Over the last 17 years I’ve seen the same mistakes made over and over again by many women in their attempts to look and feel better when it comes nutrition. Avoiding these mistakes will go a long way in overcoming your frustration with your struggles to lose fat and feel great.
1.Starving Their Bodies:
Why do so many women have it in their head that they have to starve themselves to look the way they want? Is it because they get a sense of satisfaction if they miss a meal or only have sprouts and lettuce, thinking they have self control. Maybe, but what those women should know is that there starving their bodies into storing fat, losing muscle, and wreaking havoc on their metabolism. This is the last thing you should do if you want to look lean and fit. More often than not I hear about this from my clients when talking about nutrition: “This too much food! I can’t eat all of this! How am I so supposed to lose weight eating all this food?” I tell them to give it a try and guess what? They become believers because their metabolism increases and they burn fat! Get what I’m saying? Don’t starve yourself!
2. Eliminating Fat:
Most girls have done it- counted fat grams. Dietary fat and body fat are two different substances. You don’t eat fat and it turns into fat. That’s not how it works. You must include good quality fats throughout the day. This is so important for your hormones, fat loss, and overall health. Increasing your omega 3 intakes (the fats found in fish, olive oil, avocado, and nuts) has been shown to boost your body’s fat burning ability. Do not be afraid of fat.
3. All-OR-NOTHING THINKING :
Women tend to be very black and white, on or off. They are either on their diet super strict and focused, or they are off their diet and bingeing on foods they shouldn’t be and beating themselves up over and over again. I see this all the time. It’s either one or the other. If you are struggling with this, then you must follow these four strategies to change your mindset:
Start to recognize what emotions you have when you start to binge and write it down in a journal. Eventually replace the binge with writing it down in the journal first.
Eliminate all black and white thinking. You can have a splurge and not feel guilty about it, especially if you plan them out. So enjoy the splurge, they play an integral role in a lifestyle approach to health and fitness.
Start to associate pigging out with the bloated, lethargic feeling you have afterward. Tune into the way you feel and really connect in your head that when you eat that way, you don’t feel good and when you don’t feel good, you aren’t giving your best to those that matter most to you:)
Figure out what your trigger foods are, certain foods will be your trigger to binge. Having a strategy of not eating your trigger foods is extremely effective while you are working on your relationship with food.
4. Having a Fear of Carbohydrates:
Most carbohydrates are not the enemy. Certain carbohydrates are not an optimal fuel source for a female trying to be lean and fit and you should avoid them most of the time, remember your splurges. Fruits and vegetables are carbohydrates that you can have at any time of the day. Eaten with some protein these carbohydrates are the perfect fat loss food meal. Starches such as oatmeal, rice, potatoes and other minimally processed whole grains are perfect for breakfast or for the meal after your workout. Eat your carbs, just the right kind at the right times in the right portions! Remember, it is the high sugar, highly processed carbs that you need to keep to a minimum.
5. Not Planning or Preparing:
Many women find it hard to put themselves first. Women are caregivers by nature and take care of everyone else first. Problem is, when they don’t take care of themselves they can’t give their best to everyone else. To be fit and healthy you have to plan and prepare your meals in advance. You cannot leave it to chance. You don’t become fit and healthy by accident. As the saying goes, failing to plan, is planning to fail. It won’t take long as you think to throw some healthy food in an ice chest each day. Give yourself 10-15 extra minutes a day to pack your food and plan your day.
Work on eliminating these mistakes, one at a time building in healthy strategies and habits, that will leave you feeling confident that you finally have control of how you look and feel.