compliance with an exercise or meal plan in its tracks. Despite our best intentions, life is unpredictable. Focusing on the big rocks and letting go of the minor imperfections is the ideal mindset for successful habit change. Big Rocks: a walk every day, an emphasis on protein and fiber with each meal, limiting processed refined carbohydrates/sugar, managing our stress, getting an adequate amount of water. Small Rocks: missing a workout, worrying about calories in a sauce, picking croutons and shredded cheese out of a salad...you get the point.
8. vALUE SLOW AND STEADY OVER IMMEDIATE.
Big change happens one step at a time. I get it, it's challenging to deflect the sexy promises of a diet ready to get us the results we'd love before our next vacation. I always ask myself "is this something I can do forever?". If it isn't, it's not an ideal component of the change I'm seeking.
9. be the lbd.
Thinking like a fat-burner rather than a weight-loser is synonymous with going back to the basics like a little black dress. Understanding how our body functions hormonally, moving efficiently and listening to ourselves...it's classic and sexy. Many fad diets will come and go but thinking for ourselves, well, that's magic.
Busy But Burnin', my 6 week fitness + fat loss online coaching group is now open for enrollment! Get off fad diets for good and learn simple, actionable steps towards changing your body shape. Follow customizable meal and workout plans, follow a simple and actionable fat loss blueprint, get support in a closed FB support community and get my support with a one-on-one coaching call all about you 1:1 coaching call. Learn more about the program by clicking here. Enrollment closes on Sunday, June 5th at midnight and we begin on Monday, June 6th.
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