August 20 2015

Ditch the Dieter's Mindset

Ditch the Dieter's Mindset

Written by Amber Leon, MS, DTR, RevUp Health Coach

Conventional diet logic follows a set timeframe to achieve quick results. Rapid, short-term weight loss through drastically reducing calories may result in fat loss. However, you also lose lean muscle and water, while your metabolic rate slows. Once old eating habits return, the weight piles back on, often leaving you heavier than when you began the diet.

Following a “diet” is no guarantee of results. So, what should you do? Instead of falling victim to on-again, off-again fad diets and instead, develop sustainable habits for the long haul. Try these simple tips to reframe your definition of diet and create a mindset of fulfillment and enjoyment.


Focus on How Food Makes You Feel

Your body is designed to tell you when to eat and when to stop eating. Calorie counts are just an average and with our metabolism always changing, our energy intake and burn are rarely static. Instead of calorie counting, pay attention to hunger, energy and cravings throughout the day.

Nix the Idea That You Need a “Plan”

Plans are a short-term fix followed for a specified period of time that often disengages our ability to listen to our body. Commit to consistently making conscious choices, based on how you feel. Trust that you will make the right choices for your body.

Subscribe to the “Can” Mentality

Many diets dictate which foods you can’t have, which causes our minds to fixate, crave, and binge on those foods. It is important to relinquish the need to control every food scenario or circumstance. Indulgent foods will always be available, let’s take them down from the pedestal and reclaim the power we’ve given them.

Set Actions that Focus on Process

Your mindset will drive your actions, which determine your outcomes. Relying on self-control and willpower will cause your journey to become rough, unfulfilling and unsustainable. Instead, practice being present in the moment, learning to understand the process to your sustained healthful behaviors. Choose small actions to begin building the habits you seek! 

Diets can drive us toward obsessive, distracting behavior. Develop the mindset for long-term success. Nutrition is not about perfection! Instead, strive for “better” to create a healthy mind and body. Lastly, don’t forget to celebrate the small victories along the way.

On RevUp? Log your meals and receive feedback from you RevUp Health Coach on your nutrition.

About Amber Leon, RevUp Health Coach

coach-amber.jpgCredentials: Master of Science (MS) in Nutrition
National Strength and Conditioning Association Certified Personal Trainer (NSCA-CPT)
Dietetic Technician, Registered (DTR) 

Specialties: Sport nutrition, group and individual consultations, corporate wellness, weight management, mindful eating, whole foods cooking, and educational workshops

More about me: I am originally from Northern California and I have my MS from Bastyr University. I have worked as a personal trainer and provided evidence-based nutrition for wellness, disease prevention, and optimal performance, advocating the healing power of nutrition. I also compete as a fitness professional in the International Fitness Body Building & Fitness (IFBB.)

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