LIFESTYLE CHANGE

CHANGE YOUR THINKING, CHANGE YOUR FEELING, CHANGE BEHAVIOR

Nargis Akhter

April | 27 | 2025

Introduction

Re-evaluate your definitions. 

1. Weight loss or Change body composition

2. Diet or Healthy Nutritious Food

3. Mindset is the key, why?

4. Emotions play a role, how?

5. What is a Healthy relationship with food?

1. Change body composition- What does it mean? And how is it different from weight loss

Changing Body Composition refers to altering the proportions of different components that make up your body, primarily ‘fat mass’ and ‘fat-free mass’ (which includes muscles, bones, water, and organs). Unlike simple weight loss, which only focuses on reducing overall body weight, improving body composition aims to increase muscle mass while decreasing fat mass, leading to a leaner, stronger, and healthier physique.

KEY DIFFERENCES:

Factor	Body Composition Change	Weight Loss
Goal	Reduce fat, increase muscle	Reduce overall weight
Measurement	Body fat % & muscle mass	Scale weight only
Appearance	Toned, defined physique	Can look skinny
Health Benefits	Improved metabolism, strength, bone density	May include muscle loss
Methods	Strength training + balanced nutrition	Calorie deficit (often without exercise)

Why Body Composition Matters More Than Weight Loss?

• A person can lose weight but still have high body fat 

• Gaining muscle improves metabolic health, strength, and longevity

• The scale might not change much, but clothes fit better, and you look leaner.  

How to Improve Body Composition (Not Just Lose Weight) 

• Strength Training – Builds muscle, which boosts metabolism.  

• High-Protein Diet – Supports muscle retention and fat loss.  

• Moderate Calorie Deficit – Enough to lose fat but not muscle.  

• Cardio (in moderation)– Helps burn fat without excessive muscle loss.  

• Sleep & Recovery – Essential for muscle growth and fat loss

2. Diet or Healthy Nutritious Food

Aspect	Diet	Healthy Nutritious Food
Focus	Weight loss, restriction	Overall health, energy, body composition
Mindset	Temporary, often rigid	Sustainable, flexible, enjoyable
Approach	Calorie counting, elimination	Balanced macros, whole foods, nutrient dense
Longevity	Often leads to yo-yo dieting	Promotes lifelong habits
Psychological Effects	Can feel depriving	Empowering & satisfying

Why is "Healthy Nutritious Food" a Better Approach?

• No guilt or restriction– Encourages mindful eating without labeling foods as "good" or "bad."  

• Supports body composition goals – Prioritizes protein, fiber, and healthy fats to build muscle and burn fat.  

• Sustainable energy- Keeps you full, improves mood, and enhances performance in workouts.  

• Long-term health benefits – Reduces risk of chronic diseases, unlike extreme diets.  

When to Use the Word "Diet"

• In a medical context (e.g., "diabetic diet").  

• When referring to eating patterns (e.g., "Mediterranean diet").  

3. Mindset is the key

“Your mindset is the soil—everything grows from it. Nurture it with patience and self-compassion, and the physical results will follow.” 

Mindset is the foundation of any successful body transformation, whether it's fat loss, muscle gain, or overall health. Here’s why it’s the significant change:  

1. Mindset Determines Long-Term Success

• Diet" mentality→ Short-term fixes, guilt, and rebound weight gain.  

• Healthy lifestyle" mentality → Sustainable habits, consistency, and lasting results.  

• Someone who sees food as "fuel" rather than "good vs. bad" is more likely to stick to nutritious choices without feeling deprived.  

2. It Shapes Your Relationship with Food & Exercise

• A scarcity mindset leads to binge cycles and frustration.  

•  A growth mindset helps you learn from setbacks and adjust without quitting. Example: Instead of saying "I cheated on my diet," "I enjoyed a treat, and my next meal will be nourishing."

3. Mindset Affects Motivation & Discipline

• Willpower is finite – Relying on motivation alone often fails. Identity shift works

When you see yourself as a healthy, active person, choices become automatic.  Example: Instead of ‘I have to work out,’ you think "I’m someone who moves my body because it feels good."

4. It Helps You Embrace the Process (Not Just Results)

•  Obsessing over the scale → Frustration.  

•  Focusing on strength, energy, and how clothes fit → Positive reinforcement.  Example: * Celebrating lifting heavier weights or better sleep, not just weight loss.  

5. Mindset Reduces Stress (Which Impacts Body Composition!)

• Chronic stress ↑ cortisol → fat storage (especially around the belly).  

•  A calm, patient mindset ↓ stress → better recovery and fat loss.  

How to Achieve a Growth Mindset?

1. Reframe Your Self-Talk

Problem: Negative thoughts like "I have no willpower" or ‘I ruined my diet’ create a shame cycle.  

Fix: Swap "I have to" with "I get to" 

•   "I have to work out" → "I get to strengthen my body today."

• Eliminate "cheat meals" from your vocabulary → Call them "planned treats" (no guilt attached).  

• Progress over perfection: "I ate veggies with lunch today—win!"

2. Build an Identity-Based Mindset

Problem: Relying on motivation is fleeting.  

Fix: Become the person who does the healthy thing automatically.

Ask yourself:  

• "What would a strong, energetic person eat?"

•  "How would someone who loves their body move today?"

• Small wins add up: The more you act like your "healthy self," the more natural it feels.  

3. Focus on Adding (Not Restricting)

Problem: Thinking "I can’t eat sugar" makes cravings worse.  

Fix:

•  Take out junk by adding nourishing foods first.

• "How can I add more protein/fiber to this meal?"

• "What colorful veggies can I include?"

Result: Less room for processed foods without feeling deprived.  

4. Embrace the 80/20 Rule

Problem: All-or-nothing thinking leads to burnout.  

Fix: 80% whole, nutrient-dense foods + 20% flexibility.

•  Example: If you eat 3 meals/day, 4-5 meals/week can include fun foods.  

• No "ruined" days: One treat doesn’t erase progress—just get back on track.  

5. Use "When/Then" Planning

Problem: Impulse decisions derail goals.  

Fix: Prep your responses to triggers.

• "When I’m stressed, then I’ll take 3 deep breaths before reaching for snacks."

• "When I dine out, then I’ll order a protein-heavy dish first."

6. Track Non-Scale Victories (NSVs)

Problem: Obsessing over the scale ignores real progress.  

Fix: Celebrate these weekly:

• ↑ Energy  

• Better sleep  

• Clothes fitting looser  

• Lifting heavier weights  

• Improved mood  

7. Practice "Mindful Eating"

Problem: Eating distracted leads to overconsumption.  

Fix: 

• Slow down and savor meals.

•  Pause halfway through: "Am I still hungry, or just eating out of habit?"

• Leave ⅓ of your stomach empty, do not eat until full

• Notice flavors/textures—you’ll enjoy food more while eating less.’  

8. Visualize Long-Term Success

Problem: Short-term fixes feel easier than patience.  

Fix: Write a letter to your future self:

• A year from now, I’ll be so glad I stayed consistent. I’ll feel strong, confident, and free around food."

• Post it somewhere visible (fridge, mirror).  

9. Surround Yourself with Positive Influences

Problem: Toxic diet culture is everywhere.  

Fix: Follow accounts that promote:

• Body positivity + strength  

• Science-backed nutrition

• Unfollow anyone who triggers comparison or guilt.  

10. Forgive & Reset Instantly

Problem: "I ate cake—today is wasted." → Binge spiral.  

Fix: 

• The very next meal is a new chance.

• Think: "What’s the most nourishing thing I can eat now?"

• Guilt hurts progress more than the cake did.

Your Daily Mindset Boosters:

• Morning: "Today, I’ll nourish my body with love."

• Evening: "What’s one thing I did well today

4. Emotions play a role

Your emotions aren’t "bad" - they're like car dashboard warning lights. What happens when you ignore them? Safety hazards, increase repair cost, reduce performance, and unexpected breakdowns. Listen to them! Every time you respond with awareness (not autopilot), you strengthen both your mindset and your metabolism.  

Emotions play a HUGE role in body composition, nutrition choices, and overall fitness success—often more than logic or willpower. Here’s how they impact you and what to do about it:

How Emotions Influence Body Composition

1. Stress → Fat Storage & Cravings

Why? Cortisol (stress hormone) ↑ belly fat storage and triggers cravings for salty/sweet foods.  

Fix:

• Deep breathing (5-min box breathing: 4 sec inhale, 4 sec hold, 4 sec exhale).  

• Walk it out (10-min walk reduces cortisol).  

• Adaptogens (ashwagandha, rhodiola).  

2. Boredom → Mindless Snacking

Why? Dopamine-seeking drives unnecessary eating.  

Fix:

• “Am I hungry or just bored?" (Drink water, wait 10 mins).  

•   Replace snacking with a non-food activity (podcast, hobby, quick workout).  

3. Sadness/Loneliness → Emotional Eating

Why? Food temporarily numbs emotions (thanks to serotonin boosts from carbs).  

Fix:

• Create a "comfort list" (call a friend, watch a funny show, journal).  

•  Choose "emotional first aid" foods: Dark chocolate (70%+) or a warm protein-rich drink (e.g., cocoa with collagen).  

4. Happiness → Overindulgence

Why? Celebrations = food rewards ("I deserve this!").  

Fix:

• Savor treats mindfully (eat slowly, no guilt).

• Pair treats with protein (e.g., cake + Greek yogurt to balance blood sugar).  

5. Frustration → Skipping Workouts

Why? Anger drains mental energy, making exercise feel harder.  

Fix:

• Use workouts to release frustration (heavy bag work, sprinting, weightlifting).  

•   10-min rule ("Just move for 10 mins—I can quit after." Spoiler: You usually keep going.)  

How to Use Emotions to Your Advantage

1. Label the Emotion

•  "I’m stressed, not hungry."

• "I’m lonely, not craving sugar."

2. Pause Before Acting

•  WAIT technique: Ask, "What Am I Truly needing?" (Sleep? Connection? A break?).  

3. Redirect the Energy

• Anxious? → Do yoga or clean.  

• Restless? → Dance or hike.  

4.  Emotional Resilience = Better Body Comp

•  Less stress → Better sleep → Faster recovery → More muscle growth.  

•    Less emotional eating → Balanced blood sugar → Less fat storage.  

What to Do When Emotions Feel Overwhelming?

• Journal it out "What’s the root of this feeling?"

• Talk it out: Friend, therapist, or even a voice memo.  

• Move it out: Walk, stretch, or shake out tension (literally).  

• Meditate/Prayer

5. Healthy relationship with food

Healthy relationship with food means viewing it as nourishment, pleasure, and fuel without guilt, fear, or obsession. It’s not about "perfect" eating but about balance, flexibility, and listening to your body.

Signs of a Healthy Relationship with Food

• You eat when hungry, stop when full (most of the time—no robot-like perfection!).  

• No "good" or "bad" foods, just choices with different effects on energy/mood.  

• You enjoy treats without guilt and don’t "punish" yourself later.  

• Food doesn’t dominate your thoughts (no constant meal-planning anxiety).  

• You adapt to life, sometimes you eat for health, sometimes for joy, and that’s okay.  

How to Build It Step by Step

1. Ditch the Diet Mentality

• Stop labeling foods** as "clean," "sinful," or "off-limits."  

• Think: "Food is information—some gives me energy, some is just fun."* 

2. Practice Mindful Eating

• Pause before eating: "Am I hungry, bored, or emotional?"

• Eat without distractions:  (no phone/TV) to notice flavors and fullness cues.  

3. Give Yourself Unconditional Permission  

• Allow all healthy foods—restriction leads to bingeing.  

4. Reject the "All-or-Nothing" Trap

• One "unhealthy" meal doesn’t ruin progress—just eat normally at the next meal.  

• Mantra: "It's just one bite, one meal, one day—it doesn’t define me."

5. Focus on How Food Makes You Feel

• Ask post-meal: "Did this give me energy or make me sluggish?"

• Adjust based on feedback (not rules).  

6. Separate Self-Worth from Food Choices

• Eating a salad doesn’t make you "good."

• Eating a cookie doesn’t make you "bad."  

7. Honor Your Cravings (Wisely) 

• Deprivation → Obsession → Binge.

• Try the "Polite Bite"**: Have a small portion of what you crave, savor it, and move on.  

What a Healthy Relationship with Food, Isn’t?

❌ Obsessive tracking (weighing every gram, stressing over macros).  

❌ Compensating ("I ate carbs, so I’ll skip dinner").  

❌ Fear of social events because you can’t control the menu.  

Your body won’t change until your mind does. Nourishing your body with wholesome food, a peaceful mind, and self-love is the true foundation of vibrant health