Happy Tuesday! Last Friday I guest posted over at Reign Fitness & Performance (you can see that post HERE). Albert and Nemesia are amazing trainers, but are also super knowledgeable about nutrition. So I invited Nemesia to guest post on my blog! And take notes you guys, the girl knows what she’s talking about. 🙂
Here’s Mesha!
Are you scared to have a cookie because you might eat the whole box? Do you count calories all day, and then find yourself binging from the pantry before bed? Hello… that’s totally me! I’m Nemesia, and besides the fact that I am guilty of sometimes being a late night cookie monster; I am a Certified Personal Trainer as well as Precision Nutrition Certified. I am human, I am a woman and I love all types of food, especially cookies or anything that involves chocolate.
It took me a long time to escape my fear of food, as I used to be a “carbophob.” Scared to eat carbs! From all the fad-diets out there and social media overflow of what ‘not’ to eat, a lot of women have a dysfunctional relationship with food.
Some don’t even realize it until obsessing about what you put in your mouth (let’s be honest here, who doesn’t?) gets out of control. Here are some helpful tips to end the madness.
PROBLEM #1: YOU’RE FOOD IS RULED BY RULES
THIS IS YOU IF… You don’t eat carbs ever, no sugar, no white or fried food, no dairy, no gluten and no carbonation. Etc. You may even be a Type-A personality and feel lost without a ‘plan’ or ‘structure.’
SOLUTION: Rule-based eating doesn’t take hunger or cravings into account, which can set you up for failure when your stomach starts grumbling and you’re forced to deviate from your well-laid eating plans. Instead of creating a bunch of rules when it comes to food, compromise. Make your healthy meals more enjoyable and reward yourself with a treat. The reward (aka cheat meal) helps with cravings and when you notice that your pasta treat changed nothing in your body, you’ll enjoy it even more.
PROBLEM #2: YOU DON’T TRUST YOURSELF AROUND CERTAIN FOODS
THIS IS YOU IF… You avoid going out to eat with friends because you’ll give into temptation. You can’t just have a ‘taste’ or just ‘one bite.’ Sometimes your hormones get the best of you.
SOLUTION: Let’s be honest here. It is not your fault that it’s hard to resist chips and candy. It’s really simple and scientific. Eating carbohydrates boosts our levels of that ‘feel-good’ hormone serotonin. Plus, you may have a nostalgic childhood association with certain treats; like my momma’s fried chicken! This is why we crave comfort food when we’re upset, bored or that time of the month. And if you try not to think about the treat that you want to famish, your mind just becomes fixated on it. Then, when you finally buy your treat, you’re too obsessed to eat just one. Be more mindful of hunger cues, listen to your cravings. Before eating those Oreos, ask yourself, ‘Does my body need fuel? As for the right amount, it’s all about feeling good and not uncomfortably stuffed.
PROBLEM #3: YOU BEAT YOURSELF UP
THIS IS YOU IF… Your food-as-enemy voice shames you for overindulging, making you feel awful about yourself when you try to enjoy a piece of cake.
SOLUTION: Create a food-as-friend voice as a cheerleader. If you mess up, it will encourage you to get back on track. Surround yourself with family and friends who support you and your lifestyle choices.
PROBLEM #4: YOU DISLIKE YOUR BODY
THIS IS YOU IF… You lie or have lied to yourself about why you’re cutting out sweets, why you’re on a new diet or why you’re doing a juice cleanse.
SOLUTION: There’s nothing wrong with wanting to look good in your skinny jeans, but depriving yourself of crucial nutrients whether through cleanses, fasts or cutting out food groups can be dangerous. It can backfire and set off the ‘binge eating’ and make you feel awful about yourself all over again. Stop the negative talk, be nice to yourself and your body. You’ll see that you will eat better and maintain a weight that is healthier for your body and sanity.
I am no expert on nutrition, but I know that obsessing about food, what to eat, what not to eat and weight loss is not going to help anyone achieve what their fully capable of. As I tell my clients, it’s all about baby steps, keeping it simple and creating a healthy lifestyle that works for them. In the end, they are happy, losing weight, getting stronger and feeling more confident than ever. I’ll eat to that.
Reign Strong,
Nemesia
Thanks Mesha! I think a really important takeaway from this is baby steps and keeping it simple. You aren’t going to break old habits over night, just like you aren’t going to lose 10 pounds over night. Baby steps and creating that “healthy lifestyle” is key to success.
I’d highly recommend following Reign Fitness’s blog. They post great healthy recipes, tips and workouts!
Connect with Nemesia and Albert:
IG: Reignfitness
FB: Reign Fitness & Performance
Have a great Tuesday!
I definitely relate with problem #3! I am SO hard on myself when I do eat something bad. My hubby gets tired of me saying “gosh, I really wish I hadn’t eaten that!” I try to not have too many “rules” though some help me because I know I have cheat days/meals every now and then. My rules are never to completely cut something out, just cut back on it. 🙂
Enjoyed the guest post! Thanks for sharing!
What fabulous tips! Thank you!
I try not to get into too many rules… it only leads to discouragement. Rather, I try to be mindful when preparing and choosing snacks. The pantry is a default if nothing is prepared, so my fridge is stocked with pre-washed veggies, fruit and homemade energy bars.
It’s so important to not HATE our bodies and ourselves. It’s also important to be realistic about our diet expectations. Sorry, but no amount of exercise or diet is going to get rid of that extra skin around the middle from carrying two babies. Only surgery will fix that, and for me, that’s not an option. So, I’ll be thankful for what I have and dress accordingly.
Thanks for sharing.
xoxo
Pssst – I’m so glad you shared this on the SHINE Blog Hop! Thanks for linking up this week!
xoxo
Thank you for these tips, I loved reading thru them!
I also like to try and not let myself get too caught up with food rules or issues. I try and keep everything in moderation and avoid thinking horrible, negative thoughts while eating certain foods. It’s so easy to get carried away and depressed if I don’t.
Loved reading through this. On my own fitness and health journey, and now helping others, I couldn’t agree more. It is more about a lifestyle and life is worth enjoying. Balance, moderation and educating yourself on how to eat WELL is key!
http://www.mamafindsfitness.blogspot.com
I totally agree Bekah! Dieting has such a negative connotation with it. It is definitely a lifestyle change. Everything in moderation!
Great tips! I’ve learned that this time around!! No diet fads..just eating healthy and being happy!
So true! It’s ok to have a treat and not beat yourself up about it. I feel so much better when I eat healthy too! 🙂