How many here have ever been on a diet to lose weight? Weight-watchers, Slimming World, low-calorie, low-carb or low-fat… how many have you tried??
In 2016, Huffington post shared an article claiming that 57% of British women had been on a diet to lose weight in the last 12 months and of those, two-thirds reporting being on a weight-loss diet most or all of the time. That’s pretty shocking! Dieting in the traditional sense is not easy. It takes effort to go against your bodies’ natural signals and purposely eat less food than it is asking for in order to lose weight. Yes you might lose weight but sustaining this tension between “want it” and “can’t have it” over a long period of time depletes your mental and emotional energy reserves, intensifying cravings and leaving you feeling drained and vulnerable to over-eating which undoes all of your hard work.
It’s no secret these days that diets don’t work but still many people continue to try for lack of a better option. I’m here to tell you that there is a better option! It’s called the Non-Dieting Approach to health coaching and it’s the method that I was taught to use with clients as a health coach. The Non-Dieting Approach is based on researched methods of health promotion including Intuitive Eating and Health at Every Size® which encourage working with your body rather than against it in your pursuit of health.
So what exactly is the non-diet approach to health coaching and how does it compare to traditional dieting methods?
|Traditional dieting methods||Non-diet approach|
|Main goal is weight loss, body shape change or size reduction.||Encourages you to adopt healthy lifestyle habits, regardless of weight, shape or size|
|Advises control of food quantities by weighing, measuring and counting portions||Teaches you to regulate eating based on internal signals of hunger and fullness (intuitive eating)|
|Often recommends using a food diary to count calories or macros with targets set based on goals||Recommends you use a food diary to understand eating behaviours or the effects of different foods or meals|
|Categorises foods as good or bad based on the rules of the specific diet||Removes all moral labels from food and teaches you to accept nourishment in all forms|
|Uses exercise (especially cardio) as a way to burn calories or fat and offset the food eaten||Supports you to find ways to move your body that bring you joy and build self-appreciation|
|Self-monitoring of progress is typically weighing, measuring or taking photos of your physique||Self-monitoring is based on behaviours and may include a journal of thoughts and feelings.|
|Often any weight lost is regained within a 5 year period after the diet||Does not always result in weight loss but lifestyle changes and health benefits can be sustained long term|
|Risks of increased body dissatisfaction, reactive binge eating, chronic or yo-yo dieting, further weight gain||Encourages positive self-image and body acceptance, boosts confidence, improves happiness and vitality|
The Non-Diet Approach is exactly the method I used to recover from chronic dieting and find true health. Through this method I was able to get back my period after 8 years of Hypothalamic Amenorrhea caused by restrictive dieting and over-exercising, both of which I believed were healthy at the time. I was able to reintroduce foods I loved that I had been restricting for many years believing that they were bad and eating them even in moderation would make me unhealthy (and these were the same foods that I used to then go and binge eat in secret when I couldn’t hold myself any longer). I was also able to let go of my rigid exercise regime which was getting in the way of my social life and impacting my family relationships.
These days I have a very balanced approach to food. Unlike my expectation that lifting dietary restrictions would lead to a life long junk food and sweets binge, I found that actually I settled into a natural pretty healthy dietary pattern with plenty of treats sprinkled in without the guilt. After letting go of my gym obsession, I found more enjoyable ways to move my body which feel like a hobby rather than a chore or a punishment and I genuinely look forward to these activities! And what about my weight? I quickly settled into a natural set point weight for my body type and have remained there within a 5lb range for the last 5 years without any real effort other than maintaining the healthy lifestyle habits I built.
I want this type of health and wellness for you too! If you are sick and tired of restricting and punishing your body to lose weight and want to let go of dieting for good, I can help. We will work together to gain clarity on your vision of true health, develop goals and strategies to get there and I will offer you support and accountability in taking action. Breaking free of chronic dieting takes a 180 mindset shift and the unravelling of some deep held beliefs about what it means to be healthy but together we can get there!
If you are interested in learning more about health coaching with the Non-Diet Approach or want to apply for one of my coaching spots opening up this week, head over to the Contact page of my site or drop me an email at firstname.lastname@example.org.