weight loss dietitian talking about weight loss mindset

3 Weight Loss Mindset Shifts: Ditch the Short-term Dieting Thoughts

Woman stepping on a scale to see weight loss | weight loss mindset
Weight loss success is more than just about the food you are eating, it’s also about your mindset

Understanding the importance of shifting your weight loss mindset from short term dieting to long term healthy eating habits is your first big step in creating lasting consistent results.

Reframing your thoughts around food is, in my opinion, one of the hardest but most important things you can do on your health journey.

This is because you are shifting your focus from just food and the external shape of your body to the bigger picture of health which includes: lean muscle mass, movement, sleep, stress management, healthy gut and a healthy mindset.

In the dieting industry, most of the focus is on losing weight as fast as possible and achieving a smaller sized body. This usually leads to having a bad relationship with food and your body and you get stuck in the diet cycle.

3 Weight Loss Mindset Shifts: Ditch the Short-term Dieting Thoughts

1. The all-or-nothing mindset

The first step in your weight loss journey is working on changing your weight loss mindset because your thoughts create your actions and therefore your reality. Read that again.

In other words, the thoughts you think and the story you tell yourself is the way your brain decides to take action. With years of dieting, your thoughts around food are most likely negative and coming out of this takes time and awareness.

This can best be explained in a story: one of my clients used to think she ruined her progress every time she has ice cream. So every time she eats ice cream, she ends up bingeing on all the other foods she has been depriving herself of for the week like chips, cookies, brownies. This is because every time she eats ice cream, her brain quickly thinks “this is a bad food, you ruined it, you might as well eat everything else that is bad.” Her thought around ice cream causes her to sabotage her progress and causes her to binge.

This way of thinking is called the “all-or-nothing mindset.” Thinking that you need to eat perfectly to see and maintain progress reduces motivation and consistency.

If you think about it, most of the diets you have been on has always had a set of rules for you to follow. Naturally, when you break the rule, you feel like you need to restart, otherwise you won’t see the results you’re looking for.

This all-or-nothing mindset is draining on your physical and mental wellbeing and can lead to disordered eating.

So how can you work on reframing this thought?

Give yourself permission and flexibility to enjoy all the foods you like in a mindful way, rather than being more restrictive. Instead of eliminating foods, find ways to ADD to your meals and snacks. Here is a blog post explaining this.

Understanding that the food is there whenever you want it and that it is actually your thoughts and old patterns around food that are causing these foods to be very tempting is key.

When you allow yourself to enjoy these foods without all the rules and understanding that enjoying these foods occasionally will improve your relationship with food, you can now enjoy the foods that once made you feel out of control without it holding any power over you.

2. Shift your weight loss mindset from quick short-term results to sustainable long-term habits

Usually, the main reason that women go on diets is to lose weight and see results as quickly as possible.

The problem with this is you end up regaining the weight and then some.

Because it took time (months or even years) for the weight to come on, it is going to take time for it to come off.

You need to give yourself time to build new habits and shift your thoughts from short term quick results to lifestyle habits. And habits take time to create.

Here is how to shift your focus from quick short-term results to sustainable long-term habits:

Change your goals from a specific number on the scale to making goals that revolve around creating eating habits that are supportive and sustainable for you on a daily basis.

By shifting your focus from dropping weight quickly to focusing on the small action steps you can do on a daily basis, you are looking at the overall picture.

Like I mentioned before, health is not just the food you are eating. It is also your mindset, gut health, movement, stress management, thought management and sleep.

This means your goals need to be well-rounded and not only focused on the number on the scale.

weight loss dietitian journaling about weight loss mindset
Taking the time to journal and get clear on your weight loss goals is important for taking intentional action

Here is an exercise that can help you gain clarity on your overall health vision. Grab a piece of paper and write the answers to the following questions. Be as specific as possible. 

Ask yourself:

  1. What  are your specific health goals and why? Choose 7-10 health goals total.
  2. How do you want to feel a year from now?
  3. What are the steps you need to take on a daily basis to help you get closer to each of these goals?
  4. What are the top 2 action steps you can start doing today that will help you get started?
  5. How will you incorporate these action steps into your life right now?

This helps you gain a clearer picture of what it is you actually want and helps you become more intentional and aligned with what YOU want. PS usually your weight loss goals are much deeper than wanting to fit into a smaller size jean.

For example, people tend to think that losing weight will cause them to be happier when in reality they are lonely and are longing for a friend or spouse and weight loss will not help fill that void. Or losing weight may help you use the stairs without feeling winded, or allows you to play with your toddlers until THEY are done not when YOU are tired.

Really think through your goals and what you truly want. This also helps you understand the gaps in your life and gives you clear steps to helping you close the gap. 

Finally, ask yourself if the action steps you have decided on will support your body, lifestyle, and the vision you have for yourself in the long-term.

3. Tune into your body to really understand how you feel 

Another weight loss mindset shift that needs to happen is letting go of feeling like you need to follow diets even when they do not feel good. This is especially true for women who follow low carb and low calorie diets thinking that it will get them the best results but makes them tired, cranky, shaky and other negative side effects.

Click here to read the blog post I wrote about women, dieting and hormones.

Instead of following someone else’s food rules, you need to learn how to listen to your own body.

If eating a very low carb diet doesn’t make you feel good, then that is not a diet you need to be following. 

Take the time to tune into your own body and listen to the signals of how different foods make you feel. When eating, remove all distractions and see how you feel before, during and after your meals and snacks.

Finding a way to eat a balanced, healthy meal while being able to enjoy your favorite foods without feeling out of control around them is what you want, isn’t it?

That’s where most diets fail you. It’s because they restrict or eliminate foods you typically enjoy to eat and that is not sustainable.

In my signature program, the goal is to be able to eat ALL of your favorite foods without any restriction or elimination because your eating habits need support you for LIFE, not just the short term.

Unfortunately, even when you do the hard word of changing your weight loss mindset, your old beliefs and thoughts may still linger in the back of your mind and can pull you back into old ways of thinking. It is very important to become aware fo these thoughts because with awareness, you can quickly catch the thoughts and reframe them to something more positive and productive.

For example, when you think that eating chocolate is bad, you can quickly change this thought by stating, “there are no good foods or bad foods and I can enjoy a piece of chocolate mindfully without feeling out of control around it.”

Being able to trust yourself and gaining the confidence to make the best choice for your body is so empowering and that’s what I want for you. Know that it is possible to live a life where you live around food with peace, feel amazing in your body, look great physically and be able to enjoy all of life’s beautiful moments. 

If you found this post helpful, I created a guide just for you, completely FREE!

You can get this complimentary guide straight into your inbox when you subscribe to my newsletter (coming soon!)

You can find the newsletter box when you scroll to the the bottom of this page: here

Staying healthy during the holidays

3 Easy Strategies to Staying Healthy During the Holidays

As we all roll into the holiday season, there’s not a better time to reevaluate your health goals and find ways for staying healthy during the holidays.

 

cute holiday cookies and sweets | Staying healthy during the holidays
It can be hard to focus on staying healthy during the holidays

This time of year, most people will want to wait until the new year to start focusing on getting healthy and losing weight. But it is AMAZING how much progress you can make during this time when you decide that the holidays will ALWAYS happen so you might as well learn to stay healthy during the holidays!

I completely understand wanting to be fully present during the holiday season and not have to think about your food choices, but this is the perfect time to really step into your power.

How many times have you thought that since the new year is around the corner, you might as well hold off on your goals until January?

You think that you might as well eat all the “fun foods” now because you SWEAR you won’t eat them again next year and that this time it will be different?

If this sounds like you, trust me I’ve been there too and this back-and-forth diet cycling is not a fun place to live in.

If you’re ready to level up and get out of the cycle where you go from one extreme of being strict and rigid to the other extreme where you “revenge eat”, let’s dive in. 

3 Easy Strategies to Staying Healthy During the Holidays

1. Working on your mindset during the holidays

Feeling like you have to completely restrict the foods you binge on simply because it’s there takes some habit and behavior changes.

It’s not that you lack willpower. It’s because, for YEARS, you’ve seen these foods as either “good” or “bad.”

I completely agree that some foods are not good for you and we really should not be eating them on a consistent basis, but cultivating this mindset where you believe: If I eat ONE, I must eat ALL of them because “I messed up” is the first thing we need to unpack. 

Here is how you do this:

You need to give yourself permission to eat whatever the heck you want because YOU are in control. And because you are in control, you get to decide what you want to eat.

Try this exercise:

Next time you have something you consider “bad,” instead of beating yourself up over it, take the time to REALLY taste it. Ask yourself if you really love the taste or are you eating it because of your EMOTIONS?

Is the decision you are making to eat this coming from something physical or is it more in your head?

This helps you do 2 things:

  1. Distinguish if you actually love the food or not
  2. Uncover a subconscious belief about yourself that you now get to work on! Fun, right?

2. Maintain a good exercise routine 

Maintaining an exercise routine - Staying healthy during the holidays
Maintaining an exercise routine is a very effective way to help you stay healthy during the holidays

This is important when trying to stay healthy during the holiday season because when everything around you feels out of routine, maintaining a part of your routine that helps you FEEL good is going to help you stay consistent.

Exercising or getting any sort of movement in (walking totally counts!) is going to help you feel good. Exercise reduces levels of the body’s stress hormones, like adrenaline and cortisol while stimulating the production of happy hormones like dopamine.

I really believe that when you are in a healthy place in your mind, you do good things for your body.

When you feel good physically by maintaining an exercise routine, or even starting one during this time where stress levels may increase, you are more likely to make choices that align with your long term goals.

So stick with it and see how much better you feel that you decided to maintain a part of your routine that helps keep you grounded and in alignment with yourself and body.

3. Eat your fiber, protein and healthy fats to stay healthy during the holidays

I know, I know. But truly, this is going to help you feel SO good. A new study shows that eating this way helps to balance hormones to help make weight loss more effective. 

Let me free you for a second.

You don’t need to diet, you don’t need to eat less food, and you definitely don’t need to count calories to lose weight.

Instead, shift your focus to eating BETTER quality foods. When you do this, you can eat MORE food and feel satisfied which helps you stay consistent. Who wants to feel hungry all the time? Not me! 

Tip: Make a grocery list every week of foods that fall into these categories (protein, healthy fats, and fiber) and aim to have this combination for most of your meals. 

This helps you visually see how you can combine meals that are balanced and filling.

If you need some ideas, this blog post can help!

This way of balancing your meals helps you curb cravings and it helps you stay full and energized. Clients have told me that by eating this way, they don’t even FEEL the need to take a walk to their kitchen “looking for something satisfying.” 

If you are looking for customized support and guidance from me, check out my services here!

 

healthy eating during the holidays
Staying healthy during the holidays starts doesn’t mean you need to cut out any food

Here’s the deal, you have 3 whole months left this year. While that may not seem like a long time, you can make SO much progress in the next few months IF you decide to show up for yourself and take bold action!

You still have time to accomplish or make tremendous progress. Stay healthy during the holidays and show up for yourself.

Xx Ayat

 

Time Management Tips To Prioritize What’s Important

Have you heard of time batching as a time management tool?

 

If not, you NEED to know ASAP!

 

Time batching is one of the best things I have ever done for my health, business, myself and my kids.

 

For most of us moms, it can be a struggle to effectively manage our time to get the important things done. Unfortunately, this leads to inconsistency, hence, no progress made.

 

With the constant distractions and interruptions from others and technology, finding even just a few minutes at a time to concentrate can feel like a struggle.

 

Back in the day, when I first became a mom, I was a slave to time. I used to wake up without a plan and never got anything done.

 

I mean I would get the easy stuff done, you know the comfortable stuff, like empty the dishwasher and make myself a third cup of coffee because I thought that’s what I needed to be more efficient, right?

WRONG!

 

That’s when I discovered time batching.

This technique has changed the way I get things done.

 

Every night before going to bed, I would write down the top 3 priorities that I need to get done to move the needle in the areas of my life that I value and want to improve on. 

 

 And then, I would find batches of time where I know I can get things done with few distractions – for example, after the kids have had breakfast they can get some screen time while mama focuses and gets some work done.

 

This is a very easy time-management hack that takes full advantage of your CONCENTRATION by doing a lot of the same things together at the same time.

Here is an example of what my days look like when I batch my time:

Wake up – 9:00 AM coffee, feed kids breakfast, get myself ready for the day

9:00 – 9:30 AM clean house (whatever I can get done in that time period)

9:30 – 10:00 AM review my schedule, read, journal 

10:00 – 2:00 PM work 

2:00 – 3:00 PM make dinner  (I like to make dinner early because I get tired later in the day)

3:00 – 6:00 PM play time with kids, be present with the family, take an evening walk

6:00 – 7:00 PM dinner with the family

7:00 – 7:30 PM bath time

7:30 – 9:00 PM kids bedtime 

9:00 – 10:00 PM a little more work 

10:00 – 10:30 PM hang out with the husband & sleep

 

It just feels so much more organized. I used to vacuum 70 times per day, do dishes randomly throughout the day, as if that EVER ends. But one day as I was journaling, I realized that I was spending my days on all the wrong things.

 

Not saying cleaning isn’t important, but it’s not something I needed to be doing all day long at random times because that interfered with my goals.

 

I would get to the end of the day and you know when you’re laying in bed and you’re reflecting on what you had accomplished in the day, it turned out I was doing nothing that I WANTED to do.

 

It was all these tasks that I felt were important but actually weren’t. I was actually buffering but more on this topic another day.

 

Organizing  my time to prioritize the important things also created space for me to take care of my mental and physical health, my family and my growing business.

 

Here are the exact steps for my time management system:

  1. Choose the areas in your life that are a top priority you want to improve in – these aren’t things you have to do anyways like changing diapers, doing dishes or taking out the garbage. These are tasks that you know you need to be doing but you avoid doing them. Example: workout for 20 minutes, prep a fiber-rich dinner for the next day, publish your first blog post.
  2. Then, find times in your day that you CAN and are ABLE to get those things done. These are times when your kids are the most relaxed and when your spouse is busy in the stock market.
  3. Then get these things done – non negotiable. If Beyonce can do it, you can too.

 

Here are a few things you can batch: cooking, cleaning, e-mails, meetings, playtime & reading.

When you batch, you create more space in your life which I’m guessing is a priority if you are reading this.

Do you time batch? Would love it if you shared your tips and your process under this post.

With that, I’m about to sign off and hang with the husband.

Make sure to connect with me on Instagram  @momnutritionist 

Chat soon!