6 things to manage before going on a diet to manage your body
I remember every year hearing the hype and feeling the pressure to get my “summer body”. I vowed to start in March and have my bikini body ready. I never felt ready…ever. It only took 3 days of a juice cleanse or diet and I was done. My working out for 7 days in a row stopped also on day 3. I was always so extreme in my methods. That’s what we were taught…diets, detoxes, calorie restriction.
But now I do have a summer-ready body all year round. You want to know how? I gave up focusing on getting my body ready for one event or season and enjoyed a balanced and healthy life all the time. I can have fun no matter what my body looks like.
I also realized there are some things I really needed to address before I even tried to manage my body. This is for any time of year. Diet and exercise are a fraction of the equation to feeling good.
We want so much to have control over our food and exercise, but when we don’t have control over other lifestyle habits, none of the dieting and working out matters.
Do you go through this “summer body” challenge every year? Or maybe you want to lose weight quickly for a wedding or party? That is diet culture talking to you. That is the marketing talking to you. It’s not you and it’s not necessary.
Taking care of your body is a crucial aspect of leading a healthy and fulfilling life. However, it's so important to understand that managing your body goes beyond just food and working out.
Your physical overall health is intricately connected to your mental and emotional wellbeing. As I always say, “Nourish your entire life”, not just your body and you will be so much more successful…and happy.
Before or during your health journey, ask yourself these questions:
How’s your stress management?
Stress is a natural part of life, but it can wreak havoc on your body and mind if left unchecked. Stress is there to protect you, it but can really cause inflammation. When you diet and exercise heavily, you are adding more stress. I have clients who do “all the things”, but their body doesn’t want to release the weight when they are too stressed out.
When you're stressed, your body releases cortisol, a hormone that can lead to weight gain, inflammation, and a weakened immune system. Managing stress can be as simple as taking a few minutes each day to practice deep breathing, meditation, or yoga. I really like using tapping with my clients.
Stress is not something you can manage one day and let go of the next. It is best to employ daily stress management techniques. Sometimes even some quiet and alone time without your phone can relax and renew you.
What are your expectations and are they realistic and healthy?
Many people start a body management (diet and exercise) journey with unrealistic expectations. It's essential to set realistic goals that are achievable within your lifestyle and fitness level. Setting unrealistic expectations can lead to disappointment and frustration, which can derail your progress. Instead, focus on small wins and celebrate your accomplishments along the way. Find a way to celebrate your small wins daily.
Are you falling for diet culture tactics?
Are you equating weight with worth? It's essential to understand that weight is not an indicator of health or worthiness. Instead of dieting, focus on nourishing your body with whole foods, practicing intuitive eating, and honoring your hunger and fullness cues. Ditching diet culture can free you from the shame and guilt associated with food, leading to a healthier relationship with your body. And let’s be real…when you see “Lose 20 pounds in a month” or other marketing ploys, that is not for everyone, and it is not sustainable.
Are you comfortable being authentically you?
It’s hard when you don’t feel comfortable in your own skin. I honor you if you want to lose weight to be healthy, but please remember you are still you no matter what. You are not your body and can wear the swimsuit or dress anyway. You can still be fun, confident and healthy in your body even if you don’t lose weight for an event or a season. You may want to jump into the physical aspect of being fit, but the mental work has to be done in order for it to stick long term.
How are you speaking to yourself?
Negative self-talk is a destructive mindset that can hinder your progress and affect your mental health. Practice self compassion and kindness to yourself. Hate for yourself is not a good motivator, but love for yourself can help you along the journey. Your goals should be to do the best you can and enjoy the steps of the journey. Give yourself grace and credit for what you DO accomplish. There is never an absolute outcome other than to be as healthy as you can…mentally and physically.
Perfection is not required. Remember that progress takes time and that setbacks are a natural part of the process. In fact, they are necessary for you to learn what’s best for your body.
How’s your sleep?
When you get to midlife, sleep can be a challenge. Without it, you may make decisions that feel good at the time, but may not help your overall health journey. Hormones can really affect your sleep so getting tested may be beneficial.
Sleep helps you process the day, reset your hormones, and recover. Not only does your digestion get a break, but your brain gets refreshed.
Without sleep, food choices are rough and you won’t feel like getting movement in. Your cravings increase and you may rely on caffeine more. Your hunger and satisfaction cues can get thrown off.
Taking care of your body goes far beyond dieting and working out. Finding a balance with these lifestyle aspects, eating well and moving is the magic bullet.
Remember to nourish your entire life, not just your body, and you will be much more successful in your health journey. You will also be happier overall and have peace when you are not chasing a particular body.
Connect with me by scheduling a call to learn more about how I can support you in your midlife health journey.
XOXO,
Kim