It’s fair to say that our
society has a dieting obsession. Keto, Paleo, intermittent fasting and so on.
There are numerous diets out there and lots of people have tried too many of
them. But while you might feel great on the diet and see some weight loss, the
end result is usually the same — you end the diet, fall right back into your
old habits and gain back the weight.
But maybe we have it
wrong. Maybe being healthy isn’t about a diet after all. Maybe it has more to
do with how you think about food than the actual food you’re eating.
Maybe being healthy isn’t
about a diet after all. Maybe it has more to do with how you think about food
than the actual food you’re eating.
Sound crazy? Just think
about it. After every failed diet attempt, your relationship with food ends up
a little bit more skewed. And after cycling through diet after diet, you
probably just end up more and more confused. Why didn’t this diet work?
What should I try next? High fat? Low carb? Mediterranean?
Plant-based? Gluten-free? Will anything help me lose this weight?
While true eating disorders like
binge eating, anorexia and bulimia get the most attention, “yo-yo” dieting and
chronic dieting are also manifestations of an unhealthy relationship with food.
Healthy eating habits
start with a healthy attitude toward food. So, what can you do?
No food
should be off limits.
Unless you have medical
reasons to avoid certain foods, you shouldn’t think of any one food as “off
limits.” Instead, consider certain foods as treats that should not be consumed
on a daily basis. For example, ice cream, donuts and other sweets should be more
of an indulgence. Make a list of the foods that you used to restrict or
completely cut out, and allow yourself to enjoy them once in a while when you
feel the urge.
If you think you have an
unhealthy relationship with food, your primary care doctor can help. Your diet
impacts your wellbeing more than you might think.
Eat
mindfully.
Enjoy your food. Really
smell and taste your food while you eat, and avoid distractions. Do not watch
TV while you eat, and don’t make a habit of eating in the car. Take the time to
finish your meal and really savor it.
Know
when to start eating…
Only eat when you are
physically hungry. Do not eat because you are stressed, bored or just because.
Evaluate if you are really physically hungry and if you aren’t, distract
yourself with something else or maybe just have a glass of water.
…And
know when to stop.
Stop eating when you are
comfortably full, not stuffed. That means you don’t have to clean your plate —
if you feel full, it’s time to stop eating.
Don’t
make a habit of skipping meals.
Never skip a meal just
because you are in a rush or for the sake of cutting calories. If you
skip breakfast, you might end up overeating for the
rest of the day.
Give
yourself permission to enjoy food again.
Food comes in so many
different varieties, colors, tastes and smells — enjoy it! Eating shouldn’t
feel like a chore or a burden, and meal planning shouldn’t be stressful. If you
need help rebuilding your relationship with food, talk with a registered dietitian.
Authored
by Kristine James, RD, is
a registered dietitian on staff at Baylor Scott & White All Saints Medical
Center – Fort Worth. View all posts by Kristine James, RD
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