How Do You Lose Weight Without Dieting?

If you aren’t going to diet, how are you going to stop emotional eating and lose weight?

After many diets I am sure you have created rules about what you can and can’t eat.

It is important to not look at a book to figure out which foods feel safe and which ones make you want to eat more on. High protein, low carb, calorie counting, low fat and the list goes on…

With all the mixed messages and all the programs you have tried, how do you know which one is for you?

One of the first things I recommend to my clientswhen they come into my office is to create a list of foods that they find work well for them.

I am going to teach you to find the right eating plan for you right now!

 

There is a difference between theyour body mentality and the diet mentality.

 

Step one:

Write out how you view a diet versus nourishing your body

There is a big difference between the two and your perspective is a big part of what is going to help you be successful.

If you are struggling to see the difference, I would be happy to have a free chat with you to brain storm how you view the two. Feel free to contact me here

Step 2

 Create a list of foods you find nourishing for your body that make you feel good

 These are the foods that you should try to consume 80% of the time.

They tend to usually include lots of veggies and fruits, lean proteins and complex carbs.

Notice what foods you find nourishing that makes your body feel healthy and content.

         

Now for the fun part that is probably new to you.

Lets looks at foods that are less nourishing that taste really yummy.

Step 3

Create a list of foods that you find high risk

These are foods that you find hard to have in the house. You know the ones that take over your mind and you can’t stop thinking about? You eat really quickly and need to ensure you finish it so it won’t be in your home anymore.

What is on your list? Is it chocolate? Ice cream? Chips? Be more specific!

What type of ice-cream or chocolate?

 

Step 4

Create a list of low risk yummy foods

These are food that may not be fueling your body, but are quite yummy and you find manageable.         

These are the food that you want to still enjoy at times without guilt.

Some examples may be:

Air pop popcorn with butter and salt, dark chocolate, gelato, grilled cheese, pizza. For some people it may include chips and/or ice-cream.

Step 5

Ensure you are having the nourishing foods 80% of the time and the low risk yummy foods 20% of the time.

If you have a car it’s probably not often you fuel it with diesel. It will destroy your car over time. You may fill it up with regular which does the job, but premium gas will make it run as smooth as smooth can be.

It's not realistic to put premium in all the time, but over time we know the more you put this gas in your car, the better it will run.

So why am I talking about gas in your car? This is the same thing as how we fuel your body. This is less about diet and more about nourishing your body.

If you can nourish your body with wholefoods most of the time, it will feel really great and run smoothly. This does not mean you are going to always eat this way, but if you can focus on nourishing your body 80% of the time then you can put less nourishing foods in the rest of the time.

 We are all different and have different foods that we struggle with. Start creating your list and pay attention to what works for you and what doesn’t.

 

Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Quiz.

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here

 

 

6 Ways To Feel Attractive As An Overweight Woman

 

Everywhere you turn you are bound to find a thinner woman. You know those women who are a size 2 and look as though they stepped out of a catalog? Well, I am sure that doesn’t make you feel very attractive.

As you work on your goals of managing your emotional eating, it is important to still like yourself. When I was at my highest weight I could only shop at plus size stores. I dreaded having to get a new outfit. I wanted to hide and felt very unattractive. (read my story here)

I would go home after shopping and cry. I wanted to go into a store like Artizia and fit into a trendy outfit.

I learned that in order to lose weight and reach my goals, I had like the way I looked. I knew I didn’t love every part of me, but I had to become friends with myself and stop being my worst enemy.

 

So I started making changes.

I decided that through this process of overcoming my emotional eating I would fill my toolbox with helpful tools to start feeling more attractive.

Here is what I did to feel more attractive as an overweight woman

 

1. Start writing it down

I found this very hard and struggled with this exercise. I wrote down the emotional attributes quite easily, but then I got to my physical attributes.

I remember, I was only able to write down two physical attributes I liked: my eyes and my nose. So I tried a bit harder and I looked closer.

2. Grab a mirror and take a closer look

I grabbed a mirror, the more I looked at myself the more I found things I kind-of liked. I realized, I liked my feet, my ears, and my skin complexion. Soon I had a list of 10 parts of body I liked.

3. Notice the negative things you say.

If you are speaking meanly to yourself, you are not going to feel very attractive. Start noticing what you say and any names you call yourself. Write down the first 10 negative things you say to yourself.

4. Turn the negative into positive

Beside each negative statement write a positive one about yourself .

Here is an example that may help

 “I am fat!”  Cross that off. You can switch it to “I have beautiful features. I like my eyes and I am working on the parts I want to improve.”

5 .Take a true friend shopping with you

My friend Janet was excited to go shopping with me. I never felt judged by her. She loved shopping and picked things out for me. She was excited and complemented me when I came out of the change room. I started to see that things did look pretty on me.

Pick one person that accepts your size and makes you feel attractive. Take that person shopping with you.

6. Surround yourself with less judgmental people

Your gut tells you when people are judging you, even without them having to saying anything. Follow your gut. If you feel better around some people then others, spend more time in their presence as you work through this.

 

Remember, Your weight does not make you unattractive, your mind-frame does. Start taking these steps to feel more attractive at whatever size you are.

 

Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Toolkit.

 

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here