How to STOP Sabotaging Your Diet

Christmas is over and if you are like me…. you have eaten so much over the last few days (okay so maybe it has been the last few weeks).  Now there are leftovers to deal with and the last push to enjoy all those treats before we hit the New Year’s resolutions.  Doesn’t everyone’s resolution include eating healthy or hitting the gym?  Yes, I squirreled.

I have been struggling for several months to maintain my goal weight or even stay within the 2 pound range given by Weight Watchers when I stumbled on this article.  Now I have been told these misconceptions many times, reading them again always is a good reminder…

“Skipping breakfast is harmless and a smart way to cut calories.”

I am definitely a breakfast skipper!  I am usually up early and always say “it’s too early to eat”  or “I’m not hungry.”  It is time to re-train my brain.    Studies show people who eat a smart breakfast daily are less likely to become obese. Your body functions more effectively when it’s well fueled, so you’ll actually burn more calories throughout the day if you feed it in the morning. Plus, you’re more likely to make poor food decisions if you let yourself get too hungry. So start your day with a light healthy breakfast.  Not hungry first thing in the a.m.?  Why not keep a piece of fruit and protein bar handy for a mid-morning meal.

“Eating gluten-free/vegan/insert-buzzword-here foods will help with weight loss.”

No hate mail, please.  I know there are some who need to eat gluten free or vegan for health reason.  I do gluten free to help manage MS symptoms BUT there are some who thing it will help with their weight loss. The simple fact is eating like this does not guarantee weight loss. They can be loaded with calories and fat. Gluten-free foods are sometimes just as carby as their gluten-containing counterparts, and vegan goods may be full of fatty calories. There’s absolutely nothing wrong with sticking to foods which work for your personal needs and lifestyle, but some choices are better than others. That’s why it’s so important to check the nutritional info before you order or buy. Pay special attention to calories, serving size, and servings per container!

“On workout days, I can let loose and indulge at meal time, and it’ll all balance out.”

Even if your spin class promises to burn 800 calories, don’t treat yourself to fettuccine Alfredo and cheesecake just yet. It’s common to overestimate the number of calories we’ve burned — everyone burns calories at a different rate — and you could unintentionally negate your hard work. Even if your estimates are spot on, do you really want to cancel them out entirely? If you’re aiming for weight loss, you still need to take in fewer calories than you burn. Either way, you’re better off just increasing your portion sizes to replenish yourself, not reaching for junk food or totally overdoing it. Check out these ideas for what to eat before and after a workout.

“As long as I stick to a clean diet of all-natural whole foods, I don’t need to worry about calories.”

If weight management is a priority for you, then yeah, you’re going to want to keep tabs on your calorie intake. YES, eating whole natural foods is good for you. But it’s completely possible to consume way more calories than you burn in a day by eating these foods. Plenty of natural foods are calorie dense — think avocados, nuts, grains — meaning a small portion has a large calorie count. Eat too much of those, and you could pack on the pounds.  Believe it or not, the same thing can happen with fruits which are packed full of natural sugar.  So eat the good stuff, but watch the portions.

“I’ll order a salad for dinner to save calories for dessert.”

No judgement call here – I’ve done this. Although, it may seem like a smart choice, restaurant salads often pack WAY more calories than you think. So if you’re blindly assuming the giant Cobb salad is a better option than a lean petite filet and a side of veggies, you might want to spend some time checking out the restaurant’s nutritional facts.  The salad dressing alone often contains hundreds of calories! And when it comes to dessert, treat yourself… but split one with your dining companions. Studies have found we enjoy the last bite the most anyway!

What is your best weight loss tip?  Share them with us as we get ready for the New Year…

Have a ThirtyOne-derful day!

Progress Not Perfection?

Did you know….Perfectionism is mostly a women’s issue?  I can’t say I am surprised.  Think about it.  How often have you hesitated to move forward worried about everything being just right?

We want our ducks all lined up in a row…

Let’s be honest, they seldom line up in just the right way or the way we think they should be.  As a result we obsess over how we are doing at work, at home, in our relationships, with our weight, our hair, our kids. The end result is all of our JOY is gone.  There is no time to relax because we are busy putting those ducks in a row. Which means there’s always more work to do to make things just right.

Do you wear perfectionism like a badge of honor?  If you aren’t the one saying it, then I’m sure you know someone who has said it.  When you (or someone you know) want to embrace the “I’m a perfectionist.” badge, consider this:

Perfectionism is self-sabotage. It’s fear.

For many of us, perfectionism means we are motivated by hard-working, high quality and conscientiousness BUT the truth is our real motivator is FEAR!

Do you also consider yourself a procrastinator?  Do you claim to work better under pressure or you hesitate when trying to move forward? BINGO! Perfectionism is the reason why we procrastinate.  WHY?  We are trying to get all of those ducks in a row.  We keep moving forward fearing whatever we’ve done, will never be good enough.

So what is the worse thing that could happen?  Rejection. Disapproval. The disappointment of ‘failure.’  None of us like the thought of those words right?

What if you were to change the word “perfection” to “excellence”?  There is really a HUGE difference between the two words.  Excellence sets a high standard, but not so high it keeps you from moving forward. Perfectionism sets an improbable and often unobtainable standard which usually slows progress or brings it to a stop.  Excellence is a value, a way of life. Perfectionism is a judgement from a critical spirit which rarely, if ever, is satisfied.

How do you know whether you are in a  perfectionism or excellence mode?  It is an energy which you feel.  The energy of perfectionism is criticism, doubt, and discontentment. The energy of excellence is hope, possibility and growth. Excellence is about the journey to your destination – what you discover, how you grow, and who takes the journey with you.

Have you played the comparison game?  I have been there, done it and gotten (multiple) t-shirts.  So, if you’re comparing yourself to others, you’re operating in perfectionism. If you’re focused on being the best version of YOU, you’re operating in excellence.

You need to flip the switch when you feel the anxiety of perfectionism creeping in.  Flip from perfectionism to excellence with these questions:

  • What have I done well I can acknowledge and celebrate even if I feel like I’m “not ready yet” or “not done yet”?
  • What good thing could happen if I decided what I’ve done already is enough and move on to the next step?
  • What is my definition of “good enough”?
  • What would happen if instead of fearing my efforts are not good enough, I had the courage to believe I am good enough right now, today?
  • How could I have more fun while doing this?
  • How do I want to grow as a result of this task?

I challenge you this weekend to pick excellence over perfection so you can make progress.

I have found the weekends are tougher for me then during the week to flip the switch.  Crazy, right?  During the week, we have a routine (work, kids, etc) but on the weekend there is less structure.  Less structure usually means I am playing the woulda, shoulda, coulda game.  What about you?

Take a few minutes today so you can identify at least one way perfectionism has you stuck.  Flip the switch!

Have a ThirtyOne-derful day!