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Mission 4: Choose Smart Diet Actions

I’m not going to give you a diet. I don’t believe for a moment that you would stick to it. Not because of any moral failing, but because your body and mind would rebel.

Physically, your body can react to calorie restriction by becoming more efficient with fewer calories. That’s not what a person with a weight-loss goal wants – we want our bodies to use more calories, not less.

But as anyone who’s ever been on a diet knows, the real saboteur is that grey thing in your head.

Psychologically, your mind reacts to deprivation by wanting what it can’t have. And we know where that leads: binge city.  Deprive yourself consistently and congratulations – you’re the mayor.

As Geneen Roth says, the fourth law of the universe is that for every diet there’s an equal and opposite binge.

So instead of a prescribed eating plan or list of things you can and can’t eat, I’m going to ask you to choose some specific diet actions.

To lose weight, we need to eat less and move more. Over the coming missions we’re going to get very strategic and smart in how we approach each of these prongs, but for now we’re starting simple.

In terms of eating less, we’ll achieve that goal by taking actions in two broad categories: eating less, and eating differently. But they both involve being smart about what we eat.

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70 thoughts on “Mission 4: Choose Smart Diet Actions

  1. Danielle Desjardins says:

    I have been cutting my portions for a while and taking a smaller plate to put my food on so my next challenge is eating more veggies than I am already doing and trying more stuff with fibers.

  2. Sheryl Lamey Miller says:

    Water is easy for me…I drink 12-15 cups a day. I get in trouble at dinner. My family (hubby, 8 and almost 11 year olds) are SLOW eaters. I am not. 🙁 So I eat my meal and then go for seconds. I KNOW this is bad, so my goal is not to get seconds! I don’t drink soda (I quit diet coke about 2 months ago in hopes that that would be the thing to help me lose a pants size…no luck). I also need to limit my eating out on weekends. Mon-Fri I don’t eat out at all, then the weekend comes, and bam, I’m eating out lunch and dinner both days. 🙁

  3. Deb Horne says:

    for me I need to drink more water and have some fresh lemon juice in it to help my liver function well. To choose salady foods over bread or starchy foods. and of course to eat smaller portions of food.

  4. Liesl Takle says:

    After abandoning my healthy eating to eat what my ever helpful partner prepares for me I gained half a stone in just one month… So it is time to ask him to support me and be helpful other ways so that I can go back to my healthier diet packed with vegetables and even fruit (don’t think I have eaten even one piece in the last month). Never know… he might even lose a little along the way. Mission 4 completed!

  5. Frances Bassett says:

    This is the hardest part for me. I like my little sweet after a meal. And I’m not a big veggie lover, believe me I tried. Already us low/no fat, whole grains, lean protien and drink 6-8 glasses of water a day. I don’t dring soda or juices. Little to no alchohol, eat smaller portions. Tried substituting for my sweet fix but end up with the binge factor.

  6. Betsy Newlon says:

    I am in an interesting situation, in that I actually need to eat more. My body is so efficient, it maintains my weight with a small amount of food. I also have food sensitivities and by finding out what I can actually eat, process and digest properly, I am feeling better and better. I don’t eat much during the day because I just don’t want to bother making, eating and cleaning up food. I am actively adding easy, digestible food to my menu and my family is stepping up to help with/ takes over some days of cooking since I have started my own business and have less time than I used to. I am looking forward to cooking and eating a rainbow to make food prep more appealing and fun. I know what I need to eat, onward with actually taking the time to prepare it!

  7. Amy Roos says:

    Checking in – completed Mission 4. I’m going to continue trying to ensure I’ve had 4-5 servings of vegetables and fruits a day, and also setting limits on how often I can drink sweet coffee drinks (no more than weekly) and dessert (not 2 days in a row). I’m hoping that helps set limits without being too constraining…

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