If you do what you have always done - you will get what you have always got
What trips you up from consistently following a clean diet? Will Power?
Lack of knowledge? Sometimes it is not lack of willpower but rather a
reflexive action to use food as a distraction, a reward, or to placate
an emotion (comfort eating).
You might struggle at social events to say no to food for fear of being perceived as a diva. Or your own kitchen may lure you under the falsehood that a cookie is needed for signing off the day. It’s these beliefs (and others) that need to be dismantled if you want the vitality, clarity, and radiance that comes from consistently eating a clean diet.
1. Change the wording.
Food is neither good nor bad, but it is effective or ineffective.
Before you consume something that will derail your clean eating, ask if it's effective for your goals or ineffective. The choice then becomes more mindful, as opposed to a reflexive rebellious response of "I’ve been good all day; I deserve a treat."
When you compare how you will feel 30 minutes after eating something you
know you should not, does that feeling match up to your long term vision
of hwo you want to look? Often the answer is no as the sugar will have
nearly dumped by then and you will feel worse so if a 20 second sugar
hit worth not getting into those skinny jeans?
2. Become aware of your patterns.
You can only change patterns if you’re aware of them. Many of us sleepwalk through life, creating unintentional rituals that don’t support our well-being, from snoozing instead of meditating, from watching Netflix instead of sleeping, and from eating when we’re bored as opposed to investigating why we’re bored.
Change one bad behavioral pattern a week but keep to it all week then you will start to change the habit. What does your day look like and how would you like it to look? What can you do now to move it closer to your vision of hwo you want to look?
3. Your conscious mind is more powerful than your reptilian brain.
Just because you heard a voice that said you were tired, hungry, or upset doesn’t mean you need to eat. Very often the signals have been crossed and you’ll hear tired means food, hungry means food, and upset means food. This is the reptilian brain at work.
But you also have a consciousness side of your brain. If you pause, this allows time for you to connect with your consciousness to ask, “Is food the right response?” Sometimes it is. Sometimes it isn’t.
If you’re tired, sleep. If you’re upset, look at why you’re being triggered. If you’re hungry, eat only if you haven’t eaten in the prior three hours. In my experience with clients, hunger can be real or from chronic emotional emptiness.
4. Perfection is punishment.
Perfection is for the Gods, not humans. We’re not wired to be perfect, and if we expect ourselves to be, we'll enslave ourselves. Give yourself permission to eat something for pleasure once a week.
Having a cheat meal is a well known way to trick the body into not going into a 'starvation mode' which will block you from letting go of fat cells and thus loosing weight.
Just do not have enough calories in one day, to match what you have
consumed in the rest of the 6 days put together!
5. Know what your next meal will be.
You don’t always need to plan your foods for days in advance to be successful. Your next meal (or snack) will suffice. When you’re picking up lunch, get your afternoon snack as well. If you’re standing in line for your morning coffee, get a banana or a fresh juice as a midmorning snack, just check for any added sugar that you do not need.
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