2022 - 12:28 FB Live Audio
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[00:00:00] Hello, and welcome to the concierge weight loss podcast. My name is Kara Hackleman, and I'm a certified life and weight loss coach. I help people just like you lose weight for the last time. Are you a little people pleasing, a little procrastinating, and maybe a little perfectionistic? Do you eat when you are not even necessarily hungry?
I can help you overcome that so you can finish losing weight and get out of your own way. Join me each week to get a little motivation and a lot of inspiration. 2022 weight loss. I want you to take a minute. You have a few days left of this year, right? And I want you to look at what all did you do? And so I did this in the membership with, um, some people and I wanted to ask them, What are you celebrating?
What do you think happened in 2022? So sometimes they talked about, uh, weight loss. Sometimes they talked about maintenance. Um, a few talked about [00:01:00] how they were emotionally different, uh, than they had been in years past. Um, one yesterday was telling me about, um, uh, how a spouse had had quite a few surgeries this year.
She said that she had experienced some illness. Some pretty serious things. And they had learned that even though that wasn't a year that they lost weight, they maintained weight. And that was completely different than anything that had ever happened for them before. And they accounted that to not.
Relying on food. So she said that she didn't rely on food when she was emotional and that she just realized that she didn't even think about food very often anymore. And so, it's easy sometimes when you are looking at the scale to see if that is the mark of what got you to where you wanted to be. And so, if that scale did not end up on the number that [00:02:00] you said you wanted it to be, your goal weight, by whatever date it was, That doesn't mean that you're done.
It doesn't mean that you failed. You only fail if you quit. And so with her, she was able to see that it was completely different. She did not gain weight during the holiday. She did not gain weight or even eat when she wasn't hungry. When her husband had all the surgeries, so she was looking at other things besides just the scale to see what she was celebrating and that was so fun to get to see that for her.
Sometimes clients have talked about how their relationships with family members are different. So they're celebrating that. So you're going to look at all the things that you're celebrating for 2022. Maybe you had something specific for you. That's even a little bit different. I would love for you to tell me what that is.
If, um, that's something that I've not heard of, but, um, some different [00:03:00] thing you have, but, um, for me, I. I have even, in my journey, noticed that I don't rely on food like I did. And so, I do not have the emotional eating, and the one piece that I still am cleaning up is entertainment eating. And, um, I realized that that was a habit that I had before.
So, um, To be able to celebrate that I am not eating for emotional reasons, for stress. I am not eating when I am worried or nervous. I'm not eating when I'm procrastinating something. I am eating when I'm hungry most of the time, and I'm not eating. Still wanting to clean up when I'm looking to food for entertainment.
So, um, what that looks like for me usually is when I'm tired and that's what the habit was always before. So I would get tired and then as I was tired, I would Eat to uh, stay awake to [00:04:00] be able to have some more entertainment and so I'm aware of this and um, you probably have something and you're aware of it too And the truth is like I loved this.
Uh, my mentor said it to me a long time ago a hair bit more, just a hair more intentional and it'll create change for you. And so just understanding that awareness of what, what is happening and then knowing that all it's going to take is a hair more intentional and you're going to create change. So what do you want to be a hair more intentional with?
In 2023 that is such a great question. So the next thing is after we celebrated, we've really thought through what we've done for the, for the year of 2022 so that we can celebrate all the things that have happened, all the things that we have learned, um, Anything that we're kind of aware of, you know, all of those things.
I mean, celebrating awareness of something, even if it's not [00:05:00] exactly where you want it to be, celebrating the awareness that you have of something, that's huge too. So the next part you're gonna do is this method that we like to do, and it's called keep Start and Stop. So like of the 2022, what you've learned, what you've done, what you've accomplished, what habits you've created, what do you wanna keep?
Then you write through all of that, all the thinking about like, what is it I want to keep? Maybe there's a lot of things you want to keep. Maybe there's a couple things. And then, is there anything you want to start? So that hair more intentional that we were talking about, as you're looking at what you're just a hair more intentional wanting to do, right, that's the things that you're going to want to start.
And as you use those, that language, a hair more intentional, it sounds like So easy like oh, it's just a little tiny bit of effort and I'll be able to do it Um versus when you think about it from I have to start doing this I should have been doing it all along when you say things like that Nobody wants to [00:06:00] do that all it sounds like Is how you're not good enough and how critical and judgmental you are of whatever it is you're doing and what you're What you're getting and so I think it's just Nobody wants that.
So a hair more intentional sounds easy. It sounds doable and it, it, it's something that, you know, it could happen. Like it's really probable that it could happen. So a hair more intentional, that's the things we're going to start doing. We're going to, we're going to be curious and try things to see if that thing we want to be a little bit different about that we were aware of, if we could create that.
And so, um, for me, the entertainment eating. And so, um, And it's not that I never want to entertainment eat, because when you start talking about things like never again, anytime you, you put an all encompassing like forever type statement on it, look at that for a second, because usually that's coming from a judgment.
Entertainment eating fits into my life [00:07:00] with my family. So like for a holiday or a birthday or something that we would want to, but how much entertainment do I need from that food? And so that's where I'm at as like, I think that I have allowed some past habit to still be there with having the entertainment eating.
And so how much entertainment do I really need from that food? And so usually when that is the question that I ask myself, I realize like the entertainment is actually in the event and very little of it is in the food. But I'm not going to put an all encompassing label on it. and say, I'm never going to have entertainment eating.
It's all a hundred percent only for nutrition and hunger. I will not say that because entertainment eating fits into my family, into our culture. And I just want to be able to do that in a way that I can lose and maintain weight eventually. So that's what I'm looking at. Is the hair more intentional with the entertainment [00:08:00] eating?
And, um, is there anything you want to say? Stop like just stop and it could be something you're doing like a habit. Like I want to, I don't, I wouldn't say I want to stop entertaining eating, but like there might be something you're wanting to do, right? Um, you might want to stop TV on a weeknight. after a certain time.
You might want to stop, um, um, having an afternoon snack while you're making dinner. You might want to stop, um, speaking a certain way to yourself. So like, there's so many things that you could see that you want to stop, whether it's how you're doing, and maybe you were like, I have been, um, planning, And like I have a couple people who just never wanted to let go of calorie counting and so maybe you're like I'm gonna actually stop calorie counting this year and I I've gotten to a place where I feel like maybe you're saying to yourself I feel like I can I can [00:09:00] really believe and trust in myself with my hunger scale, my hunger cues.
And so this year I'm going to stop the calorie counting. So it might be something where you're going to stop it. It might be something where you're going to stop a habit that you were doing or you're going to stop a method you were trying. You get to decide what you're stopping. So keep start and stop.
So the last thing I wanted to talk with you about, um, I am not really big into new year's resolutions. I, uh, really think that any day, I'm sure you've heard me say this any day. It is a great day to start. Start something. So January one doesn't mean that, uh, resolution happens some easier, better way because it's January one.
So I say, do something you're wanting anytime and whatever moment you're thinking it's. It's the exact perfect moment to do it. I also think that sometimes with resolutions, they're usually more of a should thing. [00:10:00] And when you look at what you want versus what you should be doing, um, it's a little different and so should kind of feels heavy and it doesn't feel like things you want to do.
Kind of like we were just talking about, um, where things that you want, it's why do you want it? And how would it make it different? Would it be better? Would it be better because you weren't doing it? Would it be better if you were doing it? What is it that makes it better? Why do you want it? And so when you think about that, it's a little different than a resolution.
And so that's kind of the spirit of keep, start, stop. What I do love outside of resolution is I love a good goal. I love knowing what I'm aiming for and it gives me Intention. It gives me such intention that I know what I'm looking at, I know what I'm aiming for, and with that I can keep working towards it.
So, an intention, a word [00:11:00] of the year, is the thing that I like. And so, Um, usually as I go through the process of kind of, uh, reliving the year of 2022, uh, or each year, I start thinking about like, what happened, where was I? What did I want to try next? I'm going to be talking about the goals, the things that I didn't quite get, or what did I figure out and then what is the next thing to add on that?
Like it all kind of goes in different places. This year, um, I was doing my goals. So I was writing down the goals, doing some journaling. I was in a workshop kind of thing. And then after the workshop, I was really spending time figuring out what do I want to do for 2023? And this one was particularly related to my business.
And so in my business, I was, uh, my coaching business. This, I was trying to write down like what my goals would be for next year. Where do I want to go? What, like, where do I want to go as far as like spending my attention? Um, so that I can [00:12:00] create a specific result, a goal. And then as I was writing that down, it felt, it felt big.
It felt scary. And so I get coached multiple times a week and I was with my coach last week talking or I forget when it was but I was talking to her about it and we were talking about things and the goal I set it was so It was not feeling believable to me. And so I had wrote down all these things. So how I do it is I write down a goal and then I write down all the things I would need to do to just make it completely happen.
And so the thing is, I was getting stuck with, I've never done that before. And so in my business, I had never done this goal before. I had never made that so much, that amount of money before. I've never had this many specific clients before. I've never had certain things in the, in the business happen. And I was hung up on thinking about how I didn't know how to do that.
And [00:13:00] so as I really thought about, I don't know how to do that. I started thinking, I don't know how to do that. I won't know how to do that. I am not capable of knowing how to do that. And see. And so I definitely talk about how what you're focusing on is what you find evidence for. So as I was focusing on not knowing how to do that, I just kept finding more and more evidence that not only was it not possible, but I I was not capable of doing that.
As I look at other goals, I've said many times, they have felt very hairy, scary, and I have accomplished them. They've happened and I never knew how to do it in the beginning. And eventually I figured it out. So what I'm going to say here is the shift in my brain was a thought. And the thought was that with weight loss, I felt like weight loss is inevitable for me.
I [00:14:00] know the tools. I know exactly what tools will eventually get me to weight loss, the goal that I want. I'm still not quite to the goal that I want. I have a little more I want to lose, but I know it's inevitable because I have all the tools that I need. And so then when I started thinking about my business.
I was like, but there's so much I don't know how to do. But in weight loss, I don't know everything I'm going to eat for the next two years. I don't know if my hormones are going to change and everything needs to kind of be reshifted or change, but I know the basics of how to do things. And so with my business, I started laughing because The whole premise of the business is to help people lose weight.
So talk to the humans, talk to the people that want to lose weight and offer to help them and keep doing that again and again and again. Repeat as many times as it takes, right? So when I started thinking like I know how to talk to people, I know how to I know how to help them lose weight. I know how to [00:15:00] offer to help them lose weight.
And so all my business requirement is, is for me to talk to people, help them and keep offering to help them again and again, until I get to my goal and find as many ways possible. Those I don't always know right now, but find as many ways possible. So, for your weight loss, right? For me, my business was the one that was harder for me to figure out.
For you, the weight loss might be harder for you to figure out. So, I'm to a point where I'm like, I know how to do weight loss. I did not know how to do business. You might be at the place where you know how to do something else, but you're not ready to say like, oh yeah, I know how to do weight loss. I do.
Did you know that? I know how to do the weight loss. So, um, the perfect part about coaching is, is that when you work with me, you get all of my expertise. You get them all. And I get to tell you all those simple things that you're like, That was so simple. And then it feels easy. It feels doable and you just keep [00:16:00] repeating it.
And then as things come up together, we figure out what that obstacle needs for a workaround. We figure it out together and we just keep going and going and going. I was laughing. I was telling someone the other day what a weight loss coach was. And I was like, well, I'm kind of a cheerleader. So I'm definitely your biggest supporter.
I am your motivator and I am absolutely going to be your accountability person. So that is what a coach is. So I'm, I'm the education to help you figure it out. And I am the support and motivation you need. And I am definitely the kick in the pants, the accountability part that will keep you going. I help you figure out your thoughts.
So that things don't feel hairy, scary ever again, and it always, it feels easy and doable. It's inevitable that it will happen. You have the tools, you know what's happening, and it's just inevitable. However long it takes, it's just simply inevitable that [00:17:00] the weight loss will happen. And so that is my word for 2023.
Inevitable. I loved it as soon as I spoke it and Inevitable knows that that word is like I have enough knowledge already and it's on repeat And it's inevitable that it's gonna happen as long as I keep going. So that is what I want to offer you Is with coaching, um, you can feel that things are just inevitable.
And I know I started not knowing how to do something. And as I learned my tool, my toolkit, which is what I want to offer you. It just feels inevitable. So to know that I have a dream of a certain goal weight, and it's just inevitable until I get to it, I'm going to do the things that's what I want to offer for you.
So take the next step quiz. I love this quiz. It gives you the things that you did not realize were holding you back for weight loss. Um, the quiz is going to be linked to this. Uh, you'll [00:18:00] be able to find it in all the bios about me. And when you take that, it gives you next steps to move you past that. I want lasting weight loss for you.
I want it to be inevitable for you. See you later. Thank you for listening to the concierge weight loss podcast. Like what you heard today? Leave a review or share with a friend and check out the next step quiz where you'll find what has held you back from lasting weight loss and what to do next. You will find the link to this and many other helpful podcasts and videos in the show notes.
I can't wait to see you there.
