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March 09, 2017 5 min read 50 Comments

Dieting can be a major problem. Diets  often require you to follow strict guidelines with regards to what, how and when you eat but they don't really do much to help you understand and listen to your body and its internal cues. Diets  can make you unnecessarily anxious and worried about your calorie consumption. Dropping your caloric intake is one of the keys to weight loss but it is not the only one.

 


Ditching the restrictive diet concept and adopting mindful eating habits is a far more sustainable way to shed pounds. It allows you to think about the nutritional value of your food while paying attention to what your body is telling you it needs and/or wants. Some days, you will need a little more food than you do on other days and that's okay. You need to be able to cut yourself a little slack. If you are too stressed out about your eating, you'll raise your stress levels which can only make things worse. When you're stressed, your sleep will be thrown out of whack and your stress hormone, cortisol, will rise -- neither is good for weight loss!

Here  is how to use mindfulness to beat 5 common diet problems:

1. You don't go to parties because you're afraid you can't eat what is being served.

Mindful solution: Relax. Go to the party and have a good time. Be your charming and lovely self. It is okay to have those foods now and then! If you must, limit yourself to only the foods that really speak to you. The ones that tempt you. If it doesn't taste amazing, don't eat it. It isn't going to taste any better if you eat more of it. Similarly, if something tastes wonderful, enjoy it. Eat small bits and love every second of it. Slow down and TASTE it!  Again, it isn't going to taste better if you eat more so really relish in the bits you are consuming!

2. You really "want" dessert but think you "shouldn't."

Mindful solution: Dessert can be hard to navigate. Sweet treats trigger our brain's reward centers and make it difficult to slow down. When dessert time rolls around, ask yourself a few questions: are you full? Is this a special occasion? If the answer is yes, have some dessert! And don't worry about how you "shouldn't" be eating it, just enjoy it. Slow yourself down, take your time with it. It can take your brain up to a 30 minutes to register that your stomach is full. By slowing down, you reduce your chances of overeating. Maybe you only need or have room for half of the dessert. Or maybe you end up eating the whole thing. And if you do, it's not the end of the world. No one can white knuckle their way through life forever trying to avoid any and all temptations. Give yourself a break!

3. All of your meals from the past month have been nutritious and healthy but you didn't really enjoy them.

Mindful solution: Eating well doesn't mean you have to eat food that tastes like cardboard. Steamed broccoli and chicken is great but it can get old pretty fast, we get it. You can eat a wide range of nutritious meals without ever giving up on flavor. It is okay to add a little maple syrup to your morning oats or you can dip your raw veggies in some hummus. Don't eliminate any major food groups from your diet, you won't be able to sustain it. If you really like a certain dish and it doesn't fit completely into your healthy eating plans, find a cleaner way of making it. There are lots of  food swaps out there that can bump up the nutritional value of your meal without taking away any of the pleasure. It might take a little creativity but the effort is worth it if it gets you closer to your goals, right?

If you don't even know where to start with this sort of thing, give a meal plan a try. The BodyRock Meal Plan is an excellent place to start. It offers 30 days of meals and snacks that more than prove that healthy eating is far from boring. Full of flavor and variety, this plan is easily adaptable to your personal tastes. It comes with a nutrition guide that will help you better understand the ins and outs of clean eating so that when you are done the 30 days, you will know exactly how to plan and prepare healthy meals for the rest of your life! Stop eating food you don't enjoy!

[bctt tweet="7 Signs Your Eating Habits Are Too Restrictive"]

4. You constantly eat celery or carrot sticks because you are  always hungry.

Mindful solution: Being on a diet doesn't mean that you should be hungry. As we said above, try not to remove whole food groups from your diet. You'd be amazed at how many calories you can cut from your diet without having to go "no carb" for example. Replace your fancy sugar laden coffees and sodas with water, or if you need flavor, fruit infused water! You'd be amazed at how many calories you save that way! When it comes to what you are eating, make sure you're taking advantage of healthy fats, fiber, and protein. These foods are digested more slowly which means they stay in your stomach longer, keep your blood sugar level, and prevent you from feeling constantly hungry.

5. You're afraid to eat out at restaurants.

Mindful solution: It is true, when you're trying to eat clean, restaurants can be a scary place. But remember, you don't have to eat all the food that gets put in front of you. Skip the bread basket and appetizers and stick to the main entree. Eat slowly and know that you can take home what you don't finish. It is important to keep in mind that restaurant servings are ridiculously large, if you take your time, chew your food, and truly enjoy your meal, you won't need to eat all of it. If it helps, ask your server for take home container when the food arrives and put half in the container before you even get started. If you only eat until you are satisfied, you'll never have a problem! Being restrictive with your diet creates an obsession with the numbers and little else. So much about losing weight and getting healthy has to do with how you feel. Doing something that makes you feel anxious or guilty will not be effective in the long run. Adopt a mindful approach! Allow yourself to eat small amounts of whatever you want. Food should never leave you with regrets!

.

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

We’ve put together a 7 Day Guide that helps you to buy the right foods and prepare the meals that are going to help you eat well and create healthy habits in your lifestyle.

Learn More about the Clean Eating Challenge


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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

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