Lyndi Cohen is The Nude Nutritionist, a Sydney media nutritionist, wholefoods dietitian and blogger helping people stop emotional eating and end yo-yo dieting. Get healthy eating tips, nutrition inspiration and learn how to stop binge eating.
I'll be honest. I've never found smoothies filling. An hour later, I'm hungry again and thinking 'why did I bother' or 'what's all this smoothie hype about?'
I like to chew. In my mind, chewing is eating. And sometimes, I drink so quickly, that I blink and I've finished my 'so-called' meal.
Turns out, there is a trick to making a smoothie that keeps you feeling full - and a simple tips to keep in mind.
To make a smoothie that keeps you full, add in 'extras'.
Adding in 'extras' to your smoothie will help ensure you stay full and give you longer lasting energy. It'll help ensure you get a good mix of nutrients and a balanced meal.
To feel full with smoothies, you'll want to add in:
a good source of healthy fat
a good source of carbohydrates
a good source of protein
So that's why for this Healthy Chocolate Smoothie recipe I've added; avocado (for fat), oats (for carbs) and milk (for protein). The dates are for sweetness and the other ingredients are for flavour or texture.
There is a difference between a 'snack smoothie' and a 'meal smoothie.
One of the reasons you may not feel full after smoothies are that you are having 'snack smoothies' by mistake - when you really need a 'meal smoothie'.
Snack smoothies are not intended to keep you full for hours. They are simply there to tide you over for a couple of hours, at most.
If you want to feel full for a while, you need to look for 'meal smoothies'.
The main difference is that a snack smoothie is lighter on 'extras' and a meal smoothie is loaded.
How many 'extras' should I be adding to my smoothies?
It depends on how hungry you are and when your next meal is planned. If you're not planning to eat for a while (3-4 hours), go for a 'meal smoothie'. If it's only 1-2 hours before eating again, choose a 'snack smoothie'.
A 'meal smoothie' might have 2-4 'extras', plus a flavour boost. e.g. Oats, milk, avocado, nut butter for 'extras' (and dates or cinnamon for flavour).
A snack smoothie might have 1-2 'extras' plus a little flavour boost. e.g. milk and a banana for 'extras' (and 1 tbs honey and vanilla for flavour).
Carbs: 1/3 cup oats, 1 piece of fruit, 1 cup of berries or 1/2 banana, a cup of milk, 1/2 cup of yoghurt.
Protein: A handful of nuts,a cup of milk, 1/2 cup of yoghurt, a scoop of protein powder (although, here are my thoughts on protein powders), 50g silken tofu, 2 tbsp hemp seeds (if that's your thing).
Ideally, you want one of each group to get a balanced meal - but that's up to you. We're all so different.
Can I add too many extras to my smoothies?
There is a point when too many extras becomes too many. The aim is to eat what your body needs, not more or less. Goldilocks was onto something...
For example, I don't think you need to add 1/2 an avocado (which would be two 'extras') to a smoothie when 1/4 will fill you up just fine.
If you stick to 1/4 (which is one serve of healthy fats), it means you can use another ingredient to add more flavour, protein or fibre instead of using up all your 'extras' on one ingredient and one group of nutrients.
The more types of ingredients you use, the more varied the nutrients - and this nutrient variety is essential.
What to do if smoothies don't leave you feeling full...
You might want to try a smoothie bowl instead. These are thick 'meal smoothies'. And they have toppings like muesli, nuts, seeds, coconut or fruit adding another 'extra'.
PLUS, you have to eat smoothie bowl with a spoon so they take much longer so that by the time you've finished, you might feel full. Eat too quickly and your body doesn't have enough time to do this.
Be mindful of portion sizes though. Use the 'meal smoothie' formula above to work out the extras. I would recommend including 3 extras in the blender and then add one more extra on top for crunch (=4 extras).
TIP: To thicken a smoothie, add more ice to the recipe (or keep reading for more tips).
You can also try 'meal smoothies' like this Chocolate Smoothie recipe. And if it still doesn't keep you feel, then... now you know. Smoothies aren't right for you.
Ultimately, the healthiest food for you is the food that makes you feel good. Don't go hungry because you like the idea of being a smoothie drinker. Eat food for breakfast instead, like this delicious 5-minute breakfast or this overnight oats!
A smoothie bowl often as 'extras' on top. Eating it with a spoon can help you feel full.
Smoothie Q&AWhich milk is best to use in a smoothie:
I drink dairy milk because it's always agreed with me and I love it for it's health benefits (hello calcium for my bones, protein for muscles). Full fat milk will also keep you feeling than skim milk. Personally, I love reduced fat because I find full fat too rich. Use what you like.
If you're vegan or don't tolerate or enjoy dairy milk, use your favourite milk alternative. Personally, I like oat milk, nutritionally and taste-wise. But moral of the story is; do what feels good for you body, not what's trendy or what you think you should do.
Note: Nut milks like almond tend to have far fewer calories, protein and fat than dairy milk so if you use nut milk instead of cows milk, this could be another reason why you don't feel full after smoothies.
I don't like bananas. What can I add instead of a banana to my smoothies?
Even though I love bananas and eat them often, I also know some people don't love bananas.
So if you like smoothies without banana, use 1/4 of an avocado instead, and this gives it delicious healthy fats and makes it creamy. You don't even taste the avocado.
But what can I use if avocados are too expensive to put in my smoothie?
If you don't like banana (and avocados are too expensive), another option is to freeze zucchini chunks. Hear me out!
I know it sounds ridiculous but you can't taste the zucchini and it'll give you another serve of veg, without a high price tag. Don't knock it till you try it. Use about 1/2 cup of zucchini chunks in a recipe that calls for 1/4 avo or 1/2 banana.
Can I use dried dates in smoothies?
Medjool dates can be expensive. I just used dried, pitted dates in my smoothies (i.e. the ones that come in a bag as they are much cheaper and easier to find). Use Medjool dates if you have them otherwise, it's all good to use dried dates in most recipes.
Tip: If you have time, soak your dried dates in hot water for 5 minutes before using to make them plump again. Just drain them before using and they'll be pretty close to the fresh Medjool dates.
Cacao is expensive. What can I use instead of cacao in my smoothie?
If you can't afford (or find) cacao, just use cocoa powder. It's got slightly fewer nutrients but it's not a big deal. The real win is you still get to enjoy this healthy breakfast smoothie. #keepitreal
Got any questions or comments about smoothies? Let me know in the comments section below. :)
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'Feeling fat' is something I know well. I spent many years 'feeling fat' and hating myself for it.
A number of things caused me to 'feel fat'. For example:
Seeing a photo of myself where I looked much bigger than I wanted to.
Feeling uncomfortable in my clothes.
If a friend lost weight, and I didn't.
Scrolling on social media and comparing myself to others.
Overeating or not exercising as much as I wanted.
Unfortunately, 'feeling fat' doesn't motivate you to get healthy. When you 'feel fat', your knee-jerk reaction is to go on a diet or bury your head in a tub of Ben & Jerrys's.
Neither of those things will help you stop 'feeling fat' or get healthy in the long term.
But here are some things that can make a difference...
What to do when you 'feel fat':1. Stop trying to lose weight. I mean it...
It may sound counterintuitive but hear me out. It's the only way.
You've spent your whole life trying to lose weight, right? And be honest... where has that gotten you? Not far. Even after all these years. Here's the thing you need to know.
Trying to lose weight prevents you from losing weight.
Here's my story. You might know that I lost 20kg (45lbs) when I stopped dieting. What you might NOT know is that it took four years to lose that weight. Averaged out over the four years, that means I lost 100g (3.5oz) of weight per week.
So if my goal had been to 'lose weight', I would have given up when I barely lost weight each week. I would have thought "what's the point?!" and given up.
Luckily, my goal wasn't to lose weight. My goal was to change my habits and be healthy. It took me a decade of dieting to realise that as long as 'weight loss' was my goal, I would keep going around in circles, stuck struggling with my weight. If I wanted a different outcome, then I had to try something different.
So, I made health, not weight loss my goal. I stopped asking "Can I eat this?" and started reminding myself that, "Yes, I can eat this". Then asked "but how will it make me feel?". Food became a choice. When I stopped trying to control food, food stopped controlling me.
"But didn't you still want to lose weight?". Of course, I did!
'Feeling fat' sucks. The urge to diet is so strong. But if I didn't invest in myself then - for the long-term - and make 'health not weight' my goal, then I'd still be struggling now. How many more years would I waste 'feeling fat' and stuck?
As long as you hold onto your weight loss goals, you'll stay stuck struggling with your weight, yo-yo dieting and 'feeling fat'.
2. Stop trying to swim to the other side. Build a bridge instead.
Trying to diet is like trying to swim across a river with a really strong current. You can only swim for so long before you get tired and end up back where you started, feeling like a failure.
Instead, I suggest you build a bridge. Sure - it takes much longer to build, but once you invest in getting solid foundations, you never have to swim across the river again.
How do you build a bridge? You build a healthy relationship with food. You re-learn how to eat, not for weight loss but for your health. You let go of food guilt.
I teach people how to 'build a bridge' and develop a healthy relationship with food in the Keep It Real Program. I always remind participants in the group that "even if it takes one year, if it means you never have to diet or worry about your weight again after the year, it'll be so worth it". And it really is worth it.
3. Shift your habits.
If you "feel fat", there is something proactive things you can do right now about it. Small habits performed every day add up to make a big difference, that make you feel healthy, stronger and boost your confidence.
I'm anti-diets and rules (because they don't work) but I am a big fan of healthy habits and routines. And right now - you need a healthy routine.
Here are some ideas:
Stop drinking alcohol mid-week.
Eat a snack just before leaving work each day so you don't arrive home ravenous.
Get 10,000+ steps a day.
Carry a water bottle with you.
Cook dinner at home on weeknights (from Monday - Thursday). Make twice as much so you'll also have lunch.
Photo credit: Luca Prodigo
4. Lock in enjoyable sweat time.
Calories and weight loss might motivate you to sign up to the gym, but only enjoyment will keep you going. So, let's get real about exercise.
i). What type of exercise do you ACTUALLY enjoy? I like walking with a podcast, pilates, yoga and sometimes circuits. What do you enjoy?
ii). Book it in your diary. This helps you commit. I book myself in for pilates classes a few days a week (which I have to pre-pay and this helps me not cancel). On Saturdays, I arrange to meet a friend for a walk so that helps ensure that happens. For the other days, I go for a walk with a podcast I love (because I know that my mood is so much better when I get 10,000+ steps a day).
iii). Exercise is a choice, not a punishment. Which means you shouldn't feel guilty for not exercising. Rather than seeing it as something you 'have to do', realise that it's something you 'get to do'.
5. Clear out your wardrobe
Get rid of those clothes that don't fit you, including the too-tight skinny jeans that make you feel squished and bloated and feel fat.
Stop buying clothes in the smaller size. That is a sure fire way to 'feel fat'.
If you want to look good and feel good, buy clothes that fit, regardless of the number on the label. No one else can see the size!
6. Learn how to love your body
Feeling fat has nothing to do with your weight. It's got everything to do with how you feel about yourself.
You know I'm right because even skinny people 'feel fat'.
You can spend the rest of your life 'feeling fat', worrying about your weight or you can decide that the best thing you can do for yourself is to love your body and be healthy.
And for the record... loving your body is not code for 'giving up'. In fact, it's the opposite. When you love your body, you start to take better care of yourself.
Here are some other blog posts to help you learn to love your body:
If you want more help to stop worrying about your weight, get healthy and do it right, then check out the Keep It Real Program. It's different from anything else you've ever tried. MORE BLOG POSTS YOU MIGHT LOVE:DELICIOUS HEALTHY RECIPES TO TRY:
Chances are you were raised by parents who had never heard of the phrase 'healthy relationship with food'.
While your parents may have said or done things accidentally that impacted your relationship with food (making it harder to enjoy food without guilt, stop eating when you feel full and love your body), you can help raise your children to have a healthy relationship with food.
There are a few things to keep in mind if you want your child to learn how to eat intuitively, live healthily and love their body.
To raise children with a healthy relationship with food, here are 10 things to avoid: 1. Don't refer to food as 'good' or 'bad'
Sometimes, it's perfectly healthy to have a piece of a cake at a birthday party. Therefore, birthday cake is not 'bad', it's just something we eat sometimes, not every day. That is balance!
Labelling food as 'bad' demonises it. If children think a food is 'bad', they may end up hiding food from you, eating more when no one is looking and feel guilty and bad when they do it eat (and this can all lead to emotional eating and yo-yo dieting later on in life).
Try instead: Ditch words like 'good', 'bad', 'treat' 'crap' or 'junk food'. Refer to 'sometimes' or 'everyday' food. Don't underestimate how important this is!
Here I am with the super gorgeous Evie Hawkins. Thank to her mum Kathryn Hawkins (who is an amazing dietitian and one of my best friends) and Evie has a wonderful relationship with food. Check out Kathryn Hawkins Nutrition and follow Kathryn (and Evie) here.
2. Don't say the 'f' word
Children are sponges. They listen to everything you say. The way you talk about food and bodies really matters...
Never, ever, use the 'f' word. And the 'f' word is 'fat'.
Resist the temptation with all your might to use the word 'fat' or 'fattening', especially when talking about your body, their body or someone they know.
3. Don't bitch about your body or other peoples bodies
See someone on the TV or on the street who you think should lose weight? There's no need to make a comment.
Feeling uncomfortable in your body? Don't call yourself fat or tell your child how much you hate your own body. This is for your benefit and theirs.
This is a big one that's often overlooked. When you make comments like this, you're NOT teaching your children how to eat healthily. You're teaching them to hate their bodies and teaching them that they must worry about their weight.
Teach your children how to eat healthily. But don't teach them how to hate their body. There's a big difference.
4. Don't tell them to "finish everything on your plate"
When you do this, you're teaching your child to ignore their hunger. You're teaching them that they should only stop eating when the food is finished. Truth is, you want them to stop eating when they feel full - regardless whether the food is finished or not. Being told to 'finish everything on your plate' often encourages overeating and eventually, emotional eating when they get older.
Obviously, you don't want to waste food. Try this... At meal times, ask them "how hungry are you?" You can get them to pick a number out of 10 to help work it out. Explain that hunger is your bodies way of telling you it's time to get more fuel.
You can also let them plate up their own food. Keep the food they don't eat for when they get hungry again.
5. Don't say, "You are so picky"
If you tell your child they are a picky or fussy eater, they will believe you. If you tell your children they are fantastic or if you tell them they are fat, whether it's true or not - they will believe you.
Don't define your child as a fussy eater. They will start to identify with it and believe it's true... Most likely, this is a normal developmental stage. Don't draw attention to fussy eating. Try to make mealtimes enjoyable and stress-free, creating a safe environment (and the right mindset) for them to try new foods.
6. Don't congratulate them for eating more than usual
Rewarding children for eating more than normal reinforces that more food is better. The truth is children should be eating when they feel hungry. This may be more or less depending on their hunger that day.
7. Don't diet
If a parent is always dieting, cutting out whole food groups, avoiding 'fattening foods' or having special food at dinner time, children grow up thinking that is healthy and normal.
Don't restrict food or diet. Try to lead by example. (I'll help you learn how to stop dieting for good and get a healthy relationship with food via my Keep It Real Program.... Even if you've tried everything before).
8. Don't eat in front of the TV
When you eat in front of the TV, you condition your brain to get hungry every time you turn on your screen. Eating while distracted by a TV also makes kids more likely to eat mindlessly so they are more likely to overeat.
I know this is such a hard one! And yes occasionally, you will let the kids watch TV and eat. But if you can, most of the time, try eating at the table together.
9. Don't make kids set the dinner table
This may be controversial but wait for me to explain. Often, the only involvement children have with meal prep is setting the table. And it's the most boring, tedious and unfun activity. Am I right?! Children are capable of helping in the kitchen - and they enjoy it.
If you can, get your children involved in the kitchen. Don't refer to it as a 'chore', even if that's what it is. It should be fun. They can combine ingredients, chop food (depending on age) and shake the salad dressing, pour it and toss.
10. Don't beat yourself up
You're never going to get it right all the time. You're human. Parents are perfect.
Apologise or explain when you're wrong, correct yourself if you say something you shouldn't have and remind your children (often) that you will love them no matter what they weigh. Children to need to hear they are good enough just the way they are.
You can pass down a healthy relationship with food to your children... even if you've been dieting for years, struggle with your weight and obsess about food. When you have a healthy relationship with food, your children will learn by example.
If you've tried everything but nothing else has worked, check out my Keep It Real Program. It's been called 'life-changing' by many.
Liked this blog post? Please share it with friends and leave me 5 stars. LOVED THIS BLOG POST? YOU MIGHT ALSO DEVOUR THESE:HERE'S SOME DELICIOUS, HEALTHY RECIPES TO TRY
Do you feel unhappy with your weight? Do you hate your body? Wish you could have someone else' body?
I know what it's like to feel constantly unhappy with your weight, body and hate what you look like. If you've been trying to lose weight your whole life but got nowhere, then it's time for a new approach (because my friend, that old strategy clearly isn't working).
If you're reading this blog post, then you know that something needs to change. You don't need to struggle with food, hate your body or weight anymore.
Here's how to stop feeling unhappy with your body and weight:1. Don't skip meals
I know.... you're 'trying to be good'.
But realistically? All that happens is you feel deprived and hungry and eat everything in sight. Skipping meals slows your metabolism and doesn't help you lose weight. If you want to love your body and weight, you need to stop skipping meals.
2. Change how you scroll
How many years will you spend wishing you had someone elses' body before you realise that looking at photos of slim/lean/attractive doesn't motivate you to lose weight? In fact, it's the opposite.
In the long term, so-called 'inspiration' makes you feel unhappy about your weight and generally makes you feel shitty about yourself (i.e. you become LESS motivated).
If you want to love your body and weight and actually get healthy, then you must stop:
Using the 'explore' function on Instagram. It's torture.
Creating fitspiration boards on Pinterest
Following accounts that make you feel no good/pretty/thin enough.
Right now. Go unfollow those people and get strict on how you use social media. Trust me on this one.
Review your inner circle
The people you spend the most time with have the biggest influence on you. So, who are YOUR biggest influencers? I got clear on mine.
I used to date a guy whose unhealthy eating was bad news for me. I broke up with him.
My friend used to drink lots of alcohol and got drunk at every catch-up. We talked it through. Now she doesn't drink as much.
I had another friend who always judged other women's bodies. It made me feel crap. We don't hang out much anymore.
My family used to comment on my weight. I explained to them that it was unhelpful. They get it. They no longer make comments. I'm much better for it.
You can decide who you let influence you and your life. If you don't want to be unhappy with your body, take control.
Accept that your body is imperfect
How many YEARS have you wasted hating your body and wishing it looked different? And where did all that body hate get you?
At some point, you need to decide that your body is ok just as it is. It'll never look quite the way you want it to. Your body is imperfect. You have a choice. You can either spend the rest of your life hating the shape of your thighs or softness of your tummy, or you can decide to accept your body is imperfect.
This doesn't mean you stop working toward being healthy. But it does mean you stop punishing and hating yourself. What you will find is that when you love your body, eating healthier and exercising actually becomes easier.
I've got rolls when I sit down, a soft tummy and cellulite on my thighs. I hated my body for years. But at some point, I decided that hating my body was ruining my life and getting me nowhere. When I finally accepted my natural shape, looking after my body with healthy eating and exercise became much easier. My body is imperfect but it's healthy and strong.
Pick ONE simple change to make at a time
When you are healthy, you feel good and it's hard to be unhappy with your body. Want to get healthier? Start small.
Adopt too much, too soon and nothing will stick, no matter how motivated or well-intentioned you are. Keep it simple and a year from now, you'll be so grateful you made the investment. Here are some simple (non-sucky) swaps that are way more effective than diets:
Swap out energy drinks and soft drinks for water
Keep alcohol for the weekend and special occasions
Get 10,000+ steps each day
Don't eat in front of the TV
Cook at home more - and try healthier recipes with more veg
Once your new healthy habit feels easy, pick another. Repeat this process when you feel ready. Here are some more ideas: 29 surprisingly simple healthy habits. BTW - I'm currently working on getting 8-9 hours of quality sleep each night.
Focus on health. Not weight loss.
The scales can either be your best friend or enemy. And more often than not, they're not your best friend. The scales keep you stuck in an emotional eating cycle, obsessing about food (which often means you eat more, not less) and hating your body.
When I stopped trying to lose weight and started focusing on being healthy instead, I ended up losing 20kg. Naturally, and easily. Read more here!
Stop 'trying to be good' and start trying to feel good.
If you liked this blog post, you're going to love my Keep It Real Program. It's been called 'life-changing' because it'll help teach you how to eat healthily without obsessing or feeling guilty about food. No more falling on and off that bandwagon. Check it out here.
Loved this blog post? Leave me 5 stars and let me know! Leave me a comment at the bottom of the page! :) MORE BLOG POSTS LIKE THIS:SOME DELICIOUS HEALTHY RECIPES TO TRY:
I'm not sure why it's called the 'health' food aisle...
Take a stroll and all you'll find are:
packaged foods (nothing fresh in sight)
sad, sugar-free imitations of chocolate
so-called 'guilt-free' indulgences
meal replacements and diet pills
overpriced, and almost always imported superfoods
processed foods designed with people with intolerances and allergies
Most of the products in the health food aisle are total BS.
Here are some examples:
Your body does NOT need 'akalising'. This is not a thing. Your body does a tremendous job maintaining the PH levels of your organs. If your body couldn't regulate PH, no $60 green alkalising powder would fix that.
Choose instead: Eat more vegetables. This one habit is far more effective (and scientifically proven) than any akalising product.
Start by adding in one more serving a day. Aim for 5+ a day and you'll naturally crowd out less healthy options. Add a handful of spinach to meals, put cherry tomatoes on the kitchen counter to easily snack on and choose veggie-full meals when eating out.
There's nothing healthy for you about diet pills, meal replacements or sugar-free chocolate (just eat the real deal and skip the diarrhoea!)
Even if you lose weight with these products, which I don't endorse, the weight will come back when you stop using them. I've been there, done that. Nothing healthy about it.
Protein bars and powders
Manufactured protein powders are highly processed. Even the 'better' ones don't even closely resemble the ingredient/s they are made from.
Plus, they're expensive and give you really bad smelling gas. Most people don't need protein supplements. Read more here.
Choose instead: Protein from real food like a handful of nuts, half a tin of legumes for lunch, a glass of milk or greek yoghurt.
The real 'health food aisle' is you find where real, whole foods.
Foods that don't cost the earth or your weekly wages... foods like vegetables, fruit, legumes, whole grains, seeds and nuts.
While most of the food in the health aisle won't harm you, they can distract you from the things that really matter.
So, you spend big $$$ on things that don't fundamentally make you much healthier - but that takes up the most mental energy.
Prioritise your energy on the healthy habits that make the biggest difference.
Save your energy for things that actually 'move the dial' such as:
Eating 1-2 serves of fruit every day.
Adding in one more serve of vegetables every day.
Leaving alcohol for weekends and special occasions
Choosing a healthier option like greek yoghurt with a bit of honey, your favourite piece of fruit or a smoothie instead of the daily treat of chocolate, lollies or biscuits when you get a sweet craving.
Cooking more at home. (Even one night a week will help).
Exercising several times a week, in a way that you enjoy.
Getting 8-9 hours of sleep.
Take home message
If you love getting products from the health aisle, please keep enjoying. When it comes to health, do what is right for you. Always.
But don't be tricked into spending your mental energy (and money) on the health food aisle. Cook more at home using fresh food, eat a bit of everything and enjoy.
Want to leave a comment? Let me know what you think by leaving a comment at the bottom of the page.
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I used to hate my body. I mean like really hate my body. No matter how much weight I lost, it never felt good enough. Every time I overate, I felt guilty and hated my body even more.
To be honest - my weight was never the problem. My problem was that I didn't accept myself as I was. It was much easier to hate my body and try to change it than to work on self-acceptance and learn to like myself the way I am.
But now...? Now I love my body just the way it is, rolls, cellulite, love handles and all - and that's not something I ever thought I'd say (or even feel comfortable saying).
Got rolls? I don't care. My body is still worthy. I learned to love my body the way it is and - I'm not exaggerating - it changed my life.
So, how do you go from hating your body to loving your body?
Loving your body doesn't happen overnight. If you've been hating your body for years, it's going to take a little time to repair that relationship. But it's possible and worth it because when you love your body, you take better care of it and healthy eating and exercise stops feeling like a punishment and starts to come naturally. So if you're ready to love your body as well...
Here are 15 ways I learned to love my body and boost my body confidence. 1. Get good at reminders
Honestly, guys? I don't think you can live in our society (where you are constantly being told you're not good/thin/hot enough) and not have bad body image days.
The key to better body confidence is to get good at reminders.
Here's how it works. When you tell yourself "I hate my body"... as soon as you can - remind yourself "actually, my body is perfect/fine/ok/worthy the way it is". Feel not good enough? Remind yourself that you are. Worry that your body doesn't look right. Remind yourself that there is no right.
The better you get at reminding yourself, the weaker your body hate voice gets. The longer you practice this, the more you believe it. In a nutshell, this is exactly what body love is. Constantly reminding yourself of your worth.
"Shout out to all the girls trying to love their body in a world that tells you not to".
Body love doesn't come naturally. I have bad body image days too. I remind myself often that my body is amazing. The biggest change has been how I talk to myself. The more you remind yourself, the more you believe it.
2. Follow models with your body
The more reminders you have to love your body, the easier it gets.
I can't tell you how much following models with normal bodies (often referred to as plus-sized models, which I think is silly) helped me love my body. Each time I scroll through my social media, I get another reminder that they look amazing and they love their body at their size - therefore, so can I.
I love following Robyn Lawley, Ashley Graham, Bree Warren, Swimsuits for all, Katie Willcox... and many more.
3. Start with body acceptance
Feel weird to say "I love my body"? Try accepting your body first. Start with "My body is ok as it is". You don’t need to find yourself sexy or attractive or love your body from the get-go. That’s not nearly as important as being ok with your body. Body acceptance can help bridge the gap between body hate and body love.
4. Recognise when you see yourself incorrectly
Feel good about your body until you see yourself in a photo? Love how you look before catching a glimpse in the mirror? Do you find it hard to accept compliments? Are you constantly worrying about how you look?
If you've been hating your body for years, chances are you don't see your body correctly anymore. Body hate has clouded your vision. When you feel body hate, remind yourself that you don't see yourself correctly (yet).
5. Clean up how you speak to yourself
No matter how often someone tells you your body is perfect the way it is, you won’t believe them until you believe it.
So - don't bitch about your body to yourself, or anyone else. Complaining about your body won't make you healthier, skinnier, happier or help you love your body. Dissing your body actually makes it harder to look after yourself properly. When the negative thought pops into your head, give yourself a reminder. At a minimum, don't give the thoughts power by saying them out loud.
6. Do a closet cleanse
As a birthday present one year, I had a stylist come and help me clean out my closest. Wow - it made getting dressed, clothes shopping and loving my body so much easier.
You know those skinny jeans you haven't fit into for two years. Chuck them out. That 'too tight' top? Get rid of it. Having too small clothes in your wardrobe doesn't motivate you to lose weight and it doesn't help you love your body.
7. Don’t buy clothes that you need to lose weight to wear
Some things I learnt from the stylist that helped me love my body...
If you don't feel comfortable, you won't feel confident.
Never buy too small clothes that require you to lose weight to fit into them
Don't buy any clothes that are seethrough, that you need to wear another top underneath.
Never buy clothes without trying them on. Don't buy the first time you see them. Always go back.
Know your body shape and buy clothes that make you feel good.
Buy breathable fabrics that don't make you sweat.
8. Stop using the 'discover' feature on Instagram
To help boost my confidence and love my body (and myself), I stopped using the discover tab on Instagram. That's the one with the 'search' icon (a magnifying glass). Not only did I gain a lot more time in the day (for stuff that actually matters), but I noticed that I compare myself a lot less. This small change made a big difference.
Find you waste time on Facebook? You can turn off your newsfeed on Facebook with this app.
9. Unfollow fitspo and thinspo
My Pinterest (and Instagram) feed used to be filled with perfect bodies and before and afters that I thought motivated me to lose weight. “If I just ate healthier, I’d look like that”. I tried this strategy for 10 years. Guess what? It never worked! Forcing yourself to hate your body won't help you to lose weight. It makes you feel guilty and ashamed which makes you LESS motivated. You can tell Pinterest to stop showing you those type of photos.
10. Stop wishing you had another body
"Argh, her body is so perfect" or "if only I looked like that" used to be part of my vocab. Now each time a thought like that pops into my head, I remind myself (see how important these reminders are!) that "my body is perfect".
What a brilliant reminder. Genius post-it note courtesy of Emily Coxhead.
11. Throw out the scales
Sometimes the scales loved me. Other times the scales hated me. Either way, the scales were never good for me. Weighing yourself doesn't make you healthier - it makes you more obsessed with your weight. Health is a way of living, not a weight. If you want to love your body and be healthier, then throw out the scales.
12. Quit un-fun exercise
I only have ONE exercise goal; To enjoy every workout. If exercise feels like punishment, then you're doing it wrong. When you enjoy exercise, you do it more often. Sacrifice intensity for enjoyment - and you'll become more consistent and be on your way to loving your body.
13. Get a leaning mirror (and get rid of some mirrors)
Ever noticed that mirrors that tilt backwards are more flattering? Get a leaning mirror if it makes you feel good. Also, if you have lots of mirrors in the house and you find you become obsessed with looking at them, then get rid of some of them. I am often my most confident when I am away from mirrors - camping, on a boat without many mirrors, travelling... Why not recreate that at home.
A full length leaning mirror can help you realise how great your body really is. Via Studio Mcgee.
14. Compliment others
Have you noticed that when you're the most self-conscious of your body, you tend to judge other peoples bodies? I know I used to! Now, I consciously find things to love about others and compliment them on it. It doesn't have to be a compliment on their appearance. Often, I just try to smile at other women (strangers) as a reminder that "I'm on your side".
15. Reconsider who you spend your time with
You know those friends who spend the whole catch up talking about other people... who's gained or lost weight - or you spend the whole time complaining about your bodies together? Reassess how you spend time together. Meet up in a group setting to break the cycle of body bashing and you'll both be better for it.
Need help to eat healthily without obsessing about food and learn to love your body? Check out the Keep It Real Program. Love this blog post? Rate if 5 stars and leave me a comment below! :) MORE BALANCED BLOGS TO HELP YOU LOVE YOUR BODY:MORE HEALTHY BLOG POSTS:HEALTHY RECIPES TO TRY:
I travel as much as I can, getting on a plane about once a month. It can feel hard to stay healthy when you travel but it doesn't have to be.
Here are some of the things I do to stay healthy when I travel. How to stay healthy when you travel1. Hunger (not meal times) guide my eating
When you travel, you're free from your usual eating schedule (breakfast, lunch and dinner time). Embrace it. Often, we eat out of habit ("it's lunchtime, I should eat") instead of eating when we're hungry. This is called 'eating by the clock' and it's a good habit to break.
When I travel, I disregard meal times the best I can. I eat when I am hungry. As the food I eat on holiday is more indulgent, it tends to keep me full. So I might only end up eating brunch and dinner (with dessert)! If I wake up still full from the night before, I grab a coffee, then adventure on until hunger comes knocking.
2. Prioritise 1+ nutritious meal a day
To stay healthy while I travel, I prioritise one healthy meal a day. That is to say, for one meal a day, I choose the healthy option. Once that is under my belt, I have more flexibility for the day. Breakfast often becomes my healthy choice meal. Maybe it's porridge for breakfast or muesli with yoghurt. Sometimes, I get a veggie-ful lunch. This strategy doesn't make me feel deprived. It makes me feel good.
Note: I typically eat a minimum of one nutritious day. I try for more, of course, but some days, it's just the one meal and I'm grateful I snuck that in at least.
Headed to the salad buffet for this lunch in the Alps a few weeks ago. How to find the healthy option on a menu? Look for vegetables.
3. Take a thermos-style water bottle
Paying for water is a real pain when you travel. I love a thermos style one as it keeps my water cold all day (so I'm more inclined to drink it). It means I don't drink as much alcohol out of thirst. Just remember to finish your bottle before going through airport security.
4. Focus on fibre to avoid constipation
Different food and alcohol (and unfamiliar bathrooms) can cause constipation when travelling. I make fibre a priority when I travel. I'll get porridge, bircher muesli or oats for breakfast - topped with seeds/nuts. I'll get a chia pudding as a snack (which I find at airports these days). I'll get a banana or pear as a snack. Here are some other foods that help prevent constipation.
5. Buy a packet of mixed seeds
I'll almost always buy a packet of seeds (mixed seeds are great) when I travel as my real-food fibre 'supplement'. It's not hard to find a tub of yoghurt and add seeds for breakfast or a healthy snack. I'll take the seeds to breakfast if there aren't any at the buffet. You can also add seeds to salads.
6. Invest in comfort insoles
These have become a healthy travel essential for me. Instead of going to the gym when I travel, I prefer to walk around exploring. This means I can walk for about 3-6 hours a day! It works out to be about 20,000-30,000+ steps a day. You NEED to be comfortable. Comfort soles cost about $20. It's worth it. Once they warm, they mould to your feet. I like the Gel Active insoles.
7. Get un-daggy sneakers
It's taken me years to accept that comfy shoes are essential when travelling. I recommend getting a pair of black running shoes (very popular now) as they go with any outfit without making you feel daggy - or some comfy sneakers like these white ones.
Dress with sneakers? Who cares!
8. Choose a healthier holiday
Some types of holidays like cruises and resorts make it easy to overeat. I choose holidays that make it easier to come back feeling good. I like to stay at an Airbnb or a serviced apartment without included breakfast because I'm rarely hungry for breakfast and I'd rather enjoy a long lunch with white wine and fresh bread than defrosted pastries.
Hiking in Yosemite National Park recently. This place is insanely amazing! You don't need to be this active though. Even walking through a city makes it easier to be healthy than sitting in a taxi, on a bus or cruise ship.
9. Master the buffet
If there is a buffet, I have a strategy.
I check out the selection at the table before picking up my plate. I prioritise what I would love to eat the MOST.
With my priorities set, I choose fewer options. When you try to taste a bit of everything at a buffet, that's when you end up with a plate piled high. Fewer options (i.e. quality over quantity) is my strategy.
I think about how much I'd eat for that meal when I'm at home and use it as a guide for how much food to put on my plate. For breakfast, I don't normally eat much so I choose one option. E.g. A piece of toast with Nutella (my absolute favourite), maybe bircher muesli the next day - instead of eating both for one meal. For dinner, I choose one protein and one carb option, then fill half my plate with vegetables/salad.
To stop myself going back for seconds (as I'm satisfied), I remind myself that:
"I can have it tomorrow if I want".
"I can buy it later if I'm still craving it".
"I am always allowed to eat that food".
"If I am hungry, I can get more. But am I hungry?"
The dessert buffet from my recent holiday....
Buffet spread - By the talented June Edelmuth Catering. If only all buffets looked this fresh, healthy and colourful.
10. Share food - so you can sample everything
I get severe FOMO (fear of missing out) when I travel. I want to taste all the local food. Sharing the best way to never miss out. For dinner in Napoli, we shared an artisanal pizza with wine and a salad. Share a Nutella crepe in Paris (even though I want one to myself)! We split the potato pancake is Prague and got a side of sauerkraut.
Sharing this Huevos Rancheros (Saturday mornings at Markthalle Neun in Berlin) plus a green smoothie, leaving room to try something else... Maybe dessert? :P
11. Order to "leave room for dessert"
Travel means eating out a lot - it's pretty unavoidable. I choose what I want to eat, then order one less dish. This is my "leave room for dessert" strategy. It's what I tell myself when I feel disappointed to miss out on another dish. "If I'm still hungry afterwards, then I can get something else to eat" I remind myself. Sometimes I'm not hungry. Sometimes I am. Lucky, I left room for dessert...!
Do tomatoes taste better in Italy? I think so.
12. Practice 'crowding'
Crowding is when you focus on filling up on more of the good stuff, instead of thinking about what you're not allowed to eat. Naturally, you eat healthier without feeling deprived. Getting 5+ serves of vegetables and 2 serves of fruit a day is always my number one health mission, even when I travel. Almost always, it's the healthiest option on the menu. I often order a side of salad or veg. This also helps prevent constipation - and veggie meals tend to be more budget friendly.
Road trip snacks of strawberries, mandarins and cherry tomatoes help me stay balanced and get enough fruit and veg.
13. I'm serious about sleep
Beyond anything else, sleep is my #1 priority. I take sleep very seriously because sleep is so important for my energy, immune system, happiness, hormones... I can't travel and enjoy myself properly when I feel run down. I have a few things I do that really help me avoid jet lag.
As soon as I get on the plane, I change my watch to the time at my destination. And then I start living like I'm in that new time zone already.
I sleep if it's night at my destination, and stay awake if it's daytime.
If I am planning on sleeping for a long time, I'll drink lots of water but then stop an hour before so I don't have to go the toilet (and jump over people to get there).
To help me fall asleep, I'll have one of those tiny bottles of red wine. People say don't drink on planes because it dehydrates you but I think the benefit of good rest is essential. I drink plenty of water to avoid dehydration.
I always have a travel pillow, earphones, warm jumper, socks and an eye mask.
When I arrive at my destination, it's hard, but I don't nap. I wait until it's at least 8pm at night to sleep.
14. Embrace the natural health kick
I do indulge when travelling. I drink wine, eat dessert and try every type of food - nothing is off limits. So when I come home, I feel a difference in my body. BUT because I gave myself freedom and indulged on my holiday - as a result, I naturally crave healthier food and exercise again.
I do not need to guilt myself into it - or force myself to 'be good'! By simply checking in with my body, I realise it's guiding me to feel good again. I embrace the natural desire to eat healthily and exercise. No need to stress or hate on myself. Thank you, body!
No room for guilt at this beach picnic (or any other time on holiday). Just red wine, tune after tune and good food.
15. Don’t let guilt ruin your holiday
Gaining a little weight and losing a bit of fitness isn't a big deal. There is no point letting guilt suck the enjoyment from your holiday... Indulgence is an essential part of a healthy, balanced life. Repeat after me: "I am allowed to enjoy myself. I do not need to feel guilty. Indulgence is part of balance".
When I get back, I simply ride the natural health kick and after about a week or two of following my usual routine of healthy eating and exercise, any weight I've gained has been lost and I'm feeling great.
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I love hunting down the best local food when I travel.
I asked the locals, read all the guidebooks, bloggers recommendations and then sampled all the food to pull together this list of what I think it's some of the best places to eat in Prague as of 2018.
As a self-confessed foodie, only the best places made it to this list. These are the restaurants I'd recommend to my friends and family - and you, of course!
So here we go. This is my list of the best restaurants and places to eat (and drink) in Prague based on taste and wow factor. Disclaimer: They aren't 'healthy' places though you can find healthy choices on the menu at most of these places.
Health Tip: To make meals slightly healthier and sneak in another serve of veg, I love to order a side of pickled veg or cabbage.
If you're vegetarian or vegan, best to give this one a miss. But if you love meat, especially meat that has been pulled, slow-cooked, braised, smoked or served to perfection, then you'll LOVE Kantýna.
Some locals say it's a modern take on classic Czech food. Others call it hipster.All I care is that it's delicious food, a cool vibe and reasonably priced (~$20pp for premium food, with beer). While it is busy, we had no trouble finding a spot at peak hour.
Kantyna is a canteen style restaurant. When you walk in, you'll get given a docket. Find a spot to sit. When you're ready to eat, walk up to the canteen with your docket and order what you want. You'll pay by weight. It's table service for drinks.
This Belgium restaurant was recommended by a local and I'm so glad we went. It's about a 10-minute drive from the town centre and it's buzzing with locals. On the menu, they have a dedicated section for mussels, oysters and there is a fantastic beer menu too.
It'll cost around $100 for dinner for two, with drinks and plenty of seafood. It's also great for families as they have a kids room. Book in advance to avoid disappointment.
If you want an authentic Czech experience, check out U Veverky and you won't be disappointed. There is no proper English menu in the restaurant (often a good sign) but the waiters mostly speak a bit of English and will help you order.
Czech food is quite heavy but I found it didn't make me bloated and kept me feeling satisfied for a long time. So while it's hard to make a 'healthy choice', I say, embrace the experience and order what you want.
FYI - Czech dumplings aren't like Asian dumplings. They're boiled, crustless bread (potato or bread) that is served with main meals and used to soak up the sauce.
Note: I found an English menu online but don't be surprised if the menu is different and much smaller when you go.
Founded by famous Czech pastry chef Iveta Fabešová and her husband, IF cafe is a beautiful place to rest your travelling feet and enjoy delicious cakes, pastries, teas and coffee. For fellow Australians, Iveta seems like the Adriana Zumbo of Czech (but more cakes, fewer macrons).
You'll be able to watch the pastry chefs (many of whom are women), working methodically behind glass as they create your beautiful looking dessert. You might struggle to find a healthy option here but I truly believe dessert is part of a balanced, healthy diet.
I'd love to hear from you! Leave me a comment at the bottom of this post.
About the author - That's me!
Hey! I'm Lyndi Cohen.
I'm a food-loving Australian dietitian known as The Nude Nutritionist. I used to struggle with my weight big-time so that's why, when it comes to nutrition, I like to strip it back to basics and keep it real.
It's time to make your freezer work for you and help you eat healthily. If you need help sticking to a budget, these freezer hacks will help you save money and reduce food waste.
I live in a very small apartment with a tiny freezer so I have to make the most of my freezer space. It really helps me eat healthier.
Here are 22 items I always have in my freezer along with some of the best freezer hacks to help you and your family eat healthily (and save $$).
Freezer Hacks to Eat Healthily and Save Money - YouTube
1. Freeze milk in ice-cube trays
Want to make a thicker smoothie? Struggle to get through your milk before it goes bad? Freeze milk in ice-cube trays. Pop out a milk-cube and it to your smoothie, tea or coffee. See image below of milk in ice-cube trays.
2. Buy seasonal fruit in bulk when on discount - and freeze
I recently bought 18 punnets of strawberries (a tray) for $7! I've been enjoying delicious strawberry smoothies and strawberry sorbet ever since. When you see cheap fruit, buy up big and get freezer-happy. They are great for smoothies and frozen desserts. I love mangoes (for mango sorbet), berries and peaches.
3. Juice limes (and lemons) and freeze
Limes can be SO expensive when they aren't in season. So when they're cheap, buy in bulk and then freeze the juice in ice-cube trays or freezer bags. Perfect for salad dressings, marinades and drinks like mojitos :)
4. Freeze Medjool dates (and grapes)
Dates and grapes are great fresh but I also love them frozen! A deliciously sweet and high fibre snack that is perfect to combat sugar cravings.
5. Make ready-to-go smoothie freezer packs
Bulk prep your breakfast smoothies by freezing smoothie ingredients into individual freezer bags. I love banana, mango, baby spinach and berries.
6. Freeze fresh herbs in stock or oil
Don't let fresh herbs get sad at the bottom of the fridge. Freeze fresh herbs in stock or extra virgin olive oil in ice-cube trays. Then you can easily use them when you're next cooking.
7. Leftover stock can be frozen
When you only use half a carton, freeze the rest of the stock and use it the next time you're cooking.
8. Coconut milk, coconut cream and cream
If a recipe only calls for half a tin of coconut milk or coconut cream, freeze the rest. You can also freeze normal cream, to help reduce food waste. You can also use the leftovers to make this healthy 20-minute laksa recipe!
9. Grated ginger and lemongrass
Who really gets through all the ginger and lemongrass in one recipe? I grate ginger and freeze it. And I chop up lemongrass too.
10. Store bay leaves in the freezer
They will still be perfect to add to your cooking.
11. Slices of banana bread
When I make chocolate banana bread, I don't want to eat the whole thing. instead, I cut it into slices and freeze them individually. When I want a treat, I can simply toast it. It really helps me savour baked goods and not feel the need to demolish them in one go. Apply this technique to brownies, cookies etc.
12. Bags of breadcrumbs
When half my bread loaf is stale, I put it in a food processor and turn it into breadcrumbs. They freeze wonderfully. I sprinkle them on roast vegetables when I want some crunch, with garlic, salt and extra virgin olive oil. Or parmesan!
13. Overripe tomatoes (or the rest of the tin)
Squish in a bowl or blitz in your food processor then freeze in bags. You can add garlic and herbs if you like. Write down the number of tomatoes per bag. I also freeze the leftover half a tin of tomatoes or passata. Freeze shakshuka sauce, ready for a quick breakfast.
14. Don't waste tomatopaste
Only used half the paste? Freeze the rest for next time. Or buy tomato paste in the squeezy bottle.
Because avocado has such a high-fat content, it freezes really well. While I wouldn't use defrosted avocado for a salad, it's great in salad dressings like this avocado dressing or in smoothies.
Got leftover spaghetti bolognese? Freeze it. Made lots of meatballs? Freeze it too. I try to 'cook once, eat twice' so I always make lots. The trick is to freeze meals in single portion sized containers so they defrost quicker (essential when you're hungry!) and you don't need to defrost the whole thing.
19. Shelled Edamame beans
I love edamame in salads (like this Zesty Thai Salad), poke bowls or as a snack (with a bit of chilli salt). You can find frozen edamame in the frozen section of any good Asian grocer.
Whisk up your eggs and freeze in ice-cube trays, ready for an omelette.
And most of your other condiments will freeze wonderfully, ideal if you're going away for a while and won't get through them.
22. And some frozen treats...
I also love to keep frozen dumplings in the freezer for a delicious option because... dumplings are amazingly yummy. I try to make frozen desserts too. Health is about balance and your freezer doesn't have to be perfect. It simply helps you make healthier choices.
I met my husband at my heaviest weight. And he loved me (and my body), even when I didn't. He told me that I was worthy just as I was, without needing to lose weight.
As anyone with body insecurities would know, this meant so much to me. My husband and I have been together for six years and yesterday was our second wedding anniversary. My husband played a big role in helping me love my body. And I'll always be so grateful to him.
Nowadays, I truly love my body. But that wasn’t always the case. I used to hate my body. I never felt good enough. I would compare my body constantly.
Hating my body was seriously hard work. It made me obsessed with food, turned me into an emotional eater and I was so unhappy. At one point (aka my breaking point) I made a decision that I wasn’t going to sacrifice my mental health for the perfect body anymore.
In other words, I decided to love my body (because it's a decision)!
These days I love my strong, capable body. I’m really healthy, and this is what my body looks like naturally... I think we need to redefine what a healthy body looks like because it’s not always abs and lean bodies like you see in the magazines.
Loving your body in a society that tells you NOT to love your body is a radical act of self-love.It's ok for my tummy to be soft and for my thighs to touch. It doesn't make me unhealthy. I can be strong and soft at the same time.
I don't need abs to be healthy. I have energy. I am happy. I am vibrant. That says a lot more about my health than my weight or body shape.
Body love is not about losing weight until you finally love your body. Body love is deciding that your perfectly imperfect body is worthy of love just as you are.
Try to lose weight to love your body? Well, you’ll find that your body never feels good enough, no matter how much weight you lose.
You can decide that you want to love your body, too. Like I did... it takes time and the right support. Luckily, I have a husband who helped me learn to love my body.
In light of this, I want to share some of the things that he did for me, and really helped me learn to love my body.
Here are some strategies that your partners can do to help support you learn to love your body more.
(NOTE: I'm not saying that women need a man to feel beautiful but knowing that the person you're most intimate with accepts and love you just as you are can help shift the way you feel about yourself).
P.s. You might want to share this article with your partner (or mum, dad, a sibling or friend).
With my husband's help, I can now confidently say that I love my body. It took a few years but it was worth it.
Dear husband or boyfriend (or partner),
So you've fallen for a woman who isn't 100% in love with her body (yet).
It's not surprising considering every day she faces an enormous amount of pressure to have the perfect body.
The media portrays a painfully narrow ideal of beauty and this can make it really hard for her to feel beautiful and worthy.
It's tough on you, too. You don't know how to respond when she tells you she feels fat. When you tell her she is beautiful, sometimes, it feels like she's not listening.
The good news is that you can help her learn how to love herself. Here's a few strategies.
Speak up when something is not ok
Does her mother feel the need to comment on her weight? Is there a friend who makes her feel insecure? Does she spend hours on social media only to get stuck in body shame later?
As her closest (and probably favourite) person, you might notice the patterns before she does. It's ok to speak up. She might not be aware. You might try something like: "I've noticed that when ____ happens, you often feel worse about yourself and your body? Have you noticed this too?"
Resist the urge to judge other people's bodies
If you comment that her friend has lost weight or the TV presenter has 'let herself go', she will probably notice... By speaking about other peoples weight (either loss OR gain), you're reinforcing to her what society already tells her: "Your worth is based on your weight and appearance".
You can't change society alone but you can change how you talk about others. It's so tempting but try your hardest to resist the urge to judge other bodies including friends, family, celebrities or colleagues. Hold the comment inside. This simple strategy will also help you learn to love yourself more.
Jennifer Lawerence before and after photoshop. That's just another reason why I have a strict no photoshop policy.
Try not to get angry with her...
When you are ready to leave but she is running late because she is struggling to get dressed and complains that 'I have nothing to wear', what she actually means is that she has nothing to wear that makes her feel good or beautiful enough.
She is hurting.
She's not trying to make you late. She feels unworthy. It has nothing to do with how she looks like and everything to do with how she THINKS she looks. She probably feels ashamed and getting angry with her doesn't help.
You'll need lots of patience (but she is worth it)
She has been dieting and hating her body for years. This isn't going to get 'fixed' overnight because you told her she is beautiful once or twice.
The best thing you can do is be patient with her. Appreciate how hard it is to love your body in a society that tells you not to. The process of loving your body takes time and constant work. Be patient with her. Be kind and gentle.
Focus on health (not weight)
So, your partner is complaining because she feels guilty for overeating and missing the gym again this week. It's tempting to say "don't worry, you'll lose the weight". Instead, the best thing you can do is bring the conversation back to how eating healthily and exercise makes her feel, not look.
Her: "I ate so much and haven't exercised this week. I feel gross and fat. I have to do better tomorrow".
You: "You don't need to feel guilty. Not every week will go to plan. But I know you feel so much happier and more energetic when you eat healthily and exercise. Why don't we cook together/go for a walk tomorrow"?
Progress comes like waves. Over time, those waves get larger and more frequent. The downs don't dip as low. As her relationship with herself changes, you may notice when she feels down about her body, she doesn't stay there quite as long and the words that she uses to describe herself aren't quite as harsh.
She will still have many moments of doubt but you can tell she is progressing when she is able to remind herself of her worth faster and with more ease. The waves will eventually become calm water.
Offer little reminders...
If your partner is feeling down, no amount of 'no you're not fat! You're beautiful' can turn the ship around. But I don't think it does any harm either. I think it's good to remind her that she is beautiful as it's easy for a girl to forget. Even if it seems like she doesn't take it on board, she does absorb those words.
Some body positive advocates will disagree with me here instead, recommending that you compliment her on things other than her appearance. I think that's also a great idea, and please do compliment her on her other assets. But...
I think reminding her that she is beautiful reinforces that she doesn't need to be thin to be beautiful.
Lastly, here are some positive words to help remind your woman that she is wonderful, beautiful and worthy just as she is...
"Losing weight is not your life's purpose"
"You are so much more than your weight"
"Accepting your body in a society that tells you not to is hard. You're doing so great".
"I love you exactly as you, whatever you weigh".
"You are enough just as you are".
"You do not need to lose weight to be beautiful".
Found this useful? You might want to share this article with your partner, mum, a sibling or friend.
Leave me a comment! I'd love to get to know you. Please let me know what you thought about this post by leaving me a comment at the very bottom of the page.
About the author (that's me)!
Hey there! I'm Lyndi Cohen. I'm a food-loving Australian dietitian known as The Nude Nutritionist. I used to struggle with my weight and body image big-time. But when I stopped dieting and hating my body, my life changed. So that's why I like to strip nutrition back to basics and keep it real. My healthy recipes are tasty and easy and I share heaps more healthy eating tips on my blog. Follow me on Instagram for updates.
MORE HEALTHY INSPIRATION VIA MY BLOG:HEALTHY RECIPES YOU MIGHT LOVE: