May 14, 2025 • 31 mins
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Ever gone to the internet for weight loss advice? I mean honestly who hasn’t. Reddit threads can be hit and miss on the advice, yet it’s nice to hear from individuals that are making it work.
Today I parse out the good from the bad in a recent weight loss thread. Spoiler–it was surprisingly good! But I’ll make sure to give you the reasons why and I’ll point out where diet mentality creeps into even the best advice.
What To Do When You Overeat–During Weight Loss!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
This is the Eat Well Think WellLive Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 147.
Reddit said what my take oninternet weight loss advice.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(00:22):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Lisa (00:41):
Hi everyone.
I, um, am checking in here for asolo episode 1 47.
I, I'm sorry, I am like reallyfrustrated because I just
recorded this whole thing,except for that I didn't.
Um, my recording app has updatedthis week and I had to like, not
(01:02):
just like click on the update,but actually download an
entirely new program.
And it looks different.
It's acting different, andapparently I didn't actually hit
record last time, so I gotthrough the whole thing and I
went back and I'm like, it's.
It's not there.
So here we go for take two.
Interestingly, I usually do alot of scripting on my podcast,
(01:25):
but this week I didn't.
And so now I have to do this alloff the cuff again, which I, I
Super fun.
Super fun.
Oh, well, okay.
Well, I do enjoy hearing fromyou.
Um, as you know, I mentionedthis last week.
I've got a content requestsurvey thing going on right now.
Should take you just a fewminutes to let me know what your
questions are, what you'restruggling with, so I can help
(01:47):
you here on the podcast andmaybe in some Instagram content
as well.
So that link is in the shownotes.
I'd be just so delighted if youcould.
Just take a few minutes and fillthat out.
So as a thank you, everyone thatparticipates will be entered
into a drawing for an Amazongift card.
Okay.
So today I was thinking actuallyin line with that content
(02:09):
survey, I'm always trying tothink what is.
The most helpful for mylisteners.
You know, it's, um, I, well, Idon't know if you know, let me
tell you, it's one of my goalsthat you will lose your first
five pounds.
Just listening to the podcastalone.
I hope that I offer you enoughstuff for free, that you are
able to start losing weight andthat you have a little bit of
(02:33):
trust in me first, and that'swhy I do this.
So.
I am always looking to see whatare the questions, what are you
struggling with?
What is keeping you from losingweight?
So I was checking out Reddit,'cause you know why not?
And I was just in one of theweight loss forums or threads or
whatever they're called.
(02:55):
I.
I really loved this oneparticular thread.
The original poster said thatshe feels like she's heard the
same weight loss advice like amillion times to drink the water
and eat clean and move more,blah, blah, blah.
And she was like, but I wannaknow the real stuff, the
underrated hacks, the weirdhabits, and like the stuff that
(03:17):
nobody talks about.
And I was like, Ooh, this isgonna be like.
Totally unhinged, right?
And I start reading the answersand I was floored.
I was absolutely floored at howgood the advice was.
Like there were, there were someoutliers for sure.
(03:38):
I.
But generally speaking, peoplerepeated or, you know, upvoted
and said, yeah, me too, on somuch good advice.
So, I wanna go over some of thethings that they said.
The number one, the number onething that was echoed again and
again was tracking, tracking,forcing myself to be brutally
(03:59):
honest with my food log.
Um, tracking it in the morningso you don't have to think about
it all day.
That's what I call a 24 hourpractical plan.
Um, a lot of people that use anapp to track their food intake
and um, there was this commentthat was, I struggled for the
first two or three weeks becauseyou simply don't realize how
(04:19):
many calories you really takein.
And I was hungry and mad, butafter a while, and then she says
how she was able to get throughthat.
What I think is reallyinteresting about that.
Is this idea of like notrealizing how much you're
eating.
This can be true whether you aretracking in an app to keep track
of the calories or not.
(04:41):
If you start just writing downall the food that you're eating,
you might be surprised.
You might be surprised at howmany times you go in the
kitchen, graze, grab stuff onyour way through.
And when you are really diligentand like the one comment was
being brutally honest, writingliterally everything down, you,
(05:02):
you might be a little bitsurprised now a, a lot of the
advice had to do with caloriesand.
And tracking and weighing andmeasuring, and you know that I
don't have my clients do this.
There's a couple reasons for it.
Number one, first and foremost,most of my listeners and clients
have been a chronic dieter inthe past.
You have done the diets, youhave counted the points you
(05:25):
have.
Weighed and measured and managedthe macros, like it is a
horrible game of Tetris, right?
You've, you've done all that andyou're like, I just wanna not do
that.
I want to eat like a normalperson.
I don't want to have to pull upmy phone, use an app every time
I put a bite of food in mymouth, which I totally get, and
(05:46):
that's what I'm here for.
I, I'm totally.
You know, my clients lose weightand they never use an app to
track.
But I think what's interestingis this one comment about you
simply don't realize how manycalories or you know, how much
food you're really taking in,and that is where tracking in a,
in an app.
Can sometimes be a useful toolfor a limited amount of time for
(06:11):
two or three weeks, like put anend date on it, especially if
you're a chronic dieter,especially if you're prone to
anxiety.
When it comes to tracking.
Put an end date.
I'm going to do this for twoweeks.
I recently did this.
I cannot remember for the lifeof me if I've mentioned this on
the podcast, but I did recentlygo back to tracking.
(06:31):
for two weeks, because I wantedto check a few micronutrients
and also my saturated fatintake, so this was on the heels
of the, um, conversation I hadwith Dr.
Sarah Valentine, the author ofVore.
We did a two part series on thepodcast in January about the
nutrient quality of your foodand how to increase.
(06:54):
The nutrients that you'regetting from your food.
And ultimately we did get intosome weight loss talk through
that.
But part of what I wanted toknow is like, how am I doing
from a micronutrient level andalso how am I doing with my
saturated fat?
Because I did notice that mycholesterol is kind of creeping
up into a place that I don'treally care for.
(07:15):
So I wanted to check mysaturated fat.
And I just don't feel like thosethings, like the micronutrients
and the saturated fat are thingsthat I wanna calculate on my own
with a calculator and paper andpencil.
So I did use an app for that.
if you are someone that wants totrack, you know, some of those
kinds of things, like, Hey, am Ireally getting enough potassium?
(07:36):
Or whatever it is that you'rekind of wondering about.
Then that would be a good reasonto track in an app.
The other really great reason totrack in an app is if you've
never done it before.
If like this poster, you simplydo not realize what portions
look like if you simply do notknow what it looks like to get
(07:56):
30 grams of protein in.
Um, like what a chicken breastwith 30 grams of protein in it
looks like.
Then you do need to do sometracking.
You do need to do some weighingand measuring and track that
because some of these next fewthings that people are going to
recommend do depend on youknowing what it looks like to
(08:18):
get 30 grams of protein in ameal.
So that would be another reason,but again.
Um, my caveat to this trackingadvice is if you are going to
use an app, keep it to a two tothree week limit.
Something that gives you a lotof information, gives you a lot
of different meals, but you're,you know that there's an end
(08:38):
date, you're not going to dothis for the rest of your life.
What I do think.
Doesn't ha what I think doesn'thave to be given up.
Sorry, that was bad grammar.
Um, is food logging or foodjournaling?
So my clients do a 24 hour foodplan.
We plan ahead what we're goingto eat in a day, but I.
(08:58):
Second only to that is foodlogging is just logging
everything that you eat at thetime that you eat it so that you
have a really clear picture.
This is, just a lovely studywhere you have the N of one.
That means there's one person inthe study.
It's you, you, your food journalis the most important
nutritional study you will everread, and so that never gets
(09:20):
old.
It never gets old to look andsee why am I having low energy
today?
Or why was that workout amazing?
What have I been eating?
How have I been sleeping?
What can I do to duplicate that?
Or, wow, this was a great day.
I really have have been feelinglike my cravings have been at
bay for several, several days,maybe even a week.
(09:41):
Look back, what have you beeneating?
How have you been sleeping?
You know, whatever it is thatyou're tracking in that health
and food log.
And so that it can beduplicated.
That is the most valuable thing.
It's not just to lose weight,it's to say, how can I recreate
these amazing days?
Right?
Because you will have, likeright now, if you're in the,
(10:02):
like, the dregs of, of weightloss and you're just like, I
can't figure it out, and, andyou're really struggling.
You, you maybe haven't had someof those good days yet, but you
will and you wanna have recordsof them.
So yeah.
Tracking.
It's, it is really the first andforemost advice that everyone
gave and I couldn't agree more.
(10:22):
Um, second was quite a bit ofcomments on fiber.
So, several that commented onfiber supplements, so people
that put like a scoop of bennafiber in their water.
Um, I kind of gagged when I readthat because that is not
something I can do.
I've tried several differentfiber supplements and it's just
not for me, but, um, I, if Icould.
(10:44):
If I could choke it down, Iprobably would.
But I, I have a couple of fibersupplements in my cabinet right
now just expiring because I, Ican't choke'em down.
I don't know.
I can eat a lot of gross things,but that isn't one of'em.
Um, so I like to get my fiberfrom, from fruits and
vegetables, whole grains, andespecially beans.
I can't miss my fiber goal whenI get a serving of beans in a
(11:06):
day.
It's, they're just a powerhouse.
Last week I made a bean and, um,edamame salad with, um, cabbage
and be bell peppers and severalother things, and a dressing,
and it's like all sturdyvegetables.
So I made enough for four orfive days.
I kept it in the fridge and.
Every day that I had that I waslike, way over my fiber goal.
And I'm like, whew, I gotta dothat.
(11:26):
So, um, I'm just outta cabbageright now, so I gotta go get
some more.
Uh, but yeah, fiber is a hugetool for weight loss.
Lots of people that said Iincreased my fiber and it really
helped me to stay full.
And, um, just keep that in mind.
I'm gonna mention this againlater where we, it helps you
stay full.
(11:46):
So just, that's coming.
Just like fiber though, almostequally as mentioned was
protein.
And everyone's eating protein,like it's their job these days,
but it's because it actuallyworks.
So several comments of collagenin coffee or tea.
I don't love collagen.
It's not a whole protein.
It's um, not shown to beexcellent at muscle synthesis,
(12:10):
which is the primary reason thatwe want to eat.
Protein is to maintain ourmuscle mass or increase our
muscle mass if we are, um, doingproper weightlifting.
So, um.
I don't love that.
But also it's like it can'thurt.
We can, even though it's not acomplete protein, we're getting
those other amino acids in otherfoods later in the day perhaps.
(12:33):
So it's not worthless.
I just don't want you to dependon collagen alone for muscle
synthesis.
Um, a lot of people commentedthat increased protein, but
especially in the morning, washelpful.
Um, having protein drinks whilethey are cooking dinner.
Was another little hack therefor increasing protein and
(12:54):
that's a great also supplement.
So similar to the Benefibersupplement of fiber, also having
a protein supplement is a greatway to hit your protein goals.
So it's, when I think ofsupplements, I always think of
capsules or pills, right?
But a protein supplement is justprotein powder.
(13:15):
And so as opposed to gettingyour protein from.
You know, chicken, fish, cottagecheese, you know, the, the
protein sources, uh, proteinpowder is considered a
supplement.
So we don't wanna get all of ourprotein from supplements, but
there are lots of great studies,that whey is.
Really excellent for proteinsynthesis, or excuse me, for,
(13:39):
um, for muscle synthesis.
So we want to be using highquality proteins that help us
build and maintain our musclemass.
Not only that, protein helps usstay fuller longer, similar to
fiber, but the difference withprotein is it has a high
thermogenesis so it.
It costs more calories to digestprotein than our other
(14:02):
macronutrients.
And so we get that, little boostfrom protein as well.
Okay.
A lot of comments too onexercise.
This was an interesting onebecause it, the, the advice
varied on what worked forpeople, and I think Wow, that is
so true because whenever I haveclients.
That are like, I don't, I don'tknow what to do.
(14:23):
I don't know where to start withexercise.
I always say to start withwalking and a lot of comments
about getting steps, getting aminimum step count.
And even people that were on aplateau, if they increase their
step count by several thousand,even that, that really helped'em
push through a plateau.
So, um.
(14:44):
We know that the calories burnedduring exercise are not
equivalent to the calorieseaten.
So when you're using a caloriein calorie out model, it's a
little bit difficult to includeyour exercise calories.
Primarily when you're using thatcalorie in calorie out model,
you're looking at your basalmetabolic rate plus some of your
(15:05):
activity level, but we don'tnecessarily want to.
Add in than your exercisecalories.
My Apple Watch said I burned 300calories doing a bike ride.
Um, it's not that we want to eat300 more calories, however, when
you are more active during theday, it does improve your
(15:26):
overall.
Burn for the day.
So it's, it's tricky becauseit's not a, it's not a calorie
for calorie situation, which isgood because I don't really want
you counting calories.
And so I don't really want youlooking at your watch and
thinking like, okay, I can eat300 more calories today.
that's just a recipe fordisaster because it teaches your
(15:47):
brain that you have to earn yourfood.
If you, um, again, are anythinglike me that.
Really turned into for me in mydieting days, earning, sweets
especially.
And so if I didn't exercise, Ididn't allow myself to have
dessert, or if I did, it wasjust a whole like mental mind
game situation.
So it is not true that you haveto exercise in order to earn
(16:10):
your food.
That is not true.
So we want to really separateexercise from eating, especially
in the calorie form.
What is really helpful withexercise is your mental state.
So there was one particularcomment in her that said,
whenever I do, um, referring toher exercise routine, whenever I
(16:32):
do that, all my decisions duringthe day are way.
More healthy.
If I don't move, I always end upsnacking.
And it's such good insight thatif you are someone who enjoys
morning exercise, I, I cannotexercise in the evening.
I love a morning exerciseroutine.
Most of my clients are morningexercisers.
Um, and if you do that, yourmental space, your decision
(16:57):
making will be upleveled.
It, it's just true.
You feel better.
When you exercise and you makebetter food decisions, so this
can work if you are, you know, abusy professional, you're an
exerciser in the evening, thatmotivation does carry into the
next day.
Also, looking forward to thatexercise routine can also be
(17:18):
somewhat of a boost as well, soit.
The exercise matters more in howit makes you feel, especially
about what your choices are andjust your general overall
movement.
We want to increase as well.
So all the silly stuff like getup and move once an hour, do a
set of squats every time you goto the bathroom park farther
(17:41):
away.
All of that stuff that, like theoriginal poster was like, I've
heard the same advice a milliontimes.
That's because it works andbecause it actually is
effective, we must be movingduring the day in addition to
our formal exercise routine.
Okay.
Uh, water was mentioned, but inthe context, not, not as much in
(18:02):
the context of just like have acertain number of ounces a day,
but several mentioned how waterwas something that helped with
their hunger levels.
So there's, I'm going to, I'mgonna tell you what they said,
but bear with me here becauseit's a little bit tricky.
She said, whenever I think I'mhungry, I have water.
Then I wait 10 minutes.
Am I still hungry?
(18:23):
Usually, no.
So this is tricky advice becausewhile I agree with it that
nothing sends up a false hungersignal, like being thirsty does
it, it's tricky to just subdueyour, your hunger signals with
water.
Yes, I.
You definitely need to try waterfirst.
A hundred percent.
(18:44):
If you have a hunger signal,especially at a time where
you're like, why am I hungrynow?
Like if it's been an hour sinceyou ate, you're like, that's not
right.
You, you probably are thirsty.
Go with the water.
But we don't wanna get into thatlike old, you know, eighties
diet advice, which is just likedrink water to.
To, you know, be able to fast,essentially water fasting for
(19:04):
hours and hours and hours onend.
We don't want to do that.
So yes, we wanna drink water.
Yes, we must be hydrated inorder to flush out, you know, to
flush the system.
We wanna have a healthy,digestion all the way through
our urinary tract system and.
Another thing I learned recentlyabout water when I was at my
mom's doctor with her discussingher A1C is he said, be sure that
(19:28):
you have really excellenthydration, because that is a
dilution factor, and so it helpswith the sugar that you do bring
on board.
And so I thought that was reallyinteresting.
Um, an extra reason to drinkwater as well.
But I, I don't wanna encourageyou.
To use water instead of food ifyou are hungry.
(19:49):
But it is good to make sure thatyou are hydrated and make sure
that those hunger signals arenot false ones just desperate
for some water, and so your bodysuns up a false hunger signal.
an another one that I thoughtwas really good was regarding
consistency.
So someone said to eat the samethings consistently.
(20:12):
and then, then the advice kindof went off the rails, which
was, number one, it's lessexciting so you eat less.
I'm like, oh, well I.
Kind of like my food to beyummy.
And I, you know, I eat almostthe same thing every day for
breakfast and I just eat aboutthe same.
So I'm not sure that's reallytrue, but it's the second piece
she said, you know,approximately how many calories
(20:32):
and what the protein is so youdon't have to do the math again.
That is the best.
So this is where you wanna havesome go-to meals, have two or
three breakfasts that are, go-tothat, you know, have your
minimum baseline.
I wanna get 30 grams of proteinand I wanna start my day with
eight to 10 grams of fiber.
So it's tricky.
(20:53):
You have to really design abreakfast to get to those stats
and so you're not just eatingrandom stuff and you.
You know, it's something thatyou've worked on that, like the
recipes that, and the thingsthat I eat for breakfast, like
I'm pretty, pretty good atbecause I've worked on them to
get them to those numbers.
(21:13):
Um, because that, that worksreally well for me to set myself
up like that so then I don'thave to recalculate and wonder
if I'm getting the enoughprotein every morning.
That's a huge benefit of eatingthe same things day in and day
out, and the same things,meaning like the same grouping
of things.
So if you don't have my go-tomeals guide, download that in
(21:36):
the show notes.
It really helps you to dial insome things that you can, eat
every week or so, so that youcan find things that really, um,
work for you.
So really consistency.
Someone said consistency is theultimate hack and it's, it's
true just doing these things.
(21:56):
Okay.
some that weren't repeated overand over, but I thought were
really good.
One was adding, not subtracting.
she said, if I say I'm not goingto eat something.
It's all I want.
And I thought, Ooh, that is sotrue.
If I put all my goals, like nomore cookies, I am like, oh, I
(22:18):
wonder what cookies I have inthe freezer.
Ooh, I wonder if I could makesome Like it's, you know, it's
all you think about.
And why is that?
It's because when you tell yourbrain, like, I'm gonna tell you,
okay, I'd like for you to notthink about a yellow school bus.
And now collectively, you andeveryone else that's listening
to this podcast is thinking.
(22:38):
About a yellow school bus,right?
And so when you tell your brainto not eat cookies.
Even though your brain hearsthe, the knot, the negative
there, you still conjure up animage of cookies.
And so then they're on the mind,right?
Instead we, she said adding, notsubtracting.
So this is the concept ofcrowding out.
(22:59):
We wanna add in food.
So back to our fiber and ourprotein, we wanna add in more
fruit.
Perhaps for the fiber we wannaadd in another protein, drink.
Maybe if you, if you're gonnaadd a protein supplement, maybe
you're gonna add that inmid-afternoon.
So those are things we're goingto add in instead of telling
ourselves, we're going tosubtract something.
(23:22):
Be mindful of stress and sleepwas mentioned a few times, and
then also getting blood workdone and or like dialing in any
medical things.
So address hormonal issues.
P-C-O-S-A-D-H.
D-A-D-H-D came up a number oftimes, like once I got my A DHD
medication, right?
I no longer sought out food tomanage my dopamine.
(23:45):
Needs.
And I thought, Ooh, fascinating.
That's not an area where I work.
But if it's an area that youstruggle with, you might want to
consider that.
But generally speaking, likemake sure you're good medically.
Like there, there could besomething that you, um, you
know, need to address now.
there were a couple of randombad ones.
(24:05):
only eat when you're at home waskind of, I was like, what?
And she was like, yeah, I neverbring food to work.
I don't eat all day at work, andthat's a long time to not eat in
the, you know, middle of the daywhen you need to be productive
and you need to be feeling yourbrain.
So I thought that was likereally random.
Someone else said, getting downto Omad, OMAD, if you've ever
seen that acronym, it means onemeal a day.
(24:27):
Um, again.
I don't love that primarilybecause trying to get all of
your micronutrients, your fibergoals and your protein in one
meal is a struggle.
Like I do not want to eat ahundred grams of protein at one
time.
So it's very, very difficult tomeet your nutritional needs in
one meal a day.
Um, another one I noticed wasextended fasting.
(24:47):
And these are like themulti-day, like one or two full,
full days, um, like 36 hourskind of thing.
again, this is not necessary.
Studies show that whencontrolled for calories, meal
timing does not matter, whichmeans that one meal a day would
technically work because mealtiming doesn't matter except for
(25:08):
that, it's just difficult to.
Manage.
And so because meal timingdoesn't matter, it means that
you can eat multiple times aday, which just is easier for
you and more comfortable, andyou're gonna be fueled and have,
you know, the, the energy thatyou need to perform at work and
what you need to do during theday.
So I just realized all of therandom bad ones I listed.
(25:31):
And yes, that's literally the.
Title that I gave them, randombad ones, and then I listed
some.
Um, they're all to do withfasting and meal timing, so you
can tell I'm just like not a fanof that.
It's just not necessary.
Obviously, we're gonna fastovernight, don't eat all the way
up till the time that you go tosleep.
You wanna give yourself somedigestive rest, but that is not
the same as these kind of long,fast situations.
(25:55):
So, um, this is a lot of genericadvice, right?
But.
That's what I wanted you to hearis that the boring stuff is what
works.
A lot of these women said, thisis what I did and I've lost
blah, blah, blah.
But the original poster knewthis as well.
She said, I've heard all of theadvice.
(26:17):
Why don't we do this stuff?
You've heard all this advice.
You may have put this on liketwo times speed, like waiting
for me to say something new,right?
Um, and it's this, why don't wedo it?
We know all of this.
Lack of knowledge is not usuallythe problem for weight loss.
Usually it's the mindset piece.
(26:37):
Usually it's the, why am Ieating when I'm not hungry?
It's not wanting to do.
All of these basics when ithasn't been your day, your week,
your month, or even your year.
Right?
So it's why we don't do them onthe bad days.
(26:57):
This is obviously where coachingcomes in.
This is where you need some ofthat mindset piece.
Why do I not do the things thatmy higher brain and my future
self wants me to do?
some of this is getting someaccountability and some of it is
just getting that support from acoach.
(27:17):
And then really quite a lot ofit is just accessing my
knowledge.
It's.
My knowledge on not only thecoaching piece and how to work
with your thoughts, but also thenutritional piece on how to, you
know, make sure we're gettingall of these pieces with the,
the fiber and the protein and,and the water and, and all of
(27:38):
that.
So I help you figure out whereyour blind spots are.
The original poster has blindspots.
She thinks that she's doing allthe things and no shade to her.
Like, uh, Reddit is allanonymous, so, you know, I, I
doubt she will ever hear this,but the truth is we all do, we
(27:59):
all have blind spots that wedon't even know about.
And so getting someone to lookat your food journal, getting
someone to take a look at yourbrain and see what's going on.
Having someone look at whatyour, maybe you might call them,
excuses are, but reasons, youknow, all of those kinds of
(28:21):
things.
Um, a classic one, one of myfavorite one from a client
several years ago was she did,tours in Italy and she's like,
well, how do I not eat thepasta?
Like that was a blind spot forher because she was like, I
don't.
I were like, legit, don't knowhow to not eat the pasta in
Italy.
And I'm like, you do get to eatthe pasta, but we just don't
(28:42):
overeat the pasta.
And it was like, like arevelation for her that she
could eat it and also not finishher plate, that she could eat it
and be like, actually I'm justdone.
And.
And those are all the bites thatI want.
So it's just simple things likethat that my clients go away
with, like with their minds,like actually blown, um, which
(29:02):
is also just so fun.
But the accountability, I gottasay, is, huge because having
someone to send your foodjournal too helps you to do your
food journal if no one knows ifyou do it or not.
Sometimes you don't do itbecause you are the first person
that you're gonna cancel on.
Building self-trust is a hugepiece of losing weight and
(29:24):
believing that you are going todo what you say you're going to
do is something that you willdevelop through working with a
weight loss coach.
And one of those, one of theways we practice that is you
sending me your food journals sothat you have someone to send
them to and.
And through that practice, youwill end up realizing how often
(29:44):
that you are not wanting to doyour food journal, but you do it
because you have someone that'sgoing to look.
And so once you can transferthat sort of outside help, which
is me internally.
Then you will be able to go onand continue losing weight on
(30:06):
your own.
And that is, that is what I wantfor all of my clients, is to
teach them the skills so thatthen they can move on, and
continue to lose weight.
Some of my clients lose all oftheir goal weight with me, and
some have.
Um, more that they want to lose,but they have the skills.
And so after working with me,um, for several sessions or
(30:27):
sometimes several cycles, thenthey go out on their own.
So it just depends on yourneeds.
So if something in today'sepisode made you think a little
differently or gave you thatlittle nudge you needed, that's
exactly why I do this.
If you're ready to take itfurther, I'd love to support
you.
Start with my free, what to dowhen you overeat.
(30:48):
Course this is for you if youfind yourself.
I.
Overeating too many times in aweek to see lasting weight loss.
You'll get the reset and recoverguide and figure out how to
reduce your overeats and notbeat yourself up about it.
You can also schedule a freeconsult session to see if my
full 12 week one-on-one coachingprogram is right for you.
All the links are in the shownotes.
Remember, it's not just aboutthe food.
(31:09):
It's about empowering yourselfwith the choices that truly
serve You.
Have a great week and as always,thanks for listening and sharing
the Eat Well Think Well LiveWell podcast.
This is the Eat Well Think WellLive Well podcast.
(00:02):
I'm Lisa Salisbury and this isepisode 147.
Reddit said what my take oninternet weight loss advice.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(00:22):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
Lisa (00:41):
Hi everyone.
I, um, am checking in here for asolo episode 1 47.
I, I'm sorry, I am like reallyfrustrated because I just
recorded this whole thing,except for that I didn't.
Um, my recording app has updatedthis week and I had to like, not
(01:02):
just like click on the update,but actually download an
entirely new program.
And it looks different.
It's acting different, andapparently I didn't actually hit
record last time, so I gotthrough the whole thing and I
went back and I'm like, it's.
It's not there.
So here we go for take two.
Interestingly, I usually do alot of scripting on my podcast,
(01:25):
but this week I didn't.
And so now I have to do this alloff the cuff again, which I, I
Super fun.
Super fun.
Oh, well, okay.
Well, I do enjoy hearing fromyou.
Um, as you know, I mentionedthis last week.
I've got a content requestsurvey thing going on right now.
Should take you just a fewminutes to let me know what your
questions are, what you'restruggling with, so I can help
(01:47):
you here on the podcast andmaybe in some Instagram content
as well.
So that link is in the shownotes.
I'd be just so delighted if youcould.
Just take a few minutes and fillthat out.
So as a thank you, everyone thatparticipates will be entered
into a drawing for an Amazongift card.
Okay.
So today I was thinking actuallyin line with that content
(02:09):
survey, I'm always trying tothink what is.
The most helpful for mylisteners.
You know, it's, um, I, well, Idon't know if you know, let me
tell you, it's one of my goalsthat you will lose your first
five pounds.
Just listening to the podcastalone.
I hope that I offer you enoughstuff for free, that you are
able to start losing weight andthat you have a little bit of
(02:33):
trust in me first, and that'swhy I do this.
So.
I am always looking to see whatare the questions, what are you
struggling with?
What is keeping you from losingweight?
So I was checking out Reddit,'cause you know why not?
And I was just in one of theweight loss forums or threads or
whatever they're called.
(02:55):
I.
I really loved this oneparticular thread.
The original poster said thatshe feels like she's heard the
same weight loss advice like amillion times to drink the water
and eat clean and move more,blah, blah, blah.
And she was like, but I wannaknow the real stuff, the
underrated hacks, the weirdhabits, and like the stuff that
(03:17):
nobody talks about.
And I was like, Ooh, this isgonna be like.
Totally unhinged, right?
And I start reading the answersand I was floored.
I was absolutely floored at howgood the advice was.
Like there were, there were someoutliers for sure.
(03:38):
I.
But generally speaking, peoplerepeated or, you know, upvoted
and said, yeah, me too, on somuch good advice.
So, I wanna go over some of thethings that they said.
The number one, the number onething that was echoed again and
again was tracking, tracking,forcing myself to be brutally
(03:59):
honest with my food log.
Um, tracking it in the morningso you don't have to think about
it all day.
That's what I call a 24 hourpractical plan.
Um, a lot of people that use anapp to track their food intake
and um, there was this commentthat was, I struggled for the
first two or three weeks becauseyou simply don't realize how
(04:19):
many calories you really takein.
And I was hungry and mad, butafter a while, and then she says
how she was able to get throughthat.
What I think is reallyinteresting about that.
Is this idea of like notrealizing how much you're
eating.
This can be true whether you aretracking in an app to keep track
of the calories or not.
(04:41):
If you start just writing downall the food that you're eating,
you might be surprised.
You might be surprised at howmany times you go in the
kitchen, graze, grab stuff onyour way through.
And when you are really diligentand like the one comment was
being brutally honest, writingliterally everything down, you,
(05:02):
you might be a little bitsurprised now a, a lot of the
advice had to do with caloriesand.
And tracking and weighing andmeasuring, and you know that I
don't have my clients do this.
There's a couple reasons for it.
Number one, first and foremost,most of my listeners and clients
have been a chronic dieter inthe past.
You have done the diets, youhave counted the points you
(05:25):
have.
Weighed and measured and managedthe macros, like it is a
horrible game of Tetris, right?
You've, you've done all that andyou're like, I just wanna not do
that.
I want to eat like a normalperson.
I don't want to have to pull upmy phone, use an app every time
I put a bite of food in mymouth, which I totally get, and
(05:46):
that's what I'm here for.
I, I'm totally.
You know, my clients lose weightand they never use an app to
track.
But I think what's interestingis this one comment about you
simply don't realize how manycalories or you know, how much
food you're really taking in,and that is where tracking in a,
in an app.
Can sometimes be a useful toolfor a limited amount of time for
(06:11):
two or three weeks, like put anend date on it, especially if
you're a chronic dieter,especially if you're prone to
anxiety.
When it comes to tracking.
Put an end date.
I'm going to do this for twoweeks.
I recently did this.
I cannot remember for the lifeof me if I've mentioned this on
the podcast, but I did recentlygo back to tracking.
(06:31):
for two weeks, because I wantedto check a few micronutrients
and also my saturated fatintake, so this was on the heels
of the, um, conversation I hadwith Dr.
Sarah Valentine, the author ofVore.
We did a two part series on thepodcast in January about the
nutrient quality of your foodand how to increase.
(06:54):
The nutrients that you'regetting from your food.
And ultimately we did get intosome weight loss talk through
that.
But part of what I wanted toknow is like, how am I doing
from a micronutrient level andalso how am I doing with my
saturated fat?
Because I did notice that mycholesterol is kind of creeping
up into a place that I don'treally care for.
(07:15):
So I wanted to check mysaturated fat.
And I just don't feel like thosethings, like the micronutrients
and the saturated fat are thingsthat I wanna calculate on my own
with a calculator and paper andpencil.
So I did use an app for that.
if you are someone that wants totrack, you know, some of those
kinds of things, like, Hey, am Ireally getting enough potassium?
(07:36):
Or whatever it is that you'rekind of wondering about.
Then that would be a good reasonto track in an app.
The other really great reason totrack in an app is if you've
never done it before.
If like this poster, you simplydo not realize what portions
look like if you simply do notknow what it looks like to get
(07:56):
30 grams of protein in.
Um, like what a chicken breastwith 30 grams of protein in it
looks like.
Then you do need to do sometracking.
You do need to do some weighingand measuring and track that
because some of these next fewthings that people are going to
recommend do depend on youknowing what it looks like to
(08:18):
get 30 grams of protein in ameal.
So that would be another reason,but again.
Um, my caveat to this trackingadvice is if you are going to
use an app, keep it to a two tothree week limit.
Something that gives you a lotof information, gives you a lot
of different meals, but you're,you know that there's an end
(08:38):
date, you're not going to dothis for the rest of your life.
What I do think.
Doesn't ha what I think doesn'thave to be given up.
Sorry, that was bad grammar.
Um, is food logging or foodjournaling?
So my clients do a 24 hour foodplan.
We plan ahead what we're goingto eat in a day, but I.
(08:58):
Second only to that is foodlogging is just logging
everything that you eat at thetime that you eat it so that you
have a really clear picture.
This is, just a lovely studywhere you have the N of one.
That means there's one person inthe study.
It's you, you, your food journalis the most important
nutritional study you will everread, and so that never gets
(09:20):
old.
It never gets old to look andsee why am I having low energy
today?
Or why was that workout amazing?
What have I been eating?
How have I been sleeping?
What can I do to duplicate that?
Or, wow, this was a great day.
I really have have been feelinglike my cravings have been at
bay for several, several days,maybe even a week.
(09:41):
Look back, what have you beeneating?
How have you been sleeping?
You know, whatever it is thatyou're tracking in that health
and food log.
And so that it can beduplicated.
That is the most valuable thing.
It's not just to lose weight,it's to say, how can I recreate
these amazing days?
Right?
Because you will have, likeright now, if you're in the,
(10:02):
like, the dregs of, of weightloss and you're just like, I
can't figure it out, and, andyou're really struggling.
You, you maybe haven't had someof those good days yet, but you
will and you wanna have recordsof them.
So yeah.
Tracking.
It's, it is really the first andforemost advice that everyone
gave and I couldn't agree more.
(10:22):
Um, second was quite a bit ofcomments on fiber.
So, several that commented onfiber supplements, so people
that put like a scoop of bennafiber in their water.
Um, I kind of gagged when I readthat because that is not
something I can do.
I've tried several differentfiber supplements and it's just
not for me, but, um, I, if Icould.
(10:44):
If I could choke it down, Iprobably would.
But I, I have a couple of fibersupplements in my cabinet right
now just expiring because I, Ican't choke'em down.
I don't know.
I can eat a lot of gross things,but that isn't one of'em.
Um, so I like to get my fiberfrom, from fruits and
vegetables, whole grains, andespecially beans.
I can't miss my fiber goal whenI get a serving of beans in a
(11:06):
day.
It's, they're just a powerhouse.
Last week I made a bean and, um,edamame salad with, um, cabbage
and be bell peppers and severalother things, and a dressing,
and it's like all sturdyvegetables.
So I made enough for four orfive days.
I kept it in the fridge and.
Every day that I had that I waslike, way over my fiber goal.
And I'm like, whew, I gotta dothat.
(11:26):
So, um, I'm just outta cabbageright now, so I gotta go get
some more.
Uh, but yeah, fiber is a hugetool for weight loss.
Lots of people that said Iincreased my fiber and it really
helped me to stay full.
And, um, just keep that in mind.
I'm gonna mention this againlater where we, it helps you
stay full.
(11:46):
So just, that's coming.
Just like fiber though, almostequally as mentioned was
protein.
And everyone's eating protein,like it's their job these days,
but it's because it actuallyworks.
So several comments of collagenin coffee or tea.
I don't love collagen.
It's not a whole protein.
It's um, not shown to beexcellent at muscle synthesis,
(12:10):
which is the primary reason thatwe want to eat.
Protein is to maintain ourmuscle mass or increase our
muscle mass if we are, um, doingproper weightlifting.
So, um.
I don't love that.
But also it's like it can'thurt.
We can, even though it's not acomplete protein, we're getting
those other amino acids in otherfoods later in the day perhaps.
(12:33):
So it's not worthless.
I just don't want you to dependon collagen alone for muscle
synthesis.
Um, a lot of people commentedthat increased protein, but
especially in the morning, washelpful.
Um, having protein drinks whilethey are cooking dinner.
Was another little hack therefor increasing protein and
(12:54):
that's a great also supplement.
So similar to the Benefibersupplement of fiber, also having
a protein supplement is a greatway to hit your protein goals.
So it's, when I think ofsupplements, I always think of
capsules or pills, right?
But a protein supplement is justprotein powder.
(13:15):
And so as opposed to gettingyour protein from.
You know, chicken, fish, cottagecheese, you know, the, the
protein sources, uh, proteinpowder is considered a
supplement.
So we don't wanna get all of ourprotein from supplements, but
there are lots of great studies,that whey is.
Really excellent for proteinsynthesis, or excuse me, for,
(13:39):
um, for muscle synthesis.
So we want to be using highquality proteins that help us
build and maintain our musclemass.
Not only that, protein helps usstay fuller longer, similar to
fiber, but the difference withprotein is it has a high
thermogenesis so it.
It costs more calories to digestprotein than our other
(14:02):
macronutrients.
And so we get that, little boostfrom protein as well.
Okay.
A lot of comments too onexercise.
This was an interesting onebecause it, the, the advice
varied on what worked forpeople, and I think Wow, that is
so true because whenever I haveclients.
That are like, I don't, I don'tknow what to do.
(14:23):
I don't know where to start withexercise.
I always say to start withwalking and a lot of comments
about getting steps, getting aminimum step count.
And even people that were on aplateau, if they increase their
step count by several thousand,even that, that really helped'em
push through a plateau.
So, um.
(14:44):
We know that the calories burnedduring exercise are not
equivalent to the calorieseaten.
So when you're using a caloriein calorie out model, it's a
little bit difficult to includeyour exercise calories.
Primarily when you're using thatcalorie in calorie out model,
you're looking at your basalmetabolic rate plus some of your
(15:05):
activity level, but we don'tnecessarily want to.
Add in than your exercisecalories.
My Apple Watch said I burned 300calories doing a bike ride.
Um, it's not that we want to eat300 more calories, however, when
you are more active during theday, it does improve your
(15:26):
overall.
Burn for the day.
So it's, it's tricky becauseit's not a, it's not a calorie
for calorie situation, which isgood because I don't really want
you counting calories.
And so I don't really want youlooking at your watch and
thinking like, okay, I can eat300 more calories today.
that's just a recipe fordisaster because it teaches your
(15:47):
brain that you have to earn yourfood.
If you, um, again, are anythinglike me that.
Really turned into for me in mydieting days, earning, sweets
especially.
And so if I didn't exercise, Ididn't allow myself to have
dessert, or if I did, it wasjust a whole like mental mind
game situation.
So it is not true that you haveto exercise in order to earn
(16:10):
your food.
That is not true.
So we want to really separateexercise from eating, especially
in the calorie form.
What is really helpful withexercise is your mental state.
So there was one particularcomment in her that said,
whenever I do, um, referring toher exercise routine, whenever I
(16:32):
do that, all my decisions duringthe day are way.
More healthy.
If I don't move, I always end upsnacking.
And it's such good insight thatif you are someone who enjoys
morning exercise, I, I cannotexercise in the evening.
I love a morning exerciseroutine.
Most of my clients are morningexercisers.
Um, and if you do that, yourmental space, your decision
(16:57):
making will be upleveled.
It, it's just true.
You feel better.
When you exercise and you makebetter food decisions, so this
can work if you are, you know, abusy professional, you're an
exerciser in the evening, thatmotivation does carry into the
next day.
Also, looking forward to thatexercise routine can also be
(17:18):
somewhat of a boost as well, soit.
The exercise matters more in howit makes you feel, especially
about what your choices are andjust your general overall
movement.
We want to increase as well.
So all the silly stuff like getup and move once an hour, do a
set of squats every time you goto the bathroom park farther
(17:41):
away.
All of that stuff that, like theoriginal poster was like, I've
heard the same advice a milliontimes.
That's because it works andbecause it actually is
effective, we must be movingduring the day in addition to
our formal exercise routine.
Okay.
Uh, water was mentioned, but inthe context, not, not as much in
(18:02):
the context of just like have acertain number of ounces a day,
but several mentioned how waterwas something that helped with
their hunger levels.
So there's, I'm going to, I'mgonna tell you what they said,
but bear with me here becauseit's a little bit tricky.
She said, whenever I think I'mhungry, I have water.
Then I wait 10 minutes.
Am I still hungry?
(18:23):
Usually, no.
So this is tricky advice becausewhile I agree with it that
nothing sends up a false hungersignal, like being thirsty does
it, it's tricky to just subdueyour, your hunger signals with
water.
Yes, I.
You definitely need to try waterfirst.
A hundred percent.
(18:44):
If you have a hunger signal,especially at a time where
you're like, why am I hungrynow?
Like if it's been an hour sinceyou ate, you're like, that's not
right.
You, you probably are thirsty.
Go with the water.
But we don't wanna get into thatlike old, you know, eighties
diet advice, which is just likedrink water to.
To, you know, be able to fast,essentially water fasting for
(19:04):
hours and hours and hours onend.
We don't want to do that.
So yes, we wanna drink water.
Yes, we must be hydrated inorder to flush out, you know, to
flush the system.
We wanna have a healthy,digestion all the way through
our urinary tract system and.
Another thing I learned recentlyabout water when I was at my
mom's doctor with her discussingher A1C is he said, be sure that
(19:28):
you have really excellenthydration, because that is a
dilution factor, and so it helpswith the sugar that you do bring
on board.
And so I thought that was reallyinteresting.
Um, an extra reason to drinkwater as well.
But I, I don't wanna encourageyou.
To use water instead of food ifyou are hungry.
(19:49):
But it is good to make sure thatyou are hydrated and make sure
that those hunger signals arenot false ones just desperate
for some water, and so your bodysuns up a false hunger signal.
an another one that I thoughtwas really good was regarding
consistency.
So someone said to eat the samethings consistently.
(20:12):
and then, then the advice kindof went off the rails, which
was, number one, it's lessexciting so you eat less.
I'm like, oh, well I.
Kind of like my food to beyummy.
And I, you know, I eat almostthe same thing every day for
breakfast and I just eat aboutthe same.
So I'm not sure that's reallytrue, but it's the second piece
she said, you know,approximately how many calories
(20:32):
and what the protein is so youdon't have to do the math again.
That is the best.
So this is where you wanna havesome go-to meals, have two or
three breakfasts that are, go-tothat, you know, have your
minimum baseline.
I wanna get 30 grams of proteinand I wanna start my day with
eight to 10 grams of fiber.
So it's tricky.
(20:53):
You have to really design abreakfast to get to those stats
and so you're not just eatingrandom stuff and you.
You know, it's something thatyou've worked on that, like the
recipes that, and the thingsthat I eat for breakfast, like
I'm pretty, pretty good atbecause I've worked on them to
get them to those numbers.
(21:13):
Um, because that, that worksreally well for me to set myself
up like that so then I don'thave to recalculate and wonder
if I'm getting the enoughprotein every morning.
That's a huge benefit of eatingthe same things day in and day
out, and the same things,meaning like the same grouping
of things.
So if you don't have my go-tomeals guide, download that in
(21:36):
the show notes.
It really helps you to dial insome things that you can, eat
every week or so, so that youcan find things that really, um,
work for you.
So really consistency.
Someone said consistency is theultimate hack and it's, it's
true just doing these things.
(21:56):
Okay.
some that weren't repeated overand over, but I thought were
really good.
One was adding, not subtracting.
she said, if I say I'm not goingto eat something.
It's all I want.
And I thought, Ooh, that is sotrue.
If I put all my goals, like nomore cookies, I am like, oh, I
(22:18):
wonder what cookies I have inthe freezer.
Ooh, I wonder if I could makesome Like it's, you know, it's
all you think about.
And why is that?
It's because when you tell yourbrain, like, I'm gonna tell you,
okay, I'd like for you to notthink about a yellow school bus.
And now collectively, you andeveryone else that's listening
to this podcast is thinking.
(22:38):
About a yellow school bus,right?
And so when you tell your brainto not eat cookies.
Even though your brain hearsthe, the knot, the negative
there, you still conjure up animage of cookies.
And so then they're on the mind,right?
Instead we, she said adding, notsubtracting.
So this is the concept ofcrowding out.
(22:59):
We wanna add in food.
So back to our fiber and ourprotein, we wanna add in more
fruit.
Perhaps for the fiber we wannaadd in another protein, drink.
Maybe if you, if you're gonnaadd a protein supplement, maybe
you're gonna add that inmid-afternoon.
So those are things we're goingto add in instead of telling
ourselves, we're going tosubtract something.
(23:22):
Be mindful of stress and sleepwas mentioned a few times, and
then also getting blood workdone and or like dialing in any
medical things.
So address hormonal issues.
P-C-O-S-A-D-H.
D-A-D-H-D came up a number oftimes, like once I got my A DHD
medication, right?
I no longer sought out food tomanage my dopamine.
(23:45):
Needs.
And I thought, Ooh, fascinating.
That's not an area where I work.
But if it's an area that youstruggle with, you might want to
consider that.
But generally speaking, likemake sure you're good medically.
Like there, there could besomething that you, um, you
know, need to address now.
there were a couple of randombad ones.
(24:05):
only eat when you're at home waskind of, I was like, what?
And she was like, yeah, I neverbring food to work.
I don't eat all day at work, andthat's a long time to not eat in
the, you know, middle of the daywhen you need to be productive
and you need to be feeling yourbrain.
So I thought that was likereally random.
Someone else said, getting downto Omad, OMAD, if you've ever
seen that acronym, it means onemeal a day.
(24:27):
Um, again.
I don't love that primarilybecause trying to get all of
your micronutrients, your fibergoals and your protein in one
meal is a struggle.
Like I do not want to eat ahundred grams of protein at one
time.
So it's very, very difficult tomeet your nutritional needs in
one meal a day.
Um, another one I noticed wasextended fasting.
(24:47):
And these are like themulti-day, like one or two full,
full days, um, like 36 hourskind of thing.
again, this is not necessary.
Studies show that whencontrolled for calories, meal
timing does not matter, whichmeans that one meal a day would
technically work because mealtiming doesn't matter except for
(25:08):
that, it's just difficult to.
Manage.
And so because meal timingdoesn't matter, it means that
you can eat multiple times aday, which just is easier for
you and more comfortable, andyou're gonna be fueled and have,
you know, the, the energy thatyou need to perform at work and
what you need to do during theday.
So I just realized all of therandom bad ones I listed.
(25:31):
And yes, that's literally the.
Title that I gave them, randombad ones, and then I listed
some.
Um, they're all to do withfasting and meal timing, so you
can tell I'm just like not a fanof that.
It's just not necessary.
Obviously, we're gonna fastovernight, don't eat all the way
up till the time that you go tosleep.
You wanna give yourself somedigestive rest, but that is not
the same as these kind of long,fast situations.
(25:55):
So, um, this is a lot of genericadvice, right?
But.
That's what I wanted you to hearis that the boring stuff is what
works.
A lot of these women said, thisis what I did and I've lost
blah, blah, blah.
But the original poster knewthis as well.
She said, I've heard all of theadvice.
(26:17):
Why don't we do this stuff?
You've heard all this advice.
You may have put this on liketwo times speed, like waiting
for me to say something new,right?
Um, and it's this, why don't wedo it?
We know all of this.
Lack of knowledge is not usuallythe problem for weight loss.
Usually it's the mindset piece.
(26:37):
Usually it's the, why am Ieating when I'm not hungry?
It's not wanting to do.
All of these basics when ithasn't been your day, your week,
your month, or even your year.
Right?
So it's why we don't do them onthe bad days.
(26:57):
This is obviously where coachingcomes in.
This is where you need some ofthat mindset piece.
Why do I not do the things thatmy higher brain and my future
self wants me to do?
some of this is getting someaccountability and some of it is
just getting that support from acoach.
(27:17):
And then really quite a lot ofit is just accessing my
knowledge.
It's.
My knowledge on not only thecoaching piece and how to work
with your thoughts, but also thenutritional piece on how to, you
know, make sure we're gettingall of these pieces with the,
the fiber and the protein and,and the water and, and all of
(27:38):
that.
So I help you figure out whereyour blind spots are.
The original poster has blindspots.
She thinks that she's doing allthe things and no shade to her.
Like, uh, Reddit is allanonymous, so, you know, I, I
doubt she will ever hear this,but the truth is we all do, we
(27:59):
all have blind spots that wedon't even know about.
And so getting someone to lookat your food journal, getting
someone to take a look at yourbrain and see what's going on.
Having someone look at whatyour, maybe you might call them,
excuses are, but reasons, youknow, all of those kinds of
(28:21):
things.
Um, a classic one, one of myfavorite one from a client
several years ago was she did,tours in Italy and she's like,
well, how do I not eat thepasta?
Like that was a blind spot forher because she was like, I
don't.
I were like, legit, don't knowhow to not eat the pasta in
Italy.
And I'm like, you do get to eatthe pasta, but we just don't
(28:42):
overeat the pasta.
And it was like, like arevelation for her that she
could eat it and also not finishher plate, that she could eat it
and be like, actually I'm justdone.
And.
And those are all the bites thatI want.
So it's just simple things likethat that my clients go away
with, like with their minds,like actually blown, um, which
(29:02):
is also just so fun.
But the accountability, I gottasay, is, huge because having
someone to send your foodjournal too helps you to do your
food journal if no one knows ifyou do it or not.
Sometimes you don't do itbecause you are the first person
that you're gonna cancel on.
Building self-trust is a hugepiece of losing weight and
(29:24):
believing that you are going todo what you say you're going to
do is something that you willdevelop through working with a
weight loss coach.
And one of those, one of theways we practice that is you
sending me your food journals sothat you have someone to send
them to and.
And through that practice, youwill end up realizing how often
(29:44):
that you are not wanting to doyour food journal, but you do it
because you have someone that'sgoing to look.
And so once you can transferthat sort of outside help, which
is me internally.
Then you will be able to go onand continue losing weight on
(30:06):
your own.
And that is, that is what I wantfor all of my clients, is to
teach them the skills so thatthen they can move on, and
continue to lose weight.
Some of my clients lose all oftheir goal weight with me, and
some have.
Um, more that they want to lose,but they have the skills.
And so after working with me,um, for several sessions or
(30:27):
sometimes several cycles, thenthey go out on their own.
So it just depends on yourneeds.
So if something in today'sepisode made you think a little
differently or gave you thatlittle nudge you needed, that's
exactly why I do this.
If you're ready to take itfurther, I'd love to support
you.
Start with my free, what to dowhen you overeat.
(30:48):
Course this is for you if youfind yourself.
I.
Overeating too many times in aweek to see lasting weight loss.
You'll get the reset and recoverguide and figure out how to
reduce your overeats and notbeat yourself up about it.
You can also schedule a freeconsult session to see if my
full 12 week one-on-one coachingprogram is right for you.
All the links are in the shownotes.
Remember, it's not just aboutthe food.
(31:09):
It's about empowering yourselfwith the choices that truly
serve You.
Have a great week and as always,thanks for listening and sharing
the Eat Well Think Well LiveWell podcast.
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