DITCH
THE
DIETS
Diets, Diets Approx 25% of men are on diets
Approx 40% of women are on diets
& more Yet, Over 2/3 of Americans still
Diets! struggle with excess weight (Muth,
2017).
Reasons to ditch
the diet mentality
Temporary fix
Interrupts natural hunger cues
Distorts satisfaction cues
Causes unhealthy relationship with
food
Leads to emotional eating
Slows metabolism
Leads to deficiency in nutrients
Sets poor example for
children/teens
Start with Pack a Cooler Don’t go hungry
Breakfast
Clean eating Drink water Eat whole foods Protein+Complex
works carbs= happy
body
Eliminate added Don’t deprive Track it!
sugar
Activity Healthy
Good results
nutrition
Change your frame of mind
Don’t force yourself to eat things you don't like
Find exercise you enjoy
Learn to love yourself as is
Focus on improving your current self-vs. changing
yourself
Quit dieting, start making smarter choices
Change your attitude about exercise; be thankful
for the movement you can do
Enjoy the journey
The truth about
calorie counting
It can help to have a range but
it should not be your focus
Be aware of ranges but
don’t obsess over numbers
Focus on quality vs. quantity
Your body is not a math
equation
Eating clean does not involve
calculators, complicated math
equations
Simple changes
1 step at a time
Create habits
Adding in vs taking away
What’s your ‘measure
factor’ beyond the
scale
Body fat%
Item of clothing
Energy levels
Decreased coffee
need
Better sleep habits
Improved mood
Condition of skin
Use food as fuel
Understand how foods
fuel your body.
Add plenty of
veggies, fruit, protein, and
whole grains to your plan.
When you eat nutritious
foods, weight loss will
follow.
Eat your
veggies!
Strengthen immune
system
Improve liver & kidney
function
Improve good bacteria
Improve digestion
High in fiber, minerals
other nutrients
Not a fan of
veggies? Try adding
them to these
Soups
Salads
Side dishes
Sandwiches
Snacks
Smoothies
Truth about Fruits
Low in fat, calories,
sodium, no
cholesterol
Full of essential
nutrients including:
Potassium
Fiber
Vitamin C
Folate
SUGAR in fruit is NOT
the same as sugar in
PROCESSED foods!
Power of protein
Repair & Maintain
body
Energy
Hormones
Enzymes
Transport and store
Fat is your friend
Energy
Brain food
Need for vitamins
A, D, E, K
Cushions organs
Insulates body
Body
temperature
Makes hormones
Supports cells and
nerve endings
Necessary carbs
Energy
Brain function
Decrease disease risk
of disease, obesity
Weight control
Digestive health
Every Meal Counts
You are not a number This is not about being
on a scale perfect
Have Fun Change can be Be kind to yourself
uncomfortable- get
on your okay with doing things
journey! out of your comfort
zone
Don’t compare yourself Make your own goals-
to others don’t do what you think
you should do- it won’t
stick if it doesn’t mean
something to you
❑ Swap a processed
food for a healthy
food this week
❑ Determine your
‘measure’ factor
Have a great week!