Developing healthy perspectives with food is all about learning how to make peace with food. In the world of weight loss, there is a never-ending cycle of new diets and drugs vying for our attention.
Through our weight loss journey we need a perspective that actually supports a healthy relationship with food.
One of the most important things related to weight loss is to get rid of the diet mentality. While certain restrictions can be life changing, a strict diet mentality can have adverse effects on some, making them more likely to dwell constantly on certain foods and end up binging on things that should be off-limits. We need to let go of the strict diet mindset. Instead, adapt a more flexible approach to eating. It’s not a diet we are after, it’s a healthy way of living. In order to do that, we need to commit to eating mostly real food-whole food.
Eating a real food diet helps us better connect with our food and where it comes from.
Whole foods like clean proteins, vegetables, fruits, nuts, seeds and healthy fats with a variety of great recipes and a little flexibility is sustainable, enjoyable and satisfying. Once in maintenance, dairy, grains and legumes (beans and peas) can be included. Legumes as tolerated – because a lot of people don’t tolerate them well.
Another healthy food perspective is knowing yourself when it comes to the scale.
If you have a difficult relationship with food, especially for weight reasons, perhaps weighing every day isn’t best for you. Our bodies shift a lot during weight loss. You can gain or lose while doing the exact same thing. Fluids shift, hormones recalibrate, clothes fit better – even if the scale doesn’t budge a bit.
Mindful eating is another great perspective, as well.
Being mindful during meals means to pay attention to the experience of your eating on purpose. It helps to rewire the brain’s response to food, so you can distinguish between hunger cues and emotional responses in order to identify and reduce stress eating.
Positive healthy thoughts and perspectives also decrease negative emotions, which decrease stress, increase weight loss and change lifestyle behaviors long-term.
Getting the right amount of sleep and having some physical activity helps encourage a healthy eating perspective.
Sleep is one of the most important things you can do to improve your relationship with food. Sleep deprivation increases your cravings for processed foods high in bad fats and sugars. It also causes your mind to focus more on the negative, which we just discussed.
Getting some type of Physical Activity is also helpful. Exercise affects brain chemicals in a way that helps with behavior change. People who exercise consistently have been shown to start eating healthier foods. It is believed a boost in dopamine (one of your feel-good hormones) is triggered by moderate exercise. Remember, there is a right way and wrong way to exercise.
Managing stress and addressing chronic inflammation are part of developing healthy weight loss.
Another helpful aid is Managing Stress. Chronic stress has shown repeatedly to promote unhealthy eating behaviors. Studies on the effects of stress eating repeatedly show a negative relationship between high levels of stress and negative food behaviors.
Addressing chronic inflammation is also very helpful. Fortunately, that is what your GHS plan does. Although there are other reasons for inflammation, you can lower it greatly with an anti-inflammatory diet. It helps control food cravings, weight changes and appetite by helping with hunger and satiety signaling – which is part of your body chemistry.
Learning to be proactive.
Put fresh fruits and vegetables in a bowl on the counter in your kitchen for a visual cue. Put healthier items front and center in the fridge and eliminate any foods you are tempted to overeat or that make you not feel well, as much as possible.