top of page

Dietary Inclusion not Exclusion

We all know that if you're trying to lose weight you have to stop eating fattening foods.

You can't eat this, that and the other thing. Or can you?

Let’s try and experiment, I just want you to do one really simple thing…

Don’t think of a white bear…

What did you think of? A white bear of course. Why? Because I told you not to. Don’t tell me you still thinking about it!

There was an experiment performed by a psychology professor, Daniel Wegner in 1987, which showed that forced suppression of thoughts causes a paradoxical and counter productive escalation in how often we actually think about what we are trying to suppress.


That’s saying a lot, and it’s really not about White bears. This is what happens to us when we try to restrict foods for the purpose of weight loss. We actually think about them more often increasing temptations.

It eats away at us until we eat it. And with the diet broken and the escalated thinking about the forbidden foods we endured, we are now much more likely to binge.

We all have a need to be autonomous. When we feel controlled, such as going on a diet it creates a negative environment that makes us feeling easy. So we rebel by doing what we were told we should not, and doing it a lot more than we would have in the first place. It happens to us all, even the most self-controlled.

So does that mean there’s no point in even attempting to change your eating habits, are we just destined for failure? No, it means that when we make a change in order to succeed, we need to make it our own positive, desired decision.

We know now the way to achieve this is not thru dietary exclusion but the dietary inclusion. Rather than focusing your energy on the negatives of what you should not be eating, instead you focus on the positives of what you should be eating.

But then what should we be eating? Most diets are means to an end, and they usually don’t work.

It’s really learning about which healthy foods nourish our body. It’s learning also about how much of these healthy foods we should be eating and learning about our body composition so we can choose what foods we need to eat to help us lose fat,gain muscle and feel energetic.

The bottom line it’s not at that exclusion, but in inclusion. Taking in the healthy foods that help us burn calories through a thermogenesis procedure.

There’re several different ways you can burn calories. The first is by exercising and doing cardio. The second is by restricting calorie in versus calorie out. The third is by your basal metabolic rate. That’s how many calories your body is burning to breathe, have your heart beat, eat and digest foods. And one of the most important ways to burn calories is by the food that you eat through a process called Thermal Genesis. Certain foods will cause more of a caloric burn to digest them. You can educate yourself about thermal genesis eating. also called TEF( thermal genesis foods).

Nutrition plays a key fundamental role and the success or failure of our daily battles with the bulge. It's about eating the quality of food, not the quantity. Rather than focusing your energy on the negatives of what you should not be eating, focus on the positives of what you should be eating.

Hey, we know diets are a means to an end. We just want to lose about 5 -10 lbs. and we'll be good with that. The problem is that we haven't made weight loss maintenance changes, cause we gain it all back and sometime even more.

If you have decided that now is the time to lose weight and get in shape you need to have a plan. If you’re proactive learn about TEF foods.Get on line, gooogle it.

If you need support, perhaps your are not motivated to do this on your own, get professional help to get results. Think about hiring a nutritionist, a personal trainer or best yet a Health Coach. Now which one is best for my needs and goals?

Why a Nutritonist? A nutrionist helps individuals or their clients in altering their eating habits and living healthy lifestyles. They help clients reach the goals that they have set. A nutrionist may work on weight loss, nutritional or hormonal balance, digestion, or food allergies.

Why a Personal Trainer? A Personal Trainer ihelps their clients achieves certain fitness goals, including but not limited to weight loss, strength training, toning, or overall health management. A trainer may be introducing one client to basic exercises to help strengthen their muscles, work on balance and flexibility issues.

Why a Health Coach? A health Coach encourages, motivates and teaches clients to engage in regular physical activity, choose healthy nutrition and eating habits and properly manage emotional stress, and unlock a clients potential to make lasting life changes.

Bottom Line

Get the professional team work you need to help you develope a

Healthy relationship with food and exercise

Get it done. It's your time now!

24 views0 comments

Recent Posts

See All


bottom of page