The number one reason people start becoming more aware of the food they eat is because they have decided that they want to lose weight. They have tried a variety of diets and have followed what their friends are doing, yet each time they lose weight (if any at all), they gain it right back. They then repeat this never-ending cycle over and over again in hopes of finding the diet with the quickest, everlasting fix.

What if I told you that the solution is to DITCH DIET MENTALITY? What if I told you that THE TRUTH IS…THERE IS NO QUICK FIX?! What if instead of setting a goal to lose weight, you set a goal to eat healthy instead? The fact is WEIGHT LOSS IS A SIDE EFFECT OF HEALTHY EATING!!

Here is the difference:

Dieting:  a restrictive, short-term solution that promises results which usually only last short-term. There are rigid rules around food choices, mealtimes, and cheat days/meals. This is a way of eating which create a negative mindset toward eating.

Healthy eating: healthy habits which are part of your lifestyle and make a difference in your physical and mental health and well-being for the long-term. It means consuming good quality, real, whole foods most often, ensuring that you enjoy the foods you eat, and listening to your body’s wants and needs. This is a way of eating which creates a positive mindset toward eating.

Healthy eating means that you choose pizza any day of the week with a side of vegetables rather than having the diet mentality that pizza is bad for you, has too many carbs and should only be eaten on cheat days or not at all.

Healthy eating means that you are listening to your body. You are paying attention to how your body feels. Therefore, you eat until you are satisfied rather than until you are full. It means that the times you find yourself standing in the kitchen with the cupboard door open and trying to decide what you want to snack on, you ask yourself “am I really hungry right now or am I eating out of boredom or habit?”. If you are really hungry, then you eat. If you are mildly hungry, then you step away from the cupboard because mild hunger is a good thing. If you are bored or if you are eating out of habit, you find something to do or create a new habit (such as going for a walk). A diet mentality will have you believing that eating the snack, even when you are hungry, will cause you to gain weight. The fact is that having a small snack while you are hungry could prevent you from making poor food choices and over-eating later!

Life is just too short for restrictions and complex rules for eating. Food is meant to be enjoyed and is nourishing to the body. When you eat healthy, you:

• Have more energy
• Manage your weight
• Improve your mood
• Enhance brain function
• Reduce risk of cancer and other disease
• Build strong teeth and bones
• Enjoy an overall better quality of life

Here are some tips to get you started:

1. Create a list of your reasons for wanting to eat healthy and post this where you will see it every day. If your reason is that you “want to lose weight” then write out your reasons for wanting to lose weight (ie. To help manage your health, to wear a specific outfit to an upcoming event, etc)
2. Establish a positive mindset. Change your thoughts from “I can’t have” to “I can have but choose not to”.
3. Create a weekly meal plan which INCLUDES TREATS. No need to be too rigid about the plan. Meals can be moved around or you may change your mind about a snack/meal and decide to have something else instead. The idea of the plan is to subconsciously program your mind for healthy choices. Please note that I say “include treats”! This is necessary! Why give up the foods you love? Plan and enjoy having them in moderation!
4. Have a grocery list. This will save you from picking up random, less healthy food choices AND save you time and money.
5. Ensure that you are getting adequate amounts of carbohydrates, protein and fats throughout the day. Each of these macronutrients affects the functions of the human body, including metabolism. If your goal is to manage your weight, you must ensure that you consume each of these nutrients throughout the day.
6. Ensure that you are including micronutrients from fruit and vegetables. The vitamins and minerals in these food sources will boost your immune system and help with disease prevention.
7. Drink plenty of water throughout the day to help with digestion and weight management as well as to increase energy and vitality by helping transport nutrients and oxygen to the cells.
8. Limit or avoid sweetened food/drinks, processed foods, excess salt/sodium, transfats, and alcohol.
9. Eat your food slowly so that you know when you have had enough. It takes 20 minutes for your brain to register that you are full.
10. Chew your food thoroughly for optimal digestion and nutrient utilization within the body.

Please note that there will be setbacks while starting a healthy eating plan. When this happens, ask yourself what got in the way and what you can do different next time.

There is no perfect way to eat that works for everyone. Each person is an individual, therefore, what works for one person, may not work for another. Be flexible and open to trying new and healthy food options.

Be aware of what IS working for you and stick to it!