Mike Gorski RD, CD, MG FitLife
It seems like every week there is a new fad diet being shoved in our face. Low this, low that, this free, that free, etc. What gives? How are we supposed to know what is right and what is wrong?
When it comes to why people diet, most reasons come down to wanting to lose weight. In the end, weight loss comes down to calories in vs. calories out. To lose weight, you need to be taking in less calories than you burn on a daily basis.
Low carb, low fat, gluten free, and others all work because you are cutting out a huge chunk of your calories. When you cut out all your carbs, this could mean cutting out 400-800 calories a day. Same thing goes with low fat diets. It all comes back to creating a calorie deficit.
Before even trying to create your deficit, the most important thing you need to do is be in the right mindset.
It is crucial to focus on what you WANT not what you want to avoid. You will always move towards what you think about most.
You have control over your thoughts. You have to be conscious about what you are thinking and saying. The instant you catch yourself using negative language, interrupt that thought! Mentally imagine a big rubber stamp that says “CANCEL” and stamp it out – then replace it with a positive thought.
Statements such as…
Here is how you can make some simple swaps:
By simply changing your mindset and how you approach every choice you make, you will find success, and you will find results. Do not overwhelm yourself and try to fix everything at once.
Once you have mastered a positive mindset, you need to commit 100%. You need to set a goal, and tackle it head on. The hardest times come when you let your emotions and stress get involved. The #1 reason people struggle to lose weight is because of stress/emotional/mindless eating.
Stress doesn't need to show up as some terrible culmination of a bunch of events from the day, but it could just be a standard long day at work.
First, you need to realize food won't decrease your stress, ESPECIALLY if you are trying to get healthier and lose some body fat. It's the typical cycle:
Food WON'T fix your problems.
Someone upsetting you at work? Talk to them about it in an adult manner. Maybe they don't even realize what they are doing is upsetting you. Eating a snickers bar on the drive home won't let them know that. They still don't get it after you talk with them? Bring in superiors or figure out that maybe you don't even need to interact with that person at work and you can just block them out.
So when you are having a "stressful day", remember the following before throwing your sweatpants on and mindlessly eating a bag of Fritos on the couch:
Lastly, some quick ideas for different stressors: