Please continue getting used to Logging your foods, adding activity, and finding foods you absolutely love.
Most of us think we are in control of our thoughts, desires and aspirations, but science begs to differ. What we actually do have control over, our conscious mind, makes up only about 5% of our behaviors. Surprisingly, it is our unconscious mind that controls 95% of the things we do, say, feel and think. That is why bring attention and intention into our awareness will spur the change we need for longterm success.
GRIT-THE NO RULES-RULES:
1. NO PERFECTION ALLOWED
2. MUST LOVE YOUR FOOD
3. CAN NOT FEEL DEPRIVED
4. NO SENSE of URGENCY ALLOWED
If you simply use these 4 rules around your eating you will begin to see a shift in your eating behavior.
WORDS ARE POWERFUL!
The words, “I can’t have,” I should have", and I'm not allowed to have" have the power to trigger deprivation, cravings, and rebellion.
When you say “I can’t have,” this strips away your choice and your power.
Since you have the power to choose for yourself, use phrases like, “I choose not eat _________,” “I’d rather have __________,” “I prefer __________,” or simply, “No thank you,” to affirm that you’re in charge of the decisions you make.
MOST RULES TRIGGER CRAVINGS
More often than not, “I can’t have” is based on a rule from whatever diet you’re following. However, when you say, “I can’t have bread,” or “I can’t eat sugar,” your brain focuses on bread and sugar! With the brain on high alert, you’ll begin to notice bread and sugar everywhere. Since you’re “not allowed to have it,” that triggers feelings of deprivation and cravings that eventually lead to overeating.
How can you reduce cravings and eat the foods you love while staying the course of losing weight?
Allow yourself to HAVE THE FOODS YOU LOVE IN small doses!
This was so hard for me in the beginning because once I started allowing the foods I love that were not so great for losing weight (Starbucks Pumpkin scone :)), I would keep eating them more and more often and then get pissed off at myself for breaking my diet.
This was of course not helpful at all! So I finally got fed up and said, "I can not deprive myself anymore!" and I forced myself to find solutions.
So my delima- I want to lose 20 pounds because I love the way I feel at _____ (fill in the blank) weight and at the same time I can't feel deprived. Hmmm Ok let's experiment. That is how I looked at it, I knew I could not feel deprived ever! So I choose 4 foods that made me feel indulgent and frankly I did not want to give them up anyway!
- Coffee with as much cream as I wanted (all day if I felt like it)
- A petite vanilla scone from Starbucks (everyday if I wanted it)
- Salted Caramel Ice Cream (low sugar) called Enlightened
Theses foods were at one point, my trigger foods. I now allow them each and everyday. I still log all my food, and do some form of activity (mostly walking) and guess what? I hit my numbers and feel amaing because I still lost the weight and it was easy now! It all started from taking a stand - I can't feel deprived! and so I found the foods that keep me happy and sane and not Han-gry!!!!!! Could it really be this easy? Yes! and I lost 15 pounds within 2 months all while finally being happy and sane!!!
What foods can you choose that make you FEEL INDULGENT and SATISFIED, while still losing weight?
HOMEWORK: FIND 3 FOODS THAT YOU LOVE (10 ON A SCALE of 1-10) that you can have daily if needed that make you feel INDULGENT and SATISFIED and are still able to meet your TDEE goals.
- Am I aware of trigger foods?
- How do I know if I’m hungry?
- Can I tell the difference between physical hunger and cravings?
- Do I restrict any foods?
- Do I feel guilty when I eat?
- Am I afraid of losing control when I eat certain foods?
- Is it possible to eat anything but not everything?
- How could I make the perfect food choice every time to satisfy both my body and my mind?
- DO I LIKE HOW I FEEL AFTER EATING?
GRIT METHOD REMINDERS:
- keep your calories in check
- eat food that is nutrient dense
- eat to keep you full and satisfied
- eat a diet that fits you-Food you love, activity that inspires, that is sustainable forever.
What this looks like:
- Eat a ton of non-starchy vegetables
- Eat plenty of low-sugar fresh fruit (nutrient dense and loaded with fiber and water)
- Eat enough protein to keep you full and satisfied
- Eat enough fat to enjoy your food.
- Eat as many of the foods you love as possible