Quit Dieting for Good

Hopefully you enjoyed getting a sneak peak into my life last week, and learning how I intuitively eat and live. That episode might have also gotten you wondering what success looks like when you quit dieting.

Today, I want to go a little deeper into what it’s like to eat and live intuitively. I also want to address what “success” could look like in YOUR life. Keep in mind that success looks so different for so many people. As you saw last week when we took a look into what my daily life is like, every day is unique. In your own practice there will be some similarities, but success might be totally different for you. Embrace it!

In dieting, "success" tends to be very quantifiable because numbers are attached to it. For example, you can determine success using categories like body measurements, how much you weigh, and your body fat percentage. Those tangible success markers can be motivating – but they can also be really detrimental to your health. Since you are so focused on a number, you often aren’t realizing how great you DO feel in your body. You're also blind to some healthy habits you may have created, especially if the number aren't what you hoped for. It’s easy to get down on yourself, start to feel like a failure, and eventually just get into a nasty spiral.

Rather than getting hung up on these external numbers, I love to focus on listening to my body, actively care for myself, and learn to love who I am.

So this conversation about success, or a look at results that will start happening when you eat intuitively and take care of yourself, has to come from a place of love. Agreed? Remember that not every single one of these things will happen to you, because you are an individual. However, I will list some common occurrences that have happened to me and my clients, each of which we would call a personal success.

Also, as you guys know, my Quit Dieting for Good group program is currently open for enrollment until January 22nd. This is most likely the only time I will run this program this year. Since I’ve turned it into a 6-month course, I want you to be supported for 6 whole months and feel so confident when you go out into the world on your own, and use all the tools that we’ve been practicing. If you want to know more about my Quit Dieting for Good program, I encourage you to check it out now before it closes at caitlinball.com/quitdieting.

My program, Quit Dieting for Good, has six modules. I thought I would break down the successes by module (keeping in mind that your own experience will be unique to you!).

The first module is learning how to let go of restrictions. (Just so you know, each of my modules has audio to listen to, videos to watch, journal prompts, worksheets, special guests, and a meditation. Plus, you get a new module weekly for the first 6 weeks, along with a group coaching call where you get to ask all your personal questions).

One of the very first things that happens to my clients when they start learning about intuitive eating is one of two things: they throw away a food they don’t really like OR they stop eating something (even though it’s really good) because they are full.

I've had a couple clients tell me about throwing away "just OK" cookies. While dieting they wouldn’t have thrown them away because they didn’t know when they would allow themselves cookies again. Because of this, they had to eat whatever it was they were "allowing" themselves in each moment. (And then often binging on anything in arm's reach!)

With intuitive eating, all food is always available. That means that if a cookie is not that good, it’s not worth wasting time on. I had a giant bag of Hershey’s kisses in my house recently, and I didn’t touch them because I like other chocolate so much better. Therefore, the kisses simply aren’t worth it. (Except when they are on a pretzel with an M&M or a peanut butter blossom cookie. Then I love them!) The point is, my clients and I can leave food that is just OK, since we know that what we really want is available to us.

The other part is stopping when you are full, even when something tastes really good. I did this just yesterday. I bought a brownie because I really had a hankering for one, and I noticed one when we walked past a bakery. It was so good, but it was huge!

Back when dieting, I would have eaten the whole thing! With the mindset of "I'll start dieting on Monday", I would know that soon, a brownie like this wouldn’t be allowed. If that's the case, I better have my fill (and even eat more than is comfortable) right now!

As an intuitive ea...

Farah is a body activist and certified exercise nutrition coach. She helps women embrace their curves and master their health through body positivity, wellness, and nutrition. She encourages women to love themselves in bold & healthy ways.

Health and wellness have been a huge passion for Farah for a long time. She's on a mission to end generational curses from diet-related chronic diseases that have been rampant in both her own family, and in those around her. This passion for wellness only grew after going through her own journey with depression, which made Farah realize that she was absolutely consumed with the number on the scale, and with her physical appearance.

She also recognized that she was not the only woman dealing with those struggles. As she came out of her depression, she realized she wanted to create a shame-free platform for women to be curvy AND healthy. As her journey with body positivity has continued, she's grown in her ability to embrace ALL body types with love and compassion.

Some people believe that body positivity promotes obesity. Let's stop that idea in its tracks!

When lean trainers, nutritionists, or professionals normalize being extremely thin and fit, we start to think that we have to look like that to be "healthy". Farah reminds us that this isn't the case!

She cites a recent study that shows only 5% of what the media portrays is considered an accurate representation of American women. We all come in different shapes and sizes, and we shouldn't be confined by the media's narrow representations of women's bodies. These media representations have also played a role in perpetuating the myth that body positivity promotes an unhealthy lifestyle in general.

Farah shares that when she speaks at schools, she frequently asks young women what sorts of things people say that make them feel uncomfortable with their bodies.

Lot's of girls share they are often told they are "too thin" or need "more meat on their bones".

People need to understand that body positivity is for ALL women, of ALL sizes. It's not just a celebration of women with curves, but a celebration of every single woman and the body she is in.

True body positivity embraces healthy habits and all sizes. Those habits are not tied to the scale, or even to nutrition. Emotional, mental, physical, and even financial wellness can be considered.

Ultimately, self-love and self-care are powerful tools that promote wellness and wellbeing.

The media may make you feel that there is a "right" size to be...

but there isn't!

Whatever size you are, whatever shape your body takes, is exactly perfect. You can love yourself, accept yourself, and choose to embrace every dimple and curve that makes you "you".

Recently, bigger brands like Nike and Adidas are starting to shift towards showing women of different body types. These new perspectives can help clear up misconceptions and shame surrounding body love and they way we think about ourselves.

Hopefully, media representation will become more inclusive of all women, but even if it doesn't...

We can still choose to see ourselves as right and good, exactly as we are.

When we automatically think our bodies are "wrong", we can easily spiral into depression, anxiety, unhealthy emotional eating, and unhealthy food restrictions. Dieting and exercise that is being driven by these toxic emotions are not "healthy", even it means we are losing weight. Getting closer to an unhealthy standard doesn't make you healthier!

The health risks of living a life of shame and body hatred are so high! When we can release that tendency to shame ourselves for being "too" fat or "too" skinny and choose to love ourselves...

THAT is where the power (and true health) lies!

Look in the mirror and choose to speak LOVE over yourself.

I love my stretch marks.

My thighs.

My cellulite.

You're more likely to eat better, do better, and feel better when you speak powerful, positive affirmations over yourself and your life.

Rather than a spiral of shame and guilt, you can create a domino effect of love and self-compassion. This change in thinking isn't just for people who are in the midst of a traumatic experience.

Anyone can benefit from the bold & healthy choice to love themselves.

What underlying issues are stopping you from practicing a healthy lifestyle? What prevents you from feeling better in your body?

Whether you're a busy working professional, an overwhelmed mom, a college student with a packed schedule: you don't necessarily need a deep trauma to recognize that change would be healthy for you.

...

The fresh new year is coming SO soon. This is such a fun part of the year. With a new year, we all have a clean slate and an exciting new future. Most of us are leaning forward in anticipation!

As I prepare to teach even more women about how to kick dieting to the curb and embrace intuitive eating, I'd love to take a chance to respond to the two biggest (and most common) questions I get asked.

Ready? Here they are:

"Is intuitive eating healthy?" and its companion question, "How can I eat whatever I want and still be healthy?"

Have you ever wondered these things?

If so, you're in good company! These are good questions, and it's worth taking the time to explore the answers. As I share more, I hope you're able to consider whether intuitive makes sense for your life and needs!

But FIRST...

Have you signed up for the Food Freedom and Body Confidence Challenge? It starts with a workshop that covers the 4 simple steps of intuitive eating, and then follows up with 4 easy, daily challenges that give you a chance to practice intuitive eating. (You'll find out just how fun and easy it is!)

It's free, it's fun, and you can sign up today at:

www.caitlinball.com/challenge

Back to the two big questions!

Before we can determine if intuitive eating is healthy, we have to define what "healthy" even is. And honestly -- true health is about your WHOLE being. It's not just vital signs, numbers on a scale, or your level of physical stamina. In fact, the World Health Organization shares that:

"Health is a state of complete physical, mental, and social wellbeing, and not merely the absence of disease or infirmity."

Wow! Too often, when people talk about health they're only taking a limited amount of data into account. Ultimately they are often talking about (and promoting) some form of diet or exercise that will impact your physical body, but not much else. (Or worse...will have a negative impact on your emotional or social wellbeing.)

Intuitive eating, on the other hand, covers the WHOLE picture! Rather than just focusing on calories, workouts, or lists of food that you're "allowed" and "not allowed" to eat, intuitive eating considers your whole being. You learn about meeting your needs, what makes you feel good, and how you can best care for yourself.

My clients are often shocked but just how comprehensive intuitive eating work is!

So...is intuitive eating healthy?

According to the World Health Organizations definition, it IS! In fact, it's likely healthier than any diet or regimented plan you've attempted in the past.

The second question gets at the root of how intuitive eating can be healthy for you, since it literally means you can eat anything. So many people voice the concern that they'll only ever eat donuts or candy if they try to eat intuitively. After all, isn't that what we all really want?!

I go more in-depth on releasing restrictions around food in this episode (https://caitlinball.com/2019/09/intuitive-eating-101-letting-go-restrictions/), but I still want to touch on this here. Its a hot topic!

Here's the truth of the matter: You will NOT want chips and cookies all day, every day.

Yes, you might eat quite a few of them at first. But that part of the process is for your mental wellbeing. Giving yourself freedom physically helps you release the rules, stress, and tension you're mentally holding.

As you release stress around food (and being to eat the foods you've formally restricted), you'll eventually get to point where you recognize that those foods truly ARE allowed. And as you accept that, you're able to take those foods off their pedestal and simply accept them.

Again -- think of health as being physical, mental, AND social. Some steps you take in intuitive eating may emphasize one area (like mental health) first, but they come full circle and have a positive impact in other areas as well.

Another big positive mental impact of practicing intuitive eating? Improved body image!

If you're constantly berating your body, that is NOT healthy.

Think of criticizing, shaming, or otherwise critiquing the body of a child in your life. That would be awful, and the child would suffer. You're surely not doing that to a child, but you're often doing it to yourself.

And in the same way a child would suffer under that treatment, you do too! Your mental and emotional wellbeing is compromised, and that often comes through in the way you treat your physical body as well. You might overexercise, overeat, under-eat, or do other things that don't express love towards your body.

Intuitive eating allows you to begin treating your body with res...

This interview was so fun! Claire Chewning is a registered dietitian, and she also helps women with intuitive eating. She has some great tips for intuitive eating over the holidays, how to handle comments from family and friends, and even some thoughts on the so-called "sugar addiction". Let's dive in!

Just a reminder - this month I'm donating 10% of December's profits to The Breasties, an amazing non-profit that is dedicated to supporting young women impacted by breast and reproductive cancers. This cause is near and dear to my heart, as my own mom passed away from breast cancer.

How did she start?

Claire shares that she knew very early on what she wanted to do. Her own family was very positively food-centered, and she attributes that to her own interest in pursuing a food-based career. Because of her personality, and her own desire to start a family one day, she ruled out being a chef pretty quickly. Instead, she elected to pursue a role as a dietician.

Her nutrition coursework, along with her desire to create a "perfect" meal plan and be a "perfect" eater, started to create a rules-based mindset. Food began to be either "good" or "bad". Claire realized that her dietician training was causing her to lose her own positive relationship with food. All the joy was seeping away! Around this time she discovered The Intuitive Eating Book. With the realization that a food relationship could be joyous, fun, and intuitive (just like the one she grew up with), she knew she needed to pursue intuitive eating as a career.

Intuitive Holiday Eating Hacks

1. Reframe Your Thinking

The decisions you make around the holidays really depend on who you are, how long you've been eating intuitively, and what your own goals are.

The holidays can be a great season to learn more about who you are and what you might want to work on next in your food relationship. Rather than focusing on food as a "temptation", or trying to increase your "will power"...what if you celebrated with joy and had fun? Reframe your thinking!

Rather than "Oh no, there will be so much food around", what about "Oh wow, there will be so much amazing food around. I might learn more about what area of my food journey I still want to work on". Feeling a lot of stress and anxiety about certain foods can be a sign that you aren't actually giving yourself full permission to eat intuitively.

2. Stop "Saving" Your Calories

When you try to "save" calories for a big meal, event, or party, you tend to go into them feeling super hungry. Which leads to overeating or binging...because you are hungry! Your body needs food, and making yourself ravenous before an event doesn't help at all!

When you ditch this mindset and give yourself permission to fuel your body throughout the day, you'll find you feel much better. Restricting and then binging doesn't help anyone, yourself included.

When you're in the presence of a large amount of food, you absolutely have permission to eat it. It's not going anywhere, and you can enjoy it. If you're nearing the end of an eating experience because you feel really full, why not pack a plate for later? Or bring some leftovers home? Rather than creating a feast or famine mentality, remind yourself that you can enjoy these foods at any time.

3. The Sugar Addiction Myth (No need for a cleanse!)

The holiday season tends to prompt a wave of "cleansing". People often insist their systems are overloaded with sugar, or that they have a "sugar addiction", and their go to system for "fixing" this problem is to do a cleanse.

Our bodies are equipped with a natural detoxification system (the liver and kidneys!). We don't need to hop on the detox bandwagon or purchase a cleanse in order to clean toxins or sugar from our system.

Actually, when it comes to sugar addictions, it's normal to feel like you *might* have one because of the messaging we're all inundated with daily. However, you aren't going to be addicted to something necessary for survival. Sugar breaks down to glucose in the body, which is the most readily available source of energy out there. Our bodies love it!

When we do a cleanse or detox, we ultimately become MORE fixated on sugary foods. Why? Because we just removed a source of energy that our body wants for survival. There is no need to "cut out" sugar (or anything else) in an attempt to detox.

4. Dealing with Family Comments & Diet Talk

At some point, commenting on other people's bodies became commonplace. In what world is that okay?

First things first - make sure you aren't the one promoting body criticism or conversations.

Making comments about someone else or their body isn't necessary. Honestly, it just doesn't concern you! The only comments helpful are those that can be fixed in less than five seconds (You have spinach in your tooth, a tag on your shirt, etc). If...

Happy Thanksgiving! Even if it's just a regular Thursday for you, I hope all is well. And whether you celebrate or not, I hope we can all embrace the spirit of maintaining an ongoing gratitude practice and learning to giving thanks.

Thank You Listeners!

If you're listening today - thank you. Whether you're a current client, a friend, or someone I haven't met {yet}, I value your presence! I have so much gratitude for each and every person who listens, shares, and reaches out to connect.

Also, I believe that the more women prioritize themselves and their self-care, the better the world will be. Thank you for every act of love you've shown yourself today, this year, and in your lifetime. It all matters!

And if you'd like to give the show a little love, I would be so grateful if you left a review on Apple podcasts. Or, take a screen shot and share the show on social media channels! (Tag me @caitlinballhealth if you do!) I truly want to help as many women as possible get this message, and every share matters!

Favorite Thanksgiving Gratitude Traditions

In my family, we go around the table and have each person share what they're thankful for. It is SO much fun every year.

The past few years I've celebrated with friends in Switzerland (instead of family), and it was fun to get a different perspective on what people outside my family share.

Want to hear my dinner table preview?

The opportunity to live abroad and meet so many amazing people is a huge part of my list. I know that experience helped shape me into the woman I am today.

In addition, I'm really grateful to be back in the states! Being surrounded by family and friends has been a huge boost in support.

I'm so grateful for this business I've created, the clients who have entrusted me to be part of their journeys. Also, super thankful for this podcast, which gives me a platform to spread the message of food freedom and body confidence all over the world. (Plus, I've connected with amazing women throughout the interview process, which has been incredible!)

This stage of parenting is a huge joy for me as well. Getting to do that alongside my amazing husband is a huge source of inspiration and encouragement too.

Your Gratitude Practice

Your turn! Are you actually practicing gratitude?

You've probably heard that you should...but implementing is another story for many of us!

There are lots of options, and I'd like to share a few with you that might work. My first experience with intentionally thinking about gratitude was connected to Oprah! She encouraged listeners to write down three things they were grateful for every day. I know that works for some people (and it's a great idea!), but for whatever reason, it didn't "stick" for me.

Thankfully, the concept did though! Since then I have found something that works for me. In fact, it works so well I've stuck to it for over 2 years now!

I found a 365 day journal in a little shop, and every night before bed I write down what I was grateful for that day. I'm currently using a one-line-a-day journal that's designed to last for 5 years! I'm really excited about being able to look back on previous years as I note the current day's gratitude.

I practice gratitude because...

It reminds me how much good there is in the world!

Practicing gratitude helps me to more quickly notice the good around me. When great things happen during the day, I often make a mental note that I want to journal it. That little mental note helps me really SEE the good things, even when they are kind of small and would be so easy to miss.

I have my clients practice gratitude because I want them to see those good things too. (Even in the midst of all the bummer stuff!) We also focus specifically on body gratitude. Often we are so busy criticizing our bodies that we forget all the good stuff about them. Having a gratitude practice helps us gain perspective!

Ideas for Your Gratitude Practice

1. The point is that YOU like your gratitude practice. Just because someone else does something (and loves it), doesn't mean it will work for you! Try a dedicated journal, a single line journal, an app on your phone, or whatever else strikes your fancy.

It is so empowering to realize that no matter how bad your day was, you CAN find good things about it.

2. Choose one time every day to dedicate to "gratitude time". Maybe it's the moment you wake up, on your commute, or right before bed. Pick a time that will allow gratitude to become a regular part of your day, and make it an ongoing habit.

3. Try morning journaling, and see if that will help your gratitude practice. Especially if you already journal, it's really easy to add a gratitude practice in with just a few extra minutes. This doesn't tend to work for me, but some people love it! (And remember...it only works if it f...