3 Steps to Breaking the Diet Mentality
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This document provides a 3-step guide to breaking unhealthy diet mentalities: Step 1 involves identifying common unhealthy diet habits like "cheat days" or labeling foods as "good" or "bad" and understanding how they can be harmful. Step 2 has the reader pick one pitfall that most derails their goals in order to focus on changing that specific habit. Examples given include internal pressure, lack of consistency, and triggers. Step 3 recommends tweaking just one bad habit at a time by transitioning self-talk from something harmful like "I ate too much, now I have to restrict" to something more supportive like "That was a treat, now back to normal eating." The goal is to
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1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. Chapter 3, Cardiology Explained, https://www.ncbi.nlm.nih.gov/books/NBK2214/
7. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
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- 1. 3 Steps to Breaking the Toxic “Diet” Mentality A GUIDE TO BUILDING HEALTHY MENTAL HABITS WHEN DIETING BROUGHT TO YOU BY INNERTHINGIRL.COM
- 2. The Traps of Dieting Mentality • A Diet is TEMPORARY • Expectation of big weight loss in a short amount of time • Identifying foods as “Good” or “Bad” • Punishing yourself when not perfect
- 3. CUT IT OUT
- 4. Opressive Self Talk will NOT lead you down the path to a healthy relationship with food
- 5. Step 1 Identify and Own Unhealthy Diet Mentality Habits Which of these sound familiar? Why are they harmful? Pig Out Friday Wait until Monday To Start Again Cheat Days Falling off the Wagon Only Eat “Good” Foods Two Weeks to get Bikini Ready
- 6. Losing weight is not a fast process! Eliminate unneeded pressure Don’t give yourself excuses to put off making your health a priority By indicating a FOOD is bad implies YOU are bad for eating it Allow one highly caloric meal to derail you? Life happens! Enjoy all foods in moderation! No need to cheat
- 7. Step 2 Pick a Pitfall to Focus on Which topic derails you the most? Why does it have so much sway over you? Internal Pressure Lack of Consistency Triggers
- 8. Perfectionism All or Nothing Good or Bad Negative Self Talk Social Eater Cave to Cravings Emotional Eater Binge Eating M-F Perfect S&S no restraint Weigh In Day = Cheat Day Internal Pressure Lack of Consistency Triggers
- 9. Step 3 Tweak ONE Bad Habit at a Time We want to transition a bad habit to one more supportive of your health goals We are what we repeatedly do. Excellence, then, is not an act but a habit. - Aristotle
- 10. Harmful to Supportive Internal Pressure I ate so much last night. I’m only going to eat salads or fruit for the rest of the week. I ate a great meal last night. What a treat! Now let’s get right back to normal. Triggers Everyone ordered fries at happy hour. So I guess diet starts again tomorrow. I’ll order the hummus and veggies at happy hour. Besides I’m here for people not for the food. Lack of Consistency Friday’s are my weigh in day so I can party all weekend I’ll arrange a high calorie treat on weigh in days that won’t derail me for the whole weekend.
- 11. Each step you take towards a healthier you is an investment into your well being. TAKE TIME TO BUILD HEALTHIER, KINDER, HABITS OVER TIME.
- 12. One Last Step Comment your self talk that is interrupting your success at: And follow me on Instagram: @InnerThinGirl https://www.innerthingirl.com/its-not-the-food-its-the-mindset/