05/02/22
#127 Why it is important to plan treats, celebrations and joy eats.
Often when my clients are on a mission to lose weight they are so focused that they don't want a cheat meal, free meal treats or a meal off.
And while I admire their focus and commitment this is never a good thing.
Why?
Because they are coming at weight loss from a place of - "being strict on myself", and "sticking to it no matter what." This overly restrictive black and white thinking keeps you in diet mode and deprivation.
This will never last long term and even some of my most resolute clients who are getting awesome results really worry me.
Why?
Because in real life this is totally unrealistic and unsustainable.
Are you really never going to have a slice of birthday cake again?
Never have an Easter egg or a hot cross bun?
Never enjoy fish and chips or ice cream at the beach?
Never have wine and dessert when you go out for a meal?
This all or nothing thinking leads to the "oh I've ruined it now I might as well ... " syndrome.
As in "I had a piece of chocolate/cake/biscuit. I have ruined the day I might as well keep going and eat the whole packet or open a bag of chips- this produces guilt, shame and even a fear of 'bad' foods.
Once this happens it can be really hard to get back over the line to a healthy way of eating.
If you plan 2 biscuits with coffee ahead of time the chances are that you will stick to two and enjoy them- no guilt- no damage done.
If you have a coffee and grab a biscuit without thinking the chances are you will beat yourself up for being 'bad' and eat the whole packet or have a doughnut as well, hating yourself as you do it.
Then you feel bloated and horrible the next day and possibly repeat the whole thing.
But if you plan a meal off, something that you really enjoy (don't waste calories on shit that you don't even really like!) there is no guilt. You can enjoy it for what it is just food. No emotion attached. Enjoy, savour, stop before you are overfull and walk away. Satisfied - no guilt- no remorse, no start again on Monday required.
But even if it's planned won't it slow down my weight loss? I don't want to stall my results.
No. Planning and enjoying food that you love without overeating is part of living an 80-20 lifestyle.
80% nourishing your body with nutritious foods. 20% celebrating life with food and drink with friends and family.
This is how I have kept 30kg off for over 25 yrs.
A weekly free meal and a couple of planned treats actually keeps my leptin levels up and stokes my metabolism encouraging fat loss.
Eating more and different foods over the weekend helps to stop plateaus and cravings and feelings of deprivation. But it is not a binge it is planned food that I love and having learnt to manage my mind around food I can stop before I am full. Because I know that I can do it again the food is always going to be available to me.
Sticking to a prescribed eating plan while white-knuckling it and resisting all the foods that you love will never work long term. I have seen so many people regain their weight and the despair and anguish that goes with taking this track.
If you need help with giving yourself permission to enjoy food without overeating or would like to know more.
1. Join my 12-week program starting 18th April
2. If you have done the 12-week program or have been a one on one client join the membership program
3. Or book an Initial Consult with me for a personal12 week program