If You Need To Lose Weight For Your Health, Read Me!

How A Licensed Binge Eating Therapist Approaches: “I Need To Lose Weight For My Health” pic

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Ryann Nicole

In a world where dieting is all the rage, trying to get healthier often boils down to strict eating rules and fixating on weight. But here’s the kicker: if being healthy were solely about weight, then everyone in a smaller body would be thriving, and everyone in a larger body would be struggling. But we know that’s just not the case.

So, if you’re aiming to boost your health, it’s time to shift focus. Let’s start by adding in behaviors that genuinely improve your well-being, regardless of what the scale says! Here are three things to focus on if you need to improve your health:

First: Work On Healing Your Relationship with Food

It’s important to acknowledge that if you don’t work on healing your relationship with food, simply losing weight won’t “fix” anything. The same struggles with food will return, and when they do, managing them will feel increasingly difficult. As Brianna Wiest says, “You can’t fix the outside expecting it to change the inside.” Let’s prioritize a mindful and intuitive approach to eating by focusing on reconnecting with your body and listening to your hunger and fullness cues.

Where To Start

  • Listen to Hunger and Fullness Cues: Tune in to your body’s signals for hunger and fullness. Eat when you’re hungry and stop when you’re comfortably satisfied, letting your body lead the way in your eating habits.
  • Savor the Eating Experience: Take your time and really enjoy each bite during meals. Use all your senses to fully appreciate the flavors, textures, and nourishment of the food you’re eating.
  • Reject Food Guilt: Let go of any guilt you feel about your food choices (seriously, you’re not doing anything wrong!). Remember that it’s all about balance and variety in your diet, and one choice doesn’t define your health or worth.

Next: Redefine What Health Means To You

If your efforts to be healthy leave you feeling obsessive, stressed, moody, or prone to bingeing, is that really the healthiest option for you? Health isn’t just about physical well-being, although that’s a significant part of it. It goes much deeper than that! Let’s redefine health to include your mental well-being too. Being truly healthy means taking care of both your body and your mind.

Where To Start:

  • Incorporate Joyful Movement: Instead of just exercising to shed pounds, get moving in ways that make you happy and fulfilled. Whether it’s dancing around your room, hitting the trails, or stretching it out with some yoga, pick activities that make you feel good.
  • Cultivate Stress-Reducing Practices: Try out things like mindfulness meditation, deep breathing exercises, or just chilling out in nature. Finding ways to manage stress is a huge boost for your overall well-being.
  • Prioritize Adequate Sleep: Make sure you’re getting enough shut-eye on the regular. Good sleep isn’t just for feeling rested—it’s key for thinking sharp, feeling emotionally balanced, and just overall feeling alive and kicking.

Last: Focus on ADDING In

No one responds well to negative self-talk like “I’m a failure” or “I can’t do that.” It’s time for a positive spin! Instead of focusing on what you can’t do, let’s shift gears and focus on what you can add in to improve your health. It’s all about the good stuff you can bring into your life!

Where To Start

  • Add in Positive Influences: Surround yourself with positivity both online and offline. Curate your social media feeds and real-life circles to include uplifting and body-affirming influences. Follow accounts and engage with communities that promote self-love, acceptance, and body positivity. Having supportive and encouraging voices around you can make a world of difference.
  • Add in Positive Self-Talk: Keep an eye on your inner dialogue and challenge any negative self-talk that creeps in. Kick those diet culture narratives to the curb! Practice self-compassion and replace any critical thoughts with positive affirmations about your body and your inherent worth. Remember, you’re amazing just as you are!
  • Add in Celebrating Non-Scale Victories: Shift your focus from the scale to celebrating victories that don’t have anything to do with weight. Celebrate things like feeling more energized, noticing improvements in your mood, hitting personal fitness goals, or just feeling more confident in your skin. These non-scale victories are just as important, if not more so, than any number on a scale.

Improving health from an anti-diet perspective is about fostering a positive and sustainable relationship with yourself. By cultivating mindfulness around food, prioritizing holistic well-being, and rejecting harmful diet culture narratives, individuals can embark on a journey toward lasting health and happiness. Remember, the pursuit of well-being is unique for each person, and the goal is to nurture a positive and compassionate connection with both your body and your life.


10 Self-Care Items To Use When Struggling With Body Image 

Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.

Aromatherapy Diffuser

Fill your space with calming scents using an aromatherapy diffuser. Essential oils like lavender, chamomile, or eucalyptus can help create a soothing atmosphere.

Comforting Tea or Hot Cocoa

Enjoy a warm and comforting beverage. Whether it’s a calming herbal tea or a cup of hot cocoa, the act of sipping and savoring can be soothing.

Weighted Blanket

Wrap yourself in a cozy weighted blanket. The gentle pressure can provide a sense of security and promote relaxation, helping to alleviate stress.

Guided Meditation Apps

Use guided meditation apps or audio tracks to lead you through relaxation exercises. Apps like Headspace or Calm offer various sessions for stress reduction and mindfulness.

Candle Set

Light up a set of calming candles. The soft glow and subtle fragrance can create a tranquil environment, helping to shift your mood.

Journal and Pen

Take some time to journal your thoughts and feelings. Writing can be a therapeutic way to process emotions and gain clarity during challenging times.

Comfortable Loungewear

Change into comfortable and soft loungewear. Wearing clothes that make you feel cozy can contribute to a sense of comfort and relaxation.

Mindfulness Coloring Book

Engage in mindful coloring with an adult coloring book. This simple and creative activity can be a meditative way to focus your mind and alleviate stress.

Noise-Canceling Headphones

Block out external noise with noise-canceling headphones. Listen to calming music, nature sounds, or even just enjoy the quiet to create a peaceful environment.

Heatable Pillow or Neck Wrap

Use a heatable pillow or neck wrap to relax tense muscles. These items can provide comfort and relief, especially if stress has manifested physically.

Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

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Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.