If you are continually struggling with healthy eating or following any kind of diet or meal plan, let’s talk.
Firstly, it’s not you.
It’s the warped diet mindset weight-loss companies invest billions of dollars every year to brainwash you into their quick cheap fixes.
You aren’t cheap, you deserve better, and you are smarter than this. So quit buying into their garbage!
If you really are fed up with dieting and food restrictions, you’ve come to the right place. But let me warn you, it will require a completely different mindset. There will be no talk of dieting, weight loss, or other erroneous B.S. weight-loss tactics perpetuated by the media or even the people closest to you.
When it comes to breaking bad habits, my favorite mantra is to know thy self.
If you continue to struggle with healthy eating, it’s not the food or the diet tripping you up. Your eating has actually taken on a completely different role in your life. These deep-rooted behaviors are what’s keeping you from your healthiest self. Your goal now is to become more mindful of the foods and actions that continually bring you harm so you can rectify with healthier habits.
So how are we going to achieve this? Easy!
It starts with being laser-focused on your daily eating habits. You will simply become more aware of what kinds of foods you are eating, when, and why. It seems pretty simple, right?! It kinda is. Change your habits, change your life. Cheesy I know, but at the end of the day aren’t we all just creatures of habit.
In order to change a bad habit, you first have to identify the day-to-day patterns that cause you to default to these non-serving subconscious behaviors. The easiest and most effective way I had found in my own self-growth of achieving a healthy body as well as positively influencing my personal training clients’ weight loss success was a mindful food journal.
It’s a very simple exercise of answering the following questions every time you eat.
Mindful Food Journaling question prompts:
1. What time did you eat?
2. How did you feel before you ate?
3. What exactly did you eat?
4. How did you feel after you ate?
After just a few days of journaling, it will become crystal clear to you what type of foods give you energy and what foods trigger an overeating response.
Trigger foods are a specific food that sets off a course of overeating where control is lost.
The common trigger foods for most people are your sugary and salty treats like cookies, cakes, and chips. It’s important to note that even whole foods like fruit, grains, and nuts can serve as trigger foods for some people, so be mindful when journaling at mealtimes.
For me, every time I eat sweet potatoes I experience a sugar spike causing me to want to overeat on them. So instead of sweet potatoes I substitute with foods that energize me — like oatmeal, brown rice, or quinoa.
As a personal trainer, I found that my clients had much better weight loss results and stayed motivated when I began incorporating this style of intuitive coaching into my personal training program. The simple task of clients mindfully journaling their meals each day, ultimately uncovered their bad habits around eating, exercise, people, situations, and self-limiting beliefs. As their coach, I could then help them overcome these self-sabotaging habits with guidance toward a more mindful healthy lifestyle.
But let me be clear here, there is no magical meal plan, coach, or another outside variable that will get rid of your bad eating habits. It requires die-hard commitment and saying no to habits that harm you.
Mindful food journaling will help you prioritize problems, fears, and concerns with your bad eating habits. By tracking your day-to-day you can then recognize your food and emotional triggers in order to learn more mindful ways to better control them. But it all has to begin with knowing thy self.