healthy eating Archives - Nutrition|Weight Loss|Mindful Eating
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lose weight

Help! I Want To Lose Weight. Why Can’t I Lose Weight?

Do you want to lose weight?

Not everyone who wants to lose weight has disordered eating, poor body image, or an eating disorder.  For people who experience disordered eating behaviours, I suggest focusing on creating a healthy relationship with food instead of weight loss. Some people experience weight loss as a byproduct of reducing or even eliminating binge eating and overeating. However, some people would benefit from weight loss for health reasons or limited mobility.  It is important we do it for the right reasons and in the right way. I want to dive deeper into looking at common mistakes when starting a weight loss journey and what to do instead.

 

3 common mistakes

1} Restrictions and the elimination of food groups

Many people cut out entire food groups when trying to lose weight.  For example sugar-free, gluten-free, dairy-free, meat-free, or carb-free.  Obviously, eating becomes encumbered by all sorts of rules.  In addition, the focus of ‘I can not eat this’, causes deprivation, and consequently emotional pain.  This kind of dieting goes against our innate human psychology, which is naturally wired to seek pleasure and avoid pain.  

 

Moreover, these restrictions cause stress, worry, and a sense of lack.  This, in turn, might lead to binging and overeating episodes.   In all honesty, it has nothing to do with weak will-power.  Merely, our human psychology is not designed to be tortured with diets.  This is why we fail. 

lose weight

2} Judgment and fear creates stress (increasing cortisol levels)

Some people say to me I look at food and gain weight!.  Whilst not literally true, there is some truth to this.    When there is fear, anxiety, stress (or perceived stress) both cortisol and adrenaline are elevated.  So even with the seemingly harmless internal dialogue such as, ‘I am so disgusting’, ‘So fat’, ‘I am ashamed to be seen like this’, generates a surge of stress hormones.   Furthermore, if you look at a delectable piece of cake and feel scared of eating it, the same hormone surge process occurs.  These hormones also cause fat storage, all working against our actual goal of losing weight!

lose weight

3} Not addressing the core reason why you are struggling to lose weight

Finally, causes for weight gain are highly personalized.  Indeed we should not blindly follow the ‘fad diet’ that worked for our best friend or neighbour.  Usually, these diets do not address the core issue and are unsustainable.  Moreover, people quit, only to fall into another diet trap.  Ultimately, we need to address what is going on for our own situation.  

 

Some causes for weight gain might be:

  • large portion sizes
  • binge eating
  • too many processed foods
  • hormonal imbalance
  • blood sugar issues
  • emotional reasons
lose weight

What to do instead?

We need to focus on joy and pleasure.   Sounds too simple? It’s not.  When there is joy we won’t need ‘motivation’.  Moreover, we will naturally be drawn to healthy food.  Also, we will be pulled effortlessly towards our goals.  So, how do we create joy and pleasure?

 

1} Movement

Add movement that cultivates joy.  Such as dancing, yoga, family bike rides, hiking, gym class, Zumba, or tramping.  If the movement you choose is joyful, you will not feel the ‘effort’ component. 

 

2}  Add food you love

Focus on adding rather than eliminating. What are the foods you can add that are full of nutrients and taste good and satisfy you?  In the Balanced Diet Framework, I teach how to add all food groups seamlessly into your diet.  When you eat in this way you will notice you will crave less chocolate and sugar.    Further, by allowing yourself to eat treats you enjoy, you will dissolve the stress around the ‘forbidden foods’.

 

3} Mindset to lose weight

Thirdly, create a compelling future and vision. This involves visualizing your goals daily.  Ask yourself….What are you striving for in life? What activities are you doing? Who are you surrounded with? Are you traveling? Are you enjoying time with your family? What is your dream job?  Keep your compelling vision in your mind.  Meditate on this.  Physically bring those emotions of already having that life into your mind and body.  Undoubtedly, you are less likely to binge or overeat when you feel good and excited about life.   Consequently, this state will allow you to effortlessly take aligned actions towards your vision.  

lose weight

So when does a person have the best chance to lose weight?

  • First, they approach weight loss from a logical perspective (not emotional)
  • Second, they accept where they are on their journey
  • Thirdly, the process to lose weight involves joyful movement and enjoying satisfying meals (not by stress and deprivation).  
  • Finally, the motivation to lose weight comes from wanting to increase the quality of life (as opposed to shame and wanting to please others)

 

What if losing weight could be easy?

Ultimately, there is no need for self-torture or a battle of willpower.  By creating a joyful daily movement routine and a compelling future; motivation will be borne from internal elation.  Happy hormones will be released and we will feel excited to remain committed our newly acquired habits.  Please get in touch if you would like to chat or need more support on this journey. Eugenia x

 

Download The Balanced Diet Framework here which includes a free recipe book! Or below, I have a free resource to support you around binge eating or emotional eating – click the link below.

 

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

DOWNLOAD FREE GUIDE
meal planner

Why Planning Is Key To Healthy Eating Goals – Free Weekly Meal Planner And Shopping List

meal planner

Planning = Success

I have created a meal planner and shopping list to help your healthy eating goals.  Now, most people who know me and follow me, know that I do NOT advocate for dieting or restrictions.  I am passionate about eating healthy food that is satisfying, nutritious and delicious. One thing I do advocate for though is planning.  Planning well in advance for our shopping and meals is a key element to success (to reach whatever goal you might have). But in a world focussed on ‘to-do’ lists, finding the time to plan meals tailored to our preferences and nutritional needs seems beyond overwhelming. But I am here to help!

habit planner

Remove the overwhelm with this free meal planner and shopping list

Planning might conjure up images of boring prepping, counting calories, avoiding entire food groups and eating the same meal 7 nights in a row.  I am here to tell you this is not the case at all! This planning tool is user-friendly and ultimately removes the overwhelm when it comes to planning in advance.  It will set you up for success! Whether you want to stop yo-yo dieting, work on weight management, stop overeating or binge eating or just save time and money – it has you covered!

 

Balanced Diet Framework

I have created a comprehensive meal planner and shopping list based on The Balanced Diet Framework.   This framework helped me personally overcome binge eating and my own disordered eating patterns. So, I know it works!  Further, it helps us create an easy relationship with food. In a nutshell, this framework is about thinking in food groups (fats, protein, carbs, vegetables).  So you plan and shop in a way that combines these food groups. Read this blog about the Balanced Diet Framework to know exactly how this framework works. Also, the wonderful thing about this framework is its flexibility and adaptability to our own preferences around food. 

meal planner

Free meal planner and shopping list

This is what you will get with this free downloadable printable….

  • Shopping list that makes it easy shopping by food groups to ensure you have everything you need for healthy and delicious cooking.
  • Plan your meals ahead to set yourself up for  success when it comes to healthy eating.
  • Learn a new concept of food preparation without eating the same meals over and over again.
  • Balanced Diet Framework teaches you to cook healthy, delicious and satisfying meals without spending much time in the kitchen.
  • Save time and money planning ahead and shopping by food groups.
  • Receive educational e-mails teaching you the Balanced Diet Framework helping you to eat delicious and satisfying without ever feeling deprived.
meal planner

Outcomes of the meal planner

The shopping list and planner helps you become easily organised and plan.   Thus, it lessens the opportunity for binge eating and overeating, whilst saving both time and money!   Further, you will cultivate an easy relationship with food and find food freedom! Stop yoyo dieting and join a life of food freedom.

 

How do I access this free resource?

Finally, to access this resource, simply click HERE, or scroll below and click on ‘Download Here’.  You will immediately be sent this resource and you can start planning today. Why wait?

healthy eating

FREE WEEKLY MEAL PLANNER +

SHOPPING LIST

 

  • Free meal planner and shopping list following the Balanced Diet Framework – Saving you TIME + MONEY

 

  • Plan your meals ahead to set yourself up for success for healthy eating!

 

  • Learn a new concept of food preperation without eating the same meals over and over again

 

habit tracker

Reach Your Goals Faster With This Free Printable Habit Planner and Habit Tracker

Habit tracker success

Habit tracking is a powerful tool to help you reach your goals.   What is habit tracking I hear you ask? Let me explain.  When you have a million things to do, it’s challenging to set goals let alone work out how to change behaviours.  So, habit trackers are all about planning and tracking habits in order to live the life we want and deserve. And trust me when I say this, it is much easier than you might think!  I have personally researched and tried many methods and processes, but I have finally found a way that works! I will explain the importance of this tool and give ideas of what you can track.  Further, I share my most comprehensive free resource yet: the Free Habit Planner and Tracker.  

habit tracker

Importance of Habit Tracker

Habit planning and tracking is essentially keeping yourself accountable for tasks and goals each day.  These overarching goals are personalised to align with your own intentions and priorities in life. It provides a framework to identify specific goals, behaviours that are holding you back and create new actions and behaviours.  You can work on any aspect of your life.  Here are just some examples. 

  • Relationships (you might focus on intimacy, scheduling date nights)
  • Finances (saving, new projects to make more money, starting a side hussle)
  • Healthy Diet (overeating and binge eating, water consumption)
  • Health (self care, skin care, commitment to the gym, personal development)

 

Individualsed approach

Further, this habit tracker is individualised, so it works! In this way, it hones in on specific goals and actions you identify for your own particular circumstances.  Thus, because of this you are more likely to succeed! Further,  I have found that to achieve our goals we need to work on creating habits that come easy and naturally to us and then make sure we don’t lose motivation and slip back.   Because, it is easy to revert back to old patterns, so this framework provides support to avoid this common trap.

habit tracker

The Habit Planner and Tracker will Help you to…

  •  Firstly, identify your current habits that keep you stuck and create a plan for faster progress and success.
  • Secondly, stay motivated with your new goals by knowing your why and keeping the process of creating healthy habits simple.
  • Thirdly, track your habits on a weekly basis to feel accomplished so you can celebrate your success.
  • And with weekly and daily intention setting you will know exactly what to do to get where you want to be stress-free.
  • Further, by focusing on only 3 habits at a time, you set yourself up for success to achieve any goals you have.
  • Your new habits will help you to rewire your brain so it becomes your second nature and you can do them without even thinking about it. It will become part of you.

Let your good habits bloom and transform your life….

I am very excited to share this habit tracker resource.  It is comprehensive yet simple in layout. Moreover, it provides an individualised approach and focuses on particular goals to ensure you SUCCEED!  What do you desire in life? Exactly what is holding you back? What fearless action can you take to overcome this? Stop flip-flopping and doing random things, getting nowhere with your goals. This habit planner and tracker supports the process of this, will hold you accountable – and ultimately allow you to live life on your terms.

habit tracker

How to Print the Habit Planner And Tracker

You can download the Habit Planner and Tracker HERE, or scroll to the bottom of this page and click “Download Free HERE”.  It is that simple. You will then be immediately sent the free printable and can start using it today! 

 

Change is possible

I absolutely love working on my goals.  But, even more I LOVE achieving them. I am always looking for the best systems and processes to make achievements as fast, powerful and as simple as possible.  And I am sharing these with you.  I believe we can rewire our brain and create any reality we desire. Get closer to health, happiness, wealth, dream relationship or anything else you wish faster.

habit tracker

REACH YOUR GOALS  WITH THIS FREE PRINTABLE

HABIT PLANNER + TRACKER

  • Get closer to health, happiness, wealth, dream relationship or anything else you wish faster
  • Identify your current habits that keep you stuck
  • By focusing on only 3 habits at a time, you set yourself up for success to achieve any goals you have.

 

habits

How To Create New Habits and Transform Your Life

habits

New Habits

Changing habits can mean a new life. But the question is always how can I create new habits that inspire me so much that I actually keep going and don’t lose my motivation. The power is in creating habits that inspire us. To do that, I am sharing processes and tools that are proven to be powerful for creating new behaviors that align with our goals.  Ultimatly, these new habits will help you to re-wire your brain so your new habits will come naturally and easily to you.

 

Habit Planner and Tracking Tool

I have devised The Habit Planner + Tracker to set you up for success when it comes to your goals. We can not change what we are not aware of, nor make changes if we don’t know where we want to be.   This individualized tool is important because it supports us on our own unique journey. Rather than doing random things, like starting a Keto diet, then diet shakes because ‘it worked for someone else’ – we focus solely on our personal situation.  Otherwise, we can end up running around in circles never actually getting anywhere. Sound familiar?

habits

The framework to create new behaviors and habits

This is the process I use with my clients to find clarity on what they want to achieve and setting up exact plan of action to get them where they want to be faster:

 

  1. Where we are currently at (Where are you now?)
  2. Where we want to be (Become crystal clear on your goals)
  3. Identify any roadblocks to success (What exactly is holding you back?)
  4. Identify the exact actions to achieve your goals (Plan and schedule)

 

Step 1: GAP exercise

To create successful habits, we need to know what we want to achieve. We need to be crystal clear on our ideal outcome. It is important that we identify in relation to a particular goal ‘Where am I right now?’, ‘Where do I want to be’. Once we know that, we can now identify the exact action steps we will be taking to get where we want to be. ‘What are the exact steps that I am going to take to get there?’

habits

Step 2: Create new triggers

This step involves creating new triggers.  This topic was explored in detail in the blog ‘Create Automatic Habits Based on Neuroscience’.  We create habits by understanding the habit loop process:  Trigger – Behavior – Reward.   Habits become automatic once we set up triggers that create automatic behaviours.

 

Example of a trigger when changing habits

For instance, let us pretend we want to change the habit of night eating. In the evenings we find ourselves bored watching TV and tend to eat despite not being hungry.  To overcome this, we need to plan our nights – and change the trigger from watching TV to something else. For example, we might listen to an audio book or podcast, have a relaxing bath, read a book or connect with our partner.  Ultimately, there are other ways to make ourselves feel good and activate this reward system part of our brain. 

 

Step 3: Plan 

This step involves solidifying a plan based on the action steps. So, once we have completed the GAP exercise and created new triggers, we create a solid plan.  Then, we need to schedule it. I can’t stress it enough: Book it in and schedule your action plan. You need to be specific about dates and times and literally LOCK IT IN.  Because, when we do this, the likelihood of us doing it is much higher. We have already made a decision. We don’t leave room for ‘Oh, will I do this today? I am not sure, I am so busy’.  This requires too much mental thinking and you will not do it.  But, if it is in your calendar already, you don’t need to think about it anymore.  You make the decision and just do it. 

habits

Step 4 – Keep it simple

I recommend to keep it simple and focus on one goal.  Usually, focusing on a single goal is enough to get you going. When we set ourselves up for success it means we instill a sense of confidence.  We feel progress and enthusiasm to keep going on the next goal. And guess what? You might realize you don’t need food to feel good because you already feel good in yourself.  How amazing is that? 

 

Step 5: Tough love

Finally, I am all about self-love and self-compassion.  But I am also all about tough love, or better to say: Commitment to ourselves. We must commit to ourselves.  Once we have a plan of action scheduled in, we do not negotiate with ourselves.  If something is in your calendar, you do it. Your mind and voice in your head will try and talk you out of it ‘I don’t know, maybe, maybe not, I am so tired today’ Negative self-talk might try and creep in.  But remember, we DO NOT negotiate with ourselves. We are committed to our goals and ourselves. BOOM! 

 

Self-Commitment is for your highest good.  Remember the following…

I am…

  • not negotiating with myself 
  • raising my standards
  • committed to myself
  • prioritizing myself
  • not negotiating with myself when it comes to my well being and goals
habits

You can create anything you want.  Transform habits = transform life

Without a doubt, these processes and tools (all within the free habit tracker) will help you create new behaviors that align with any aspect of your life you want to change.  Life life on your terms! Please reach out if you have any questions or would like to chat. 

habits

REACH YOUR GOALS  WITH THIS FREE PRINTABLE

 

HABIT PLANNER + TRACKER

  • Get closer to health, happiness, wealth, dream relationship or anything else you wish faster
  • Identify your current habits that keep you stuck
  • By focusing on only 3 habits at a time, you set yourself up for success to achieve any goals you have.

 

weight-loss

Take The Focus Off Weight-Loss And Watch Life Naturally Transform

weight-loss

Are you at your wits end?

You have tried what feels like everything under the sun to reach your weight-loss goals.  Raw-food diets, fasting, Paleo and Keto. You have dabbled in low-carb diets, high-fat diets and wasted countless hours counting calories at Weight Watchers.  You have even tried the ultra low-fat diet and the Zone Diet (what even is that?). Sometimes things worked (for a short while), but at the end of the day, you gained the weight back and still felt the same emotionally and mentally to pre-dieting. Aghhh

 

Diets fail long-term for weight-loss goals

This is not surprising.  Did you know that nearly 65% of dieters return to their pre-existing weight within 3 years.  And only 5% of diets succeed. Further, it would be doubtful and dubious to find any qualified nutritionist to advocate for a crash diet of any kind. So why do so many of us keep jumping in line for the next fad diet? Especially if they are doomed for failure in the long term?  The reason diets fail is that they focus on restriction, but as human beings we naturally seek pleasure to avoid pain. When you go on a diet, you get pain and avoid pleasure, the opposite of what we are naturally seeking. This is why weight-loss diets are unsustainable. 

weight-loss

Don’t focus on weight-loss: focus on emotions underlying behaviour 

As an eating psychology coach, I look into what you eat as it can create cravings, overeating urges and binge eating. However, this is ony a small part of a someones journey who wants to feel “in control” with their food. The main work starts when we look into why and how you eat.   I had a client who always ate chocolate in the evenings. I said to him, ‘What is it you would like to have more of in your life?’ he said, ‘Honestly, I would just like to have a hug from my wife’. A lot of people are looking for love in food. He later said to me ‘I’ve learnt if I don’t have that love in my relationship, I’ll look for it in chocolate because it does not resent or reject me.’ Does any of this resonate for you too? 

 

What are you looking for in life?

To be honest, when we focus on weight-loss, most of the time we are looking for something more in our lives.   For example, when I ask women why they want to lose weight, many say so they can be attractive or happy or loved. Also, many people are craving connection because as human beings we are innately wired for this.  It’s common to hold the belief that once the weight falls off, other aspects of life fall into place. But this is not the case. If we truly deal with our root emotional needs and wants, will create natural ease with food.  Imagine that feeling?  This, in turn, cultivates food freedom and consequently more joy, connection and love; and all the things we deeply crave at a soul level. 

weight-loss

Don’t wait until weight-loss hits a ‘magic number’ – live now

One of the things I hear women say is ‘When I lose weight I will wear beautiful clothes’.  I say to them, ‘Do it now, go and buy a beautiful dress!’.  Or add more colour to what you are already wearing. When you are wearing beautiful clothes, your posture and the way you carry yourself changes, and you feel more confident and happier in yourself. This confidence and self-love is actually the precursor to food freedom. 

weight-loss

Focus on small gestures of self-love

I’m never going to say you shouldn’t want to lose weight.  You are an adult and can do what you like. If you choose to focus on weight loss, then it should be for the right reasons. Further,  it needs to be sustainable and in a healthy way. If you don’t enjoy the process, you’re not going to continue with it.  For my clients, we focus on incorporating more pleasure into their lives, so they are less likely to seek this in junk food and binge eating when life gets too hard. The notion of taking time for yourself and creating fun might seem very foreign or near impossibility.  As women and as mothers, we tend to place other peoples’ needs ahead of ours. However, once we set up and implement sacred pockets of self-love into our day, we create both internal and external shifts.  

 

What might this self-love look like?

It might start off as just 15 minutes per day of self-time.  So, ask yourself, what brings you joy? Some examples might be, reading a book or a magazine, breathing, or some gentle stretches.  Perhaps some cardio, meditation, calling a friend, a yoga class, or a peaceful bath or a shower.  Don’t get me wrong, reading a book is not going to make you lose weight.  But this is progress towards a grander attitude shift around bringing you back to fulfilling your emotional needs, that might lessen the need to use food as your emotional bolster.   This idea of the integration of pockets of self-love is just one way to make healthy eating come naturally to you.  

weight-loss

Focus on joy and emotional underpinnings

I am not saying don’t set goals around eating or your body. But, how we feel about ourselves now affects if we will create long-term change. We need to wholly accept where we are at, and find love and acceptance in this to make loving actions for the change we desire.   If you are unsure of where to start and have concerns around overeating read my blog “Stop Overeating And Binge Eating – 8 Tips Of Exactly Where To Start” .   

 

Free resources

Finally, if you struggle with binge eating or overeating, I have a completely free End Binge Eating Guide you can download below.  This is based on years of experience working with clients as well as battling with my own disordered eating for over 10 years.   Further, if you need help with meal planning without falling into restrictions, this article will help, giving easy and practical tips for our busy lives.  This is exactly what I use with my clients; ‘How to prepare food without falling into the diet trap’.  If you have any questions or would like to reach out for a chat, book a call or send me an email at: eugenia@mindfoodness.nz

 

This blog was based on my interview in NEXT Magazine, ‘The diet that takes the focus off food‘.

Eat when bored Stop Binge eating and emotional eating

6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT

Regain power over food!

 

Binge eating and emotional eating is not a food problem, it is an emotional problem.

 

We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

 

diet trap

How To Prepare Food Without Falling Into The Diet Trap

diet trap

Diet Trap

Preparing food in advance can save us a lot of time and money. And who doesn’t want that, right?! But how can we prepare food without falling into the diet trap? We all know that restrictive diets do not work in the long term.  So, the question is, how can we prepare food in advance without feeling restricted in our choices and without feeling like we are following another diet?  

 

How To Avoid The Diet Trap?

The main idea is to prepare food without feeling like we are missing out or feel restricted in our chocies. When planning and preparing meals ahead, sometimes we do not feel like eating it when the day comes. This is 100% fair enough! And it becomes more confusing…do we stick to the prescribed meal plans or eat intuitively? If I want to eat intuitively, does food planning come into it, or not? These are good questions and concerns that I will address in this blog.  Furthermore, these tips will simultaneously help minimize food cravings, binge eating, and yoyo dieting. 

Combine Intuitive Eating And Meal Planning

Firstly, intuitive eating needs to be unified with meal planning.  We achieve this by following the Balanced Diet Framework, which involves shopping and preparing food we love (and enjoy) in terms of food groups.  So, instead of thinking sugar = bad, or carbs = bad, I suggest thinking in terms of ingredients within categories in the Balanced Diet Framework (proteins, fats, carbohydrates, and vegetables).  I have devised a free shopping list template and meal planner to help you with this.   I encourage you to eat all the food groups and do not restrict any categories. Essentially, this stops us from going from one extreme to the other (for example, the binge/restrict cycle) 

 

TIP 1: Plan In Food Groups

So, how do we plan in food groups?  Initially, we need to plan by asking the following questions ‘What carbohydrates do I want this week if I had no rules around food?’ Really ask yourself what carbohydrate would you enjoy and feel satisfied by.   It might be pasta. If so, go for it! What will be my fats? Maybe I want to have avocado because I love them,  they are in season and the prices are great! Or perhaps for my fats and protein I want to add some pumpkin or sunflower seeds into my salads.  What about buying some cashews and add them to my stir fries. Maybe I am an olive oil fan and decide to add that into salads. Ultimately, think ahead like this;  What would you like to eat? Then make shopping choices from a place of what you enjoy (rather than rules and restrictions).  

 

What Makes You Feel Good?

You can also ask yourself, what foods make me feel good emotionally and physically?   What foods give me energy and fuel my organs?  What foods make me feel good psychologically? In this way, we are still planning, but simultaneously tapping into intuitive eating

diet trap

TIP 2: Prepare Sweets In Advance

I recommend preparing sweet foods in advance and keeping them on hand.  Maybe prepare bliss balls and store them in the freezer. Or nice-cream, which is a healthy ice cream alternative (which is simply bananas and strawberries blended).   Last week, I made own sugar-free healthy chocolate (a blend of coconut oil, cacao, stevia, and coconut). It was so delicious. Maybe you love Tim Tams and enjoy them? If this is a treat for you, go for it.  Keep a packet in the cupboard. Ultimately, it is when we restrict certain foods that we go crazy and become food-obsessed. 

 

TIP 3: Be Flexible

Planning is wonderful but we also need to integrate flexibility.  We are human beings with feelings and preferences that we are unable to predict.  Don’t beat yourself up if you don’t feel like certain meals you have planned. Just don’t eat it, and make something else.  Can you leave it in the fridge for tomorrow? Or can you put it in the freezer for another day? It is all good. Be flexible, and don’t eat what you don’t enjoy and enjoy what you eat!  

 

Wiggle Room to Avoid the Diet Trap

There are no food rules to this method, apart from leaving wiggle room around your planning.  Having malleable plans is the key to success in reducing food cravings and binge eating. If someone invites you for a meal, do you decline because you have already planned your dinner? No way, please go and socialize. This brings us joy! Essentially, ensure you leave wiggle room within the planning. 

diet trap

TIP 4: Integrate Intuitive Eating

We want to eat intuitively, so ask yourself ‘What food do I feel like? What food would satisfy me? How much of that food would satisfy me? How much would feel good emotionally and psychologically?’ I love to ask myself these questions.  It brings a robust consciousness to my relationship with food.  If I crave food, I ask myself ‘Do I really want that? Or is it something else I am craving? Sometimes it is not even food-related. Read more about mindful eating here

 

TIP 5: Freeze Leftovers

This is obvious but just a reminder.  Remember to freeze your leftover food. This stops wastage and also helps us with allowing for wiggle room around the planning. 

diet trap

Let Go Of The Diet Trap

Ultimately, when we give up on the idea of a quick fix and break away from the diet traps – we experience food freedom.  Incorporating intuitive eating with flexible planning we will improve our relationship with food and our body. Furtner, to support your planning,  don’t forget to download the free shopping list and meal planner I created, based on the Balanced Diet Framework.  I also have a free guide to End Binge Eating if you are interested.  Finally, if you have any questions send me a message at: eugenia@mindfoodness.nz.

healthy eating

FREE WEEKLY MEAL PLANNER +

SHOPPING LIST

 

  • Free meal planner and shopping list following the Balanced Diet Framework – Saving you TIME + MONEY

 

  • Plan your meals ahead to set yourself up for success for healthy eating!

 

  • Learn a new concept of food preperation without eating the same meals over and over again