Diet Vs Healthy Eating

I recognised the disconnect between what I did and what people are doing for weight loss (i.e. dieting and focusing on food and exercise) and what they need to do to lose the weight (i.e. address the habits, mindset, identities, habits, beliefs and fears)

What is dieting

• Weight-loss dieting is restrictive and outcome-based, Diet is a special course of food to which a person restricts themselves, either to lose weight or for medical reasons short -term. This is when you eat sparingly, eat selectively. Low-calorie? Low-fat? Low carb?

People complain that it’s hard to hit their target calories while eating chicken breasts and steamed veggies. Well, of course, it is. That’s diet food.

• On the other hand, healthy eating is a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. Variety, because each food has a different selection of vitamins and nutrients.

Healthy eating is about feeling great, having more energy, improving your health, and boosting your mood.

Try not to think of certain foods as off-limits/ bad. When you label certain foods as bad, it’s natural to want those foods more, and then feel like a failure if you give in to temptation.

We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

When to eat and What to eat

•  Studies suggest that eating only when you’re most active and giving your digestive system a long break, each day may help to regulate weight.

• Avoid eating late at night try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning.

• We all need a balance of protein, good fats (nuts and seeds, avocados, fish, butter), carbohydrates from whole grains, fibre, vitamins, and minerals in our diets to sustain a healthy body. Fruits and vegetables of all colours

• High-fibre foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight loss.

•  Meal Prepping helps immensely with portion control without calorie counting.

Moderation

Moderation means eating only as much food as your body needs. But it doesn’t mean eliminating the foods you love.

Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of doughnuts and a sausage pizza.

•  Add antioxidant-rich berries to your favourite breakfast cereal.

•  Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert.

• Swap your usual rice or pasta side dish for a colourful pasta or rice salad.

•  Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter.

Can you stick with it?

Ultimately, a diet is only right for you if you can stick with it over time.

You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it within a few years—or even months.

Often that’s simply because diets that are too restrictive are very hard to maintain over time.

Permanent weight loss requires making healthy changes to your lifestyle and food choices.

If you feel defeated in your weight loss journey, know you are not alone.  It takes time and practice to see what works best for you, what weight feels good and sustainable for you, and how to maintain that weight for more than a year or two.