Could this one thing be sabotaging your weight loss?
One of the #1 reasons I see for people not achieving their weight loss goals is the All-or-nothing mentality.
This is where you label food as “good” or “bad” and you are either perfect with your diet or you go off the rails.
There ends up being no in-between.
When you eat a food that you perceive as "bad" you feel guilty and like you failed. This can lead to throwing in the towel, binging and deciding to just start over on another day.
When you label food as “good or “bad” you’re labeling yourself as good or bad when you eat these foods.
The reality is that No food is inherently good or bad.
It’s just food.
And eating indulgent foods certainly doesn't make you "bad".
It makes you human!
Moving away from the all-or-nothing mentality can completely change your weight loss journey.
Instead of thinking of food in terms of "good" or "bad" think about making “better” choices.
A healthy diet has room for all foods and no guilt should be associated with eating indulgent foods that you desire occasionally. 🤷♀️
To avoid this all or nothing thinking, use these 4 strategies:
1. Stop labeling food is good or bad
Focus instead on making "better" choices. Broccoli is a better choice than candy, but that doesn't mean you can't eat candy. It just means that most times you should choose broccoli over candy.
2. Focus on the 80/20 rule
If you make better choices 80% of the time and the other 20% won’t make a difference. Use that 20% for indulgences that you truly want. Don't eat junk just to eat it. Decide what you REALLY want, sit down at the table (don't eat in front of the tv or on the go) and pay attention and savor every bite so that you truly enjoy it.
3. Become aware of your actions
Awareness is the first step to making a change so be mindful of your thoughts. When you start to think in terms of extremes (ie. I ate something bad so I might as eat everything) pause, breathe and distract yourself from this thinking. Go for a walk, journal or call a friend. This pattern interrupt can prevent you from spiraling into a binge.
4. Stop telling yourself you "can't" have certain foods
A healthy diet has room for ALL foods. You CAN eat anything and lose weight! The minute you tell yourself you "can't" have something it's human nature to want it more. Instead, know that you CAN have anything but you choose what to have and what not to have. Saying you can't have something is restrictive while choosing what to have it empowering. You CAN have chocolate, but perhaps you choose not to that day.
Always remember that one off meal or one off day is not going to derail your weight loss success.
It is part of life so give yourself grace and just get back on track.
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