When your body is trying to tell you your diet or lifestyle change isn’t as healthy as you thought
We are constantly bombarded with how unhealthy we are as a nation. We’re getting more obese year on year, our children are more obese than they’ve ever been, we don’t exercise enough, we eat too much and we don’t eat enough of the “right” foods. The government have even written a Childhood Obesity Plan in order to try and tackle the growing problem of our nation’s health. It’s natural to respond to these messages by trying to be healthier in your own diet. That’s perhaps largely the purpose of some of these messages.
Many people set out on diets with great intentions: they want to feel more energised, be more active and hit their daily fruit and veg quota of 7 a day. Alongside those intentions is a dieting industry that is massive just waiting to help you on your way with ‘quick fixes’ and ‘easy plans’.
For example, at Be:FIT 2017 when I was looking at a product the sales person assumed I wanted to lose weight and tried to sell me a formula for that. I was a healthy weight and had no interest in losing weight. It seems that everyone is fair game regardless of their health status because the dieting industry’s message is quite clear, we could all do with losing some weight. Not all diets are healthy and sustainable though. There is a massive failure rate for dieters. The storm of trying to lose weight can look very overwhelming and bleak.
If you have decided that you want to lose some weight, or revamp your diet then there are some tell tale signs that your diet isn’t all that healthy despite how many celery sticks and crackers you trying to fill up on.
You’re always hungry:
If you’re always hungry then your diet isn’t sustainable. Your body makes hunger signals in response to a need for energy and nourishment, e.g. food not some spiritually embodied meal replacement shake. Identifying real hunger from emotional, boredom or habitual hunger however can be tricky but ignoring your hunger regardless of the reason for it isn’t leading you anywhere healthy.
Your diet is stressful:
If you find yourself hangry and stressed because you can’t find a suitable something to eat that you fancy then that’s pretty stressful. This could indicate that you’re diet regime is to restrictive. Food is a form of sensory enjoyment and when that enjoyment becomes a huge stress and you find yourself wishing you could be non-human so you didn’t have to eat because it’s too much stress then it’s time to re-evaluate the sustainability of your diet.
Eating becomes about emotions:
We all comfort eat to some degree. A classic break up scene involves copious orders of pizza and ice cream in front of the TV. Emotional eating becomes a real problem when eating patterns and behaviours become a way of experiencing, expressing of stuffing down emotions, whether that’s overeating or under eating. It can go either way. Responding to emotional overeating with a restrictive diet to “undo the damage” will only fuel your disharmony with food. There’s a whole range of good advice, books and support available out there to help with healthy expression of emotion and regaining confidence with food.
Fat becomes a feeling:
Fat isn’t a feeling. It isn’t an emotion either. If ‘feeling fat’ becomes a regular rhetoric for you when you’re feeling something unpleasant then it’s time to do some digging about what you’re really feeling. When fat becomes a feeling, whether you actually are fat or not becomes irrelevant and you can find yourself feeling ‘fat’ even when you’re very underweight. It also entrenches the negative connotations to the word fat, which gives the word way more weighting than it deserves.
Guilt and shame start hanging around:
A diet that is very rigid can mean more chance of swaying from the plan. This creates and heightens feelings of guilt for eating a ‘bad food’ such as chocolate bar. No one died from a heart attack because they ate a chocolate bar or two on occasion. Feeling so emotionally worn down because you ate something doesn’t have a place in a healthy relationship with food. None what so ever. If the shaming is coming from someone else for your food choices and it keeps happening it may be time to stick up for yourself. I don’t mean punch them, but in a reasonable way saying something along the lines of “I’d rather you didn’t comment on my food Karen” might help avoid internalising their judgement or snapping with a “FUCK OFF KAREN!!”.
We are all constantly bombarded with messages that we as a nation
are unhealthy. We’re getting more overweight and obese. We’re not
exercising enough. We drink too much and eat too much of the wrong
You’re Always Hungry:
One sure fire way of knowing that your new dietary lifestyle isn’t
sustainable is by how hungry it leaves you feeling. Your body makes
hunger signals in response to needing energy and nourishment.
Identifying real hunger from emotional hunger or boredom hunger,
or habitual hunger can be tricky – and if you now live in a permanent
state of hunger most of the time with a growl in your stomach then
chances are something is a miss.
Your Diet Is Stressful:
If you find yourself crying because of a food, then something isn’t right.
If you’re stressing because nothing available to eat is fitting with your
new dietary lifestyle then maybe it’s too restrictive. Food is a form of
enjoyment that is very natural to us. Sometimes making big changes
can be slightly stressful as you adjust, say if you’re transferring from an
omnivore to a vegetarian diet. However, if it feels overwhelming or too
restrictive then maybe a longer transition time might help to gradually
ease into your preferred dietarylifestyle.
Eating Becomes About Emotions: We’ve all comfort eaten for some
reason or another. The problem really emerges when eating replaces
emotions, whether that’s overeating as a way to deal with emotions,
or under eating. Neither scenario is entirely avoidable but as a default
then this starts spelling trouble with your relationship with food.
Dieting as a way to ‘undo any damage’ caused by emotional eating will
only fuel the disharmony with your relationship with food. There’s a
whole range of advice, books and therapies available to help with
healthy expression of emotions.
Fat Becomes a Feeling: Fat isn’t a feeling. You don’t ‘feel fat’ emotionally
speaking. If that becomes a default rhetoric you use when you’re feeling
a bit crap then, without sounding like a psych stereotype, do some digging
about what you’re really feeling. Maybe you’re upset, or angry or annoyed.
It can be anything which solidifies the argument that fat isn’t a feeling.
Guilt and Shame Appear:
We often eat for emotional reasons. A classic break up scene is crying at a
film with a tub of ice cream. It’s a natural reward so if you’re feeling a bit
down or have had a stressful day then a glass of wine, or some chocolate
may be on the agenda. That’s totally cool; no one ever died of a heart attack
because they ate 1 or 2 chocolate bars when they were hacked off on occasion.
Guilt and shame are such strong emotions and they really have no place in
your life when it comes to food. Feeling so emotionally worn down
because you ate something doesn’t have a place in a healthy relationship with
food. None what so ever. If someone else tried shaming you for your food
choices and it keeps happening, it might be time to stick up for yourself and
ask them to not do that as nicely as you can. Maybe a “I’d rather you didn’t
Karen” instead of “FUCK YOU KAREN!” when you’ve reached the end of your
tether might be needed.
How to identify unhelpful media messages for body image and dieting.
Health and fitness advice is everywhere. You could read all day every day and reach no consensus on how to best eat and exercise for your health. There are entire businesses that rely on our need to transform ourselves in search of an elusive sense of happiness and ease in life. The TV is full of programmes showcasing different diets, including crash diets and their success stories. Advertisements bombard us with how their product will help us shape up as if we’re all too shaped down. That’s before we’ve even delved into the unfiltered and unedited online world.
Sometimes media outlets and their messages can be a bit of a trickster, packaging themselves as having our best interests at heart but really the underlying tone of the messages can ultimately make us feel a bit shit about ourselves. This only serves to fuel the diet and fitness industry because why would we be so desperate to spend our money on their products if we were satisfied with ourselves and our lives?
There are some ways to identify unhealthy media for your diet and lifestyle, even if they have ‘Health” in the title and pictures of 6-packs throughout their content. Below are 5 red flags that mark out the shit I should ignore from the shit I should really take on board, and get this, remain balanced.
They’re sure that you need to change in order to be happy. You can’t be too comfortable with yourself. You just can’t because if you were then how would magazines be a leading monthly seller? Unhealthy media assumes that you’re unhappy with yourself, and if you’re not it will give you reason to be unhappy with yourself. Then they’ll tell you how to change in order to not be unhappy with yourself. Of course it will seem like a simple and decent plan, but of course it fuels a cycle to keep you coming back for more like a crack addicted mouse chasing its next hit in a lab.
They have astounding “life changing” promises. If the author of the media is promising to change your life phenomenally then tread with caution. There is no one solution to all of life’s problems; they are too complex and varied. Being a certain weight, size or body shape also won’t make everything in your life easier, smoother and happier. You won’t breeze through life just because you’re a size 10. Life doesn’t work like that. Your boss will still be annoying. Your landlord will still be difficult and your overdraft won’t pay itself off.
They ensures that if you didn’t want XYZ before, you do now…
They will tell you what you want in life. If you didn’t want what is being prescribed before you do now. This can sway you away from what really matters in your own life and values to what someone thinks you need or ought to want. Abs is a big one, with ab workouts and cheat sheets everywhere. To be honest, maintaining my health is more important to me than abs.
They’re judgement loaded A classic lines includes, ‘if i can you can too’, and buzz words are: lazy, should, ought, and why not? If someone is self-righteous about upholding their lifestyle regime, as if anyone who doesn’t isn’t seeing the light yet and are stupid because of it, then that’s pretty unhelpful. Health is different for different people.
Just because someone is following a particular plan and another person isn’t doesn’t make one better than the other. Greedy, pig, and lazy are also unhelpful contexts within which to frame anyone and their habits or behaviour.
You feel shit after reading it and you didn’t before you started. I noticed this in particular with an image that circulated around Insta earlier in January. People who had achieved a level of self acceptance about their bodies were upset and feeling pretty damn shit about themselves. If you have a level of acceptance before reading or seeing something, then afterwards you’re finding yourself self-doubting yourself then put that shit down. Right. Now.You don’t need that shit in your life. Unless you’re feeling empowered to be healthy, I mean genuinely healthy not washboard abs super woman “healthy” then it’s likely not useful for you.
If you really do feel that you need help with your weight for health reasons, a qualified health professional is best equipped to help you out. Check credentials and go for dietitian or registered nutritionists as these are the only regulated nutrition professionals by government standards. There will be a post about this at some point.