Health Do’s and Don’ts

Do you feel like you’re on a roller coaster listening to everyone’s conversation and advice on what to do and maybe more so not do to reach your health goals? First, it’s remove the foods you love, then it’s stop eating for long periods, then let’s sprinkle in food group restrictions because carbs, dairy, and beans are evil. The list goes on and on, and after you’ve applied all that you could without losing it, you’re upset that the scale isn’t reflecting all the work you’ve put in, GRRR!

By now, your body knows this cycle all too well at its 100th attempt to avoid, remove, restrict, basically what feels like starving yourself toward results. Your body may say, “Nah, we know what’s going to happen!” and therefore, the scale stops budging, and you start plotting the next epic self-sabotage move. Yikes!

We get it; it’s discouraging and seems hopeless, so why not return to the other end of the spectrum where at least you were momentarily happy? Well, instead, here’s an idea: let’s flip the script for change so you/your body can pause and say, hmm, this is different; now we’re getting somewhere! Here are some Do’s and Don’ts that will help turn the tide.

Do’s:

Schedule this weekly:

• Laugh

It’s a great de-stressor

• Get some sunlight (safely)

Phew, it’s finally getting warmer

• Plan to be intentional daily, weekly, monthly

Do what you say you’re going to do and mean it, and yes despite hangups; be sure to have a plan for those!

• Add treats (responsibly)

This is a part of a healthy meal plan

• Take a hike, walk on the tracks/park, catch a fun gym class with a friend

That way, this never feels like work, well, maybe it’s work and play, lol!

• Journal what is health-promoting as well as your pitfall(s)

Consider exploring, stay curious, ask questions

Don’ts:

• Daily weigh-ins

Focus on health strategies instead. You know when you’re following them. When you are, consistently, results are inevitable.

• Use words like cheat, restrict, try

Instead, use words like treat, include, and “Do. Or do not. There is no try” - from the wise words of Yoda!

• Say, “I didn’t eat all day, so I went to/ate at”

Why?

• Feel guilty/ashamed

Is there something to learn here?

• Mindlessness therefore reactive

Be intentional and therefore proactive

• Use food to suppress emotions/stressors

Find alternative outlets to cope healthfully!

Habits are hard to break, especially when we’ve attempted to change them so many times to no avail. Let’s face it: we may need support to re-approach this dilemma and possibly adjust our goals to make them more realistic. Perhaps consider including other health professionals to guide and support this journey. 

Nutrition Custom Care understands all the “Ups” and “Downs” in this process all too well. We cheer on your wins and specialize in figuring out a way to move through your challenges. Perhaps you may need a nudge in the right direction. It’s our pleasure to provide strategies that can jumpstart your journey. For National Nutrition Month, we’re discounting all online courses by 50% until 3/31/2025! Take a look and see: https://services.nutritioncustomcare.com/courses!