are you making these mistakes when you give up dieting? · when you first start out then you will...

Are You Making TheseMistakes When You Give

Up Dieting?

What every w oman w ho counts ca lor iesneeds to know about the pi t fa l ls and traps

of In tu i t i ve Eat ing .

YY By Katie P

HeadY HeartY Health

http://www.go2pdf.com

© HeadY HeartY Health 2009 Intuitive Eating Mistakes Page 1

TTAA BB LL EE OO FF CC OO NN TT EE NN TT SS

Expecting It to Be Easy .....................................................................3

Not Dreaming Big Enough..................................................................4

Making It Another Program................................................................5

Weighing Yourself.............................................................................7

Pseudo Dieting .................................................................................9

Thinking It’s All About the Food........................................................10

Expecting to go From Self Loathing to Self Love in One Giant Leap .......11

Thinking the Same Old Thoughts ......................................................13

Giving Up Too Soon ........................................................................14

Doing It On Your Own .....................................................................15

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Being lean, fit and healthy is very important to you

and you have spent years creating the body of

your dreams through strict dieting and exercise.

When you finally decide to give up counting

calories and try Intuitive Eating it feels like you are

in a strange new country where you don’t know

the language.

If you don’t understand how to correctly apply the

principles of Intuitive Eating after an extended

period of dieting, you will end up feeling like a

failure; you will put on unnecessary weight and be

more miserable than when you were controlling

your food.

This sense of failure, weight gain and misery will

send you running back to the old pattern of dieting

and the binges that are an unavoidable part of the

whole cycle before you’ve had a chance to find that

peace with food you long for.

How do I know this? Because I’ve been exactly

where you are now. After 5 years of dieting and

two years of competing in Figure, I gave up dieting

in September 2009. In this report, I will let you in

on how to avoid the 10 biggest mistakes you might

make when you give up counting calories once and

for all.

I hope you enjoy it.

Katie P



~~ 11 ~~

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Going from the rigours of planning your meals,

scheduling them at regular intervals, weighing and

measuring your food and logging them in a calorie

and macro program to eating when you’re hungry,

eating what you want, eating mindfully and

stopping when you’re full seems like an easy

transition. Hell, all you have to do is stop working

so hard and relax a little.

Intuitive Eating is much more challenging than it

looks and if you think it will be simple and easy

when you first start out then you will be confused

and frustrated.

You will make poor food choices, you will eat when

you aren’t hungry, you will forget to stop and

savour your meals, and you will continue to eat

when you’ve had enough.

The good news is that there is no pass or fail,

black or white, on or off this program. There is

simply continuous learning and improvement and

the more you practice the easier it will become.

You

areaw

esome



~~ 22 ~~

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The world of health and fitness has sold us a whole

range of myths that we believe without question.

We have been told that calories matter ~ we need

to expend more than we take in to lose weight or

balance them precisely to maintain.

We also believe that carbs and/or fat are the

enemy, we believe that there are foods we can’t

eat because they will trigger a binge, and we

accept that we have to be hungry to lose weight.

The most important part of the Intuitive Eating

lifestyle is to imagine without limitations what

you would like instead.

Imagine yourself eating whatever you want,

having peace around all foods, experiencing

normal hunger that is easily satisfied while

achieving and maintaining the body of your

dreams effortlessly and easily.

You might still have doubts, but set your intention

to see your wildest dreams come true. Don’t limit

yourself to your current experience. Reach for the

stars.

You

areperfect,w

holeand

complete



~~ 33 ~~

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The rules, timelines, schedules and checklists of

diets is what makes us feel safe and in control so

we want Intuitive Eating to be structured with its

own set of rules and regulations.

Intuitive Eating is not a mapped out route from

point A to point B. It is more a buffet of tools that

are used as needed depending on your personal

preferences and history. The inner wisdom of your

body will request different things on different days

based on your changing physiological and

psychological circumstances.

The best way to learn weight mastery through

Intuitive Eating is to try different things and then

paying attention to the results. The secret is to use

the “IF … THEN …” learning tool.

• If I eat too much at lunch then I am not

hungry for dinner until much later in the

evening.

• If I eat cereal for breakfast then I am

hungry by 10.30am.

• If I know I can have ice cream any time I

want it then I hardly ever think about it

You

arebeautiful



• If I have a glass of wine on evenings I am

stressed then I don’t need comfort food to

calm me down

• If I meditate for 5 minutes in the morning

then I have a day without cravings

• If I get really, really hungry before I eat

then I am more likely to forget to eat

mindfully

• If I don’t get enough sleep then I am more

hungry than usual



~~ 44 ~~

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The number on the scale has long been the

objective feedback on whether or not your diet is

working and we are all familiar with the despair

that comes from a weight gain when we’ve been

doing everything right.

In the majority of cases, the first stages on

transition from calories counting to Intuitive Eating

will result in a higher number on the scales. This

could be due to more carbs (which hold water) in

your diet, a greater volume of food (an apple is

heavier than a rice cake), additional salt in your

diet, hormonal activity activated by eating more

fat or a temporary fat gain while you are eating all

your ‘off limits’ treats.

Even if you do gain fat, this is temporary and part

of the healing process. Once your body finds

balance and equilibrium, the fat will melt away like

snow on a hot spring day and you won’t have to

worry about it.

Even though there are all these logical reasons for

a higher scale number, and even though you are

convinced it won’t matter what the number is –

don’t weigh yourself.

You

arethe

joyousexpression

oflife



You will find all the feelings of failure and

disappointment come flooding back leaving you

convinced that it will never work. You will be

reviving your fading belief that you are only

successful if you weigh a certain amount.

Throw the scales away or at least put them out of

sight. Resist the urge to just have a quick look. No

matter how strong and confident you are feeling,

the number is guaranteed to create a major

emotional upheaval and undo some of the progress

you have made.



~~ 55 ~~

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• I should only eat clean, unprocessed food

• I can’t eat high GI carbs

• I must have protein at every meal

• I have to eat the low-fat, low-sugar versions of

my favourite foods

This is not Intuitive Eating – this is pseudo dieting.

If you are still using the language of ‘should’,

‘can’t’, ‘must’, and ‘have to’ then you are still in

the diet mindset and have not yet embraced the

freedom of Intuitive Eating.

Of course, you can eat whatever you want so the

food choice is not important, it is your reason for

making that choice that matters.

True Intuitive Eating says

• I prefer clean, unprocessed food most of the

time because it gives me more energy

• High GI carbs don’t satisfy my hunger for very

long so I only have them when my body asks

for them

• Sometimes I feel like eating protein and

sometimes I prefer a vegetarian meal

• The only reason I eat ‘diet’ food is because I

prefer the taste and texture over the ‘real’

variety.

You

arestronger

thanyou

think



~~ 66 ~~

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The term Intuitive Eating is misleading because it

is so much more than simply adopting a new way

of manipulating your diet. It is less about the food,

and more about your thoughts, feelings, beliefs

and identity.

The greatest mistake is to focus solely on what

you’re eating and miss the other 2/3rds of the

equation.

The desire to be in perfect shape stems from one

of these underlying core beliefs:

• I’m not good enough

• I’m responsible for other people’s happiness

• I am vulnerable and afraid

• I am unimportant and don’t matter

• I am unattractive and flawed

It is only when these beliefs are challenged and

changed that we can let go of exhausting struggle

and discover that taking great care of ourselves is

the only thing we need to do to achieve peak

physical condition.

You

arethe

creatorofyour

reality



~~ 77 ~~

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GG II AA NN TT LL EE AA PP

Self acceptance and self love is the key to making

lasting positive change but it is unreasonable to

expect to go from “fat, ugly and lazy” to

“awesome, beautiful and worthy” in one giant leap.

Work on believing each one of these steps

completely before you move on to the next.

Positive Intent

My unwanted behaviour, thoughts and

feeling have a positive intent and are giving

me the gift of comfort/security/

release/protection

Forgiveness

I forgive myself for my bad choices, self

criticism, and not knowing what to do and I

know that I have nothing to be ashamed of

Gratitude

I thank my body and mind for doing the best

that it could and getting me as this far

through willpower and determination alone

You

arem

orethan

enough



Self Acceptance

I accept myself exactly as I am right now

because I am OK. There are things that I

would like to improve but right here and

right now, I am who I am

Self Love

I know that I am beautiful, unique and

awesome and I don’t need to do anything

except be me. I take great care of myself

because I am worth it. My heart is filled with

love which spills out into the world and

engulfs everyone I meet. I love being me.



~~ 88 ~~

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If you think that you are eating too many calories

so will you put on weight, then that is what will

happen.

If you think you have a damaged metabolism and

you can’t eat as much as ‘normal’ people then that

will be true.

If you are convinced that you have to do 30 mins

of cardio six days a week to prevent getting fat,

then you will get fat if you stop.

If you think you are fat, then you will feel and

behave like a fat person.

Reality is based on how you perceive things and

there are unlimited possibilities beyond what you

presently believe. There are people who never

count calories and stay thin, there are people who

have recovered from cancer, there are women who

are lean who never do cardio, and your identity

has nothing to do with the size of your fat cells.

If one person proves it is humanly possible, then it

is possible for you too. Change your thinking and

change your world.

You

arefilled

with

loveand

affection



~~ 99 ~~

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It is possible to be instantly changed and healed

like Paul on the road to Damascus, but for most of

us it takes a little while longer. You might not be

able to undo years of diet beliefs, thinking and

behaviour in a matter of weeks, it could take a

couple of months.

Don’t give up before you’ve had a chance to reap

the benefits of all your efforts. Think of it like

creating a garden.

You have to

• Pull out all the weeds and dead plants

• Fertilize the soil

• Plant the seeds

• Water the garden

• Wait for the tiny shoots to push through the

earth

• Protect the young plants from the elements

• Watch the garden grow and mature

• Enjoy the flowers

• Harvest the fruit

Have patience, have faith and hang on because

although it may seem like nothing is happening, a

breakthrough is just around the corner.

You

areun-stoppable



~~ 11 00 ~~

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There is absolutely no reason why you have to do

this on your own. Asking for help is not a sign of

weakness and won’t make anyone love you less.

Human beings love to help each other because it

makes us feel good about ourselves.

Recruit a friend to be your confident and cheer

squad. Invite them to be your support and

encouragement while you go through the learning

process. Most of the time all we need to hear is

that we’re on the right track and our self criticism

is unwarranted. If you don’t have a real friend,

then find a virtual buddy and keep in touch by

email and/or phone.

The benefit in talking to someone else is in finding

words to explain your feelings which lessens the

intensity and makes you conscious of what you are

choosing to believe. Telling yourself you are

worthless because you’ve binged is totally different

to telling your friend you feel disgusting because

you just ate two chocolate biscuits.

You

areexquisitely

unique



I am always here to help guide you through the

streets of this foreign country because I’ve been

living here for awhile now and I can speak enough

of the language to get by. By sharing your journey

with me and asking questions, I get to feel good

by helping you out and you don’t have to make the

same mistakes I have.

Contact me at any time, and expect a prompt

reply. I will always respond to your questions,

comments and stories.

Blog: http://headhearthealth.wordpress.com

Twitter: KatiePsFood

Facebook: Katie P Thin Enough

Email: [email protected]

Please let me know if you have enjoyed this

short report and found it helpful. If there is

anything you’d like to know more about,

please ask. Click the link to go to a quick

and easy contact form

http://headhearthealth.wordpress.com/contact/

http://headhearthealth.wordpress.com


http://headhearthealth.wordpress.com/contact/

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