Are your health goals healthy?

10 re-frames to set you up for long-term success:

1. I know I shouldn’t starve, but I feel like I should at least cut out food that is

“fattening”.

Re-frame: Specific foods do not create body fat. People gain fat when their total

intake is in excess of their body’s need.  Fat on your fork does not equal fat on

your body!

 Also, since fat causes fullness, when you cut down on fat, you will be left hungrier and at risk of overeating.

2.    Should I at least cut out sugar? I mean, doesn’t everyone say sugar is “bad”?

 Re-frame: Sugar, which is a simple carbohydrate, is literally our primary source of energy. Without it, we would be tired, hungry and irritable.

3. I should probably just do intermittent fasting.

Re-frame: Taking a reasonable break from eating is a great idea, but when hunger kicks

in, that means your body needs more food. Also, maybe it’s ok to eat an evening snack. To quote Dina Cohen, MS RDN CEDS:

"Contrary to popular belief, humans do not turn into pumpkins when they eat after 8 pm!"

4. My belt feels tight. Ahh!!

Re-frame: Breath. As long as you are breathing, you are ok. Adjust the belt or wear something more comfortable. Because freaking out about your body will probably make you eating worse, not better. 

5. Doesn’t everyone need to practice self-control? I mean, otherwise I might eat too

much!

Re-frame: Ever see a baby cry when he is hungry, eat, and then stop when he is full?

Babies are excellent at regulating their eating naturally, and you are too. It’s a skill that

we fall out of practice with when we get busy and start worrying about how we look.

Restoring trust in our innate hunger and fullness cues is step number one!

6. I used to be able to eat whatever, but now the weight is creeping up on me.

Re-frame: Our bodies change. Maybe that’s a good thing. Did you know teenagers are

supposed to gain weight up until age 21 even once they reach their adult height? Did

you know that extra fat on an older adult’s body supports a longer life?

7.    If only my eating was under control, everything would be ok.

Re-frame: It’s easy to hyper fixate on one simple issue such as diet, instead of attending

to the many complex emotions we experience. But, true healing comes from noticing

and accepting our emotions, without using food as a cover-up.

8. It’s more than just the weight – I feel so guilty for eating badly!

Re-frame: Eating is not a moral issue. It’s a matter of self-care. Eating in a way that

makes you feel good afterwards, is self-care;  Whereas, eating in a way that gives you

pleasure in the moment, but leaves you with a stomachache is not helpful. Instead of

wallowing in guilt, use information gathered from your imperfect experience to help you

make more helpful choices for the future.

9. I just need to make sure I don’t eat too much.

Re-frame: I need to make sure I eat ENOUGH. Enough fruits and vegetables, enough

protein, whole grains, enough fluids, enough eating opportunities throughout the day.

10. But really. I am literally X pounds more than my healthy weight.

Re-frame: The only thing we can control is our behaviors – so let’s eat well, exercise,

improve sleep and reduce stress. The outcome of what our body will look like is affected

by so many factors, that it turns out it’s not in our control. If you are eating well and

gaining or losing weight, seek medical attention from a doctor and dietitian.

Ok, but what I am doing isn’t working. Do you have a different suggestion?

Yes! Reading up on “intuitive eating” can help you learn to pay attention to and trust

your bodies internal cues, which is the best way regulate your eating. For individualized

support, please connect with a registered dietitian.

Noa Miller, RDN CD provides integrative coaching to help individuals and parents find

balance with eating and feeding. Reach out at nourishedwithnoa@gmail.com to connect for individual support.