SP Premium
1-99 SparkPoints 1

Making healthy changes shouldn't feel like a punishment!

Voted Popular Blog Post: View All Popular Posts

Wednesday, January 01, 2014

Making healthy changes shouldn't feel like a punishment!

This blog is stemmed from a conversation I over heard at the gym today. There were a couple newbies there asking for weight loss advice. Of course I listened because I love hearing what others suggest and maybe learning something I haven't already learned on this journey. What I heard didn't set well with me though....let me be clear I'm not saying it was right or wrong information I am not a nutritionist this is all my own personal opinion. These girls were being told everything they shouldn't have....among the list was dairy products. I'm thinking really??? because I eat yogurt at least twice a day. The fact no or low dairy was mentioned did not bother me. What it was, was all the you can't have this, or shouldn't eat this or that etc, etc. One girl said she had cut out all this stuff and lost 30lbs in the first month. I was thinking that's great...but what happens when you start eating it again? I just feel like telling people not to eat this, that, and the other may make them successful short term but what about for the long haul? And eating so strictly eliminating so many things you like I can't imagine feels good....I'm sure it feels like a punishment and I can say that because I know I have been there. I have tried diets eliminating things and have lost weight but felt like I was missing out on stuff and essentially being punished rather than seeing it as doing something good for me and before I knew it I could only handle that deprived feeling for so long I would then over endulge in the thing I had cut out of my eating and the weight came back plus some(this happened on more than one occasion). So what I'm encouraging you to do is to learn to eat what you love in moderation and learn how to make some of your favorite not so healthy meals a little healthier. This way you aren't feeling deprived and like you can't have something or like you are being punished. Measure out the portion size and have it and put the rest away. If you know its something you will not have portion control with then in that case don't put yourself in a situation that you have to test your will power just have it when you have someone supportive there to help hold you accountable to not over do it. I went through a phase that I didn't go to certain restaurants because I knew I would overeat when I went. It was a process but I have gotten to the point that no restaurant is off limits and I'm in control with Gods help not the food....I wont let food have that power over me again! I enjoy the food I eat I don't feel like I'm being punished. With each healthy choice I make I'm actually rewarding myself and it feels good which is why I am confident knowing these changes will last a life time. So please don't fall for the gimmicks of losing 10lbs in a week or any of that. Try portion control and moving more. Make small changes you can live with and once you adapt to those add more. The weight may come off slowly and the journey might be long but baby steps are still steps and will get you far...every little thing you do adds up! Try the 80/20 rule of eating healthy choices 80% of the time and have your splurges the other 20%.

Temporary changes = temporary results

Changes you can keep life long=life long results

I'm not saying it will be easy! Its hard, but its not a punishment! You are worth the work! God has bigger plans for you than you do for yourself! He's given you the strength you need to do it you just have to believe in yourself and know you are worth it!

"The secret of change is to focus all of your energy, not on fight the old, but on building the new"-socrates
Share This Post With Others
Member Comments About This Blog Post
    This is such a great post! It sounds weird, but I tend to watch youtube videos about health and weight loss. I just watched one today that was about this very same thing. I agree that if you cut things that make you happy, then the changes are going to feel like a punishment. I am a really picky eater and I am dedicating myself to eating healthier. I am not cutting out everything I love to eat; I am just going to make it occasional! Like you said living by 80:20 sounds great!!! :) Thank you for sharing!
    2044 days ago
    this is the best advice emoticon ever! Thank you for sharing.
    2553 days ago
    2591 days ago
    Thank you Tracy for taking the time to share this insight with so many of us. When trying to learn how to eat more healthy and choose the best foods , it can be overwhelming. I have always been blessed by your writings. I have learned a lot from you and am encouraged by your testimony.

    2633 days ago
    I needed to have someone else say it! It is so easy to hear the diet plans that have been "successsful" for people, and start to wonder what I am doing wrong. You are so right. It isn't about deprivation.
    2637 days ago
  • no profile photo CD4617866
    Thank you...
    2669 days ago
    so true! thank you:)
    2671 days ago
  • HHOLT6
    Love it" thanks for the reminder! emoticon
    2673 days ago
  • NEED2LOSEN2010

    2681 days ago
    2682 days ago
  • no profile photo CD12405360
    Yeah, I believe you. It shouldn't feel like a punishment. I think it should feel as a duty that you owe to your body for the many things it helps you do. emoticon
    2682 days ago
  • no profile photo CD14528014
    Thank you. I've been doing a lot of thinking along the same lines myself. emoticon
    2683 days ago
    Congratulations and thanks for your advice. I do agree. I would be a very unhappy camper if I had to completely cut out certain foods.
    2684 days ago
    I'm at the beginning of my journey and I completely agree with you. In the past I have tried simply eliminating a lot of the food that I was told wasn't good for me.. But eventually I would give in after a few days or weeks of not eating it. I'm in the process of learning moderation... An example is since the beginning of the year I've been pretty good at focusing on eating healthy which for me means not so sugar, and let's of fruits and veggies. This morning my best friend showed up where I work with donuts so instead of sayings no and watched everyone else have one while I just watched I got a donut but only had half of it.
    2688 days ago
    I totally agree with this blog. There is still places I do not go to eat such as buffets as there s too many temptations for me. The bottom line for me is tracking, portion control and doing some form of exercise every day. There is no magical pill or surgery that truly works long term. Keep up the good work. I am sure your family is so proud of you!! You Go Girl!!!
    2690 days ago
  • GRETA242
    Thank you so much for still being here on Sparkpeople and for continuing to post blogs even though you have reached your goals. Thank you so much for continuing to encourage those of us who have a very long way to go in our healthy living recovery.
    2696 days ago
    Congratulations on all of the changes you have made. i am the beginning of my journey. At 216 I wonder if I can really lose the weight. But I do believe God's plans for us are bigger than our own. I have started watching my food, I have started exercising. I recently joined a gym to up my exercise and I'm looking forward to Zumba which you mentioned.

    Your story is inspiring and lifts me up to keep going. Thank you for sharing your experience.

    2702 days ago
    You story is so motivating. If you can do it, so can I!
    I have finally adopted this idea as well - that you have to be able to eat normal foods in MODERATION instead of cutting out a lot of things to lose weight quickly. We live in a world that lacks patience. We want what we want NOW. Losing weight is the same thing to many people, myself included up until now.
    Being healthy is not about cutting out all the things that you love and enjoy. Being healthy is not about beating yourself up for not losing weight faster.
    Being healthy IS about taking steps and making the right choices every day, and losing weight little by little.
    You success is so moving and so encouraging. Thank you for sharing your progress and faith!
    2713 days ago
    Just when I was having a mental breakdown about how many calories, and this app or that app. I read this! I love it. Great advice, and it's so true. I could not imagine eating things I hate for a lifetime. Like you said, you can eat whatever you want but in moderation. Especially the idea of making what you love into healthier version. :)

    I can't wait to see what God has in store for me. I recently and back to working on myself again. I know I can do this.

    You look great by the way! What an inspiration.
    2714 days ago
    love this blog! and so true! people who keep their weight off will tell you, everything in moderation!
    2717 days ago
    So glad you are being successful using moderation. Others may need other approaches and that is okay too.
    2717 days ago
    Loved it! emoticon
    2717 days ago
    I so agree! Thanks for the insight. Just watched the video of your segment on the news reporting your wonderful weight loss. So proud of you and your accomplishments. I know your family is so happy to have an active mom! Nice job!
    2718 days ago
  • no profile photo CD8781023
    A blog well written! emoticon Great advice; deprivation is NOT the answer! Moderation is!
    2718 days ago
  • _BABE_
    I have been debating on what avenue to go because I thought just moderation would not be good enough. Thanks to you I have confidence that I don't have to cut out any food group to succeed! emoticon emoticon
    2718 days ago
    Amen! Deprivation is not a good thing. Even thinking about it makes me want more of what I am trying to avoid. Yes, moderation in everything
    2719 days ago
    Thank you Tracy. This is exactly what I needed to read. I need to trust the process and not rush things. The results will come!
    2721 days ago
  • _JODI404
    I could not agree with you more!!

    Sometimes I will make a very temporary change that I don't intend to maintain, such as limiting my sweets. I do it as a "reset button" to readjust my mind and body back to proper portions and moderation when things may be going a bit "too far." Other than my resets, which are infrequent, I only eat and drink in the way I intend to maintain for life!

    T R U T H! :
    Temporary changes = temporary results

    Changes you can keep life long=life long results


    2721 days ago
    Well said, great blog!
    2722 days ago
    You said all the key thing's that I need to remember while on this journey!

    emoticon emoticon
    2723 days ago
    You are a truly amazing person! You are the epitome of inspiration! Love this post. You are so right on all your comments.
    2724 days ago
    Awesome advice!

    2725 days ago
  • ALOFA0509
    YOU KNOW IT SISTA!!!!!!!! A-MEN- Congrats on making PEOPLE Mag Half their size eddition!! Your Amazing emoticon
    2725 days ago
    2726 days ago
    emoticon emoticon
    2726 days ago
  • no profile photo CD12193808
    2726 days ago
    emoticon blog Tracy!! emoticon
    2726 days ago
  • TANYA602
    I hear you loud and clear and echo these same words! Initially I was discouraged that I wasn't losing the weight quickly, but now that I'm where I want to be weight wise, I can so see the benefits of losing slowly, learning new habits and making exercise a priority. I've seen people fall off the wagon and gain back the weight they've lost, only to have to start over again and feel more frustrated. I wish they could all read and learn from your blog. Big hugs and love to you!
    2726 days ago
    I think you are a super-smart lady. (Of course it doesn't hurt that I agree with you 100%! When I see people eating nothing but potatoes, or nothing but smoothies, or the meal replacement bars, I just think -- how on EARTH can you keep this up? How on EARTH is this teaching you to eat appropriately?

    temporary changes = temporary results
    lifelong changes = lifelong results

    2726 days ago
    You hit the nail on the head. You have to develop a life style not a constant binge/diet relationship with food.

    Thank you for putting it out there in black and white. We all need reminders from time to time.
    2726 days ago
    emoticon Tracy! I sincerely hope you those girls cross your path again because they certainly could take advantage of your experience.
    2727 days ago
  • RYLEE2014
    emoticon emoticon
    2727 days ago
  • no profile photo CD13876765
    Maybe you could print out some helpful articles & be prepared to share them if this situation occurs again. (which you KNOW it will) Give people the benefit of your wisdom!!! Speak up & share what you know! You could really help somebody.
    2727 days ago
    2727 days ago
    2727 days ago
    This is so true! Thanks for posting girl!!!!
    2727 days ago
    2727 days ago
  • no profile photo CD14269084
    Couldn't agree with you more!

    emoticon emoticon
    2727 days ago
  • no profile photo CD13354694
    emoticon emoticon
    2727 days ago
    2727 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.