5 Ways to Reframe Your Critical Voice to Achieve Your Weight Loss Goals

by Caitlin H,

Mar 29, 2021

We all have a critical voice — that nagging thing inside our own heads that has formed a pattern of negative thoughts that can bring down our self esteem. For some people, it’s a lot louder than others, and that can be detrimental. In fact, how you talk to yourself plays a big role in whether or not you achieve your weight loss goals. It’s important to learn how to counter your critical voice with a positive spin on things and look at life in a more optimistic way.

We put together a list of 5 ways to reframe your critical voice to achieve those weight loss goals and gain a happier lease on life.

1) Today, I ate badly.

Reframe it: What specific things did I do that led me off-course?

It’s natural to want to label things as “good” or “bad,” but that doesn’t help much when it comes to affecting change. Change that black-and-white, emotional thinking to something more practical by identifying what choices you made throughout the day that led to the decision to eat a high-calorie meal, engage in boredom snacking, etc.

Example: Instead of thinking, “I ate badly today,” think, “I skipped breakfast and that led me to be hungry and snack on chips instead later in the morning.”

2) I messed this up and now I have to start all over.

Reframe it: I am human and make mistakes, and I can move forward from here.

Almost nothing in life is all-or-nothing, and thinking in that way will only make you feel defeated and want to give up. Meeting weight loss goals is about taking one small step forward at a time. It’s about growth. It’s not about being perfect. No one is, and beating yourself up because you weren’t is not helpful.

Example: Instead of thinking, “I have to start from the beginning — AGAIN,” think, “One bad meal or unhealthy choice does not define my progress.”

3) I’m not seeing the numbers on the scale go down, so I’m doing it wrong.

Reframe it: I am seeing positive changes like more energy and sleeping better.

Remember, losing weight is a marathon, not a sprint. There are going to be weeks you lose more, weeks where you lose less and weeks where you may see no change, and that’s ok! For the weeks you don’t see the number on the scale move, instead of feeling discouraged, think about the other positive changes you’re making for your overall health, such as lower blood pressure, improved heart health, lower cholesterol, better sleep or more energy.

And, if the pattern continues, consider keeping a journal about what you eat and any fitness you do during the week. That can help you identify areas of weakness that might be contributing to the lack of change.

Example: Instead of thinking, “This isn’t working because I still weigh the same,” think, “I played with my kids for an hour the other night and didn’t feel tired! I have so much more energy!”

4) Does this outfit make me look fat?

Reframe it: How does this outfit make me feel?

One of the most rewarding aspects of losing weight is buying new clothes — so why ruin it by asking yourself, or your friends, if an outfit makes you look fat? You shouldn’t even be thinking the word “fat.” That’s not a healthy word when it comes to your weight and will only diminish your sense of self-worth. At the end of the day, all that matters is how you feel in an outfit. Do you feel attractive when you put it on? Good. That’s all you need to wear it with pride and confidence.

Example: Instead of thinking, “My belly sticks out in this blouse,” think, “This blouse is a size smaller than I used to wear, I love the color, and it makes me feel pretty.”

5) I’m missing out because I can’t eat that.

Reframe it: I am making a healthy choice to stay on-track with my weight loss goals.

There are going to be plenty of occasions where you are tempted with unhealthy food — get-togethers with friends, restaurants, work, you name it. Instead of focusing on what you’re “missing out” on, focus on the fact that you’re making a healthy, positive choice to meet your goals. And, even if you do slip up, remember, one bad meal does not negate all the positive change you’ve made. It’s okay.

Example: Instead of thinking, “I’m bummed I can’t have a slice of the cake, this sucks!” think, “I may not be eating a slice of cake, but this is bringing me that much closer to reaching my goal!”

Ultimately, the power of positive thinking is a real thing that can work wonders for your self-esteem and achieving your goals. Always try that glass-half-full mindset, and you won’t just see the change, you’ll feel it!

What’s something you think about negatively that you can reframe into something positive? Share in the comments below!


Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

Published at Mon, 29 Mar 2021 10:00:00 +0000

The Danger of Eating Fried Food (Plus 5 Healthier Ways to Cook!)

by Caitlin H,

Mar 22, 2021

Fried Foods

Every time you eat, you’re either preventing disease, or you’re inviting it — that saying can be viewed as especially true when it comes to eating fried foods.

That’s according to a new study published in the January 2021 edition of the journal Heart, which found that fried foods are tied to a higher risk of heart disease and stroke. Researchers analyzed previously published studies that followed hundreds of thousands of participants and compared their food choices with their risk for heart disease, stroke and sometimes death. The results were alarming, showing that those who ate the most fried food had a 28% greater risk of experiencing a major cardiovascular event, as well as a 22% higher risk of heart disease and a 37% higher risk of heart failure.

And the risk gets greater the more fried food you eat — with each additional four ounces of fried foods weekly greatly increasing the chance for premature death.

Dr. Gabe Mirkin, a fitness guru, longtime radio host and sports medicine doctor with more than 50 years of practice, explored the study in a recent blog post.

“When you cook with water, the temperature cannot rise above the boiling point, and the sugars in foods combine with the water to form end products that have not been shown to be harmful,” Mirkin explained. “On the other hand, when sugars or carbohydrates (chains of sugars) are cooked with proteins or fats at high temperatures and without water, the sugars bind to the proteins and DNA to form chemicals called advanced glycation endproducts (AGEs). High-temperature cooking methods that do not use water include deep-frying.”

While it can be tempting to partake in deep fried foods (hello French fries!), there ARE other methods of cooking that don’t pose as much risk to your health.

We compiled a list of 5 alternative methods to deep-frying foods that still pack that flavor punch without the excess calories and fat from frying.

1) Steam it!

Steam It!
Who doesn’t like their vegetables bright, tender and fresh? Steaming is the perfect way to achieve that, particularly for delicate vegetables like carrots, brussels and asparagus. Plus, steaming keeps most of the nutrients intact and is quick and simple to do.

It’s easy! If you have a steamer basket, fill a medium pot with water, boil it and place the vegetables in the basket to cook until they’re tender.

If you don’t have a basket, place 3 golf-ball sized balls of aluminium foil in the water in your pot, rest a heat-proof plate on the balls, pop on your veggies, cover and steam until they’re crisp or tender.

2) Roast it!

Roast It!
The oven is your friend whether you’re in a hurry and don’t have time to be present while something’s cooking, or you’re just looking for an all-over, evenly cooked taste that works for pretty much any ingredient — proteins, veggies, you name it. Roasting works especially well if you’re not usually a big fan of vegetables because it brings out a naturally caramelized taste that elevates them to the next level.

Preheat the oven to whatever your recipe calls for. Line a baking sheet with aluminum foil for proteins (easy cleanup!) or parchment paper for veggies. Set the timer to whatever time the recipe calls for, pop it in there and voila! That’s it. Simple, right?

3) Grill it!

Grill It!
Grilling is a great, healthy way to prepare food. Plus, it’s one of the easier ways to do things (especially when it comes to cleanup time), and it is just the thing for a nice evening on the back patio as the weather warms up. Grilling makes for good, crisp veggies and gives meat a nice, smoky flavor.

Be sure to fully preheat your grill before cooking the food. Different ingredients call for different ways of grilling (whether over direct heat or a bit away from it), so be sure to check the best method for whatever you’re grilling.

4) Sauté it!

Saute It!
Sautéing is quick, easy and packs a ton of flavor into meats and veggies. Veggies retain their nutrients and meats retain their juices, making for a fast way to whip up a delicious, home-cooked meal.

Heat a non-stick pan on the oven burner. Place a bit of liquid in the pan (olive oil, water or broth). Add your chicken or veggies and heat them through for as long as the recipe calls for. That’s it!

5) Braise/stew it!

Stew It!
What’s better than a slow-cooked veggie or meat on a cool night? That’s exactly what you’ll get by braising or stewing your dish, which works best with heartier vegetables or starches like potatoes or squash, or with meats like pot roast or pork shoulders.

If you have a crockpot, that is one of the best ways to slow cook your meal. Follow the recipe, but the gist of it is placing the protein in water, broth or even wine and letting it cook for 6-8 hours. This is an especially great method if you’re able to start something early in the day so it’s ready to roll by dinner time (without you having to do anything else!).

What’s your favorite cooking method? Share in the comments below!


Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

Published at Mon, 22 Mar 2021 10:00:00 +0000

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