7 Anti-Diet Culture Tips for Healthy Weight Loss
1.ALIGN YOUR MINDSET
“Health does not equal weight, so the only weight loss I want is HEALTHY weight loss.”
“How does my body FEEL?” (not look)
“Weight is just a number. I care about it because it will help accomplish my REAL GOAL of ______.”
2. MORE THAN CALORIES
Dieting messages often promote calorie reduction (calories-in < calories-out).
Thermodynamically, a calorie deficit is necessary for weight loss.
However, calorie counting alone does not account for the complexities of metabolism.
Different types of calories (carbs, fat, & protein) are broken down and utilized differently.
3. BALANCE BLOOD SUGAR
Your hunger & metabolism (and therefore, weight) are regulated by hormones, primarily insulin & cortisol.
Support balance by avoiding processed sugar (especially in beverages) and focusing on fiber, fat, & protein.
4. EAT REGULAR MEALS
Eating regular, balanced meals (especially protein for breakfast) is a key step for calibrating blood sugar & hunger hormones.
Food is information, so if your body senses scarcity, it will shift into starvation mode to conserve & store more fat.
5. WALK AROUND MEALS
Go for a walk before or after a meal—exercise is extremely effective for improving insulin sensitivity and stimulating metabolism.
Do not think of it as “burning calories”, but as improving how your body processes food.
6. SLEEP IT OFF
Sleep is a powerful way to recalibrate hormones, reduce stress, and support a healthy weight.
Minimize eating before bed, unless needing a snack to keep your blood sugar balanced through the night (then choose something with protein).
7. ADDRESS EMOTIONAL EATING
What else FILLS you besides food?
Focus on that when you tend to eat emotionally.
Stress is often the primary cause of unhealthy weight gain (or loss), so be gentle on yourself and focus on relaxing & recharging (rather than reaching for comfort food).
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