You struggle with wanting a quick fix to weight loss, but on the other hand, you don’t want to go down the dieting rabbit hole again.
At least once in your journey to breaking up with dieting, the desire to lose weight will surface. This desire may actually never fully go away.
Let’s re-visit the following resources to help you stay in charge and honour what your body truly needs.
As no one strategy works for everyone, pick out the resources that may be useful to you when the struggle of wanting to lose weight surfaces. If the desire of wanting weight loss consumes you, please reach out to a non-dieting APD or health professional.
What to Do When You Struggle With Wanting A Quick Fix to Weight Loss?
You may feel alone turning away from dieting and weight loss because many people have many misconceptions about the non-diet approach, which keeps them stuck dieting.
If you are new to the non-diet approach read this first.
Check out some ways you can start to feel better about yourself.
Just a quick recap, attempting weight loss interferes with the body-set point, so if you want to weigh heavier than you do, dieting is not going to get you there in 95% of cases and usually makes things worse. You probably know this through your own dieting experiences. Keep this in mind when the going gets tough – Remember why you are non-dieting!
Do you need to re-visit the basics of nutrition and building a positive relationship with food? As you will understand from building a positive relationship with food, eating ‘normally’ or naturally is a huge part of this.
Are you wondering if you are even non-dieting?
Are you meeting your basic needs? When our ‘cups are not full‘, we tend to feel less in charge of things and more vulnerable to the messages of diet culture.
- Stop. Breathe.
- Think about how you’re feeling.
- Now ask, “What do I need right now?” This feeling of wanting to lose weight is often a cover for something else.
- Do I need food, rest, sleep, hug, chat, shower/bath, read a book, watch a movie, meditate, exercise, ask for help etc. >>> Go do that.
- When was your last meal? If it was more than ~3 hours ago chances are you may be hungry. >>> Eat mindfully (savouring each mouthful with all your senses) and intuitively (paying attention to how your body is feeling in response to the food). What’s your appetite saying to you? Do you know when you are hungry? See this post here.
- If you have recently eaten, was the meal satisfying? Did you fill your belly enough? >>> Next time try to choose something more satisfying and/or fill your belly a bit more.
- When you have the feelings/thoughts you’re a little “off track” explore this…
- Reflect on your journey and how far you’ve come. You may be surprised that you are practising intuitive eating some of the time. Check out this list of things intuitive eaters do.
- What have you done that’s been helpful in previous “off track” times? Revisit the nutrition assumptions that may lead you off-track.
- What are the “off track” times really about?
- Is it because you’re tired/exhausted >>> Go rest/sleep.
- Letting your self-care go a little? >>> Action plan around self-care strategies. Here are some ideas.
- Receiving comments from loved ones about whether what you are doing is “working”? >>> How can you build resilience to help manage situations like this when you can’t control other people? >>> Do you need set clear boundaries with yourself and/or others, have a meeting/chat etc.
- When you last felt in tune with your body, what did you do or what were you doing? Can you apply those strategies now?
Are you over-exercising?
When you are travelling along well, do you feel like you may self-sabotage and turn non-dieting into another diet?
Are you wondering if the “should” talk is helpful?
Are you wondering at what point you will become a normal eater again? Building skills to eat normally again is just as important as re-learning how to eat again, because we live in a society where non-dieting is not the norm, which can become very exhausting without these key skills.
Here is a quick pep talk for you.
As you can see there are many ways to help you with your struggle with wanting a quick fix to weight loss and it takes time.
If you are needing individualised advice, reach out to a non-dieting dietitian like myself.
In the meantime, here are my top non-dieting resources from around the world.