Want To Lose 5 Pounds Before Christmas? Do This

Do you like to talk about books, win free books and connect with others who love books? Then join our amazing private Facebook group, The Girlfriend Book Club, today. You'll love it!


A few months ago, a friend and I met for brunch at a new restaurant in town. She had recently lost a lot of weight and was in the mood to indulge. As she browsed the menu, she said, "I might get pancakes or French toast. Any interest, or are you being 'good' today?"

Her remark struck a chord with me. Being "good" was her not-so-subtle (girl) code for "Are you dieting?" or, more accurately, "Are you depriving yourself today?”

For most of my life, I thought that deprivation was the key to losing weight. But what if that actually isn't the case? What if it’s possible to have your cake (or French toast) and still lose 5 pounds by Christmas?

Do or Diet Culture

Since I was a young child, I remember my mother being on a diet or talking about dieting. When she was on a diet, she ordered salad with grilled chicken, dressing on the side, or a bagel with the insides scooped out. When she was off her diet, she would indulge in sweet treats, pasta dinners and several rolls from the bread basket. By the time I was a teenager, I was on the same on/off diet rollercoaster.

"Most of us grew up on a steady diet of well … diets that promised quick results if we just had enough willpower," explains Dr. Jenn Salib Huber, RN, ND. "The problem with a 'diet' mindset is that it usually means short-term, strict eating plans aimed at quick weight loss. For midlife women, this can backfire and have a negative impact on metabolism and muscle, leaving us more preoccupied with food and leading to weight cycling."

Intuitive Eating Takes Training

Of course, the concept of moderating what you eat rather than entirely depriving yourself of foods you enjoy is nothing new. But intuitive eating is not something that everyone can do instinctively. For many of us, especially those who grew up in the peak of diet culture, it takes training.

"Moderation isn't about eating everything in the 'right' portions," explains Salib Huber, who’s also a Certified Intuitive Eating Counselor. "It's about learning to trust that you can have what you enjoy without losing control. That trust takes practice, but it pays off with less stress about food and a more peaceful relationship with eating."

Tying Mood to Food

Nicole Bodin, MS, RDN, explains, "When we label foods in terms of 'good' and 'bad,' we are assigning them human emotions. It causes people to feel a certain way about themselves, emotions such as guilt and shame, when they eat these foods. But a food isn't 'good' or 'bad' and people are not 'good' or 'bad' based on what they choose to eat on a given day."

Assigning foods a specific emotional meaning can lead to overindulging. "When you see foods as black or white, it gives them a ‘special power,’” explains Bodin. "If you choose to deprive yourself of certain foods and then have a 'cheat' day, you may eat more because it feels like the last time you can have it."

"The all-or-nothing mentality feels like control,” she adds. “But deprivation makes the brain fixate on what it can't have, which often leads to rebound eating."

Normalize Indulgences

Shifting from deprivation to moderation involves cultivating a healthier relationship with food that allows flexibility and enjoyment without guilt.

For starters, try to stop emotionally labeling foods as 'good' and 'bad' and instead focus on nutritional value. Bodin says, "A daily diet that focuses on lean proteins, whole grains, fruits and vegetables is ideal."

Foods that are high in sugar or heavily processed are likely to be easily overconsumed. But cutting them out of your diet entirely is not the answer. "Demonizing certain foods just makes us crave them more," explains Salib Huber. "Many menopausal women make the mistake of falling into restrictive diets or going 'all in or all out' instead of embracing a pattern of eating and movement that works with their changing bodies.”

The key is to normalize indulgences into your diet so that these "treats" become less special. "If you know you can have ice cream whenever you want, then you probably won't be as excited about it," says Bodin. "A few bites may be satisfying because you know that this isn't the last time you can indulge."

Moderate for Weight Loss

As the holidays approach, you may be eager to shed a few pounds but worried that it will be impossible with all the indulgences of the season. But moderation can make it possible to eat the foods you enjoy and still lose weight by following these four tips:

1. Ditch the "I'll Be Good" Mindset

"It's a holiday joy killer," says Salib Huber. "Enjoying favorite foods during the holiday season is part of normal eating. Focus on choosing what you love most and slowing down enough to taste them."

2. Forget the Clean Plate Club

"You don't have to eat something just because it's there, but you also don't have to avoid it because it's 'off limits,'" explains Salib Huber. "Most people assume that unconditional permission to eat means always saying yes, but you can also give yourself permission to stop when you're satisfied, not stuffed." If you don't want to waste food, consider splitting a dessert with a friend or bringing half the portion home.

3. Recognize Hunger Cues

Learning to recognize hunger and fullness cues can take practice. “It's less about portion control and more about changing the experience of eating so it feels balanced, enjoyable and easy to maintain,” says Salib Huber.

4. Think Beyond Food

While what you eat plays a significant role in weight loss, other factors also play a role. Getting adequate sleep, staying hydrated, managing stress and engaging in strength training can all help when trying to lose weight.

 
Have any of you lost weight lately? How did you do it? Let us know in the comments below.