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Published by Jessica Headlee, 2019-12-08 14:20:52

Ditch the Diets (1)

Ditch the Diets (1)

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!


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