Summary: DISCLAIMER: This podcast is meant to share information, perspectives, and experiences. It does not provide medical advice, and it is not a substitute for advice from your physician or healthcare professional.<br> So we have gone over self evaluation of the reasons WHY we eat. But we did also go through this skill being something that has to be trained, it has to be strengthened...so in the meanwhile you still are eating, not losing weight, maybe even gaining, so what do I do now???<br> <br> Ok so first we need to talk about “over promising” and “expectations.” Too many of us have that mindset of 100%. I am going to wake up tomorrow and 100% do it..I’l going to wake up at 5:30, do an hour workout...even though I have never done this...I am going to stick to my entire nutritional plan...I am going to be positive the entire day!! We in general are “go getter” “high expectationers of ourselves.” That when we do something we have do it all, all at once, as fast and perfectly as humanly possible!! <br> <br> But have you ever done this...or are you stuck.. You find yourself saying..<br> “I just can’t do it”<br> “It is too hard”<br> “That is not the lifestyle for me”<br> <br> But this way of trying to make a change make no sense on many FUNDAMENTAL levels!!<br> So I try to stick to evidence-based info when I bring you things, because we are evidence-based people. Decisions we make for other people can change that other person’s life, so we try as much as possible to make an educated decision basing it on evidence.<br> <br> So apply your evidence to yourself. The beauty is it does not matter that it is an N of one….because it is your “one.” should you give your evidence of you based on your one to someone else...probably not, they are not you. I hope that made sense….<br> <br> Anyway, how many times have you started a program “all in.” Breakfast, lunch, dinner, snack...all in...and in the end at 1 month, 3 months, 6 months how did that work out? I imagine not great as you are listening! <br> <br> Buuut<br> <br> How many times have you gone 1/4th in, and did the ¼ bit of the plan daily most days of the week….. I’m going to go out on a limb here and say the answer for 99% of people is going to be never.<br> <br> Why….because we are “all in people,” “all or nothing” people. <br> The crazy part when it comes to weight loss doing “all” ends up leading to nothing!!! I know...mind blown right!!!<br> <br> So with that in mind think about this small change…<br> When you want to eat, eat at the table! Huh, what that’s too simple, it won’t give me the changes I want…...and there it is...kipping over the simple things!!<br> So please hear me out on this…. if you want to have a snack get a plate or a bowl out, nothing paper, a legit plate that can be broken and has to be washed (ie something that will create a bit of work for you down the line). Go to the store “Ross” super cheap plates that match this description there.”<br> <br> So get out the plate, utensils you will need, and EAT IT what you are wanting to eat!<br> BUT….no distractions!! No TV, no music, no podcasts, NO PHONE.<br> <br> And boom...You are officially eating “mindfully!” You are eating what you wanted, and eating it mindfully!!! You can’t ignore your thoughts on it, you can’t overlook how it tastes!! You are sitting there bite after bite paying attention to your food. I don’t even need to tell you what question to answer while you eat your food...you will have revelations about your food as you eat it. <br> <br> Revelations that hopefully help you make future choices about what was worth taking the time to sit, eat and wash a dish vs food that is not worth it!!!<br> <br> This SIMPLE thing can work on different levels, and does not have to be “all or nothing.”<br> You will work on putting time into “working on yourself,” caring for yourself.<br>
