What exactly is a non-diet approach?

As 2016 draws to a close and 2017 is fresh on its heels, many people are thinking about their New Years' resolutions. One very common resolution is going on a diet to lose weight. However, studies have shown that long-term as many as 95% of diets fail. Yes, you read that right. 95% fail. What does that mean? It means that dieters not only regain the weight that they lost, but they weigh MORE 2-5 years AFTER the diet than before they even started. Why put yourself through that for another year? What if instead you threw away the scale and created a resolution to improve your relationship with food and your body using a non-dieting approach?

What is a non-dieting approach? Instead of counting calories or points, a non-diet approach teaches people how to listen to their body's hunger and fullness cues. It is about practicing self-care AND it has been shown to promote MORE health benefits long-term than dieting.

Want to learn more? Here are some foundational components of a non-dieting approach:

Eat for health, pleasure, and taste: Rediscover your taste buds. Eat food that tastes good instead of eating something you think you "should" like. If you don't like kale, fine, try another leafy green. If you love chocolate chip cookies then enjoy some. Also, be willing to try something new. You never know what you may enjoy. As I kid I did not like Brussels sprouts, but discovered later in the life that they are delicious!

Legalize all food: Banish your list of "good" and "bad" food. There is room for all types of food in the non-diet approach. One of the reasons dieting fails it is creates a sense of deprivation. By taking the guilt out of eating you are better able to enjoy your food. That favorite treat of yours becomes just a tasty food and not something that you feel out-of-control around because you deprive yourself of it.

Listen to internal cues: This means that you are in charge of when you eat. There is no "bad" time to eat. If you eat past 7PM, your food will not turn to fat. If you eat 3 meals a day or snack in-between meals that is fine. Just listen to your body. Eat when you are hungry. Stop when you are full. Focus on your internal physical hunger and fullness cues.

Learn to separate physical and emotional hunger: Emotional hunger comes on suddenly and can only be satisfied with one type of food. That pastry you are craving. Or that slice of pizza from your favorite pizza shop. Physical hunger comes on slowly. You may notice slight hunger pains or a growling stomach. It can be satisfied within an hour or two instead of demanding immediate attention (that is unless you have ignored your physical hunger cues for awhile). While you may be craving a donut, you are okay with the apple and peanut butter that is available at the moment.

Explore joyful movement: Our bodies were designed to move. That is an important component of health. A non-diet approach allows people the freedom to do whatever type of movement is joyful and brings delight to you. Do you love to take walks in nature? Go for a run? How about taking a dance class or joining an intermural sports group. Find what you love. You are more likely to stick with something you enjoy vs. something you think you "have to do". Move for joy not burning of calories.

A non-diet approach is a learning process. It is a lifelong experiment. You will notice and learn things about yourself. You will find patterns. Be patient with yourself. Be kind to yourself. If you would like help on this journey, feel free to schedule an initial session. I would be happy to talk with you more and a non-dieting approach.

Blessings,

Katie