Client Annie: I recently went on a strict diet and successfully lost a significant amount of weight, but now that I’m trying to reintroduce more foods into my lifestyle, I’m experiencing a lot of food noise and a horrifying fear of gaining weight back. Can you help me navigate these feelings?

Coach Monica: “Absolutely. It’s completely normal to experience food noise and fear of weight gain after coming off a diet where you have watched the scale continually fall. Even if you don’t change any foods in your lifestyle. YOU ARE NORMAL!

First, let’s talk about what food noise is. It refers to the mental chatter and preoccupation with food, such as constantly thinking about what to eat, when to eat, and how much to eat. This can be a result of restriction, as our bodies and minds crave what we’re not allowing ourselves to have. It can also be from the calorie counting and the longing to be “perfect” with your food choices.

The fear of gaining weight back is also a normal experience, as you’ve worked hard to achieve your weight loss goals and don’t want to undo your progress. However, it’s important to remember that your body needs a variety of nutrients to function properly and sustainably. Restriction can actually lead to long-term weight gain and other negative health consequences.

This is why I make sure all of my long term clients have a “no track” month seven and a complete reverse diet before they leave my care. Part of our journey together is about learning how to live life in the normal world DURING our program… not just at the end.

As your coach, my goal is to help you approach food and your body in a balanced and compassionate way. Here are a few strategies we will work on together:

1. Practice mindful eating: Instead of focusing on calories or restrictions, try to tune in to your body’s hunger and fullness signals. Eat slowly and savor each bite, paying attention to how you feel throughout the meal.
2. Make sure you are getting your fats: Sometimes we forget this secret weapon when it comes to the Ketogenic Lifestyle. If you are hungry, you are going to feel like grazing, and that Television commercial screaming donuts will shout down your good habits. If you have gotten your fats in for the day, the noise will be quieter and quieter.
3. Work on body acceptance: It’s important to remember that our worth is not tied to our weight or body shape. Focus on the things your body can do, rather than how it looks.
4. Challenge negative thoughts: When negative thoughts arise, try to reframe them in a more positive and realistic way. For example, instead of “I can’t eat that or I’ll gain weight,” try “I can enjoy amazing foods as part of my balanced diet.”
5. Don’t forget your why and how amazing you feel after you have lost the extra pounds and now live in a new body. Your why is your powerful stable anchor that will hold you when it gets tough.

Remember that it’s okay to seek support during this process. As your coach, I’m here to help you navigate these feelings and develop a healthier relationship with food and your body.