A non-diet approach to 2018

VARIED, ORGANIC, HEALTHY, BALANCED: The non-diet approach involves both nutrition and intuition.

Want to tick off those healthy eating and weight loss New Year resolutions that keep on missing the mark for you? Dietitian Kelly Pelham throws all the fad diets out the window and suggests a non-diet approach this year . . .

Are you sick of making the same New Year resolutions year after year? Weight loss, exercise and healthy eating are some of the most common goals made, yet can be a struggle to achieve. The wave of fad diets all claiming guaranteed weight loss don’t help.

If you are someone who has dieted before you are probably all too aware that, at the end of the day, diets don’t work. It is true; weight loss generally occurs in the first few weeks as you start restricting your calories and with motivation running high. Several weeks down the track you want those “can’t have” foods even more. You experience mood changes, the cost of special foods or supplements add up, socialising becomes increasingly difficult and motivation starts to thin.

You see, the thing with diets is they do not promote healthy, life-long behaviour changes. If you want to stop making the same health or weight loss goal year after year, then you need to start thinking about the non-diet approach.

What is a non-diet approach?

Forget meal plans, calorie apps, forbidden foods and scales! A non-diet approach takes typical diet rules and throws them out the window. Instead of a piece of paper, your phone, or another person telling you what, when and how much to eat, you start trusting yourself — listening to your hunger, fullness and satiety cues. Instead of obsessing, wondering what’s “good” or “bad”, and feeling guilty about food, you focus on the pleasure and satisfaction of eating. And instead of feeling unhappy with your weight, a non-diet approach is weight-neutral, focusing on body comfort.

How do I follow a non-diet approach?

As it’s not a diet, there are no strict rules. One may even say it’s a bit of “trial and practice” while building your trust, confidence and skills in choosing appropriate foods in appropriate amounts.

For example, learning to eat mindfully, increasing self-awareness of what and how much your body needs, eating when you are hungry, and stopping when you are comfortably full.

It involves a little bit of nutrition and intuition, and this is where help from your dietitian comes in handy — guiding you to make quality food choices, shaping healthy eating behaviours and building those intuitive skills.

Can I still lose weight on a non-diet approach?

Restricting your intake and focusing solely on weight loss can be psychologically damaging. Chronic dieters tend to form unhealthy relationships with food and can even diet themselves to a heavier weight.

Shifting your attention towards healthy behaviours, while feeling good about your body, you are far more likely to see health benefits. Research has shown a non-diet approach improves disordered eating patterns, decreases depression, and increases self-esteem and body satisfaction. Weight can be lost as a side effect, or remains relatively stable. Given that weight regains after many fad diets, this is a major benefit!

Is a non-diet approach right for me?

If you are sick of yo-yo dieting, feeling you don’t have control around food, are an emotional eater or generally unhappy with your weight, then it’s time to focus on a non-diet approach.

If you want to enjoy food, discover the pleasure of eating without guilt, and learn to trust your body, then a non-diet approach is for you.

To get it right takes time, patience and help from a qualified dietitan. However, unlike diets, it’s a healthy eating pattern you can stick to long-term and you will finally tick off those New Year resolutions.