See if you can relate to this scenario.
It’s Monday and you start a new diet, or just decide you are going to “tighten up” your nutrition and “get back to basics.”
You decide to cut back on your calorie intake or reduce carbs. You start working out. After the first 3 days you notice your pants getting looser. Yay! It’s working.
So you cut back on calories and/or carbs a little bit more while hoping for even quicker weight loss.
Then on Friday night you go to an event at your child’s school.
There’s cupcakes and cookies after the school event is over. You tell yourself you will be, “good” and not have any sweets.
You feel strong and proud that you are making the decision to stick to your goals. In fact, in a way you are even judging others who are eating the sweets for not caring enough about their health as much as you do.
Then another day goes by and one of your kids is eating ice cream.
“Have some ice cream with me, “Mommy,” your little one says.
You consider your current scenario… Your pants are looser. You know you had the willpower to say, “No” to sweets at the school event, so you feel strong enough to share some ice cream with your child.
You share a small bowl of ice cream with your child.
But then something happens. Your child goes off to bed and you find yourself drawn to that ice cream in the freezer again.
“Maybe I’ll just have one more spoonful of ice cream,” you say.
So you eat some.
Then you have some more ice cream.
Suddenly, before you know it, the rest of the carton is gone and you have a stomach ache from eating so much of it.
Does this sound familiar?
This is how I lived during my 14 years of yo-yo dieting.
This is SCARCITY MINDSET in action. And years of dieting creates scarcity mindset. We ban certain foods and feel guilty when we do cave and eat them. Oftentimes one bite of the forbidden food leads to a slippery slope of binge eating, all while we were trying hard to reach our health goals.
WHAT DO WE DO INSTEAD?
Abundance vs. Scarcity Mindset is one of the top mindset shifts that helps us reach our goals and lose weight for good without yo-yo dieting anymore.
When I finally decided to give up yo-yo dieting for good, I decided to create my own sustainable approach to weight loss and health.
I would focus on ADDING more healthy foods instead of BANNING foods I used to avoid on diets.
I would constantly remind myself, “There’s always more where that came from.” That’s Abundance Mindset.
Scarcity Mindset is when we tell ourselves that we shouldn’t be eating this, or we can only eat it now and we’ll be banning it again tomorrow since we’ll be “back on the wagon” then.
Scarcity Mindset is a major contributor to binge eating and yo-yo dieting.
Have you tried this mindset shift before?
It can feel a bit scary when we first start, but it’s so worth it to keep practicing for long term results!
Remember, the more extreme our dieting methods, the harder we tend to rebound later.
You don’t have to be an expert on how to do this mindset shift to begin. To start, pick one food you used to ban. Pick a food that doesn’t feel too overwhelming to start with while you practice. When you start to allow the food into your regular meal rotation, remind yourself, “There’s always more where that came from.”
This is just the beginning. I’ll be talking more about this mindset shift in future blog posts, and teach you how you can get off the yo-yo diet train for good.
If you found this article useful, you may also enjoy my most recently published resource guide Beat the Weekend Binge.
Brand Spankin’ New Freebie: BEAT THE WEEKEND BINGE
If you haven’t picked up your free copy of Beat The Weekend Binge yet, you can get it HERE.
I’ve never been more proud of a resource I’ve created for you guys than I am of this one! It comes with a PDF sharing my 3 strategies to stop the weekend (and evening) backslides, and then 5 follow up daily coaching emails to further teach the strategies. Those follow up coaching emails get really raw and personal. Some of it I can’t believe I shared and I was nervous to publish it, but I wanted to do it for those who struggled like I did.
It makes me angry there are not more resources out there to help us with issues like this.
The “perfect diet” doesn’t do us any good if we struggle with the mental/mindset stuff.
Again, this download is FREE for those who are interested.
I’ve put my best tools into it & I’ve been hearing great feedback already.
“Thank you for this! I feel like you are totally in my head and understand! I’ve already started making progress.”
“This has been tremendously helpful to me. Thank you.”
Again, I’ve created this helpful resource to help you stop nighttime snacking and binging on the weekends. If you haven’t downloaded your free copy of Beat The Weekend Binge yet, you can get it HERE or simply let me know below so I can get it to you ASAP.