10 thoughts to ditch around food and your body
Back in December 2019, I wrote a similar blog post as we were getting ready to ring in a new year. This is an edited and updated version of those tips. Because I know your harsh thoughts around food and body might creep in during any month of the year, and not only at the start of a new one. Here are 10 thoughts that I encourage you to lay to rest once and for all!!
1. I am bad if I eat “bad” foods and good if I eat “good” foods
Let’s be clear, while certain foods may have more nourishing effects on your body, no morality should ever be attached to your food choices. You are a good person regardless of whether you had a salad for lunch or McDonalds.
2. I already ate something “bad” today so I might as well keep eating “off plan” for the rest of the day
This is a thought that I will admit getting stuck in often. The best analogy I ever heard around this was if you have one flat tire, are you going to go ahead and slash your other 3 tires? Put it behind you, move on, and make a nourishing choice at your next meal. One “bad” meal or snack is not going to have you waking up 10 pounds heavier the next day.
3. My diet starts tomorrow, or Monday…you know the drill
As soon as you tell yourself that you are starting a “diet” or new program, your brain will anticipate restriction and go into survival mode craving all of the foods that you are planning to restrict or eliminate. If you promise yourself that you are ruling out sugar FOREVER, I will promise you sugar will be all that you crave.
4. Carbs are “bad”
This is such a myth and while subsisting on sugary carbs, bagels and pasta may not leave you feeling energized throughout the day, incorporating carbohydrates such as quinoa and sweet potatoes daily is so important as we derive a lot of our energy from these foods. More importantly is getting a balance of all macronutrients (fat, protein and carbohydrates) each day
5. I am not “allowed” to eat after a certain time at night…
With Intermittent Fasting gaining popularity, there is definitely research to support the benefits of going at least 12 hours without eating, especially for adequate digestion. However, more importantly is learning to tune into your body cues and if you are starving past the time you have set as your cut off for the day, don’t deprive yourself. And learn from that…maybe you didn’t eat enough throughout the day. I am not encouraging eating late at night but rather emphasizing the importance of tuning inwards rather than your eating cues being dictated by the clock.
6. I am never going to eat sugar again
I mean you do you!! If you truly believe that you can live your life without EVER having a piece of birthday cake or sharing a dessert with your hubby on date night again, I would never stand in your way. If you want to be more realistic, strive for balance and just remember that the DOSE MAKES THE POISON. And this relates to #3 where as soon as you implement strict restriction, your brain with physiologically crave that item even more.
7. My value is determined by the number on a scale
My best advice, get rid of your scale. I have not stepped on mine longer than I can remember and it is quite liberating. I know as soon as I do, I go back to having my mood for the day being dictated by that number. This is tied in to the need for external validation. If you are eating and moving your body in a way that makes you feel good, why should an arbitrary number on the scale change how you feel about yourself?
8. I will love myself when I fit into my old pair of jeans or get down to a size X…
I talk about this a lot and when you are so used to speaking to yourself this way, it is hard to shift. However, withholding love from yourself until you are a certain size will never get you closer to your goals. It will keep you stuck in shame and self-hatred and less likely to even want to take care of yourself. Going from self-loathing to self-love I recognize is a huge jump…start small by spending time each day appreciating parts of your body and extending gratitude towards those parts. For example, I have always hated my arms and it would be a HUGE stretch for me to wake up tomorrow and start saying that I love them. However, I can start appreciating them for allowing me to carry heavy groceries into the house or being able to do a tough upper body workout.
9. I ate so poorly today I need to have a crazy intense workout
No, no, no!!! Workout because it feels good to move your body, and you want to be strong and keep your heart healthy. When you start to see working out as a form of punishment or a rite of passage to “earn” certain foods, you will begin to resent it. By all means, if moving your body after a huge meal makes you feel good because it gets your blood flowing than I think that is great. But be honest with yourself about why you are working out and make sure that your motivation is coming from the right place.
10, I am going to wear sweats and baggy shirts until I feel good about my body
Again, this is a thought that often resonates with me. When you don’t feel comfortable in your skin, you are less apt to want to wear more form fitting clothes. But putting on outfits that you feel good in will make you feel more confident with how you show up in the world and more motivated to continue to take care of yourself in mind, body and spirit.