Principles 1.Reject diet mentality 2.Honor your hunger 3.Make peace with food 4.Challenge food police 5.Feel your fullness 6.Discover satisfaction factor 7.Cope w/ emotions w/out using food 8.Respect your body 9.Exercise – feel the difference 10.Honor your health w/ gentle nutrition
Hitting diet bottom SymptomsReality Just the thought of a diet brings on cravings Little trust in self w/ food Social withdrawal Sluggish metabolism Use caffeine to survive the day Last supper/celebration binge One last diet trap We don’t fail at diets, diets fail us. DIETS DON’T WORK Proof: ▫Paradox ▫Promote eventual weight gain!
Honor your hunger 2 nd -guess biologyAlice Diet rules ▫Is it time ▫How much ▫Do I deserve it? Work out in the morning large breakfast skip lunch Busy at work don’t eat all day ravenous after work overeat at night feel uncomfortable/guilty
Make peace w/ food give yourself the unconditional permission to eat what you want, when you want. deprivationMolly and Shirl Should/shouldn’t Leads to overeating/compensating I can’t control myself Cake is my weakness = I can’t have it Stop the food fight – you may surprise yourself!
Challenge the food police Half -emptyHalf-full 1.I had a terrible week 2.I overate so many times 3.All I ate was sweets 4.I feel so fat 5.I’m such a failure I had some success this week I had many times when I honored my hunger I had more sweets than I wished, but I had lots of healthy foods, too. I’m feeling better about myself I’m doing better, little by little.
Feeling fullness ChallengeFind it Habits Diet rules can’t recognize it unconscious Eliminate distraction Say “no, thank you.” Choose something satisfying
Discover satisfaction 1.What do you really want to eat? 2.Pay attention to your palate 3.Enjoy the experience 4.Don’t settle 5.Check in
Cope w/ emotions w/out food Why we do itAlternatives Comfort Distraction Sedation Punishment ▫Bored/procrastinating ▫Reward ▫Frustration ▫Stress ▫Connect w/ others ▫Relax Seek nurture ▫Massage, hug, meditate, garden Deal w/ feelings ▫Journal, talk to someone, cry, punch a pillow Different distractor ▫Read, watch a movie, take a drive, clean, play a game, nap
Respect your body Respect = treating w/ dignity and meeting basic needs. Get comfortable (buy new underwear!) Change body assessment tools (chuck the scale and skinny jeans) Quit the body-check game Don’t compromise for a big event (there will ALWAYS be one!) Stop body-bashing (replace w/ a positive statement) Don’t engage in “fat-talk” Respect body diversity (especially yours!) Do nice things for your body
Exercise – feel the difference! Separate from weight loss Avoid mind-games ▫it’s not worth it ▫No time to spare ▫Couch potato denial ▫No sweat = doesn’t count Make it fun! Make it a priority
Gentle nutrition Julia Child, Resetting the American Table (1980’s) In matters of nutrition, consider: Taste – we don’t have to just “get used to it.” Quantity – portions, eat enough – not too little Quality – fruits & veggies, fish, fluids (water), less processed Make informed food choices
“It’s never been true, not anywhere at any time, that the value of a soul, of a human spirit, is dependent on a number on a scale. We are unrepeatable beings of light and space and water who need these physical vehicles to get around. When we start defining ourselves by that which can be measured or weighed, something deep within us rebels. We don’t want to EAT hot fudge sundaes as much as we want our lives to BE hot fudge sundaes. We want to come home to ourselves.” Geneen Roth, Women, Food, and God: An Unexpected Path to Almost Everything
Challenge 1.Don’t engage in any “fat talk” this week. 1.Check in on Facebook next week since we don’t have a meeting. 2.Replace one of your negative self-talk phrases/thoughts with a positive one – use it this week! 3.Eat more mindfully 1.Less distraction 2.Don’t settle