Bayside Dietetics

Bayside Dietetics

By Sarah Smith from Bayside Dietetics

www.baysidedietetics.com.au

Please join my facebook Bayside Dietetics or Instagram @baysidedietetics

 

While the Oxford English Dictionary adds around 1000 words per update, I couldn’t find thinspiration nor fitspiration in there. I wonder how they will be defined when they make it in. As an inspirational force of goodness helping people everywhere to be the best version of themselves? Or, as a tool to attract people to your page while making them feel simultaneously bad about themselves and momentarily inspired to do what you do. I suspect my preference is obvious from my wording.

Research shows that sites showing thin and fit figures trying to inspire us to look and act the same, tends to make people feel worse about themselves. Which is ironic isn’t it? Because isn’t the whole reason we look there in the first place is to feel better about ourselves? In addition, unless the diet or exercise suit us individually, then we will actually end up putting on weight in the long term even though there might be a short-term change for weight loss.

Simply said, you are far better to be the best version of you, than you are to try and be a version of someone else. In the longer term, you are more likely to feel better about yourself and be healthier. Here’s how to be the best version of you during Covid-19 restrictions…

 

Don’t…

Restrict your diet leaving you feeling hungry soon after you eat a meal or snack.

Do…

Eat enough for your body every day. If you are keen to explore if you are overeating, then hunger is your very best (not your worst) asset. When you are driven to eat, consider whether or not you are actually hungry. This is really hard to do as hunger is a complex process in your body. My tip for working it out is rather than asking a simple “am I hungry?”, ask yourself “to what degree am I hungry?”. This will get your brain working a little harder and speeds up the process of you learning to identify the difference between eating for hunger and eating for other reasons, such as lockdown boredom.

If you are moderately hungry then I recommend having something to eat. It’s too hard to eat well if you ignore moderate hunger and wait until it gets to extreme hunger.

If you are slightly hungry then perhaps it’s a choice about eating a smaller amount at that time or waiting a little longer and having a proper meal or snack. What is going to work in best with your day?

If you are looking for food when your hunger is not there at all, then it might be more about exploring the real reason you are looking for food. Bored? (yep!). Lonely? Looking for stimulation during restrictions? Food is a great solution to these feelings in the short term, but perhaps you are better off to address that underlying cause instead. The reality is that there are probably heaps more triggers for you to be eating during restrictions as well as greater access to food and less social influence about when and what to eat. Understanding the difference between your body’s physical need for food and when you look to food for psychological reasons is really powerful. There are great resources out there for dealing with increased psychological pressures. Look at TED Talks Daily podcast, mindfulness apps such as Calm, social platforms for connecting with friends as well as the great outdoors (as in your balcony or yard right now!).

 

Don’t…

Exercise to look like someone else.

Do…

Move in a way that feels good to you.

Some people are loving the escape a long run or walk can provide while others are learning new skills or yoga on You Tube. There are also individuals and companies offering free online dance parties and pilates sessions while we are in lockdown.

Moving in a way that suits your body and your interests, without the stress of doing it to change yourself, is a really positive thing to bring into your daily routine during lockdown. If you are finding it hard to get it done, first check-in whether your goal for movement is actually suiting you. If it is, then is it more about making sure it is scheduled into your day? Can you attach a task to it that will help make sure it is done, for example, walking to get a loaf of bread or take away coffee (rather than driving there) or learn a new physical skill with the kids like kicking a soccer ball or hopscotch. Perhaps this is the time that you can actually start that lunchtime walk to break up the work day?

 

Don’t…

Try and pick a new diet craze to follow.

Do…

Give yourself some structure around food over the day so you can predict when you are eating next. Start the day with breakfast as early as you can. From there, plan a rough time for lunch and dinner. Between meals, it is up to you whether you include snacks, but it is going to be a good option for most people who are drawn to food all day long during lockdown. It will mean you will eat more often but a little less every time you eat. Snacks will also take the edge off hunger at mealtimes which will make it easier for you to eat the way you’d like to, rather than finding yourself grabbing the quickest and easiest food that is available.

At afternoon tea enjoy a lovely smoothie, which is hard to do at the office. There are benefits to being at home so enjoy them.

Maybe during that afternoon break with a smoothie, chop your vegetables ready to go for dinner. At dinnertime all you will need to do is put the vegetables in the pot. For many that goal has been on the list of “things to do” for years. Take the opportunity to get the habit of vegetables at every dinner happening.

 

Don’t…

Make it hard on yourself by eating differently to the rest of your family.

Do…

Stock your cupboards full of the foods that look after every person in the family. Same goes if you are alone!

Online ordering of food is a really great tool for many people as it cuts out spontaneous purchases of food that were more about the price than whether or not you actually wanted that food.

When it comes to cooking, perhaps being at home more you have an opportunity to explore different ways of cooking or different ingredients (preferably without flour or eggs still!). Can you take this as a time of opportunity to meet a goal such as including spinach or mushrooms in your lunchtime toastie or getting a regular breakfast in?

 

Don’t…

Spend to much time on thinspiration or fitspiration pages.

Do…

Follow sites and individuals that promote your values as a person and that are reputable. This requires discipline but so many clients report to me a liberating change for them after they unfollow sites that have ultimately just made them feel stressed.

 

By all means get out there and look after yourself during lockdown.

But check-in that it really is you that you are looking after.

 

You may also like to read:

How can we avoid burnout during lockdown?

Weight and hunger for parents