Ep 143 Mindset Around Weightloss
Today I want to talk about some ideas around weightloss and the mindset you choose to have around food. It’s not as easy as calories in calories out – if it was we would all have the answer. Join me as I talk about the importance of your thinking in order to gain the results you want around losing the lbs.
In Today’s Episode:
- Your time you spend thinking about your weight
- Societal beliefs around weightloss and eating
- Your beliefs around food
- Intentional eating
- Planning food
- Learning from your data
- The number on the scale
- Corrine Crabtree – https://www.phit-n-phat.com
- Dr. Jason Fung – The Obesity Code – https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187
- Jim Kwik – https://jimkwik.com
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Episode Transcript:
143 7.22 Weight loss
Hello hello hello
Welcome back to the podcast friends
Today I want to talk to you about some ideas
And tools around weight loss
I’ve had a couple of clients working on this
And I think the summer time brings it out
With bathing suit season for some
And let me start by saying
You don’t have to do any of this
There are a lot of people
Coaches
That talk about just loving the body you have
And I think that is important
Its actually super important because
When we hate our bodies
We are not as likely to take care of them
And I think a lot of us spend a lot of our thinking time around food and weight
What should I eat
What shouldn’t I eat
Why did I eat that
And on and on
So for most of this podcast
I’m talking about mindset
I’m talking about planning
And maybe some ideas around the science of weightloss
Because I know there are some folks
That want to lose some abs
Have tried a number of promised programs
And haven’t felt successful
And I know the topic resonates
Because I did an episode awhile ago
And it was one of the most downloaded
So whether you have a couple of lbs you want to drop
A lot of lbs you want to drop
Or you just want to shift your mindset around the topic
Just remember
This is not about making ourselves shrink because of society structures
For me this podcast is about empowering yourself
Around how much control you have over it
And
How YOU get to decide
What it looks like for you
Ok
Let’s dive in
Through all the years of my own work around weight and weight loss
I have learned there really is only one person that knows the best solution
For your weightloss
And that
is you
Let me pause
For those of you who may not be familiar
I was a fat kid
Like 99 lbs in third grade
Pretty plus as you might recall
I was not athletic at all
I got picked last in gym class
And I joke a lot about it
And I can now
But if you were that kid
You know
It sucked ..lol..
And honestly it can linger with you
Society has all these beliefs about weight
Especially around women and weight
And my personal opinion is
Now
I want to be a healthy weight
For my health
So I can move
For me – movement is medicine
And the reason I say you are the only one that really knows the solution
Is because I have subscribed to many of the diets over the years
Weight watchers – which did help me understand food a little more
Pretty sure I did the cabbage diet
The apple cider vinegar diet
Calories in calories out
I thought going vegetarian would do the trick
I was in a program that discussed very strict
No sugar no flour
I could go on but I’m guessing you are aware of the fads…
And I think it was just recently
When I became involved with Corrine Crabtrees program
That I really finally understood
It’s listening to your body
Having the knowledge yes of the science
But knowing your life style
Knowing your body
Planning accordingly
And checking in on the data
Side note
If you don’t know Corrine you can check her out
On the losing 100lbs podcast
I will say – she likes to drop a few f-bombs
So if you are not into that
She might not be for you..lol..
Basically she says
Don’t eat like and asshole
Eat when you are hungry
Stop when you are satisfied
Drink water
Plan your food 24 hours in advance
It’s a lot of what I do with clients working on this
But she has a bit more sass..lol..
It is not a diet mentality
It is about lifestyle
I will be honest
I think a lot of us
Don’t really pay attention
To our hunger signs
We have been so conditioned to
To beliefs like
Breakfast is the most important meal of the day
Says who … general mills the cereal company?
Or make sure you eat 6 small meals a day
And
There are so many beliefs and actives and culture around eating right?
Some people get offended if you don’t finish the food they served you
I grew up having to “finish everything on your plate”
We are told food is comfort
Food is love
When we want to gather with others
It’s often to get a bite to eat and drink
It’s really just a great opportunity
For you to get clear
On what your beliefs and thoughts are around food
They really are beliefs
They are not facts
So we can choose if we want to keep believing them
Because here’s the thing
Let’s say food is comfort
Food is joy
So we eat – or more accurately overeat
And get to a point that we feel terrible
Like bloated
Maybe gassy
Tired
That is not comfort or joy my friend
So we need to be on to ourselves and the stories we tell ourselves .
Food is fuel right?
And there is a lot of information out there these days
That discuss the importance of gut and brain health
What you eat and how that effects your brain
I’ll come back to that
But first I want you to start paying attention to how you feel when you are hungry
Which is different that
I need to eat lunch because it’s noon
For example
I know for me
I get up early
I do like to eat more of my food in the early part of the day
And not as much at night
So when I go to bed
I’m not too full
How do you know when you are satisfied?
Not stuffed..lol
For example – I know for me
And I’m guessing a lot of you
I tend to eat pretty quickly because I’m running to the next thing
It’s important to take the time to slow down here
Pay attention to how you are feeling
As you are eating
It’s ok to leave food behind
We are so conditioned to think we don’t want to “waste” it
But what does that mean
You will eat it and waste it as extra lbs on your body
Vs sticking it in the garbage
Or maybe saving for later
Now
The idea around planning your food in advance
And plan what you think is something you want to do
Not from a punishment standpoint
Doing this really because it brings you awareness
And it gives you data right?
The thing is
The number on the scale
Is completely neutral
It is just a number
But man can we give it so much power
I catch myself getting on the scale after vacation
And telling myself
Ok
Let’s see what the damage is
What the hell kind of thought is that?
What thoughts do you have when you get on the scale?
We could just choose in advance one thought
No matter what the number is
It could be I’m getting better everyday
This will give me good data
We don’t have to make the number mean anything about ourselves
Did you hear me there
The number does not mean anything about us
It is simply a number that allows us to
Look back at what we planned to eat
What we ate
And how it might have effected us
And it might take time
Don’t forget the variances in water weight
Certain times of the month might be different for you
When you start tracking all of that
Then you can see the patterns
Again – the more you do the data tracking
The more control you have over all of it
And what do you tell yourself about weightloss?
I’ve never been able to do it?
We do not look to our past for any evidence of what we will accomplish
In the future
Maybe you work on thinking something like
I’m learning new ways of eating for my body maybe
I am always in control
Sometimes we tell ourselves we have no control
It’s just Not true
We always have control
But
Sometimes we don’t want to have to tell loved ones
We are not eating the dessert today
Because then we take on what they say about our actions
Its fine friend
People can have their thoughts about whatever they want
But we don’t have to sacrifice our goals
Based on their thoughts
Do you
Do your goals
Based on your thoughts and desires
Now
Let’s get back to planning your food
How can you make it easy for yourself?
How can you make it food that you want to have and not feel like you
Are punishing yourself?
Plan that
And the next day
Reflect back on
Did you follow that plan?
If now – why not ?
What happened?
Maybe something stressful came up
And you added food you didn’t plan
That’s a good to know
That’s where you see the power you hold
Once you see –
Oh yeah, that thing came up at work
Or with family
And I grabbed something to eat
To try to avoid it
Then
Once you see that
You can ask yourself
Ok
What do I want to do next time this happens
And you know what
It might take a couple of times for you to see it
And learn from it after the fact
Then you might see it as its happening
So as you start eating to avoid
You might say
Oh – wait
I don’t need to do this anymore
And then
You will know ahead of time
Ok I know I’m going into this situation
And I might get stressed
How do I want to deal with it
Without feeling like I need to eat
Making the little shifts
Is what adds up to lasting change my friend
I know
We are a society of instant gratification
So that doesn’t sound like it’s as much fun right?
Just give me the pill
But think about it
You don’t go to the gym and after one workout
See an amazing difference
Its work over time
And as I say that
I don’t mean like
Hard work
And it’s going to be so terrible
No – that thinking will not get you very far
How can you make it fun for you?
Ok
As we finish up here …
I said I would mention some science around weightloss
But I feel like I’ve talked and talked here so I will give you a book to check out
Or follow the author to get more info
It’s called The Obesity Code
But Dr. Jason Fung
I found it super helpful
In understanding
The importance of
Hormones and
Insulin resistance
The importance of what we eat
And
Some ideas around fasting
And
Jim Kwik actually talks about different brain foods in his book Limitless
The connection between gut health and brain health is so fascinating
I’m sure I’ll do another podcast about that in the future
And if you want help with this let me know
I have 2 spots open for 1:1 private coaching
Just reach out on the socials with a DM
FB and IG
Michellebourquecoaching
Linked in
Michelle Bourque
I would love to connect
Ok friends
That’s what I have for you today
Let’s circle back next week
But for now
Stay safe and
Make it a great day
Take care!