08:46:33 The truth about sustainable weight loss. That's what we're talking about today. The truth. So sustainable weight loss is not a fast thing.
08:46:42 It's not a quick one and done kind of thing. It's not a crash diet. It's not
08:46:48 lose five pounds to get in the dress for the event. It's not any of those things. Sustainable weight loss
08:46:54 I know you hate this phrase
08:46:56 It's a way of life. It's the habits that we continue to do.
08:47:01 And so, yes.
08:47:03 It is who you become.
08:47:06 What does that mean? That means sustainable weight loss
08:47:10 is not necessarily fast.
08:47:12 It doesn't have to be super slow either.
08:47:15 But it can feel frustrating sometimes if you're only looking at the scale.
08:47:21 Think about your week. How many times did you eat?
08:47:24 How many times did you sleep? How many times did you get a glass of water? How many times did you take a walk?
08:47:30 All of those things
08:47:33 add up to how we take care of ourselves.
08:47:35 So when you're taking care of yourself.
08:47:38 and you're thinking like, this should definitely be
08:47:42 giving me weight loss. And then it doesn't. It gets very frustrating or it gives you like.
08:47:48 My scale does the point whatever. And I can tell you so many times it was 0.2.
08:47:53 And then the next day it went back up a half a pound. And then the next day it went back down 0.2. And then all of a sudden it would drop like a pound and it thought.
08:48:00 Where in the world did this come from?
08:48:03 And so sustainable weight loss you can't
08:48:06 be all wrapped up in what that number is on the scale or
08:48:10 all the things that you're doing through the week feel too much. They don't feel important. And so
08:48:16 When we talk about what the habits are going to be for that weight loss, that sustainable weight loss. They have to feel like
08:48:25 habits that feel really good to do. It just feels like no different than, you know, I take a shower
08:48:30 I don't take one shower and think like it's done the job forever
08:48:35 I'm not on a diet and then it's done the job forever. I am learning how to eat
08:48:41 So that I can maintain that weight.
08:48:44 And so it's not what am I eating to be able to lose the weight? It's what am I eating really? This is the shift in our mindset.
08:48:51 our thoughts instead of like, what do I have to eat or what can't I eat or how much is it?
08:48:57 to lose weight it's how much
08:49:01 does my body need? How much to maintain this kind of thing?
08:49:04 And so when we look at it that way, you're looking at like the long term.
08:49:10 The long-term plan. And so that long term is
08:49:15 Like, what is it that my body needs? What feels the best? What can I keep doing? And it's not
08:49:22 no mistakes, everything done perfectly because, you know, we're in the holiday season
08:49:28 Our hospital had this thing called Candyland yesterday. And so I can tell you I skipped my breakfast.
08:49:34 And swapped it out for some sour gummy worms and a handful of chocolate, what are those peanut M&Ms?
08:49:41 And I thought, that sounds really good for the holiday season. And so it's not about perfection. It's what do I do most of the time?
08:49:49 Because it's supposed to be forever.
08:49:51 It's not forever, every day, every moment has to be exactly perfect
08:49:55 Which is what diets used to be to us.
08:49:58 it's what do I do most of the time. And so most of the time, you know, I have something that feels good in my body. My go-to breakfasts are typically something like oatmeal or
08:50:09 some fruit and a yogurt, things like that.
08:50:13 Sometimes we go out to eat and then I'll have things like bacon and eggs or like I'll rotate through things, but it's more of that long term. It's not looking for like the
08:50:24 perfect thing to have to get the most weight off. It's what feels good in my body, what fits in my schedule, which is very important for it to fit in my schedule.
08:50:32 If I had to make an omelet every day to lose weight, I don't think I'd be very successful along that weight loss journey because I wake up
08:50:40 And when I first started, I didn't even want to like get out of bed, let alone do anything in the morning. And now I jump out of bed, I go to CrossFit, I'm going, going, going. And then I have things to do. And so I need my breakfast to fit in my schedule the way it is now.
08:50:56 And so breakfast that has to take time to cook
08:51:00 it only really fits in my schedule on the weekends and so
08:51:05 it's not important to me during the week to have breakfast look a certain way. And so the other thing is.
08:51:11 I don't typically feel good. I'm just going to stick with breakfast for a minute. I don't typically feel good having a lot of like
08:51:18 cinnamon rolls or donuts or things like that. Even a bagel anymore, a half a bagel does me good.
08:51:24 I don't need the whole thing.
08:51:28 there was that transition where I wanted it all and it felt like I couldn't have it. And I was like, no, I can have it. And then I focused on how it felt when I had it.
08:51:36 And so that's that sustainability.
08:51:40 really paying attention to not what do I have to do to get to the goal. It's what feels good.
08:51:46 How do I feel when I have this? And so that sustainability cannot come from what that number on the scale is telling you.
08:51:53 Or when it doesn't move, you're not going to want to do those things. And there are so many little things that we do throughout our day to take care of ourselves.
08:52:01 And so if you only monitored whether or not you brushed your teeth by like
08:52:06 how bad your breath was. You're not smelling your breath every day. You just do it because it's the routine. You have a shower because it's part of the routine. And so even a shower is a great one because a lot of people don't shower every day.
08:52:19 But you know you're not going to take too many days off with that.
08:52:23 you're you're going to figure out
08:52:26 I might not be smelling anything, but I probably would feel better. My skin would feel better to be cleaned. And so we just do it because it's part of our habit.
08:52:35 And so I talk about habits all the time, but
08:52:38 These are things that just take the best care of us. They feel so good when we do them.
08:52:44 And it's out of our norm.
08:52:46 for a while. And so when I started CrossFit.
08:52:50 it felt so felt so felt so
08:52:52 awkward to go to bed earlier so that I could be up earlier. And now I'm pretty much up early all the time. And so when you get in that habit of that.
08:53:03 And all I wanted to do was go to CrossFit at 6am because it was the best time that fit into my schedule. I'm not saying you need to do CrossFit to lose weight. I'm just saying I do CrossFit and it's at 6 a.m. And so
08:53:14 I thought it had to be a certain way. Well, it doesn't, but it works in my schedule that way best. But for me to get up that early, I have to go to bed earlier.
08:53:23 And that was the part that felt so
08:53:25 uncomfortable because I felt like I was missing out on the TV shows. I was missing out on like my time for enjoyment.
08:53:30 Well, then I realized CrossFit's enjoyment. I'm having enjoyment in the morning. I'm not just having it in the evening. And so all those little shifts, all those little things that we do to take care of ourselves.
08:53:42 So if we're not just looking at the scale, what are we doing?
08:53:45 How do we know if we're successful or not?
08:53:48 first focus on non-scale victories.
08:53:50 And so maybe your scale's not moving a lot, but you're like, I am sleeping so much better.
08:53:56 I am waking up alert in the morning. My skin isn't dry. I'm going to the bathroom regularly. Like I, you know, maybe it's more relationships. It is so funny. You guys come to me to help you lose weight.
08:54:09 And almost everybody ends up with more that they say that they're excited about with what they learned about their emotions and how to manage their relationships.
08:54:22 all the things that like all of the things that
08:54:24 blow our sack. They tick us off throughout the day because those are the reasons why we're eating. And so when we learn how to give ourselves, it's still taking care of ourselves.
08:54:33 how to give ourselves that space to have big emotions, how to have a big emotion, how to handle other people's big emotions, all of that kind of thing is the stuff that people love when they come to me and they're like, oh, yeah, yeah, we're supposed to be working on weight loss too, because that stuff
08:54:51 feels like it really changes their life. But what is all related because now they're not overeating because of those relationships and those feelings and those types of things.
08:55:02 So you can realize
08:55:04 I'm enjoying life more. I must be doing something that's working towards this. And so I'm not overeating. I'm not eating at nighttime anymore.
08:55:14 I am amazed that I am such a good sleeper. I am so happy that
08:55:19 When I go to bed, I am lights out. I am not laying there like counting sheep thinking like.
08:55:24 If I fall asleep now, it's five hours. If I fall asleep now, it's three hours. I'm not doing that anymore. I'm not doing that eternal countdown clock.
08:55:31 Those are all things.
08:55:33 that are going to create that sustainable weight loss because my body needs sleep. My body needs
08:55:39 to have hydration. My body needs for me to be happy and healthy. It manages my cortisol levels.
08:55:46 All those things are absolutely directly related to weight loss.
08:55:51 And so if you have so if
08:55:53 are looking at those things too, you're going to have more success because you're going to see more places
08:55:59 that you can find success. We call them non-scale victories because it's not what the number on the scale says.
08:56:06 It's, hey, I have upped my water. I went from a person who drank soda and juice
08:56:12 pretty much as staples.
08:56:14 It was always something sugary. I rarely have soda anymore. And if so, it's probably a diet soda. I'm not saying you need diet soda versus regular soda. You figure out how you want to do you.
08:56:24 But I can do a diet soda occasionally. I feel like when I have pizza or a burger, I really want something like a soda in there.
08:56:31 And so
08:56:33 But I don't need it. I don't need alcohol all the time.
08:56:37 Anyway, let me let me go back.
08:56:39 I got to a point where I was drinking a gallon of water a day. I can tell you that was a lot of water in the beginning, but like it felt so good for my body to be hydrated and
08:56:51 It also gave me something to do with my hands and putting in my mouth that was not food. And so it felt so good to get my body really feeling good that that's
08:57:02 kind of an addictive feeling. So then you want to keep like feeling how
08:57:06 like how good that feels. So you want to keep doing those things again and again and again
08:57:11 I don't drink a gallon of water most days anymore. I'm probably about 80 ounces, maybe 100, but I'm not quite to the…
08:57:19 gallant anymore. You just do what your body needs in the moment and you're always reassessing. And so when you're looking for other things, other evidence that you're taking care of yourself.
08:57:31 Those things add up to that sustainable long-term success with weight loss.
08:57:37 Those are the things that make it easier to keep doing all the things to decide that like.
08:57:43 My life is really feeling great. Now I don't need to eat tonight to feel good about something at the end of the day.
08:57:49 I can go to bed early because I'm not missing out on some kind of enjoyment or entertainment or connection and it'll be there tomorrow. I feel great about that too.
08:58:00 Those kinds of things lead to long-term successful, sustainable weight loss.
08:58:06 I love that. Those are not what you think about when you have done, when I did diets for so many years, those were not the things that we were talking about. We were talking about what I could or could not have and how much of it.
08:58:19 Or when I could have it.
08:58:20 That kind of thing. And that's not what we talk about.
08:58:23 We're going to listen to our body to know when we're hungry
08:58:27 And we're going to adjust when we need to. We're going to be really curious about trying things, but
08:58:33 We have learned how to take the most excellent care of our body.
08:58:37 I feel like that is the most loving thing. When I started losing weight, I did not love myself.
08:58:44 I did not love myself enough to go to bed on time. I did not love myself enough to make sure I had good food that felt good in my body that I actually enjoyed.
08:58:54 I didn't love myself enough to be compassionate when I made mistakes or when things took longer.
08:59:01 I didn't love myself enough to be that kind person for me. I was that way with everyone else, but I wasn't that way with myself.
08:59:10 So as I've learned to take care of myself.
08:59:12 It's a loving act of taking care of myself. And it's not because I think I'm better than anyone else. It's not because I'm so
08:59:19 over involved with what my body looks like or have to follow a strict regimen schedule to know I did it right or I didn't do it and I did it wrong. It's not that at all. It's because
08:59:31 My body does a lot for me. I love feeling good. I like feeling like…
08:59:36 Yeah, what do we have today like what's today hold? It feels like a new adventure every day.
08:59:42 And I'm not saying like big trip adventure, but like, what's today got? Let's go. I'm ready. I'm not hiding in bed anymore. I'm not hiding from life.
08:59:53 Because I feel good. I feel like
08:59:57 do with things. And so I want to do things. It just changes
09:00:01 everything.
09:00:03 I wanted to talk to you about the truth about sustainable weight loss because that is not the truth that diets have told me in the past. And I'm sure they're not the thing that diets have told you.
09:00:14 So the truth about sustainable weight loss
09:00:17 It's simple. It takes a longer time because it's not fast and it's not ridiculous.
09:00:24 hard. It feels like it's just some things that we're taking care of ourselves.
09:00:28 It's just something we do.
09:00:31 And that is one of those things that makes it sustainable. It's just some things that we do.
09:00:37 And so have you ever talked to somebody? I feel like I'm scrolling off here, but have you ever talked to somebody who's just like.
09:00:43 naturally thin. And you're like, how do you stay so thin? And they're like, I don't know.
09:00:47 And you're like, well, how much do you eat? And they're like, I don't know. I eat when I'm hungry. And they're so flippant about it because it's just what they do. It's just how they take care of themselves. They're like, I don't know. I eat stuff.
09:00:58 And they're like, well, how do you know what to eat? And you're like, I don't know. I eat what I like. It is.
09:01:04 fun to watch people who are just naturally thin.
09:01:07 And I'm not talking about the people who are like closet dieters who are like, you know, trying to count every calorie have never had a carbohydrate in 10 years.
09:01:16 People who just naturally and like they have a zest for life, they're just on the go. And that doesn't mean like
09:01:22 sometimes they're not tired. They just go. They just do things. They decide when they're hungry. They decide when they've had enough. They're not like.
09:01:31 deciding it's not going to be enough and they're missing out on things and all, you know, like our brains, we just pile it on
09:01:39 And those people, they don't they don't
09:01:43 And they don't understand us. We don't understand them. They don't understand us. And so until you just get into a place where I just do things, I just
09:01:51 take care of my body. I listen to what feels good and what doesn't. If I'm hungry, I eat. If I don't, reminds me of the…
09:01:57 What is that? The Forrest Gump movie when he was running and he's like, I just ran.
09:02:03 And then sometimes I stopped. And if I got hungry, I ate. If I was tired, I slept. And it was just so matter of fact about things.
09:02:11 And so that's what it is. It's just taking care of ourselves.
09:02:15 That is the truth about sustainable weight loss. It's not fast.
09:02:19 It's not crazy. It's not hard. It's just many little things that we do that takes care of us.
09:02:26 It's listening to what our body wants and needs and how it feels.
09:02:31 If you were hoping for some big, hard, imposing diet rule, I am sorry, but I don't have that for you.
09:02:38 The only thing I can say is that this is a process of learning how to take care of our body.
09:02:44 how to take care of ourselves and how to love ourselves.
09:02:47 It creates a new life for you. I hope you enjoyed this. And if you have questions, reach out. I love, love, love talking to you and having that interaction to be able to answer your questions. Anything that I didn't answer, anything that you're curious about, reach out to me.
09:03:03 It'll be in the show notes how to get a hold of me.
09:03:07 You can take my free course. It's the five day quick start course. It tells you the quickest
09:03:13 things, those little tiny habits
09:03:16 how to start those right away, implementing those so that you can get onto the path of sustainable weight loss too. I'll see you next time.
