Aug. 13, 2017

Why diets don't work

Why diets don't work
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Why diets don't work
Why diets don't work
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Season 1 Personal Growth & Healing Physical Health

Tiff Hall and Cass Dunn explore the ways dieting is bad news for your body AND your mind.

Tiff spills the dirt on the fad diets shes seen as a Biggest Loser trainer and also the ones she's tried herself! Learn how dieting is counter-productive to your health and fitness goals and get practical tips for managing your weight and optimising your health. Cass delves into the psychology of deprivation and the yo-yo dieting effect that is your biggest weight loss enemy.


Connect with Cass:

www.cassdunn.com
www.instagram.com/cassdunn_xo

Contact Crappy to Happy:

Email: hello@crappytohappypod.com
www.crappytohappypod.com
www.instagram.com/crappytohappypod
www.tiktok.com/@crappytohappypod

Are you a coach, therapist, service provider or solopreneur struggling with self-doubt and imposter syndrome? I'd love to talk to you! (for market research purposes only!)

Book a call with me to share your experience.

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Transcript
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A listener production.

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Hi, Welcome to Crappy to Happy with Tip and Casts.

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In this series, we're going to look at ways we

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can help you to go from feeling crappy to really happy.

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In the last episode, we talked about the cult are

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busy and how you can overcome it. In this episode,

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we're going to tackle dieting, why it doesn't work and

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what actually does work. Casts initial thoughts, Way to feel crappy?

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Oh yeah, exactly.

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We're always on a diet, aren't we.

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We actually really are. Statistically well, do you know what

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the stats are and how many people are on diet.

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It's a little bit scary.

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I know for women that an average woman spends seventeen

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years of her life on a diet and tries an

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average of two diets a year.

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Two a year. And I can tell you that after

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five diets, which is really not out of reach from

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the average woman, there are definite links to anxiety and depression.

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Absolutely starting is really bad for you.

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And I also read that for the fifth year in

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a row, young Australians have rated body image as one

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of their top three concerns in Mission Australia's National Youth Survey.

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So you know, people are worried about how they look,

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feeling bluff, feeling crappy, and they're going to these quick fixes,

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magic potions and pills and thinking change will happen overnight,

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and then feeling depressed when it doesn't happen.

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To be clear, So what are we talking about with diet.

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We're talking about basically restricting our calorie intake, right m

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are we also talking here about very specific approaches to eating.

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You know, the are we talking about the palia or the.

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You know, I'm talking about all of it.

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I'm talking about perhaps you've seen some magic pants that

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have I don't know, some chemi in them that releases

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into your skin to burn fat.

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Are No, I've tried them. I'm talking caffeine pants. I'm

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talking about.

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People who I've met, and I've had thousands of students,

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thousands of clients, and many many contestants on the Biggest

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Loser I've worked with, some of which who ate.

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Tissues to feel full.

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Oh my, I'm talking about long runs as fasting. I mean,

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I was a gladiator. I've even won a bodybuilding competition.

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So I did a restrictive protein diet or a diuretic diet.

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So we're going to talk about it all today.

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So let's talk about why so many of us are

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on a diet or drawn to dieting. So, first of all,

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we've got a society that celebrates thinners, like our culture

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values particularly women for being thin, for being a particular

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ideal body shape. Yes, often unattainable. Absolutely. You know that

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message gets reinforced to us through media, social media, Instagram,

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celebrity culture. We're bombarded with images every day of what

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this ideal body looks like and them wrapped around that.

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We have this multi billion dollar dieting industry, so people

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making buckets of money, big business selling quick fix, fad

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weight loss promises, promises so that we all think that

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we have some chance of achieving this idea which is

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going to make us the holy grail of happiness and.

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Yeah, I'll be happy when I'm a size eight exactly, Yeah, exactly.

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So we understand kind of why it happens, But what

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we want to talk about is why it doesn't work

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and what's all that is wrong with this.

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It comes back to the mindset, doesn't it.

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Yeah, it does. It's the psychology of it. And it's

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a really interesting point because like the tension here as

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I see it, is that we also have a whole

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lot of obesity, and.

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So it's never been bigger.

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So we've got this obesity epidemic and being told that

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we actually need to lose weight for our health because

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of the junk food and the and the sedentary lifestyles

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that we are all living. But then we're trying to

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tackle this problem with these extreme methods, this extreme unsustainable

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kind of methods, and so it's like somewhere in there

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there's this I understand why people are confused, and I

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understand why there's sort of this like, but we it's

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almost took. It's a good thing to want to be

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healthy and to be fitted, but it's it's what drives

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the psychology of that and how you go about achieving

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that in a sustainable way. I think we want to talk.

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About We do want to talk about that, and so cass.

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If we know that healthy eating and healthy amounts of

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movement work, why do you think people choose a diet

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over that.

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Well, that's because we live in a microwave society and

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we all just want the instant, the instant, overnight results.

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That's really massive in our culture. Yeah, how can we

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do that instant instant gratification. We live very much in

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that society and so we want the instant results. But

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what that does to our brain? Actually, I'm really fascinated

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by this. Tell us so we live, So what happens,

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you know, when we start restricting our food intake, So

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we become obsessed with food, like we actually become really

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preoccupied with food and eating.

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You can't have something that's all you want.

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You create this like deprivation effect, which results in a

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bounce back the binge like you know, the binge eating.

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There's some fascinating studies done between diets and non dieters. Now,

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let's when we talk about dieters versus non dis Most

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of the female population, I think it's fair to say

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would be a part of the dieting population. I think

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seventy that's seventy.

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And as young as eight years old.

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Yeah, I've read that as well. It's frightening. It's frightening.

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So seventy five percent I read of healthy weight women

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still wish that they weighed less. And no, sorry, seventy

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five percent of women wish they weighed less, including sixty

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eight percent of healthy weight women and twenty two percent

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of underweight women, so even those of us who are

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in a healthy weight range, because we're aspiring to this

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unrealistic ideal and seeing these, you know, photoshopped images.

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And they are photoshopped, you're glad to just add ten

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years of working in the media on television, magazine shoots,

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been on covers of magazines. Every single image you see

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out there has been touched, and it has to be touched.

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And what's freaky geeky now is we're on Instagram and

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it's an image world and there are apps that will

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bring your hips in, make your boot teger, widening your teeth,

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and it's as easy as just the pinch of the

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fingertips and you can really play and mess with those images.

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It's amazing.

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You know, I've had it, but yeah, it's really bad.

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And I've had moments where my first job in television

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was in an athletic role as a gladiator many many

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years ago of gladiators, and I showed up on billboards.

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They had an image of me and I was in

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you know, athletic gear and boxing boxes like boots, and

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it was pretty cool image. But my dad rang me

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and he said, Tiffany because I had to move into

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State to do the filming.

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Have they given you a boob job? He said?

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And I was so embarrassed because I've never had big boobs,

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and they had enlarged my breast from an A cup

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to a double D they photoshopped and my father was

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beside himself and it was photoshoppedved. They've removed scars from

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my knees, from knee recos and beauty spots and things

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that you just why can't I have a scar from

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when I you know, I had an ACL reconstruction because

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I was in a fight, you know, doing taekwondo, and

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I was proud of the scar, you know. So you've

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got to understand from the outset, everything you see in

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the media world is not real.

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Yeah. And the thing is, though, like we're not stupid.

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I think we actually know that, but we still can't

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help the fact that this is what we present, what

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we're bombarded with every day. So at a subconscious level,

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we have formed this idea of what is normal or

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what is acceptable or you know. So I think intellectually

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we get that that's not real, but it still is

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having an impact, Like it's still having an impact on

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our self perception. On our self image, you know, how

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we feel about ourselves compared to this perfect kind of ideal.

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It really makes us fall into that trap of thinking

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foods are either good or they're bad. And you know

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what I hate about that. So I always hear this

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one as a personal trainer. Carbs are bad. I can't

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eat carbs and lose weight and normal program of course

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you eat carbs like they're very important. There are different

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types of carbohydrates, but they're very important for glucose, for

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your brain, very important. And then I hear foods are

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good and bad, and then it sort of leaks into

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people feeling, well, I'm good or bad, like I've been

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good today, I've been bad today.

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I think this is such a great point. I was

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going to say the same thing. It is almost that

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we have a moral obligation to be thin or to

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be a particular body shape, and we have this whole

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i've been good or this food's bad. The whole language

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we use around language, dude, and the language we use

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around eat food behavior is it's just has such a

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negative impact on how we perceive ourselves and how we

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perceive you know, food. So what I was saying before,

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you know, you start restricting calories, you start saying, okayll

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just eat less, and then suddenly your brain becomes completely

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focused on food, and then you start doing these things

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like binge eating, and you know, having that rebound effect.

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And then what we know, and you'd know more about

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this than I would, is that because dieting slows your metabolism,

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as soon as you go back to normal eating.

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You immediately putting society.

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You have to actually sustain a lower caloric intake to

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maintain in the same body shape that you were before. Yep,

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So it can never last.

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It can never last. And we'll go.

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I'll talk you through howatically it affects your metabolism and

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your lean body mass. But with the language cast the

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good the bad. I wanted to ask, did you grow

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up with.

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People dieting around you?

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Like?

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Yeah, as you've got it. You've got a daughter, Like

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how much is that in influence?

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Yes, so I grew up. I have to apologize to

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my mum right now, dub her straight in. But my

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mum was a chronic diet and that's that's the curious

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what did she try? That's the household that I grew

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up in. I can remember the grapefruit diet, Yeah, big one.

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I remember the Beverly Hills diet. I remember. My mother

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was a smoker actually and couldn't. It was reluctant to

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stop smoking because smoking kept her skinny.

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Oh that's something that I deal with still with clients.

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Yeah, and because if she wasn't smoking, she'd put on

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weight and then she'd be She would say to me,

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then then I'll just be cranking. You don't want me

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to be cranky, So when you're run that, I stay

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smoking and be skinny. So these are the messages that

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I grew up with. And you know, through no fault

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of her, she was a product of the society she

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lived in as well. Yes, but these are the messages

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that we know. I was dieting. Would have to have

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been dieting from when I was a teenager. I would

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have to have been. And I'm definitely one of those

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people who has I'm definitely in that statistic of being

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constantly unhappy with my own body weight, no matter how

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much of a healthy weight I have ever been. And

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it's so funny when you look back over your life

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and like, now I can sit here and go, oh, you,

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it'd be nice to be five kilos lighter. I guarantee

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you that when I was five kilos lighter, I wish

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I was two kilo's lighter.

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That's it. That's it. You're never happy with that happy.

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So you know, rating your confidence and your self esteem

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by a number on the scale, is that going to work?

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Cast Absolutely not. But it is a hard habit to break,

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and I think we need to acknowledge that it is

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a really difficult habit to break. These messages are programmed in.

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And what I want to probably talk about too, is

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that we the way to approach this, Like any GP,

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any nutritionist, even you will say, well, just eat healthy food,

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just eat healthy food. And it's almost like, but that

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runs so counter to everything every other message that I've

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received and everything that I've ever learned, and it's actually

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not that simple. And our default is to then get

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self critical. I think self criticism is the last thing

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we want to you know, it's the last we want

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people to experience, is getting down on themselves because they

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they're trapped in this diet cycle. You know. I think

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we're all much more about and what we are so

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about with TIFEXO is getting back to self compassion and

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getting back to self acceptance and you know, moving our

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whole mindset back towards self care and self almost like

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self nurturance, because this whole critical punitive a you know,

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punishment kind of mentality of diety.

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Punishment.

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It's about deprivation and exercises punishment.

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And how's that?

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Then? Then you hate yourself Thinn, whereas we're trying to

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tell you if you love yourself.

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Healthy, yes you'll look at the best.

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You've ever looked. And I always say to people, do

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you feel good on that diet?

252
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I feel like crap? Yeah, Well shouldn't it feel good

253
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to look good? No?

254
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No, it's I feel good when I I feel good

255
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when i'mm good.

256
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And it's the when.

257
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And you said something to one of our members which

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has just stuck with me because we're in this selfie culture.

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Everyone take a picture to take a picture, and so

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you know, self conscious all the time, and you said selfies,

261
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the only selfie you need is self love.

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That's self love.

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Yeah, feel the love.

264
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It's a changer. It's a game changer, Yeah, it is.

265
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It's a mental it's a fundamental mindset shift.

266
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So talk us through Cass why it doesn't work psychologically deprivation.

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Why wouldn't just cutting carbs And I've done it myself.

268
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And don't sit there thinking you're a purpose personal trainer.

269
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You look healthy, blah blah blah. You've never been on

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a diet, Tip, I've been on every diet because I

271
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wanted to experiment for my contestants. And also I work

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in the media, guys, so there's been times where I've

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had to go on TV in white lycra in front

274
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of two million people. So don't think I'm having a

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huge bowl of pass of the night before the camera's roll.

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I have also cut things out and you know, been

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a victim of being self conscious and.

278
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Trying quick fixes.

279
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Yeah. I think that's really good that you acknowledged that,

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because they we do because you are the epitome of fit,

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Like we look at you and the images are our Yeah,

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and you're fit and healthy and active and well, Tip's

283
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got it all together. TIF would never.

284
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Young twenties, young twenties. In my teens, even I.

285
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Spent so much money. I wasted so much money on

286
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fat zapping. There was a thing where they got a

287
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hot it looked like an iron using light to zap

288
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your fat till a doctor told me that I had

289
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seven layers of skin and how was I going to

290
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get down seven layers of skin to you know, get

291
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to the fat, and that I was wasting my money

292
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and I would burn myself if I was using light

293
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to zap fat. And it was like seven hundred dollars

294
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a session, you know, in my teenage years, that was

295
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I was working so.

296
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Hard teaching body pump classes.

297
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And then I would still do that because I was

298
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always in front of people and very.

299
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Self concious, self conscious.

300
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It didn't work, like you know, it's that's what we're

301
00:15:37.600 --> 00:15:40.000
talking about today. And I will go into why it

302
00:15:40.039 --> 00:15:44.840
doesn't work metabolically, but psychologically deprivation it can't work, can it?

303
00:15:45.600 --> 00:15:48.240
No, it really it can't work. And I actually read

304
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a study. It was back during the Korean War when

305
00:15:53.279 --> 00:15:56.240
men who were conscient just objectors to going to being

306
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conscripted to war, agreed to participate in this study. So

307
00:16:00.240 --> 00:16:04.159
these are normal men, healthy weight range, you know, no

308
00:16:04.279 --> 00:16:07.360
issues with body, you know, obsession anything like that, and

309
00:16:07.399 --> 00:16:11.480
they forced them into a really really strict calorie limited

310
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diet for a period of three months. And what they

311
00:16:13.559 --> 00:16:17.759
found was these men became obsessed with food, started engaging

312
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all of this secretive eating, binge eating, and also when

313
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they after the three months of the program, when they

314
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started to allow them to eat more normally again, they

315
00:16:28.759 --> 00:16:31.799
started becoming obsessed with putting on weight and actually wanting

316
00:16:31.840 --> 00:16:35.440
to put themselves back onto a diet when they had

317
00:16:35.600 --> 00:16:39.440
never had an issue with weight or body image before.

318
00:16:39.639 --> 00:16:43.679
So it's almost like the process of dieting changes our

319
00:16:43.720 --> 00:16:47.279
psychology so that it shifts the focus onto weight and

320
00:16:47.960 --> 00:16:52.720
you know, food and body consciousness, and which sustains long

321
00:16:52.759 --> 00:16:55.279
after the diet's finished. It's like we're our whole thinking

322
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about food changes.

323
00:16:57.240 --> 00:17:00.120
Changes your mind, and the diet changes your mind. But

324
00:17:00.159 --> 00:17:03.039
the diet also trains your body to store fat exactly,

325
00:17:03.080 --> 00:17:04.559
and that's what people don't understand.

326
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Metabolically, it is the worst thing you can do.

327
00:17:07.079 --> 00:17:10.559
And if you want to lose weight, tighten up, tone up,

328
00:17:11.079 --> 00:17:13.960
be fit, it's all about how fast your metabolism is.

329
00:17:14.240 --> 00:17:16.680
So if you have tried a diet, for example, you've

330
00:17:16.680 --> 00:17:20.000
cut out all carbohydrates and you say it worked, I

331
00:17:20.000 --> 00:17:21.799
lost tapes of weight in that first week. Maybe it

332
00:17:21.839 --> 00:17:24.440
was five six kilos, okay, But my question to you

333
00:17:24.599 --> 00:17:25.559
is what kind of weight.

334
00:17:25.400 --> 00:17:28.480
Did you lose? Did you lose did you lose fat? No.

335
00:17:28.839 --> 00:17:32.720
For every calorie of carbohydrate that you eat, you store

336
00:17:32.759 --> 00:17:35.839
three grams of water. So if you cut out the carbohydrate,

337
00:17:35.880 --> 00:17:38.119
you're going to lose a lot of water weight. But

338
00:17:38.160 --> 00:17:39.880
as soon as you start drinking, you're going to put

339
00:17:39.880 --> 00:17:40.799
that water weight back on.

340
00:17:41.400 --> 00:17:43.119
So it is very.

341
00:17:45.079 --> 00:17:48.480
Seductive to try these diets because you can get quick results,

342
00:17:48.680 --> 00:17:49.920
but you're not losing fat.

343
00:17:50.000 --> 00:17:51.839
And then you get the bounce back, and you get the.

344
00:17:51.759 --> 00:17:54.440
Bounce back and you get what's called skinny fat because

345
00:17:55.319 --> 00:17:59.079
you are depriving your body of calories, so it starts

346
00:17:59.079 --> 00:18:01.880
to burn precious must. For every kiler of muscle that

347
00:18:01.920 --> 00:18:04.480
you have, you burn up to four hundred calories just

348
00:18:04.519 --> 00:18:08.640
at rest, just sitting around. So if you are losing muscle,

349
00:18:08.759 --> 00:18:12.480
you're slowing down your metabolism. And what you want to

350
00:18:12.519 --> 00:18:15.480
actually do is swap fat in your body because it

351
00:18:15.680 --> 00:18:18.000
fat takes up three four times a space of lean

352
00:18:18.079 --> 00:18:21.200
muscle mass for muscle, which is metabolic, which speeds up

353
00:18:21.200 --> 00:18:24.400
your metabolism, which is tight tone and shrinks and brings

354
00:18:24.400 --> 00:18:27.319
your waist in. It's really important. So diets do not

355
00:18:27.519 --> 00:18:31.319
work long term. They train your body to store fat,

356
00:18:31.799 --> 00:18:34.279
so that's why diets don't work for your brain and

357
00:18:34.319 --> 00:18:36.559
your body. After the break, we're going to come back

358
00:18:36.880 --> 00:18:39.480
and talk about how you can have a healthy relationship

359
00:18:39.480 --> 00:18:47.480
with food. Welcome back to Crappy the Happy with tip

360
00:18:47.519 --> 00:18:50.400
and casts. We've been talking about dining and we've talked

361
00:18:50.400 --> 00:18:53.119
a lot about why diets don't work, and now we're

362
00:18:53.160 --> 00:18:55.519
going to give you some tips on what does so

363
00:18:55.640 --> 00:18:56.680
cass Where do we start?

364
00:18:58.039 --> 00:19:00.920
I think that the first step has to be starting

365
00:19:00.960 --> 00:19:06.599
with this self compassion, self love, self acceptance. So you know,

366
00:19:06.720 --> 00:19:09.039
if we go back to that stat that even up

367
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to seventy percent of women in a healthy weight range

368
00:19:12.400 --> 00:19:15.119
still perceive themselves to need to lose weight or want

369
00:19:15.160 --> 00:19:17.960
to lose weight, then we need to start taking a

370
00:19:18.000 --> 00:19:21.359
step back and saying, are we really being realistic in

371
00:19:21.400 --> 00:19:26.680
our expectations and we are buying into this myth that

372
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we're being sold that we have to achieve some ideal

373
00:19:29.079 --> 00:19:33.039
beauty standard to be acceptable and worthwhile. And you know,

374
00:19:33.119 --> 00:19:36.400
from there we all of our choices become based on

375
00:19:37.839 --> 00:19:41.839
a more you know, just a more nourishing, nurturing kind

376
00:19:41.880 --> 00:19:46.359
of psychological approach as opposed to this punishment approach that

377
00:19:46.400 --> 00:19:49.160
I need to fix myself somehow to be a better

378
00:19:49.359 --> 00:19:51.160
person or more acceptable.

379
00:19:50.799 --> 00:19:53.400
Coming from clothing instead.

380
00:19:53.000 --> 00:19:56.960
Of yeah, like we've all got this amazing body that

381
00:19:56.960 --> 00:19:58.799
we're moving around the world with, you know, for many

382
00:19:58.799 --> 00:20:02.039
of us, you know, we're having babies, growing a baby.

383
00:20:02.160 --> 00:20:04.920
We can move and run and you know, and we

384
00:20:05.160 --> 00:20:09.279
just are not appreciating what's right here. And I think

385
00:20:09.279 --> 00:20:12.039
that when you just need to start from really simply

386
00:20:12.200 --> 00:20:14.640
to get back more of the self compassion and away

387
00:20:14.680 --> 00:20:17.039
from the self criticism that we're all. You know, we

388
00:20:17.039 --> 00:20:19.920
spend a lot of time criticizing ourselves. And we'll talk

389
00:20:19.920 --> 00:20:21.000
about that in another episode.

390
00:20:21.160 --> 00:20:23.039
Actually we have.

391
00:20:22.960 --> 00:20:24.720
A heavy focus on self criticism, and I think we

392
00:20:24.759 --> 00:20:28.599
need to move to deliberate self acceptance and self compassion.

393
00:20:28.200 --> 00:20:30.839
Sounds more sustainable to me. And I think scrapping the

394
00:20:30.880 --> 00:20:36.160
word dietly important and replacing it with the word lifestyle

395
00:20:36.680 --> 00:20:38.839
and thinking this is going to be long term. No

396
00:20:38.880 --> 00:20:42.839
one's going to lose five kilos overnight. You physiologically can't.

397
00:20:42.599 --> 00:20:46.119
Do that, so not without serious damage to your mind

398
00:20:46.160 --> 00:20:46.559
and body.

399
00:20:46.680 --> 00:20:49.759
No, and there's a few relationships in our lives that

400
00:20:50.799 --> 00:20:53.759
the longest relationships will ever have. You know. Boyfriends come

401
00:20:53.759 --> 00:20:57.400
and go, but your relationship with yourself and your relationship

402
00:20:57.400 --> 00:21:02.519
with food are going to hang around, aren't they. And

403
00:21:03.079 --> 00:21:05.480
I think you know if you approach something as a lifestyle,

404
00:21:05.519 --> 00:21:09.880
which is the whole the whole reason I created tifxo

405
00:21:09.960 --> 00:21:12.680
dot com was to create a lifestyle pull people away

406
00:21:13.079 --> 00:21:15.720
from dieting. And one of the things I encourage our

407
00:21:15.720 --> 00:21:18.359
members to do cast is to get off the scales.

408
00:21:18.400 --> 00:21:19.119
Throw them in the bin.

409
00:21:19.240 --> 00:21:20.039
We throw them in the bin.

410
00:21:20.160 --> 00:21:21.000
We throw them in the bin.

411
00:21:21.160 --> 00:21:24.359
And the best way to log your progress is through

412
00:21:24.440 --> 00:21:28.039
before and after photos and measuring yourself because as you

413
00:21:28.079 --> 00:21:31.319
train and you get fitter and you feel stronger, you're

414
00:21:31.319 --> 00:21:33.440
going to put on a lean body mass. You're not

415
00:21:33.440 --> 00:21:35.640
going to look like the Hulk, but you're going to

416
00:21:35.839 --> 00:21:38.920
get definition and muscle weighs a little bit more than fat,

417
00:21:38.920 --> 00:21:41.759
and you're going to change your body composition.

418
00:21:42.279 --> 00:21:44.480
So true, And I love that we are liberating women

419
00:21:44.559 --> 00:21:46.920
from the scales and we are doing that. And the

420
00:21:46.960 --> 00:21:48.880
other thing I love about what we do on tfxo

421
00:21:48.960 --> 00:21:50.759
dot com, now that you mention it is our non

422
00:21:50.799 --> 00:21:53.839
scale victories. So the wins that women are having and

423
00:21:53.960 --> 00:21:58.880
men that are around self confidence or they go for

424
00:21:58.920 --> 00:22:00.960
that job, going for a job, that they didn't think

425
00:22:00.960 --> 00:22:05.799
that they would get. They're conquering, climbing mountains and achieving

426
00:22:05.839 --> 00:22:08.680
all of these things that have got nothing to do.

427
00:22:08.640 --> 00:22:10.960
With doing a push up on their toes for the

428
00:22:11.000 --> 00:22:11.799
first time.

429
00:22:11.759 --> 00:22:14.880
You know, and we celebrate the non scale victories.

430
00:22:14.920 --> 00:22:17.440
It's so important, and you've got to think bigger than

431
00:22:17.440 --> 00:22:19.440
a diet. You've got to think about the language and

432
00:22:19.480 --> 00:22:21.640
what you're passing on to your daughters. I don't know

433
00:22:21.680 --> 00:22:23.319
what's in my stomach at the moment, a little boy

434
00:22:23.400 --> 00:22:25.519
or a little girl, but you know, I want them

435
00:22:25.559 --> 00:22:28.920
to have a healthy relationship with food too, and keeping

436
00:22:28.960 --> 00:22:31.079
it holistic and focused on a lifestyle.

437
00:22:31.200 --> 00:22:32.720
This all goes back to what we talked about in

438
00:22:32.759 --> 00:22:35.920
the last episode about how we're so busy. We feel

439
00:22:35.920 --> 00:22:38.319
as if we're too busy for all of the things

440
00:22:38.319 --> 00:22:39.920
that are important to us in life. And you know,

441
00:22:40.000 --> 00:22:43.359
oftentimes bat poor eating habits are attached to this idea

442
00:22:43.400 --> 00:22:46.200
that I'm to I don't have time to all the

443
00:22:46.240 --> 00:22:48.480
time cook. We do hear it all the time, don't we.

444
00:22:48.759 --> 00:22:51.319
But if we come back to what's fundamentally most important,

445
00:22:51.480 --> 00:22:55.720
spending time cooking healthy, nutritious food can be.

446
00:22:55.880 --> 00:22:58.519
Really it's a love it it's fun.

447
00:22:58.599 --> 00:23:01.559
It can be beauty that you deal with your mind

448
00:23:02.039 --> 00:23:06.039
sensory experience. And hey, cooking at home can be fast food.

449
00:23:06.440 --> 00:23:08.680
Our recipes on tiffecso can be five to ten minutes.

450
00:23:08.759 --> 00:23:10.079
Whip it up, I mean yeah.

451
00:23:10.160 --> 00:23:12.559
And it's an important, really important message to our kids too,

452
00:23:12.599 --> 00:23:16.599
about that whole importance of cooking and enjoying food and

453
00:23:16.640 --> 00:23:18.759
appreciating yeah, and eating together.

454
00:23:19.240 --> 00:23:21.480
I think that's great. And it does come back to

455
00:23:22.079 --> 00:23:22.960
you're not too busy.

456
00:23:23.000 --> 00:23:26.279
It's about your priorities. It's nourishing your family. It's a

457
00:23:26.359 --> 00:23:32.279
huge when talking about deprivation and feeling guilty if you

458
00:23:32.359 --> 00:23:34.880
have something off the diet and then you might chuck

459
00:23:34.880 --> 00:23:37.200
in the towel and you'll just go off the diet

460
00:23:37.200 --> 00:23:40.240
completely because you've messed up the day having a chocolate

461
00:23:40.279 --> 00:23:41.880
biscuit with a cup of tea at.

462
00:23:41.759 --> 00:23:43.079
Ten o'clock so all the time.

463
00:23:43.160 --> 00:23:45.640
Yeah, you've only been on the diet for a couple.

464
00:23:45.359 --> 00:23:48.079
Of hours, had a bikie. Now I'm just going to

465
00:23:48.160 --> 00:23:51.759
have fast food for lunch. Is it is it me

466
00:23:51.920 --> 00:23:54.960
that stuffed up cass? Like I feel bad?

467
00:23:55.400 --> 00:23:59.119
This is another big trap of the whole diet kind

468
00:23:59.160 --> 00:24:01.680
of approach. It comes back to this all or nothing

469
00:24:01.759 --> 00:24:04.319
thinking that drives a lot of this and this perfectionist

470
00:24:04.400 --> 00:24:06.599
thinking which we'll be talking about in the next episode,

471
00:24:06.720 --> 00:24:09.279
which drives a lot of the diet behavior. So what

472
00:24:09.319 --> 00:24:13.680
we know is that people who are depriving themselves of

473
00:24:13.759 --> 00:24:15.759
certain foods or trying to stick to a very rigid

474
00:24:15.759 --> 00:24:19.200
food eating plan, they what happens is if they kind

475
00:24:19.200 --> 00:24:22.359
of go off plan even a little bit, there's this

476
00:24:22.759 --> 00:24:24.599
rebound effect where they sort of go, oh, well, I've

477
00:24:24.640 --> 00:24:27.400
stuffed it up completely. I might as well just eat

478
00:24:27.400 --> 00:24:29.279
the whole packet of timpling. You'll have one tim tam.

479
00:24:29.359 --> 00:24:31.160
I'll eat the whole packet of tim tams. Why, and

480
00:24:31.200 --> 00:24:34.519
then I've pretty much stuffed up today, So I might

481
00:24:34.559 --> 00:24:36.200
as well just wait and start next Monday.

482
00:24:36.599 --> 00:24:39.200
You know, Monday never comes. We'll start next week. That

483
00:24:39.319 --> 00:24:40.519
is a week that never comes.

484
00:24:40.559 --> 00:24:43.920
So, you know, it's this idea that of you know,

485
00:24:44.119 --> 00:24:48.799
losing that perfectionist all or nothing attitude and sticking to

486
00:24:49.279 --> 00:24:51.079
you know, the eighty percent of the time, if I'm

487
00:24:51.160 --> 00:24:53.640
just doing you know, eating what's right for my body,

488
00:24:53.680 --> 00:24:56.599
and we can still have treats and we can still yeah,

489
00:24:56.599 --> 00:24:57.799
you know, it's a lifestyle.

490
00:24:57.880 --> 00:25:01.839
Eighty twenty eighty twenty health Ninja twenty percent in Ninja.

491
00:25:01.880 --> 00:25:04.720
I always say, the other really important thing with this

492
00:25:04.759 --> 00:25:09.200
whole deprivation concept is the idea of willpower. So we

493
00:25:09.240 --> 00:25:12.759
all think that dieting or restricting our food or sticking

494
00:25:12.759 --> 00:25:15.400
to a food plant is all. It's a willpower issue.

495
00:25:15.680 --> 00:25:18.920
So what we know is that willpowers from some recent

496
00:25:18.960 --> 00:25:21.680
research that has come out, is a finite resource. So

497
00:25:21.720 --> 00:25:24.400
we only have a certain amount of kind of willpower

498
00:25:24.559 --> 00:25:27.240
available to us each day. It's a glucose in our

499
00:25:27.240 --> 00:25:31.759
brain really, and it is we use up this resource

500
00:25:31.759 --> 00:25:34.880
called willpower by doing things that we don't want to do,

501
00:25:35.680 --> 00:25:37.359
like you know, going to work when you would rather

502
00:25:37.400 --> 00:25:39.720
be at the beach or stay in bed, you know,

503
00:25:40.279 --> 00:25:43.839
not doing things we do want to do, like eating

504
00:25:43.920 --> 00:25:47.279
something or you know, so that restraint, self restrained kind

505
00:25:47.319 --> 00:25:51.720
of thing. But also making decisions uses up willpower. This

506
00:25:51.759 --> 00:25:53.720
is the reason why Barack Obama only ever wore a

507
00:25:53.720 --> 00:25:55.480
blue or a gray suit because he wanted to reduce

508
00:25:55.480 --> 00:25:56.920
a number of decisions he had to make in a

509
00:25:57.000 --> 00:26:00.279
day to conserve that energy for the important decisions. It

510
00:26:00.319 --> 00:26:03.319
is really fascinating, and so it gets depleted as you

511
00:26:03.359 --> 00:26:05.680
go through the day. The more that you are on task,

512
00:26:05.839 --> 00:26:07.519
doing things at work, you know, going to meetings you

513
00:26:07.559 --> 00:26:08.799
don't want to be at all of the rest of

514
00:26:08.880 --> 00:26:13.039
you're depleting this energy reserve, which is willpower, which is

515
00:26:13.039 --> 00:26:14.640
why when it comes to the end of the day,

516
00:26:14.680 --> 00:26:17.640
when you're tired, it's gone.

517
00:26:18.119 --> 00:26:21.200
And that's when you most feel like eating crappy food

518
00:26:21.200 --> 00:26:22.119
in front of the TV.

519
00:26:22.400 --> 00:26:24.279
This is why it's by the end of the day,

520
00:26:24.279 --> 00:26:29.319
it's completely depleted. So what we know is it is

521
00:26:29.400 --> 00:26:31.720
renewable as well, and one of the ways you renew it,

522
00:26:31.720 --> 00:26:36.519
funnily enough, is by eating actually have to you actually

523
00:26:36.559 --> 00:26:40.599
have to fuel your brain with regular nutritious snacks, and

524
00:26:40.680 --> 00:26:43.759
also by managing your stress levels, by managing your sleep,

525
00:26:44.240 --> 00:26:46.279
all of that kind of thing. But so this is

526
00:26:46.400 --> 00:26:50.559
not you know, this this deprivation effect. That's why we

527
00:26:50.599 --> 00:26:52.680
have this whole bounce back effect because we actually don't

528
00:26:52.720 --> 00:26:55.920
have infinite amounts, infinite reserves of willpower available.

529
00:26:55.960 --> 00:26:56.599
So it's not.

530
00:26:56.559 --> 00:27:00.000
Really me that should feel bad if I have the chocolate.

531
00:27:00.519 --> 00:27:03.759
It's it's the way my brain chemically works. It's yeah,

532
00:27:04.119 --> 00:27:07.799
I believe that will power finite resource. Yeah, So it's

533
00:27:07.839 --> 00:27:10.759
not about deprivation and cutting things out on on TIFEX,

534
00:27:10.759 --> 00:27:14.160
So we don't cut out any food groups except for

535
00:27:14.200 --> 00:27:16.160
processed sugar added sugar.

536
00:27:16.599 --> 00:27:18.440
But which is not to say we don't have sweets,

537
00:27:18.440 --> 00:27:19.960
because we have some of the best snacks.

538
00:27:20.039 --> 00:27:24.480
So many sweets and healthier versions of sweets. So you know,

539
00:27:24.559 --> 00:27:26.400
if you want a muffin, there's a healthy muffin. If

540
00:27:26.400 --> 00:27:27.720
you want a pizza, healthy pizza.

541
00:27:27.799 --> 00:27:31.119
If you want a morane, yeah, chocolate raspberry brownie, fudge, yeah,

542
00:27:31.200 --> 00:27:32.359
Jafer energy.

543
00:27:32.039 --> 00:27:32.960
Bites, anyone.

544
00:27:33.160 --> 00:27:35.480
So you know we could we allow you to swap

545
00:27:35.480 --> 00:27:40.119
your menu around. There's so much flexibility.

546
00:27:40.000 --> 00:27:44.279
And that is the key. Flexibility, Yes, having a flexible approach.

547
00:27:44.240 --> 00:27:48.240
Because it is a lifestyle, and you don't want to

548
00:27:48.519 --> 00:27:51.480
be that person where you're losing five kilos but you're

549
00:27:51.519 --> 00:27:55.480
losing five kilos five times over because it comes back

550
00:27:55.519 --> 00:27:57.480
on every time you try a new diet or a

551
00:27:57.519 --> 00:28:02.119
new fad. So my advice would be find a program

552
00:28:02.279 --> 00:28:06.440
or a meal plan that is holistic and that is

553
00:28:06.480 --> 00:28:08.079
a lifestyle.

554
00:28:08.680 --> 00:28:11.519
And then remember that it's not an overnight fix. And

555
00:28:11.759 --> 00:28:14.680
I would add to that that you know, people, I

556
00:28:14.759 --> 00:28:17.160
think even when they get on board with the concept

557
00:28:17.240 --> 00:28:19.519
that this is a lifestyle in terms of my food.

558
00:28:19.640 --> 00:28:22.640
So I'm not about counting calories and depriving myself. I'm

559
00:28:22.680 --> 00:28:25.359
actually changing my approach to food over the long haul,

560
00:28:25.400 --> 00:28:27.039
and I'll have slip ups and I'll get back on.

561
00:28:27.559 --> 00:28:31.000
Changing the mindset is also not an overnight process, so

562
00:28:31.039 --> 00:28:33.759
people will slip back into those ways of thinking like

563
00:28:33.799 --> 00:28:36.759
I've been bad or I've eaten bad food and I'm

564
00:28:36.759 --> 00:28:39.720
a bad person. And again, changing that mindset and the

565
00:28:39.759 --> 00:28:43.559
psychology around food and wait, that is also a slow process,

566
00:28:43.599 --> 00:28:46.480
and we have to give ourselves that again, self compassion.

567
00:28:46.599 --> 00:28:49.640
We have to give ourselves a bit of leeway to

568
00:28:49.680 --> 00:28:53.880
take some time to shift some fairly entrenched ways of thinking.

569
00:28:53.960 --> 00:28:56.440
We've been carrying around these ways of thinking for a

570
00:28:56.640 --> 00:28:59.400
very long time, and so they don't shift overnight either.

571
00:28:59.519 --> 00:29:04.319
No calorie thing can be quite quite a habit counting calories.

572
00:29:04.359 --> 00:29:07.920
And something that I did with TIFXO, which was revolutionary,

573
00:29:08.200 --> 00:29:10.440
is I didn't put the calories there, so I have

574
00:29:10.519 --> 00:29:14.359
dietitians know the calorie intake, so it's very healthy, but

575
00:29:14.400 --> 00:29:17.440
the numbers aren't there, so you don't know when we're trying.

576
00:29:17.200 --> 00:29:19.240
To move you out of that diet psychology.

577
00:29:19.559 --> 00:29:22.640
Yeah, which is really important it's fantastic. So and don't

578
00:29:22.640 --> 00:29:24.599
we have some people who say, hang on, I can't

579
00:29:24.759 --> 00:29:27.000
I can't see the calories. Where do I find the calories?

580
00:29:27.039 --> 00:29:30.160
And I'm like, hey, are you losing weight? Are you

581
00:29:30.200 --> 00:29:30.880
feeling great?

582
00:29:31.000 --> 00:29:33.440
There's no numbers, And they're like, I'm losing wy and

583
00:29:33.480 --> 00:29:35.200
feeling great, So why do you need numbers?

584
00:29:35.240 --> 00:29:37.839
I'm sleeping better. I'm like anxious, my mood's improved.

585
00:29:37.920 --> 00:29:40.839
But and I really do think it comes down to

586
00:29:41.200 --> 00:29:44.160
in looking at all this stuff, what works, what doesn't.

587
00:29:44.400 --> 00:29:47.920
If you feel great, you'll look great. Absolutely, move the

588
00:29:47.960 --> 00:29:52.359
focus away from diet, move it towards healthy. A healthy

589
00:29:52.400 --> 00:29:56.400
body is a beautiful body, you know, So just make

590
00:29:56.440 --> 00:29:59.680
those choices according to how you feel, approach it as

591
00:29:59.720 --> 00:30:03.440
a lie lifestyle, and lose that perfectionist all or nothing

592
00:30:03.480 --> 00:30:06.319
attitude when it comes to diety. Absolutely, and that leads

593
00:30:06.359 --> 00:30:09.640
us very neatly into our next episode where we will

594
00:30:09.720 --> 00:30:11.240
be talking about perfectionism.

595
00:30:11.519 --> 00:30:15.359
Yeah. Absolutely great topic, especially for women. So we'll be

596
00:30:15.400 --> 00:30:19.519
talking about the traps of perfectionism, that there's no such

597
00:30:19.599 --> 00:30:22.240
thing as perfect and what you can do if you're

598
00:30:22.279 --> 00:30:26.160
stuck in that kind of never feeling good enough.

599
00:30:26.799 --> 00:30:27.680
We've all been there.

600
00:30:27.799 --> 00:30:29.559
We can't wait to tell you all about it on

601
00:30:29.599 --> 00:30:32.880
the next episode of Crappy to Happy with Tip.

602
00:30:32.680 --> 00:30:34.960
And Cass.

603
00:30:39.039 --> 00:30:40.319
Produced by Daves Weilensky.

604
00:30:41.000 --> 00:30:51.039
Audio production by Nick Slater. Listener