Setting goals with nutrition without obsessing or creating harmful habits

Video Transcript:
This is Andrew Decker co-owner of TitanUp Fitness this is our 11th year as tighten up Fitness I’m not a registered dietitian but I’m gonna go over some current diet culture hacks for you guys [Music] so currently the outlook on tracking your nutrition looking at your Macros having goals entering food into a log the mindset on that now has changed now that’s a negative thing you are obsessive it could develop psychological behaviors and disorders that are unhealthy and while I understand that I want to show you guys both sides of the coin and then go over some coaching to help us all hopefully land in the middle ground and have a healthy relationship with food while yet not feeling bad or developing disorder orders while trying to track your goals so to show you what I mean by this new Viewpoint from diet culture to paint a picture for you guys is this if you were to track your bank account and follow the paper trail of money in Money out because you have a goal of saving more money for whatever reason that’s viewed as okay but if you enter food into a log and you track your food from morning to night because you have a goal whatever that goal may be that’s viewed as don’t do it that you could develop some serious behavioral problems psychological disorders you could become obsessive I think that there’s a middle ground there to paint the picture further for you guys this actually has happened to me where we’re out at dinner with friends my girlfriend and I and we’re not eating but we want to be part of the social atmosphere so we’re at the table just having a couple drinks a beer or Margarita and people will ask hey why aren’t you guys dating why aren’t you and Paige eating well that’s because we’re saving money we’re trying to cut back we ate at the house but we didn’t want to miss out on the social aspect and have time with you guys so we just came out for the drinks so we saved money that way everyone at the tables good for you guys you’re going on a trip that’s so smart I should do the same thing it’s amazing I think that you guys would still hang out with us regardless of trying to cut back and save more so it allows you to travel and have some fun you see the problem here now now watch me and my girlfriend are out to eat but we don’t eat we just each have a drink each a margarita and a beer hey why aren’t you guys eating with us we noticed you didn’t order any food oh well that’s because we’re trying to lose some weight we’re cutting back on calories because we have a 13-week program we’re part of and we want our results when we check in to show these changes whatever those changes are oh that’s you know it’s a that’s that’s terrible you guys are obsessive you guys shouldn’t be thinking like that you should be able to eat whatever you want you should be able to have fun with us immediately those goals are discounted because one is a financial goal one is a fitness goal same thing with tracking your banking statements and entering food on a log so I showed you both sides of the coin let me show you how to land in the middle and find some balance not obsessing but yet not losing sight of your goal First Step here is setting something realistic set a realistic goal that doesn’t promote those behaviors so if we set a goal for losing one to two pounds a week that is typically sustainable it’s healthy it’s nothing too rash so that would be step one is set something realistic you know people always tell you shoot for the moon you’ll land in the stars but with weight loss and fat loss and gaining muscle it is much better to set something low-key that’s realistic that you have a longer time frame to reach it item two set gradual and small changes to your plan for example I use this one all of the time if I’m trying to get leaner and I’m not happy with fat loss or weight loss or the weight clothes are fitting I will simply go from averaging 10 000 steps a day to 13. that’s just it tiny bit difference but when you apply that over a long period of time it equals a gigantic change another one would be drinking alcohol something we can all relate to instead of having three Bourbons on the Rocks I will cut that down on the weekends to one the difference over a long period of time is gigantic I haven’t given anything up I haven’t done anything drastic or rash focus on making healthy changes without cutting stuff out I see this all the time with Fitness especially coming from people that I inherit from another trainer they told me I couldn’t eat this they told me I couldn’t eat that they told me I couldn’t have this after 7 pm and the way I learned it that stuck with me was the bow and arrow analogy the more you tell yourself I can’t have pizza I can’t have those drinks I can’t eat sweets I can’t eat after 6 PM there is so much tension on that bow that when you do slip you slip hard and that thing skyrockets in the opposite direction whereas if you simply said I’m not going to give up alcohol completely but no I’m not gonna go cold turkey because when I go out with friends I’m more than likely going to have one or two drinks but as long as I limit the frequency of that and the volume I’m happy I didn’t draw that bow back I’m not having all this pent up wildness that’s gonna unleash when I least expect it and finally it sounds so simple but if you simply listen to your body as the best guideline you can have to keep you from going to obsessive or losing sight of your goals okay we’re teeter-tottering here so if you simply just tell yourself if I’m starving I should probably have something or if I’m full you know usually I’ll eat dinner with also lots of water so I can let my mind catch up to my stomach if we simply do that and say hey I’m full I’m gonna stop eating now or I’m hungry I should eat now it will keep you much more balanced where we’re not having spikes with blood sugar like this we’re just nice and even even keeled steady Eddie that will help you from tipping one way or the other while not losing sight of these goals that you’ve set hopefully you see both sides of the coin here and we can meet in the middle no it is not okay to obsess over food and to do drastic things and set unrealistic goals that are going to force you to become somebody who’s just so out there with their their mindset they become uh neurotic but it’s also not okay to let go of your goals because people are telling you that you’re becoming too obsessive you’re no fun you shouldn’t be doing that let it all go you can find the middle ground okay use those steps I showed you that way you can find balance and remember if the plan isn’t sustainable it’s not something you can repeat for the rest of your life it is never going to work I tell people all the time like the whole 30. that’s why it’s called the Whole 30 because on day 31 it goes out the window pick something you can repeat for life and more than likely that is going to be a Simple Plan that involves a little bit of everything and some balance

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