Tag: weight loss

How to Foster Healthy Body Image in Children

I belong to a ladies’ trail running community online. These women are cool, badass humans who perform amazing feats with their bodies. Last month, someone asked the group if they ever struggle with body image. The responses were overwhelmingly affirmative. Hundreds upon hundreds of women responded, “Yes! Me. Every single day.” Only a very few said no.

It was eye-opening and also woefully unsurprising. Most adults I know struggle with body image on some level.

Those of us who are parents would love to spare our children from this emotional baggage, but how do we help our kids develop healthy body image in today’s world? We’re up against massive biological and, especially, social forces. Humans are hardwired to see — and judge — faces and bodies, looking for signs of friendliness, similarity, and fertility. Our early survival as a species depended on it.

The modern diet and beauty industries have taken these natural propensities and exploited them to the nth degree. They bombard us with messaging, both subtle and overt, telling us we must do everything in our power to be as physically attractive as possible. No amount of time or money is too much to invest in the quest for beauty and the “perfect” physique. Oh, and definitely don’t show any signs of aging. The wrinkles, gray hair, and natural softening of the body that comes with growing older? Not allowed! Obviously, if you fail to live up to the ever-changing ideal, it is 100 percent your fault.

Short of moving to the woods and disconnecting from society entirely, we can’t keep our kids from being exposed. Our best hope is to help them develop a healthy body image early. Give them a strong foundation so when they inevitably get caught up in Hurricane Diet Culture, they may waver, but they’ll stay standing.

The strategy is two-fold: First, do your best not to repeat and perpetuate the culture that creates insecurity and negative body image. Second, teach kids to trust, respect, and appreciate their bodies regardless of appearance.

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Ask a Health Coach: Real Tips on Breaking Through a Plateau

Hey folks. This week, Primal Health Coach Erin is answering your questions about breaking through plateaus with tips and strategies you can start putting into practice right away. If you’re stuck in a weight loss rut, stalled out on your fitness routine, or need a push getting out of your comfort zone, today’s Ask a Health Coach post is for you. Got more questions? Keep them coming in the comments or over in our Mark’s Daily Apple Facebook Group. Kimberley asked: “I’ve lost a total of 70 pounds and have maintained my weight loss for over a year now, but I’m struggling to lose those last 10 pounds. Any tips on getting the scale to move again?” First of all, congratulations. The fact that you’ve lost that amount of weight and kept if off is proof you’re committed to your goal. Even better, I love that you’re not using words like “diet” or “falling off the wagon,” both of which imply that you’ve embarked on a temporary lifestyle change. Weight loss is a long-term process that includes ups and downs. And plateaus like the one you’re experiencing right now are a natural part of that process. Anytime you’re going through a plateau, you can take it as a sign that something needs to change. It doesn’t need to be a drastic change, but it is an opportunity to take a closer look at what you’re doing — or not doing. I find that the biggest culprit of weight loss plateaus with my own health coaching clients is that they’ve loosened the reins a bit. In the beginning of your journey, you might have been meticulous about avoiding grains and refined sugars. If you’re following the Primal Blueprint, you might have kept your split at a solid 80/20. But as the months and years go on it’s absolutely normal to let some things slide without realizing it. Eating more than you think is extremely common. Extra handfuls of nuts. Wine every night. A carb-fest on Sunday that turns into sandwiches and ice cream all week. You get the picture. Occasional indulgences should be enjoyed guilt-free, however it’s important to be aware of them instead of mindlessly refilling your glass. Small changes can be sneaky, and they add up fast. Tip: Keep a Food Journal for 3-5 Days I’m not a big fan of tracking calories and macros in general. But taking a few days to get back in touch with what you’re really doing can be a game changer for breaking through a plateau. After keeping a food journal, one of my clients found that the good stuff she was loading her morning yogurt with (chia seeds, flax seeds, unsweetened coconut, and nuts) was packing on about 400 calories more than she thought. Tasting bites of food while cooking or cleaning up are two other common places those extras tend to slide in. Need more convincing? Researchers at Kaiser Permanente found that participants who kept a food diary lost twice the … Continue reading “Ask a Health Coach: Real Tips on Breaking Through a Plateau”

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Getting Back on the Wagon

Things are going great. You’re eating well, moving your body regularly, lifting heavy things, getting good sleep. Then wham! Something happens, and all your best laid plans are out the window. Maybe it’s a crisis at work, the loss of a loved one, a vacation, or, I don’t know, a global pandemic that changes everything. Sometimes it’s nothing memorable, you just sort of… stop trying.

What do you do when you realize you’ve fallen off the wagon?

It’s simple. You pick yourself up, dust yourself off, and climb back on.

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Why Eating Less Doesn’t Always Work

Off the bat, I should say that I’m actually a fan of eating less. I’m on record as saying that my goal is to figure out how few calories I can eat and still thrive. Still, eating less isn’t always the magic bullet people will hope it will be. There are many ways that eating less can go wrong.

For weight loss, the advice to “eat less, exercise more” often doesn’t work like it “should” on paper. The weight-loss diet industry thrives on repeat customers who struggle to lose weight and keep it off. Dutifully following this strategy has led many people down the road to frustration and dejection, as they blame themselves for their failure to successfully lose weight. This is despite their best efforts to eat less.

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Success Story: Life After Cravings

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

Folks, I have been grateful for every story that has come my way over the years. It’s an incredible privilege being on the receiving end of your reflections and evolutions, and they are why I’ve kept at it all these years—knowing the message and information have made a difference in people’s lives. I appreciate every single one. Here, you’ll read about a woman who went through a long period of trial-and-error and ultimately realized that conventional advice was hindering her progress. Thank you to reader, Karine, for sharing your story, and for using your personal transformation to inspire others as a health coach and mentor!

 

Switzerland, April 2008, I decide to get ski-fit. I think I am healthier than the average. I am not eating junk food, not smoking and not drinking alcohol. But I am very sedentary, apart from a bit of skiing in winter. I am already a decent skier but need to be fitter to go back-country skiing. This is when you climb the mountain with skins under your skis to find true off-piste skiing.

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What to do When You’ve Hit a Weight Loss (or Other) Plateau

Tell me if this sounds familiar: You started making changes in your life to get healthier and everything was going great. You were seeing progress in the way you felt and looked, your cravings were down, and your energy was up. It was working!

Then, all of sudden it wasn’t.

Despite doing everything right, the scale hasn’t budged in a week, your motivation has hit an all-time low, and you feel totally betrayed by your body. As a health coach, I see a lot of my clients struggling with weight loss plateaus, and feelings that change isn’t happening fast enough. And do you know why? It’s because of this little nugget of truth:

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Keto Pills: Why I’m Highly Skeptical

There are a dizzying number of keto pills on the market now. They promise easy weight loss, increased energy, and the benefits of ketosis without the pesky following-a-strict-diet part.

As savvy MDA readers, you know that optimal health never comes in a bottle. You also know that I’m a proponent of wise supplementation to support a Primal diet and lifestyle when appropriate. I’ve said before that I think exogenous ketones can be useful in specific circumstances, though they’re never necessary for success.

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