How to Get Back on Track With Healthy Eating—Without Restriction
I’ve had a certain pair of pants forever.
They’re sensible, classic and they’re my go-to for funerals and the occasional conference.
A friend’s mom recently passed away, and as I was putting on my funeral pants, I noticed they were quite… err… snug.
I have to confess, whenever I put on a little weight, my brain still does its usual song and dance.
In case you don’t know this about holistic nutritionists: We’re always Client Zero. Meaning I’m my own guinea pig, and I genuinely try to practice what I preach. Not perfectly (because I preach that too), but in broad strokes…
I won’t give you the play-by-play of my self-talk, but the general tone was panicky, shrill, stressed and pretty depressing.
Except that now I’m onto this voice.
I was actually waiting for her…
So I let her do her thing. She farted and sputtered and blabbed on for a while.
And then she was done.
Ten years ago, this voice would have run the show.
She would have had me swearing off bread, renouncing IPAs on the porch (I love IPAs on the porch) and cutting out my after-lunch cookie.
Except that swearing off bread makes me want to start baking the stuff.
Abstaining from IPAs for any length of time usually has me drinking ridiculous amounts in a very unladylike way.
And one day I wake up and my perfectly reasonable after-lunch cookie has turned into a fistful that I’ve eaten standing at the counter before the kettle has even finished boiling.
It’s always the same song and dance.
Why Restriction Isn’t My Strategy for Getting Back on Track
The moral of the story is that self-punishment and restriction never work—for long.
Let me say it again for the people in the back row:
Negative self-hating thoughts lead to negative self-hating behaviours.
So instead of panicking about the pants, I got curious.
Ahhh.
If I’m perfectly honest, the past month has been busier with new projects and maybe a bit more stress.
And I haven’t been particularly mindful about how I’m eating.
Meaning I’ve been kind of eating like a teenager.
I also curiously stopped checking in with the scale. Always a pretty sure sign that some part of me doesn’t really want to know what it has to say.
Whenever I stop checking in, it’s usually a sign that I’ve been off.
We always know!
I’ve been rushing a bit more, feeling the desire to treat myself more—and even numb myself a little.
My once-a-week-or-so French fry habit may have turned into a more-than-once-a-week affair.
Same for dumplings, pasta, chips, peanuts and ice cream.
I knew.
I didn’t particularly want to know—but I knew.
Stress, Energy and Healthy Eating Habits
On top of all that, my energy has tanked.
A perfect storm of circumstances this summer squeezed out my regular exercise routine.
Exercise has never worked particularly well to help me lose weight, but it has a massive impact on my pain, my mood and my energy.
Less energy means fewer walks and a lot more Netflix—which leaves me achy, stiff and not really in the mood for… anything.
And when I’m tired, stressed and rushing, it’s a whole lot harder to pay attention to what my body is actually asking for.
So, what’s my strategy?
3 Ways I’m Getting Back on Track With Healthy Eating
Nothing drastic.
1. Lean Into Stress Management
I’m getting back to my micro-resets and paying more attention to managing stress throughout the day.
Small practices don’t necessarily look impressive, but they’re often much more realistic than waiting until we’re completely overwhelmed before doing something about our stress.
2. Slow Down and Pay Attention to My Satiety Signals
I’m slowing down my eating and paying attention to when I’ve actually had enough.
Not counting. Not obsessing. Paying attention.
3. Bring Back More Movement
Nothing heroic.
I’m simply incorporating a little more movement again.
AKA: put it on the calendar.
That’s it.
No bread ban.
No IPA prohibition.
And the cookie stays.
Because I’ve learned that when I notice myself drifting, I don’t need to punish myself back into line.
I need to pay attention.
Are You Eating More Unconsciously Than You Realize?
Sometimes we know our habits have shifted long before we’re willing to really look at them.
Maybe you’re eating while distracted.
Maybe stress sends you looking for something to eat.
Maybe you’re eating because food is there rather than because you’re actually hungry.
Or maybe you’ve simply stopped paying much attention to your hunger and fullness signals.
If you’re curious about your own patterns, try my Mindful Eating Questionnaire. It’s a simple 10-question check-in designed to help you notice patterns around distracted eating, emotional eating and external food cues.
[Take the Mindful Eating Questionnaire]
And remember: there’s no “good” or “bad” score. The goal is simply to notice your patterns with curiosity rather than judgment.
Getting Back on Track Doesn’t Have to Mean Starting Over
I think this is the part we often miss.
When our healthy habits start to slide, we assume we need to start over.
But perhaps getting back on track isn’t really about starting over at all.
Maybe it’s about noticing what’s changed, getting curious about why it’s changed, and making a few small adjustments that actually fit into your life.
You don’t need to punish yourself back into healthy habits.
Sometimes you just need to pay attention.
And apparently, sometimes you need a pair of funeral pants to point that out. 😉
If you’re tired of the cycle of getting “off track,” getting strict, and eventually ending up right back where you started, reach out to book a free, no-strings-attached discovery call.
We can talk about whether there might be a more humane—and much more sustainable—way to approach weight loss and healthy eating.
Want a Little More Support?
Maybe you know what to do, but staying consistent when life gets busy is the hard part.
Or maybe you’re not looking for one-on-one coaching, but you’d love some support, accountability and connection with other women who are working on their health too.
That’s exactly why we created our Women’s Wellness Mastermind.
