Plan your Meals and Treats

June 27, 2022 0 Comments

Good angel on one shoulder, bad angel on the other. One small voice whispers to you that you can do something, the other that you can not. One insists that you want something, but the other reminds you that you should not have it. We all face the internal struggle to make good decisions while weighing the options. We all have this internal dialogue.

Good angel on one shoulder, bad angel on the other. One small voice whispers to you that you can do something, the other that you can not. One insists that you want something, but the other reminds you that you should not have it. We all face the internal struggle to make good decisions while weighing the options. We all have this internal dialogue.

“I deserve” are perhaps the two most peril words in fitness. On the one hand, this may be the appropriate recognition of diligent work. But far too often we use it as a license; a shield to hide from the consequences of the choice that we know are not in line with our goals.

The error “Worthy”

There are many athletes who appeal to their diet. They can be tempted by the “I deserve” mentality, but they resist the nutritional goals that you set for yourself. How do you do that? They possess a high level of discipline that requires practice to achieve. Or maybe you have a weight loss experience that has definitely changed your attitude, because the idea of returning to your former weight is not an option for you.

This is a matter where the dictionary can be informative with our way of thinking. Merriam-Webster defines merit as “being worthy, deserving, suitable or fit to be rewarded.”If we apply the expression “to be worthy” to the pan of brownies, it sounds a little weird, right? Am I worthy enough to eat brownies?

The mentality that we are or are not worthy enough to consume any food becomes a peril way of thinking when it comes to nutrition. It is a concept that can also stimulate eating too much or too little. Many of us have such a poorly formed concept of ourselves and our value that the chances of applying exactly “I deserve” to our diet are almost zero. For this reason, I think that it is best to remove these words from your vocabulary.

How to get rid of “I earn”

I work with an awesome nutritionist who has taught me so much about my mentality regarding my diet and my personal goals. His approach is not related to diets, but to the lifestyle and the creation of a reasonable and manageable nutrition plan that can be maintained and integrated into the life of the average person for long-term health. The following are my points to remember from the conversations that you and I had. Instead of following the concept of what I earn, I focus on the following points:

Plan your meals and treats

Planning and preparing meals is sometimes not much fun. But they are really important if you have training and fat loss goals, or even if you are looking to keep where you are right now. Food bought and prepared for your week relieves stress and anxiety, because you know exactly what you need to eat and when. Instead of making half a dozen decisions a day about portion sizes or choosing healthy foods, do it once, at the beginning of the week.

Don’T Make It Weird

If you have planned your diet for the week, you probably also know in advance that you are organizing a friend’s birthday party at a brewery on Friday evening. Have you planned your diet at the beginning of the week to take into account the beer and cupcake that you will have on Friday night? If so, great! Enjoy the devil of this beer and cupcake. If you have not worked out the potential for additional food and drinks in your diet for the week, decide in advance whether you will participate and leave your destination for the week, then stick to your decision. Only you can decide what you are ready to have (or not) in a particular social situation. If you need to politely refuse at the party, do it. But do not make it strange and go into the details of your dietary goals for the week to the selfless listeners who take beer and cupcakes at the party. If you have decided on beer and cupcake, stay sensible and do not opt for 10 beers and 7 cupcakes. Remember your goals at this time.

Use moderation

Flash News: the food is delicious. There are world famous restaurants for a reason. If you are going to your favorite restaurant, take your favorite meal while you are there. Life is made to be appreciated! But if you know that your diet has stopped all week and that this dinner has an anxiety-relieving side, adjust your mindset accordingly.

Be responsible outside of yourself

Having like-minded friends when it comes to training and nutrition is one of the most valuable assets you can have. I have a friend who works with the same nutritionist, so I’ll send her a message if I’m struggling, proud, or having a frustrating day. Friends who support or encourage you can help you feel like you’re not alone with your nutritional goals.

Focus on your goals

Where does your diet fit in with your goals? Are you ready to compromise your goals on this day or this week in order to have what you want? If so, then decide and be ready to make this decision yourself. If you know you have to walk 10 miles the next day, the basket of fried fish may not be the best choice. It doesn’t mean never having the fish basket, it just means there’s a better time in your workout schedule to have it. Think outside the present moment. This perspective can help you make a lot of decisions for you.

No One Deserves Sweets

If you integrate one or all of the above concepts, I believe that you can get out of the spiral “I deserve”. Enjoying the food is important. Instead of earning, enjoy it. Instead of winning, enjoy it. Do not train to eat sweets. Sit on this stool chair and eat cheetahs occasionally, and please don’t do burpees afterwards.

By replacing the emotional reaction with an objective assessment, you will enable yourself to make more rational decisions and strengthen positive behavior more consistently.

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