Tuesday, February 5, 2013

Motivated Mondays

4 weeks into the bodybuilding.com 2013 and my husband and I have both lost weight and body fat (body fat is the important one. Losing weight without losing body fat can be an indicator that you're losing muscle mass - not good!). I spent the last two weeks on the road for work and while I thought it would be more challenging to eat healthy and to eat 5-7 small meals daily, it was actually easier as I was eating out of a lunch kit for days at a time so I was forced to really plan ahead. How are your 2013 healthy goals coming along?

For motivation today, I want to talk about I don't versus I can't. For a lot of us, when we decide to lose weight or get in better shape, we immediately start making huge plans and commitments - I'm never eating cookies again, I'll work out 7 days a week, I'll lose 50lbs in 6 months, I'll never eat French fries again! And then the second we start our new plan (probably a Monday morning as if Monday's don't suck enough already), we feel deprived. We feel like all we're saying is I can't this and I can't that. And naturally the first response is feeling deprived and frustrated.  Especially when we don't see instant results (which, by the way, you never will!)

But what if we reframed our thinking? What if instead of I can't we said I don't or I'm not and it applies for that day or that situation? Then when it was something worthwhile or we felt more solid in our plans, we could indulge comfortable knowing how easy it would be to go back to saying no thank you, i don't eat that Wouldn't it be easier to say no to that piece of lousy office birthday cake if you knew the next time your favorite cake was offered to you, you could enjoy it guilt free? I enjoy some serious indulgences (if you follow my twitter @mrsmajseanbond or my Instagram @fatcityfit, you've been exposed to my indecent frozen yogurt creations lately) but only things I truly love. I don't like Hershey's chocolate so I don't eat it. I love Cadbury so I do. Saying I don't instead of I can't is surprising empowering and makes it much easier to stay consistent with your diet plan. It also removes the opportunities for food pushers (remember those people from Holiday Help??) to say things like "can't you just this once?" or "sure you can eat this cake, you've already lost weight" as if you aren't the one in charge of what you put into your body.

The simple re-framing has been shown to greatly improve weight loss success by making decisions not to eat something feel powerful and fully in your control instead of feeding into a feeling a deprivation.

I believe in a never say never attitude with food. There's lots of things I don't typically eat, for example pork and fat on meat. But the other day my husband and I made a phenomenal pork shoulder and the fat had crisped up really nicely and you know what? I ate it and it was delicious. I still feel comfortable saying I don't eat pork or meat fat because 99% of the time I don't and it's my decision not too. However the few times it looks or smells worth the calories, I will. It's about taking back the control and re-framing your food choices as your own so that it becomes consistently easier, a habit even, to eat 90% healthy, 10% treats.

Have you tried saying I don't instead of I can't? What's your biggest indulgence and how do you fit it into your healthy eating plan?


  1. Fitness all depends on what kind of food we are eating either they are healthy or not. The foods which we eat contains many ingredients and are beneficial for our body may also contain many such thing which are harmful for our body, the fat is one of those thing. Most of the times we start eat less food this is not beneficial for health, it is true that oily products or fat will less supply to the body but it is also true that other healthy ingredients also supply les to the body. So supplementary products are used for the fat reduction, it acts in two way, first one is it liberate heart energy to burn the fat as well as it used to block the formation of fat within the body.

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    1. Thank you for commenting! I definitely agree that nutrition is the biggest component of fitness. You can't outrun a bad diet. Fat is crucial, especially sources of good fat - your body needs fat to function, to insulate the nervous system and to absorb certain vitamins. Eating fat indicates to your body that its safe to release stored fat. Trying to starve your way to healthy will never work!
      Thanks for reading and commenting!