| -> | | | | I hate this one because it has caused millions of |
| Diets are filled with dogma about when, what and | | | | people to equate physical activity with punishment |
| how much to eat. Certainly "the rules" are usually | | | | for eating. As a result, many people either hate to |
| based on observations that make sense, but | | | | exercise or use exercise to earn the right to eat. |
| unless you understand why you do certain things, | | | | While it's true that your weight is determined by |
| you'll break the rules as soon as the temptation is | | | | your overall calories in versus your calories out, |
| greater than your motivation. | | | | exercise is only part of the equation and has so |
| Let's examine some of these myths, where they | | | | many other important benefits. Instead of using |
| come from and how to make long term changes | | | | exercise to pay penance, focus on how great you |
| that will work for you. | | | | feel, how much more energy you have, how |
| Myth: Don't Eat After 7pm | | | | much better you sleep and how much healthier |
| Your metabolism doesn't shut off at 7:01 pm so | | | | you're becoming. In the long run, you are more |
| why is this rule so common? It's based on the | | | | likely to exercise because it feels good than |
| observation that many people who struggle with | | | | because you're forced to. |
| their weight overeat in the evening. Most have | | | | Myth: Follow Your Diet Six Days a Week Then |
| already eaten dinner so they aren't snacking | | | | You Can Have a Cheat Day |
| because they're hungry. They snack because of | | | | This is absurd! What if you were a harsh, overly |
| boredom, television, loneliness and other triggers. | | | | strict parent six days a week then completely |
| Rather than creating a rule to address those | | | | ignored your kids every Saturday? How would |
| habits, ask yourself "Am I hungry?" whenever | | | | this approach work for your marriage or |
| you feel like eating in the evenings. If you truly | | | | managing your employees? |
| are, eat, keeping in mind that your day is winding | | | | It just doesn't make sense to try to be perfect |
| down so you won't need a huge meal. If you | | | | (whatever that is) Sunday through Friday while |
| aren't, consider why you feel like eating and come | | | | obsessing about everything you're going to eat on |
| up with a better way to address that need. Ken, | | | | your day off. Then on Saturday you overeat just |
| a man in one of my workshops, realized he was | | | | because you're allowed to so you end up feeling |
| just bored so he started doing stained glass in the | | | | miserable all day. Huh? Personally, I'd rather enjoy |
| evenings to entertain himself. Whatever works! | | | | eating the foods I love every day, mindfully and in |
| Myth: Eat Small Meals Every 3 Hours | | | | moderation. I call this being "in charge" instead of |
| This rule is based on the fact that many thin | | | | going back and forth between being in control and |
| people tend to eat frequent small meals. | | | | out of control. |
| However, most of the thin people I know don't | | | | Myth: Eat X Number of Calories a Day |
| check their watch to tell them it's time to eat - | | | | Does it make sense that you would need exactly |
| they eat when their body tells them to. They eat | | | | the same amount of fuel every day? Aren't there |
| when they're hungry and stop when they're | | | | just days when you're hungrier than others, |
| satisfied. Since that tends to be a small meal, they | | | | maybe because of your activity levels or |
| get hungry again in a few hours. | | | | hormonal cycles? |
| Instead of watching the clock, begin to tune in to | | | | Rather than setting yourself up to "cheat" on |
| the physical symptoms of hunger to tell you | | | | those hungry days and forcing yourself to eat |
| when to eat. And remember, your stomach is | | | | more food than you want on your less hungry |
| only about the size of your fist so it only holds a | | | | days, allow yourself the flexibility to adjust your |
| handful of food comfortably. By learning to listen | | | | intake based on your actual needs rather than an |
| to your body's signals, you are likely to follow a | | | | arbitrary number. Important: for this to work long |
| frequent small meal pattern naturally. | | | | term, you also need to learn to tell the difference |
| Myth: Don't Let Yourself Get Hungry | | | | between physical hunger and head hunger. |
| This one is based on the belief that overweight | | | | Myth: Carbs are Bad (or Fat is Bad) |
| people are incapable of controlling themselves | | | | This "good food-bad food" thinking makes certain |
| when they're hungry. In my experience with | | | | foods special. As a result, you may feel deprived |
| hundreds of workshop participants, once they | | | | and think about them even more than you did |
| learn to tell the difference between physical | | | | before. Worse yet, healthy foods become a |
| hunger and head hunger, the opposite is true. | | | | four-letter word. |
| Think about it. When you're hungry, food tastes | | | | The truth is all foods fit into a healthy diet. Since |
| better and is more satisfying. My grandmother | | | | different foods have various nutritional qualities |
| used to say, "Hunger is the best seasoning." | | | | and calorie content, you can use the principles of |
| Besides, if you aren't hungry when you start | | | | balance, variety and moderation to guide you |
| eating, what's going to tell you to stop? Of | | | | without trying to restrict an entire food group. |
| course, you also need to learn to recognize | | | | Truth: You Are In Charge |
| hunger and make time to eat before you're too | | | | I assume the rule-makers are well-intentioned and |
| hungry since it's harder to make great choices | | | | don't realize that they've created a tight rope that |
| when you're starving! | | | | most people fall off sooner or later. |
| Myth: Exercise More When You Cheat | | | | |