How to Stick to Eating Healthier & Weight Loss Goals: 7 Keys to Crush ‘All or Nothing’ Thinking (Part 1)
weight loss roller coaster. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida
When you start a plan to lose weight or just eat healthier, do you feel like you are either all-in or all-out? That there’s no middle ground? If so, you’ve fallen into the trap of “All or Nothing” thinking. And the single biggest roadblock in your way is…your mindset.
But what if you could change that? What would be possible if eating healthier and your weight loss goals weren’t dependent on your job, life, or you being perfect?
I am revealing seven (7) steps that are the keys to crushing that “All or Nothing” mindset resulting in successful and sustainable weight loss, increased energy, and optimal health.
First key to crush All or Nothing thinking: Learn to spot All or Noting thinking (weight loss roller coaster)
Before you can change self-sabotaging thoughts, you must first learn to spot them.
Whether you’re talking to others or yourself, pay attention to keywords like:
- Always
- Never
- Impossible
- perfect, or
- ruined
An example of ‘black & white’ language in action:
I just downed a row of Oreos. Well, I guess my diet is “ruined.” So now you think “It is impossible to keep this diet going now. I’ll start again when I can give it my full attention.”
Catching yourself using ‘All or Nothing’ keywords takes practice.
Second key to crush All or Nothing thinking: Describe the situation (weight loss roller coaster)
In this step, we’ll briefly describe the situation or circumstance that led to your thought(s) [ we identified in the first step]
Triggers like:
- The pressure at work or school is mounting,
- Putting off a project until the last minute,
- Woke up late,
- Having an argument at home
Third key to crush All or Nothing thinking: Capture the “stories” you tell yourself (weight loss roller coaster)
In this step, you will capture the thought you had immediately after the triggering event. This thought was likely subconscious or automatic.
An example, “This always happens! (triggering thought). (immediate thought to capture) That’s why I’ve never been able to stick to a diet.”
Notice the black & white keyword “never” in the second thought.
Another example: I just downed a row of Oreos. Well, I guess my diet is “ruined.” (triggering event and thought) (immediate thought to capture) “It is impossible to keep this diet going now. I’ll start again when I can give it my full attention.”
Notice the black & white keyword “impossible” in the second thought.
Sandra Recommends
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Another Sandra Recommends
If you’ve been tweaking your intermittent fasting window, trying every new version of Keto, or thinking you need to shop exclusively at Trader Joe’s or Whole Foods to eat healthy… it’s time for a change! Especially if you’ve been trying for 3 months or longer without results.
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Listen to the FB LIVE Replay for more insightful information on how to dig yourself out of the pit of the weight loss roller coaster.