How reverse dieting can shift eating anxiety

Reverse dieting is what we mostly define as doing the exact opposite of traditional dieting. What I mean by this, is that we are embracing a healthier approach towards healthy eating habits and mindset. I thought it was appropriate to discuss what’s going on in people’s minds about changing their eating habits that could be sabotaging their results. You know, you’ve been doing all the “right” things, yet the scale won’t budge. You’ve invested tons of money on expensive supplements and “trendy diets” only to end up frustrated by not seeing results. Or you probably had some thoughts that unintentionally have been keeping you back. But, how is that possible? Well, some misconceptions or even concerns around changing eating habits can cause eating anxiety. Here’s how reverse dieting can help change that.

Embracing reverse dieting. Common people’s thoughts on changing their eating habits

When it comes to changing to healthier eating habits, many things could go on through people’s minds. Some are concerned about how to start and keep up, others may think it is challenging to have a healthier eating lifestyle, especially if they had bad habits growing up. As well, others may be afraid of failure and may be influenced by the opinions of others. In short, there are many concerns in people’s minds around changing their eating lifestyles. This is what I’ve seen in my practice, working with clients, and what I usually recommend.

People are concerned about their body image. Maybe it’s time to do reverse dieting.

This is true, especially if they are significantly overweight. I usually recommend that when a person is trying to lose weight or improve their body composition, they practice self-love. Embracing the body you’re in is not a form of complacent, but it helps you to be realistic and not beat yourself up, as this is just a stage of life. See it as a motivation towards achieving a better version.

Some may be concerned about adjusting their budget to eat healthier. 

When you eat healthier, you may have to adjust your budget. However, the money you used to spend on junk food, you will be using to invest in healthier, quality whole foods. And, contrary to what people believe, eating healthier is not expensive, in fact, is cheaper and beneficial to your body, compared to junk foods. As a matter of fact, you can create a lot of budget-friendly meals to achieve your health goals. I often create smoothies as a nourishing compliment to my eating regimen.

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How reverse dieting can help: People think about “restrictions” when eating healthier.

People often think that to eat healthier you must go through restrictions. Which can be damaging not only for your relationship with food, but also your metabolism and overall well being. When you think about depriving yourself, you take away important nutrients from your body. This common “dieting” mindset is what keeps people stuck on yo-yo dieting.

Eating healthier doesn’t mean that you have to be fasting, or eliminating food groups. It means that you must simply make swaps for healthier food alternatives.

You can also take advantage of superblends or superfood smoothies. These foods are packed with so much nutrition value and benefits, that you won’t want to miss including these in your healthy eating regimen. I tried Splendid Spoon superblends, and I love that they have superfoods, are fully plant-based and help boost your metabolism. You can easily have them for a quick meal replacement, post-workout smoothie, or simply as a complete snack. These smoothies are perfect for busy people, who are always on-the-go. Splendid spoon offers many flavors and bundles, plus deliver right to your door. Get 15% off here.

People are often being judged by their food choices or poor body image. 

Sometimes you just have to remember that other’s opinions about you are none of your business. You just need to keep moving forward and do what’s best for you. If you go to a family gathering and often feel shame around food or being bullied because of your body image, you must remember your process is for you. Everybody is unique, and while you’re learning how to eat healthier, you shouldn’t let people’s opinions define you.

Some people are worried about losing food freedom. 

If you learn to eat the right quality whole foods often, you shouldn’t worry about embracing balance in your life. As a matter of fact, it is healthy for your brain to eat varieties of foods. That’s why reverse dieting is beneficial for your mindset and overall wellness. When you learn how to eat healthy without actually having to track every portion, calories, macros or even “demonizing” foods, you have a healthier and sustainable life.

Read more: How to deal with emotional eating: 5 Ultimate hacks

Others are afraid they will lose motivation and “willpower”. 

Sometimes motivation is what we make of it. Understanding how your body works takes time and compassion. More often than not, people who struggle to lose weight have other underlying issues. You may have hormonal problems, stress, your energy levels are whack, and may even have gut problems. So, while you may have to address those other issues, don’t beat yourself up. All you need to do is focus on building consistent healthy eating habits, so that we don’t always rely on motivation or “willpower”.

Some people are hesitant about changing their lifestyle based on their cultural eating values.

Caribbean descent people, like me, tend to think that eating healthier will deprive us from our favorite foods. This is true, especially if we are used to cooking certain dishes like our ancestors. Again, it all goes down to embracing balance and including variety. You should also approach healthier alternatives to certain ingredients. This doesn’t mean that you will lose food taste or essence, though.

Others may think that they are not good in the kitchen, they will lack time or that meal prepping is too much work. 

Forget about the idea that you have to be perfect in the kitchen, to have things going for you. This “perfection mindset” is what most times keeps people stuck with their healthy eating habits. So, I encourage you to take time to develop small habits, in the kitchen, or when you save food, even when you meal prep. Things don’t have to be perfect in order for you to have sustainable results. Embrace consistency over perfection.

Read more: How to stop binge eating now with these top tips

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People think that they have to go through fad diets to get faster results. 

There is nothing worse than doing a fad diet, only to end up frustrated 6 months later, because you gained the weight back. You need to have a healthy eating regimen that allows you to include varieties of whole foods, from all food groups. 90% of those that do fad diets, gain the weight back in a matter of months or even within 5 years. So, we are embracing reverse dieting, to really focus on food value and nutrition, rather than deprivation and quick, unsustainable fixes.

Adding vitamin supplements to your healthy eating regimen will ensure you’re getting all the essential nutrients for your body and that your metabolism is in check. I am currently taking Whole Food Women’s Multivitamin, from the Vitamin Shoppe. This is one of my favorite natural metabolism and immune system boosters. You can get Whole Food Women’s Multivitamin at 10% discount here.

Impatience is real. Reverse dieting will help you ditch the false expectations.

Rome wasn’t built in one day, and neither are healthy eating habits. If you know what I mean, eating healthier takes time, self-love, patience, dedication, perseverance and goal-drive. If you want to see results in a few days, when you’ve had a bad eating lifestyle for years, you’re being unrealistic. Remember to not beat yourself up and that patience is key to lasting success. Reverse dieting can help you avoid falling into eating anxiety caused by impatience.

People may feel frustrated if they are not getting the results they wanted. 

Again, when people set unrealistic expectations about weight management and eating habits, is when frustration comes. Rushing through things because we are focused on the “now” and not the future is what makes us fail constantly. Change the mindset and habits to develop a long-term strategy. Eating healthier should be a lifestyle, not a short term diet.

Reverse dieting can avoid self-comparison and negative self-talk

Comparing yourself on social media to the trendy model and influencer can be detrimental to your mental health. Remember that people go through stuff in their lives and what you see in others may not be what you think it is. People only portray what they want others to see. Never ever compare to someone else’s lifestyle and don’t self-talk negatively.

How to properly do reverse dieting?

If any of these is your case:

• You’re struggling with weight loss resistance
• You feel bad about yourself every day
• You feel okay but are tired of your current restricted calorie regimen
• You crave foods because you know you’re not eating enough
• No matter how much you decrease calories, the scale doesn’t budge
• You’re sick of not seeing muscle gains in the gym

Then, you need to consider reverse dieting. Your metabolism may need a reset. This will help to revamp your weight loss/ weight gain goals, fat burn, and improve your energy levels, among other things. You can start by checking out this calculator. With this information, you’ll have to break these calories down a little bit further to determine how many grams of carbs, fat, and protein you’ll need. A nutritionist can help you out with this. Let’s say that you are at 30% protein, 30% fat and 40% carbs and you’re eating less than that you may have to make adjustments. It all depends on whether you’re trying to gain or lose weight. I highly recommend that you look for a certified nutritionist, who can better assist you in providing a personalized meal plan that caters to your needs and fits your lifestyle.

How are you going to embrace reverse dieting? Let me know in the comments below. Sharing is caring.

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