One thing I've noticed about myself and about the people I've been helping over the last year and a half is how everybody struggles with something different, when it comes to eating. Your nutrition in 80% of how you look and feel and the thing that people struggle with the most on their health and fitness journeys. I've also learned that there is not a "one size fits all" solution. That's why there are SO MANY fitness and nutrition programs out there, but not everyone is at their goal weight and in peak physical condition.
DUH.
Generally speaking, I have found five different categories of "dieters" fall into when they are not achieving success. I don't like to use the word diet because I think it has a negative connotation (when really, a diet is just the combination of foods that you eat).
Which of the following categories do you fall into?
The Snacker:
You snack throughout the day-- a couple chips here, a piece of chocolate there, maybe even a few apple slices or a handful of nuts. You may not even know what being hungry OR being full feels like. You figure if you're not eating giant meals, you're golden... but you're still not losing any weight.
The Problem: You're constantly thinking about the next snack, and even though you're never full, you still may be eating too much, too often.
The Solution: Plan out your meals... don't let your eyes and your hands drive what you eat and when. Save about 2-3 hours in between the food you eat, try to incorporate a little protein every time (keeps you fuller longer).
The Habitual Dieter:
You try every new diet especially that require you to without entire types food groups. You become sucked into the "science" behind these diets and the success stories behind them, without thinking about your own personal habits and needs.
The Problem: Cutting out entire food groups (when there is no allergy or other medical problem) can leave your body void of certain nutrients. In order to cope, your body will react by leaving you dissatisfied, fatigued, and eventually cause you to fail... either by starting to eat the foods you originally cut out OR eating junk foods that satisfy your cravings.
The Solution: A wide variety, balance and portion control of healthy carbs, fats and proteins is the answer!
The Binger:
Your willpower is strong... until you eat one [insert junk food here]. Then everything falls apart in a wild moment of madness.
The Problem: Depending on the binge, it can negate all of your hard work and willpower to eat well the other 90% of the time. Plus, binging is often one of those habits that is connected with your emotions... it starts because of a certain emotion you're feeling, and ends with your feeling guilty and self-loathing.
The Solution: Know your weaknesses. Either relax and allow yourself some treats when you normally wouldn't, or create a situation where there is not enough junk to binge (just buy a two-pack of cookies, share with a friend, give the rest away).
The Zombie:
You eat out of habit, routine, and EASE, barely conscious of what you're eating.
The Problem: For starters, you're not getting a variety of types of food. Eating the same foods everyday almost guarantees that you're missing some key nutrients, since there isn't a magic combination of foods that you could eat in one day that would give you everything you needed. Secondly, you're probably eating the same things everyday because it's easy. Easy foods usually mean highly processed, refined foods that come in boxes and bags off a shelf or a freezer.
The Solution: Plan your meals into your day so you have some time to prepare and cook. Try one new thing every day. Eat at your kitchen table and have a glass of wine :)
The Comfort Eater:
You eat to fill a void, because eating feels better than your painful feelings.
The Problem: You don't know when you're hungry, but you know when you're feeling bad. You don't eat food to fuel your body, you eat to feel better emotionally. It usually doesn't work.
The Solution: Talk to someone. It's more than just the food. And work on learning when you're hungry and how to eat a balanced meal. Once your body feels better because you're putting good food into it, it will be easier to make your mind better as well.
