by Kathryn Scoblick
Diet games people play can sabotage any weight loss strategy. If you are tired and frustrated with the weight loss game, keep reading to win!
Diet Sabotage Game #1:
Taking an All or Nothing Approach
Getting your brain wrapped around the perfect time to start a diet program with an all-or-nothing approach is a game in itself! You are thinking to yourself, “I can’t start now, because in two days, I have a party to go to. Maybe I can start next week…no…that won’t work…because it is ____’s birthday and we are all going out to eat. Friday is pizza day and Saturday is the weekend. I’ll start Monday and then cheat on Friday—pizza day.” Sound familiar?
Taking an all-or-nothing diet approach and eliminating specific food groups is difficult to maintain over time and is even difficult to begin. You will either get tired of the deprivation, or you will experience guilt or shame, and throw your hands up in defeat once you have one (inevitable) misstep.
A better way...
Ask yourself what one thing you are willing to do today that makes you healthier than you were yesterday? Honoring your commitment and doing that one thing will get you on the right track because success breeds success. You will learn with this approach that you can enjoy pizza Friday by having one piece of pizza and salad—a healthier approach than all or nothing!
Diet Sabotage Game #2
Saying “I Can’t Have That”
This is a sure way to make yourself crave and desire what you proclaimed you can’t have. This approach creates immediate resistance and puts the spotlight on exactly what you “can’t have.” You will always get more of what you focus on. If you say that you can’t have chips then you will think about, crave and want to eat those darn chips!
Resistance creates inner struggles. Change your approach and resistance will dissipate.
A better way…
To eliminate resistance, focus on what you can have and what you are willing to do and then create meaning, positive energy and emotions around why you want to lose weight. By asking yourself the “why” question three times, you will learn why weight loss is deeply important to you.
Diet Sabotage Game #3
Blaming Somebody Else for Your Habits
Blame keeps you stuck right where you are. It gives you permission not to change or take responsibility for your own actions. For example, it is easy to blame your spouse or children for the junk in the house that you eat. You might complain, “If I didn’t have to be in the kitchen cooking, I wouldn’t be snacking” or, “If I didn’t have to buy ice cream for the kids, then I wouldn’t be eating ice cream at night.” Can you hear how silly this sounds and how damaging that way of thinking is to your cherished relationships? Blaming somebody else for your behavior is something you might want to rethink. It is harmful to you and your relationships and promotes anger, resentment and negativity.
A better way…
Of course, staying away from the kitchen outside of mealtime is helpful in any weight-loss strategy. Having a planned distraction is another useful tool. If you find yourself walking toward the pantry out of habit, pause and ask yourself if what you are about to eat will cause you peace or discontent? Are you even hungry? Having a planned distraction will highlight your established habits and help you take responsibility to change those. Can you go for a brisk walk instead? Deciding and acting immediately to make the healthy choice will strengthen you (success breeds success) and have you looking to yourself for answers instead of blaming others for your actions.
There are obvious weight loss strategies such as getting plenty of rest, regular physical activity, and choosing a diet rich in colorful plant foods. Possibly less familiar and equally worthy of your attention is your self-talk, how you process your thoughts and what you believe you are capable of. You didn’t gain your weight overnight, so don’t expect to lose it overnight either. Expect to lose it over time with one healthy choice at a time. That self-loving diet approach of “inch by inch it’s a cinch” is a game we can all win.
Kathryn Scoblick is a certified health and wellness coach with Health Inspires (www.healthinspires.com) and the author of Health Inspires™: Your Way to Sustainable Weight Loss. She uses a holistic approach to inspire each person to reach their full potential and master their wellbeing. She serves on the Board of Directors for the Austin Metropolitan YMCA as well as on the Board of Directors for the Austin Mayor’s Health and Fitness Council, working on community and organizational health and wellness initiatives, from obesity prevention to mindfulness and stress reduction techniques. Kathryn is also Director of Employer Health and Wellness for a large healthcare conglomerate based in Austin, Texas, working with employers on wellness strategies and employee engagement.
“Talking about nutrition is like talking about religion or politics! We are all in a different place in what we know and believe.” This is my lead in for nearly every health focused presentation, and in my book and promo video. And because this is my line of work, it is people’s stories and beliefs around nutrition and diet that intrigue me. I have heard these words in the last week:
Over the past year, I have heard everything from, “I am not eating any sugar at all”, “I am not eating any bread”, “I am on a cleanse”, “I am gluten-free” and on down the line. Even in a world that is moving away from “dieting” (yea!!!), “diets” are still haunting us and the mental game of weight loss ensues. All or nothing approaches are not sustainable. They may work for a while, but you know that life will always throw you a curve. Ready to stop spending time and energy getting your brain wrapped around all or nothing diet approaches once and for all?
First things first. Decide what you are willing to change and start with that. I can’t tell you what that is, but you know.
Let’s brainstorm: Is it to go for a walk before or after work? Bring and apple for a snack instead of going to the snack bar? Drink 2 extra cups of water each day? Is it cognitive goals that you use to reframe every negative thought with a positive one? Less sugar in your coffee, more movement in your day, kinder words to others…Now—you add a few that you are willing to do.
Secondly, write down what you are willing to do in a S.M.A.R.T. goal format That is—Specific, Measurable, Achievable, Realistic, and Time bound.
Third, start a consistent ritual around what you are willing to do, and stick to your plan with strategies in place to overcome inevitable obstacles.
For example, if your S.M.A.R.T. goal is to walk with your friend after work on Mondays and Wednesdays and you must work late or kid duty calls on Wednesday, then what will you do? Your strategy could be to reschedule with your friend for Thursday, or if that doesn’t work, you walk solo Wednesday later that evening or you go Thursday solo or find another friend to walk with. It is a present moment—plan for the future game. The game is not all or nothing. It is not thinking, “Oh well, I guess I have to wait until next Monday to walk.” A healthier way to think, is “I can walk later tonight,” or “I will wake up earlier and walk in the morning, “or “I will go tomorrow after work.”
Certified Health and Wellness Coach
Author of Health Inspires™: Your Way to Sustainable Weight Loss
Whether you need to maintain a relationship with a toxic person or not (boss, spouse, family members, team member), there are many ways to respond to their negative, demeaning, bullying, blaming, and self-righteous words and behaviors that will help you manage your stress.
Do not engage them by explaining your position--you should know by now, they know everything, they are always right and you don’t know what you are talking about. They most likely won’t let you finish your sentences anyway. Because their way is always right, they are mostly unaware of how mean their delivery is. Instead of falling into self-doubt by their manipulation, know that you are as amazing as you have always been, and you can stay strong, confident, kind and peaceful by controlling your reactions and responses. This includes not dwelling on their words.
Next time somebody tries to make you feel bad about yourself, try one of these seven responses on for size. They may interpret your response as agreeable or as an acknowledgment of their comment. Only you will know that is not the case. Your intention can be your little secret that makes you feel happy inside.
These responses work because they are words that you would use with anybody, toxic or not.
If you are in a relationship with a toxic person and you are starting to believe you can’t do anything right, well, you are under a spell. Snap out of it and find a healthier relationship. You are worth it. Avoid the toxic person when possible as your first-line strategy. Fortunately, we have choices—so choose your friends and partners wisely and love with all your heart! Who we love, is who we (in part) become.
Certified Health and Wellness Coach
Author and speaker
Health Inspires, LLC
Spring is a time to start fresh. The sun comes out, we tend to feel better and we are compelled to clean house…whether literally or internally.
This season is perfectly matched with the season of Lent that is observed by Catholics and many Christians around the globe. Lent means "spring" or "new birth" and is the 40 days between Ash Wednesday and Holy Thursday before Easter, and is a time to reflect and make positive changes in our lives through prayer, fasting and charity.
If your seasonal plan includes some form of dieting, health makeover, or giving something up for 40 days, consider approaching it differently this year. Turn your 40-day sacrifice into the beginning of sustainable change that does not end on April 13th. Instead, make this the beginning of sustainable change.
If you are contemplating healthy change this season, and looking for clarity and direction to close the gap between where you are today and where you want to be, you might consider Ditch the Diets: It’s Not All About the Food.
Ditch the Diets: It’s Not All About the Food is available on Amazon, March 1, 2017…or to receive your complimentary Healthy Weight Success Journal, please visit www.healthinspires.com and order your copy of Ditch the Diets today.
Make this season your Spring Renewal That Lasts a Lifetime.
The Lenten season begins March 1st this year and is observed by Catholics and many Christians around the globe. Lent means "spring" or "new birth" and is the 40 days between Ash Wednesday and Holy Thursday before Easter, and is a time to reflect and make positive changes in our lives through prayer, fasting and charity.
No matter what your spiritual belief, spring is a time to start fresh. The sun comes out, we tend to feel better and we are compelled to clean house…whether literally or internally. And, if your plan includes some form of dieting, health makeover, or giving something up for 40 days, consider approaching it differently this year. Turn your 40-day sacrifice into the beginning of sustainable change that does not end on April 13th. Dream big and focus on what you want for yourself in this life and create a clear vision. Set and achieve behavioral weekly goals that drive you toward a more purposeful, happier and healthier life.
My book, Ditch the Diets: It’s Not All About the Food is available March 1, 2017, on Amazon. It is for anybody contemplating healthy change and needs clarity and direction. I offer the secret to closing the gap between where you are today and where you want to be. It starts with you, your beliefs and telling yourself the right story. It helps to know the difference between dieting truths and myths and between good nutrition advice and food industry miracle marketing. In addition, I highlight life’s most important treasures such as your relationships and help you frame your reality so you can create a clear vision and live the life you have imagined.
If you’d like to purchase it for delivery on or before March 1, 2017, and receive your complimentary Healthy Weight Success Journal, please visit www.healthinspires.com and order by tomorrow, February 20th.
Make this season your Spring Renewal That Lasts a Lifetime.
Forty-five percent of Americans will kick off their 2017 New Year’s resolutions January 1st. The top three New Year’s resolutions year after year are to lose weight, get healthier and be more organized. Without a plan and strategy to achieve your resolution, this is merely a statement and outcome goal that doesn’t lend itself to behavior change.
Creating new healthy habits take time, commitment, planning and action. To help you overcome obstacles, achieve and sustain your resolution, follow these 5 tips for New Year’s resolution success.
Start with what you are willing to do and take the path of least resistance. You got this! Inch by inch it’s a cinch—pun intended! Happy New Year!
Have you ever had that day at work or in any part of your life when somebody takes a cheap shot at you in e-mail or to your face?
How you decide to process this and how you respond makes all the difference in the world. Keep your positive attitude and keep creating, progressing and sharing your smile.
Here are the Top 10 Ways to stay at your best, give your best and not let others’ moments of ugliness affect you.
The American Heart Association just published their recommendation of added sugar limits for children and it is the same for women.
Added sugars are found listed on the ingredient panels- not the food label and are found in processed foods. They come in many forms and they look like this:
Sugar, Sugar Beets, Cane Sugar, Agave syrup, Honey, Brown sugar, Brown Rice Syrup, Cane juice and Cane syrup, Maltose, Confectioners' sugar, Corn sweetener and corn syrup, high-fructose corn syrup, Dextrose, Fructose, Fruit juice concentrates, just to name a few.
The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and now for children, and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
There are 4.2 grams of sugar in a teaspoon. Do the math and you can see how many grams of sugar on the food label. If the ingredient panel doesn't have "added sugars" then you will know that if the food label has sugar grams listed, that those are "natural occurring."
What you get in an apple- with 18 grams of naturally occuring sugar is vitamins, mineral, phytochemicals, fiber and the power of that whole food that you will never find in a processed food...I do not care what the food label TRIES to tell you. Choose real and whole food. Protect our children from future disease.
As a Certified Health and Wellness Coach, I want to see you succeed in the mastery of your wellbeing. That means health and wellness for you in all things mind, body and spirit. The fundamentals of wellbeing are the same for all of us. What we do to get there, is different for each of us. My hope for you is that you find some new healthy habits that you are willing to stick with for the long term. Although you might start looking pretty good…the real prize is your health and wellness.
How to Achieve your Goals in 7 Steps:
© Health Inspires.
I gave a nutrition and fitness talk last week and the question came up about the cost of eating healthy. I love to answer that question. The real question might be to ask, “What is the cost of not eating healthy?” I will let you think about that one to create meaning around that for yourself. For these purposes, I am going to focus on what I shared with this audience. That is to say that this statement in general, is a myth.
I shared the example of the cost of green beans as measured by cost per serving. To illustrate this point for you, I pulled the chart from a USDA resource. Green beans are a healthy and whole food. Let me show you how they measure.
Green beans—Average retail price per pound and per cup equivalent, 2013
Form Ave. retail price Size of a cup equivalent Ave. price/cup equiv.
Fresh $2.14 per lb. 0.276 lbs. $0.70
Frozen $1.67 per lb. 0.298 lbs. $0.55
In general, this cost is not more than processed foods, and green beans offer so much more nutritionally than what you might find in a packaged bar. Let’s say you want to have green beans, grilled chicken and farro for dinner tonight. Maybe even a small spinach salad to go with that. That may sound like a lot of food, but per serving, it makes a really healthy and cost efficient meal. Also, you can prepare your own dressings and marinades with olive oil and lemon, etc…
I estimate this meal to cost no more than $5.00-$6.00 per serving for a family of 4.
…and then you have leftover of spinach and farro leftover and possibly some leftover chicken that you can make tortilla soup with. The cost to prepare tortilla soup is about as much as two cans of chicken broth, a large can of whole tomatoes, celery, onion, avocado, some cheese if you have it, and some crumbled chips if you have them…so what do you think?….about $2 or $2.50 per serving? That is two meals for a family of four at $7 per person or $3.50 per person each meal.
The real cost is your time. You have to shop, plan and prepare foods, cook and clean up. The key to success for time, money and health savings is planning and prepping.
Luckily, grocery stores prep many fresh foods for us and for that we pay premium. If you find yourself throwing out fresh veggies that spent too much time in your fridge wilting, then it might be worth the extra penny to purchase the already prepped veggies. Another method, and the one that I adhere to is to “always be prepping”. When I come home from grocery shopping, I put most groceries away and immediately start cutting up or peeling fruit and veggies to have those ready and available for meals. I also start preparing my “go to” foods then.
A few thoughts on planning ad preparing cost efficient healthy meals for the busy person that you are:
Consider how much you spend on real food vs. packaged food and you may discover that it isn’t the real food that we are spending our money on.
© Health Inspires.
My passion and purpose is helping people reach their full potential and master their wellbeing.
Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.