Pamela Mitri Health Coach

One small shift in the way we think will have a huuuuge effect on the way we feel and consequently the way we behave.

So take a moment, read that sentence again and try to say it genuinely to yourself every time you wanna work out.

Replace all the hate speech with a loving one as if you are talking to someone you care about, your best friend, your partner, your sister, father etc…
and try to notice how that makes you feel!

Happy Weekend!

People tend to confuse “being healthy” and “going on a diet” to be the same thing. But it is NOT because of sooooo many reasons!
Studies have shown that dieting:
✔️Leads to weight regain
✔️Triggers binge eating
✔️Increases eating disorders
✔️Increases our preoccupation with food
✔️Lowers self esteem
✔️Lowers the metabolic rate

Does this sound like being healthy?

You CAN adopt healthy eating and exercising behaviors by eating the food your body wants, enjoying the meal without being restrictive and enjoy movement without rigidity.

So if you’re ready to find out more on how can you manage to have the freedom in eating & be healthy at the same time, schedule a 30min FREE call with me right here:

https://calendly.com/pamelamitrihealthcoach/online-course-pre-registration-call-30-minutes-clone

Ready to stop overeating?
These 3 tips are just the few first steps you can take today to stop the overeating.
Which one are you going to apply today?

Yes we can still have a normal healthy day and enjoy our meals too! No it is NOT normal nor acceptable to starve yourself. Your body needs nourishment.
We’ve been convinced for far too long that it’s bad to seek pleasure in food, be full and satisfied with our meals or even “feel hungry”.

Let’s get the facts straight:

✔️Hunger is a normal physiological signal from our body. Honor it don’t fear it.
✔️Satisfaction is a basic body need, you need to meet your body needs.
✔️Feeling full is also a normal physiological signal from your body. Feel it.
✔️Nourishment is eating nutrient dense food enough for your body: not less, not more.

With so many misinformation out there, I am here to tell you:

Yes, it is hard to accept the fact that it is OK to eat and to enjoy food around you without feeling guilty. No, you shouldn’t be on a diet and starving yourself to be healthy, to feel accepted or to look or feel good.

Read that again,
And again and again…

Happy Monday!♥️

We are often on “autopilot” when it comes to eating.
We eat not because we really understand what our body needs in that moment, but because this is “what we should eat”, “this is what’s available”, “this is the most accessible food”, “this is what’s on the plan”, “I’m bored”…etc

With time, we tend to build a more disconnected eating experience where other factors dictate our eating behaviors which might lead to overeating episodes, constant hunger, compulsive eating, guilt, shame, restricting food etc…

So try something new, break that autopilot pattern and on your next meal, ask yourself the above questions and notice the difference in the decisions you make!

Send this post to anyone who might find it helpful!

If you are struggling in understanding “when you are physically hungry” , how much food your body needs, “when do you emotionally eat”…etc

It’s not because Intuitive Eating doesn’t work…

It’s because when you’ve been in the diet culture for soooo many years, brainwashed by all the food rules, and your mind still busy listening to the “diet noises” then you will never give yourself the chance to REALLY connect to your body cues.

First thing first!
✔️Ditch the diet culture!
✔️Fight those food rules!
✔️Reject the “should eat/shouldn’t eat mentality!
✔️Forget about “having no willpower” or self-control!
✔️Remove the scale from your house

If you Don’t do that, then Intuitive eating cannot work! Cause dieting and intuitive eating are the complete opposite and cannot co-exist together!

So what are you waiting for?

If you need help in figuring out how to reject dieting, comment “Me” below and we can discuss it together!😊

Food is not nutritionally equivalent that’s a fact.
However, food IS emotionally equivalent.

We don’t get healthier when we start obsessing and controlling about what to eat, labeling food good or bad, being afraid of extra calories here and there, fearing carbs and sugar.
We just get more anxious, fearful, obsessed, guilty, shameful and our relationship with food and our own body becomes negative.
This negativity produces negative emotions, extreme behaviors to “reach our goals”, and decreased self confidence.

Do you want to enjoy what you’re eating without the guilt, shame, worry, fear and all the negativity surrounding your eating experience?

Start by describing food as just “Food for energy and survival”, neither good nor bad👍🏼

Happy weekend!

Someone told me today:

“Don’t get me wrong, but you look fitter than last year”.

Although I am usually a self confident person, a Zumba instructor who has been on stage in front of 100s of people for the past 10 years, who struggled with body image and worked towards a more positive body image, this comment didn’t land well on me.

People think that i should be happy after such a comment. In fact, it had the totally opposite effect.

4-5 years ago, I would have reacted to such comment with more obsession, more perfectionism and rigidity to “keep that image”.

Today, I wasn’t upset for a long time cause I developed strategies to overcome such comments and shift my focus somewhere else, to things that are more meaningful.

So a friendly weekend reminder to everyone:

Even if you mean well…
Even if you know the person or not (this person doesn’t know me) and you believe you have good intentions…

That doesn’t give you the right to comment on someone’s body.

Thank you & Happy Weekend!

Your weight will always fluctuate. That’s a fact.

You will never ever reach a weight and stay on it your entire life. We are not machines, we are human beings and so many factors can affect your weight.

So don’t let it control your mood and your life and most importantly don’t let it affect how you see yourself as a human being full of potential and capabilities regardless of your size.

Start today, start now, ditch that scale and your future self will thank you for it.

6 ways that will help you overcome a negative body image day:

1- Practice self-compassion: Treat yourself with kindness and understanding, the same way you talk to a good friend.

2-Focus on your strengths and accomplishments: Think about your personal qualities, skills, and achievements that have nothing to do with your appearance.

3- Engage in activities that bring you joy: Do something you enjoy, whether it's reading a book, going for a walk, or listening to music.

4- Surround yourself with positive people: Spend time with friends and family members who support and appreciate you.

5- Limit exposure to media that promotes unrealistic beauty standards: Unfollow social media accounts that make you feel bad about yourself and take a break from magazines and websites that focus on appearance.

6- Talk to someone: Consider speaking with a therapist or counselor who can provide support and help you work through your feelings.

Remember, negative body image is a common struggle, and it's important to be gentle and patient with yourself as you work to improve your self-esteem and confidence.

If you want to know more about how to do that through my online coaching program, book your free call with me here:

https://calendly.com/pamelamitrihealthcoach/one-on-one-call

In 2023, try something new.

It is really painful to be stuck in a cycle that doesn’t work, but for some reason you want it to work and you hope that just this time it will give you a different, better result!

Unfortunately, you’ll discover that it won’t! It’s hard to accept it and sink it in, because you have been taught all your life to believe that this is the only way to be healthy!!
WRONG! You can still achieve that without all the deprivation, food rules, unrealistic standards and the guilt and shame surrounding your eating.

If you are dreaming of a lifestyle that is based on a healthy relationship with yourself, enjoying the food you’re eating without guilt, being at peace when surrounded with food, enjoying a high self-confidence wherever you walk, indulging in food with no restriction then you need to find an approach that actually works!

If this is something you are interested in and you’d like to chat about, book a free call with me right here😊

https://calendly.com/pamelamitrihealthcoach/one-on-one-call

If you’re thinking about starting a new diet as your New Year’s resolution, then let me stop you right here!

If you’ve been dieting for the past year or more and you are losing weight as a start, then with time losing self-control, end up overeating then gaining the weight back this means you are stuck in a vicious cycle called “A Dieter’s Dilemma.
Every time you start a new diet (whatever it was) you’ll end up in this never-ending cycle. The results are usually regaining more weight, losing body confidence, triggering more overeating episodes, having sluggish metabolism, increase guilt and shame, experiencing social withdrawal and more stress etc.
Does it sound like you?

So, why do you think that Dieting THIS time will be any different?

Diets are linked to weight regain, overeating and stress, eating disorders, changing your body satiety cues, obsession with foods, negative body image, increase guilt feeling, increase hunger and the list goes on and on.

So think again! If you want to see different results, then do something different this year!

Therefore, I am inviting for a FREE 3 day Challenge to “Break Free From Dieting” once and for all and to acquire the right healthy eating habits you need to enjoy your food without feeling guilty, connect back to your body cues of fullness and hunger and bring back your body confidence you lost during all these years of dieting!

Join me online on a 3-day FREE challenge 26-28 January 2023 from 6-7PM GMT +3 to dive into how to break free from dieting once and for all!

Link here:

https://mailchi.mp/pamela-mitri.com/breakfreechallengeversion2

If that is YOU then register your seat to this LIVE FREE event! This is the 2nd Edition of the Challenge, the first one was real success that’s why I had to plan another one 😊

I will be sharing all my tools and techniques to help you take your health to the next level!

Are you with me?
-Pamela

Break Free from dieting Challenge Version 2 Thinking of dieting again as your New Year Resolution? Think again... Join me for FREE for the 2nd Version of "Break Free From Dieting" Challenge on Jan 26-28 from 6-7PM (GMT+3) and learn the right eating habits to kick start your 2023 healthy lifestyle!

If you want to see results, be healthy and change your eating habits and lifestyle, you need to stop doing the same thing (that’s not working for you) over and over again!
if you’re stuck in the dieting cycle of losing weight, restricting food then overeating, gaining weight, feeling guilty, losing confidence, then repeating that cycle over and over then obviously this strategy does not work!
So let this year be your mindset shift, shift the focus to be healthy physically and mentally!

If you wanna see different results, try new things, new mindset, new habits, new challenges!

If you need help reaching your health goals in 2023, let’s have a chat here to see if my online coaching program is suitable for you!

https://calendly.com/pamelamitrihealthcoach/one-on-one-call

Only YOU can tell what time you get hungry, what do you feel like eating and when do you feel “comfortably full.

Even as a your dietitian or health coach, I can’t impose those feelings or signals upon you cause simply I am not YOU.

Obviously this process of connecting to your own body cues (while leaving dieting and diet culture behind) needs some practice and increased body awareness! And once you achieve that while following at the same time trusted guidelines in nutrition and fitness you can achieve a healthy authentic eating habits.

It might feel that ditching the meals plans and not following “a diet” is some sort of “loss of control” over food. Your fears are valid and real but once you understand that the main reason for “losing control over food” is dieting and restricting than you can start reframing this belief.

My wish to you in this New Year is to take charge of your own health and your own decisions because you are the only expert of yourself!

Book your first discovery call with me to see if my online coaching program is suitable for you!
Click here:
https://calendly.com/pamelamitrihealthcoach/one-on-one-call

Time to ditch all the fad diets, unrealistic weight standards and all the diet messages that make you feel unworthy! Connect to your own body needs because YOU are the only expert of you!

It all starts with one simple step!
Book your first discovery call with me to see if we can work together! Link here: https://calendly.com/pamelamitrihealthcoach/one-on-one-call

See you♥️

Time to ditch all the fad diets, unrealistic weight standards and all the diet messages that make you feel unworthy! Connect to your own body needs because YOU are the only expert of you!

It all starts with one simple step!
Book your first discovery call with me to see if we can work together! Link here: https://calendly.com/pamelamitrihealthcoach/one-on-one-call 😊😊

See you♥️

confidence

If that pair of jeans doesn’t fit you anymore, it’s OKAY to buy another pair that actually fits and makes you feel comfortable.

Reflect on that…

How does it make you feel to:
Try to fit in some clothes that do not fit anymore?
To stay attached to a dress that is not suitable anymore to your current body size?

If it makes you feel down, uncomfortable, no self confidence & upset, then it is time to change it and wear something much more suitable for you that makes you feel good and comfy.

Get comfortable now, be happy now, enjoy yourself now, dress nicely now, travel now, go out and enjoy your time now….in your current body not in the future body (what if you never reach it?) because you simply deserve it, now.

Book an introductory call with me (comment below
I’ll send you the link) if you’d like to know more about my soon to be launched “Break Free From Dieting” online coaching course!

Comment below your answers!!

If you answered “YES” to one or more of these questions, it means you might benefit from my upcoming online coaching program launching very soon!!✨✨

“Break free from dieting “ program will help you:
1- Build a positive relationship with food, your body & mind!
2- Make peace with food and find the joy in eating without feeling guilty!
3-Remove the food rules, and instead make choices that you like and nourish your body at the same time without restricting!
4-Make eating choices and enjoy your meal without feeling guilty or shame!
5-Break that dieting cycle and find the framework that is sustainable and healthy for your body & mind!
6-Regain back your body confidence and find yourself away from unrealistic society standards and learn to love your body!

I have limited slots for the first month, so direct message me if you’re interested to be the first in my coaching program!✨

Every day I’m bombarded by messages about weight loss and exercise and I didn’t realize how deep it is ingrained in our culture until I was actually…out of it.

I stopped suggesting to people to lose weight it’s been 4 years now. But it is everywhere, children, adults, fit people, social media, social gatherings, in every conversation, in every comment….

The reason I got out of it and I rejected it, is because of all the suffering, the unhealthy behaviors, the obsessive thinking, the eating disorders, the hurtful comments, the rude judgements, the bias and the harmful effects on health that I and most of my clients were victims of.

So how come we are still stuck in doing something that “we think it’s supposed to be the right thing to do” if it’s been proven over and over again that it is failing and it is harmful?

I would be so happy to engage in a discussion if someone can answer that question for me…

Intuitive eating is not another diet.
This comparison says it all and I’ll leave you to check it out. No doubt which one serves your Health better…

A New online program is coming and I’m so excited to share all about it very soon!
Stay tuned ✨✨✨

I did not like my curves when I was a teenager.
I tried so hard to resist the way I looked and always searched for different ways to change my body shape. I was a victim of years of negative body talk and body shaming.

Whatever I tried, it didn’t work. Simply because that IS my natural body shape and will never ever change. Yes, I got stronger, my muscles increased and my overall fitness level improved! But I still have my body shape that I had when I was a teenager.

It took a lot of unlearning and shifting my mindset to understand that there is nothing wrong with me, but the problem is the fat phobic society that we live in and its unrealistic standards of beauty and health😏.

These standards pushed us to be dissatisfied with our body and always criticize it.

Regaining body confidence in the midst of such a diet culture needs support, self love & care and most importantly learning how to be at peace with our body again♥️

If you’d like to know how to do that, join my upcoming workshop on how to “Reclaim your Intuitive Eating Power” this Saturday, Oct 15th!
DM me to arrange a call so we can see if I can support you in your journey 😎

Studies have shown that dieting:
✔️Leads to weight regain
✔️Triggers binge eating
✔️Increases eating disorders
✔️Increases our preoccupation with food
✔️Lowers self esteem
✔️Lowers the metabolic rate

And the list goes on and on…

Scientific studies and personal experiences with clients support the harmful biological and psychological effects of restrictive eating.

Can you relate to these side effects? Share it with me in the comments and don’t forget to join my BREAK FREE FROM DIETING ONLINE CHALLENGE! (Link in Bio)