April 2, 2025 • 17 mins
Are you struggling to stay consistent with your health and weight loss goals because life feels too full? You’re not alone! In this episode, we’re tackling how busy women can maintain progress—even when schedules are packed.
Tune in for:
- The biggest mistake busy women make when trying to stay on track
- Simple strategies to build consistency without overhauling your routine
- Why all-or-nothing is holding you back—and what to do instead
- How to set yourself up for success, even during the busiest seasons
You don’t have to let a hectic schedule derail your health goals. With the right mindset and practical tools, you can stay consistent and feel good in your body—without adding stress to your plate.
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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 am Lisa Salisbury and this isepisode 141.
When you feel too busy forweight loss.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:23):
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.
Hello and welcome back to TheEat Well Think Well Live Well
podcast.
(00:43):
Today we are talking aboutsomething I know many of you
struggle with, and that isstaying consistent with weight
loss when life is so busy.
If you've ever thought, I justdon't have time for this right
now, or I'll start when thingscalm down.
This episode is for you becausethe truth is waiting for the
perfect time is keeping youstuck.
(01:06):
With the start of April.
I feel like it's the downhill tothe end of the school year,
which I feel like can be evenbusier than the holiday season.
There's everything from end ofschool band shows to AP testing
for your bigger kids.
Plus all the awards, nights andending parties and bake sales.
I know I was trying to make alist of all the things that I've
done at the end of the schoolyear, over the years, and it
(01:28):
seems endless.
Plus the pressure to be quote,ready for summer.
This can be a tricky time andyou feel really busy today.
I wanna show you how to shiftsome of your mindsets.
And build some consistency.
Even if like me, this can be oneof your busiest seasons.
So get ready, because I've got alot of little ideas in this
(01:51):
episode.
So first I wanna talk about theall or nothing trap.
So many women believe that tolose weight, they need to be.
All in like tracking every bite,working out daily, prepping
every meal from scratch, packingyour lunch, and especially
following that exact right mealplan, whatever that currently is
(02:13):
for the trends.
But here's what happens.
Life gets busy.
And stress happens, scheduleschange, and when you can't do it
perfectly, you end up doingnothing at all.
And I've seen this in clientsand stories they've told me,
especially from before we workedtogether.
It's a lot of the like, well,things went wrong and I threw my
(02:35):
hands up in the air and I waslike, I guess I can't do this.
I've heard that story time andtime again.
Um, I've also seen it myselfmany times I've been there, so
don't think I'm on a pedestalhere.
I know how this is.
It's one of the reasons why I dothis work, because I've been
there instead of thinking I haveto do everything right or it's
(02:55):
not worth it.
Try.
What's the smallest thing I cando today to support my health?
This is of course somethingwe've talked about a lot.
You and I, if you've beenlistening for any length of
time, you know I'm all abouttaking these small actions that
add up, let lifestyle change,take the time it needs to take.
(03:17):
Don't try to overhaul things inone go.
Here's some examples of somesmall things you might try to
do.
Add five grams of fiber to yourday, not to every meal.
We're talking small like to yourday.
This could be literally onepear, one add one pear to your
day, or a smear of avocado toyour sandwich.
(03:38):
Avocados are shockingly high infiber.
I.
Um, you could add a hundredsteps to your average step count
per day.
So look at whatever fitnesstracker or pedometer you might
be using.
Get your average for the week oreven for last month, and add
just a hundred steps to that.
That's your new step goal forevery day this week.
(03:58):
Um, you might focus on just onemeal.
Maybe you wanna dial in justyour breakfast this week or this
month, so try several differentones to find your a few go-tos.
Something that has protein, atleast 30 grams to start the day
is what I like.
Of course, that's dependent onyour current weight, your goal
weight, but that's a good roundnumber to shoot for if you don't
(04:20):
have an idea otherwise.
Um, so yeah, 30 grams of proteinand eight or so grams of fiber
for breakfast.
It's satiating feels like youdon't need to eat again for
three to four hours.
Finding that go-to breakfast ormaybe two or three of them and
getting that dialed in is agreat small action to start
with.
That can take, um, a some time,like let that take a couple of
(04:43):
weeks or even a whole month toget that really dialed in.
Maybe your small thing is tryinga new vegetable every week for
this month.
So that's four new vegetablesthis month.
I think I've mentioned this, butI tried eggplant in Ouie for the
first time in my entire life,and I'm almost 50 years old and
I have never eaten eggplant.
(05:04):
So I've had it a couple ways nowand I'm not like in love with
it, but I'm glad I tried it.
It was like a new vegetable andI'm like, okay.
I tried that and I definitelycould eat that roasted
ratatouille that I made.
I definitely could eat that.
Again, like many times it'sdefinitely going in the
rotation, but that gives yousome ideas for some small
actions.
This is what I'm talking about,with small actions to take or to
add onto notice that none ofthem were like, cut out this.
(05:29):
Big thing.
Why don't you try a week withoutsugar like you can, you can do
that, but that's not in thesmall things category, right?
So I'd love to hear some of yoursmall actions you're going to
try.
So feel free to leave those inthe comment section on the
Instagram post for this episode,or you can always DM me as well.
And if you need ideas for othersmall things, definitely, um,
(05:51):
let me know.
Okay.
Second thing to do once we'reout of this, kind of all or
nothing trap, is to define whatconsistency is.
Weight loss, especially forsomeone who's busy, isn't about
being perfect.
It's about being consistent.
A huge mistake I see is thinkingthat consistency is equal to
(06:12):
doing the same thing everysingle day.
That's not real life, that's notpossible, right?
You, you can't be a cookiecutter every single day.
Some days are smooth, some daysare chaotic.
A busy day won't look the sameas a calm day for the way that
you are taking care of yourself,and that's okay.
Weekdays look different thanweek weekends.
(06:33):
If your version of consistency.
Only works on the quote unquotegood days.
It's not actually sustainable.
So consistency means showing upfor yourself even when things
don't go as planned.
And it also means showing up forthe next thing that you do.
(06:54):
So consistency isn't just aboutdoing the same things every
single day.
Um, it's not about doing it all,it's just.
Continuing to keep going even inthe small ways.
So think about like brushingyour teeth.
You don't stop brushing yourteeth just because you forgot
one night.
You just do it again the nextday.
(07:16):
You don't overcompensate.
By brushing 10 times the nextday you just get back to your
normal routine.
So this is why I use the verynext bite technique.
Consistency means.
Doing what you can today, evenif it's a rough one, and then
making your very next bite righton plan.
So that means if you overatetoday, if you missed your
(07:38):
protein goals today, if youdidn't eat a single vegetable
tomorrow, your next bite isright on plan.
There's lots of versions ofthis.
James.
Clear said, missing once is anaccident.
Missing twice is the start of anew habit.
Anyone can have a badperformance, a bad workout, or a
bad day at work, but whensuccessful people fail, they
(07:59):
rebound quickly.
And um, that's the end of thequote.
But that's, I think, a goodexample of what consistency is.
Obviously, you're gonna have amiss.
Those things happen, butconsistency means that you get
back to what you really want foryourself as soon as you can.
(08:19):
So it's not perfection everyday, but it's consistently
making yourself a priority sothat when you have a miss of, or
just your whole day goes up inflames, you don't wait for
Monday or the start of a newmonth to get back on track.
so I jotted down five thingsthat you can do to get out of
this all or nothing mindset andcreate this kind of consistency,
(08:42):
especially when you're busy,because I just don't want you to
be overwhelmed.
I want you to start changingyour life in small, simple ways.
So first, focus on what you cancontrol.
You may not control yourschedule 100%.
You can't control your kidsgetting sick or the weather not
cooperating with your runschedule.
(09:04):
But you can control the smallchoices like adding protein to
your meals even when you're notmaking them yourself.
Making sure to.
To order in such a way at arestaurant that you're
prioritizing that protein orfiber, drinking water.
Choosing water over otherbeverages, moving your body even
for five minutes.
(09:25):
Get flexible with your workoutsif you need to.
Don't skip them because youdon't have a full 45 minutes you
originally planned.
If you don't have time to packyour lunch like you planned.
Order something that would besimilar to what you would have
packed.
So this is just all focusing onwhat you can control so you can
control what you order.
(09:45):
Even if you don't have time tomake a lunch and you go out to
lunch, you can still control.
What you're eating.
Um, number two, make decisionsahead of time.
This is huge when your busydecision fatigue is so real.
Take a moment in the morning orthe night before to decide what
you're going to eat, when you'llmove, and how you're gonna care
(10:07):
for yourself.
That's an extension on the 24hour practical plan.
You know it, you love it, youknow, I love making a plan for
your meals ahead of time, butthere's just so many other
decisions that you can makeahead of time as well.
The less thinking required inthe moment, the easier it is to
follow through.
The big reason that we do thisis because your higher human
(10:31):
brain is the part of the brainthat can think ahead.
And make good plans.
Your lower brain, thatinstinctual habitual part, the
um, you know, you've heard mecall it the animal brain, the
toddler brain.
That part of your brain doesn'treally think about your future.
It only thinks about the rightnow.
And so when we're using thatpart of the brain to make our
(10:53):
decisions, whether that's forour food or for our movement or
for our general self-careactivities, it's not
necessarily.
The, the best part of our brainto be using.
So when you make decisions aheadof time, you are more able to
access your future self And whatthat part really wants, because
that's the part of your brain,your higher brain that can plan
(11:17):
and think about the future.
So that's why it's so valuableto use that part of the brain to
make your decisions.
Um, number three, use simplerepeatable habits instead of
overcomplicating things, rely ona few small habits that you can
return to again and again.
(11:38):
Maybe it's that go-to breakfastthat keeps you full, a quick
walk after dinner or ajournaling practice to check in
with yourself.
Obviously this is a shout out tomy go-to meals guide that I'm
sure you already have.
But if not, check the show notesfor that link.
But also having habits for howyou make your grocery lists, for
example, can be a huge timesaver.
(11:58):
Anything you can put onautopilot with a habit for your
self-care is helpful.
That's, um.
Actually funny though, since I'malways telling you to keep your
eating habits, to keep youreating out of habit mode.
The difference here is eatingwhen you aren't hungry out of
habit, like when you grab asnack because you're getting in
the car only out of habit, notbecause you are actually hungry.
(12:21):
Or, um, like habitually snackingwhile watching tv.
I think you get what I meanhere, the difference between
habits that are helpful and theones that are interfering with
your ability to stop overeating.
So, I want you to think abouthabits you can incorporate that
are, again, small, repeatable,that don't overcomplicate things
(12:41):
that help you stay on track.
Number four, try keeping yourprogress visible.
So whether it's trackingworkouts or checking in with how
food makes you feel, or settingsmall daily goals, seeing your
progress builds momentum.
So this is the concept ofsticker charts.
(13:02):
Sticker charts work for kids.
Because human brains loveaccumulation and adult brains
don't really get over that.
If you find yourself to besomeone who likes this and
responds to this, considercreating a habit tracker in your
journal or use a Habit Trackerapp that allows you to, you
know, check things off.
(13:23):
You can also do something assimple as a marble jar.
And you add a marble to the jarevery time you go on a walk or
every day that you reach yourprotein goal.
Don't just add a marble for thequote unquote perfect days, but
just for a small goal you mightbe trying to work on for the
month.
So keeping your progress visibleis not, don't, don't hear me
(13:46):
saying like, taking progresspictures or um, measurements or
things like that.
It's not so much about the wayyour body looks as the.
Accumulation of those habits.
And this is something you can doeven when you're busy.
You, at the end of the day,you're like, Ooh, did I reach my
protein goal marble in the jar,or did I drink all my water
(14:07):
today?
Check that habit off.
Give that, you know, a, a redstar or whatever is the
accumulation there for yourhabit chart.
Um, okay.
Number five is check in, notcheck out.
So instead of ignoring your bodywhen things get stressful and
busy, I want you to just takeone minute I 30 seconds.
(14:30):
If you don't have a whole minuteto ask, what do I actually need
right now?
This small pause can preventemotional eating and reactive
choices.
Check in.
Don't check out.
Listen, weight loss should fitinto your life.
You shouldn't have to create alife centered around losing
(14:50):
weight.
I did this for many years.
My days were controlled by whatfad diet I was on.
I ignored the fact that smallconsistent actions would lead to
big results over time.
I always wanted to do the bigoverhaul diet.
And you know what those crashdiets.
They did give me big results.
I would lose weight the firstcouple weeks and I was like, oh,
(15:10):
it's working.
But then I had no basis of habitchange or real lifestyle changes
to actually keep that going.
So stop waiting for more timeand start working with the time
you already have.
I really don't subscribe to thenotion that everyone has the
same 24 hours in a day becausemy day looks completely
(15:33):
different than your day.
And I know because my day nowwith one singular teenager left
at home looks very differentthan when I had all four kids in
elementary and middle school.
I've been meeting up with afriend for swimming workouts and
she brings three kids to thechildcare at the gym.
When we're there, I bring justmyself, it takes her way more
(15:54):
time to get to that same gymclass and get home than it does
for me.
It takes her way more time toget lunch done with three kids.
And feed herself.
I just have to feed me and Iwork from home.
So I have different demands onmy time than my clients who are
working long hours or have toleave quite early for long
commutes or that travel forwork.
I've had clients with all ofthose situations.
(16:17):
We all have differing amounts oftime in that same 24 hours, but
rather than wish you had moretime or thinking about other
people that you know.
Have more or less time than youdo or have different lives,
start working with the time thatyou already have.
I think I've given you lots ofideas in this episode to do
(16:37):
that, but you know your lifebest and you know where you can
make a small change in yourroutine that doesn't actually.
Take more time.
That's what you're looking for,is making different choices that
don't take more time out of yourday.
Weight loss isn't about waitingfor the perfect time.
(16:57):
It's about learning how to adaptno matter what's going on in
your life.
Small steps doneconsistentlywill get you further
than any quote unquote perfectplan.
You can't sustain.
I really truly believe that ifthis episode resonated with you
and you're ready to get helpwith your sustainable plan, or
(17:18):
you need help building some ofthose small habits.
If you're feeling stuck in anyway, I'd love to help.
Don't forget to check out mythree part video series, what to
Do When You Overeat.
That link is in the show notesand you can also book a free
coaching session to see if myfull 12 week one-on-one coaching
program is right for you.
(17:38):
You can schedule it at the linkin the show notes.
Remember, it's not just aboutthe food.
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 am Lisa Salisbury and this isepisode 141.
When you feel too busy forweight loss.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
I'm Lisa Salsbury, a certifiedhealth weight loss and life
(00:23):
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.
Hello and welcome back to TheEat Well Think Well Live Well
podcast.
(00:43):
Today we are talking aboutsomething I know many of you
struggle with, and that isstaying consistent with weight
loss when life is so busy.
If you've ever thought, I justdon't have time for this right
now, or I'll start when thingscalm down.
This episode is for you becausethe truth is waiting for the
perfect time is keeping youstuck.
(01:06):
With the start of April.
I feel like it's the downhill tothe end of the school year,
which I feel like can be evenbusier than the holiday season.
There's everything from end ofschool band shows to AP testing
for your bigger kids.
Plus all the awards, nights andending parties and bake sales.
I know I was trying to make alist of all the things that I've
done at the end of the schoolyear, over the years, and it
(01:28):
seems endless.
Plus the pressure to be quote,ready for summer.
This can be a tricky time andyou feel really busy today.
I wanna show you how to shiftsome of your mindsets.
And build some consistency.
Even if like me, this can be oneof your busiest seasons.
So get ready, because I've got alot of little ideas in this
(01:51):
episode.
So first I wanna talk about theall or nothing trap.
So many women believe that tolose weight, they need to be.
All in like tracking every bite,working out daily, prepping
every meal from scratch, packingyour lunch, and especially
following that exact right mealplan, whatever that currently is
(02:13):
for the trends.
But here's what happens.
Life gets busy.
And stress happens, scheduleschange, and when you can't do it
perfectly, you end up doingnothing at all.
And I've seen this in clientsand stories they've told me,
especially from before we workedtogether.
It's a lot of the like, well,things went wrong and I threw my
(02:35):
hands up in the air and I waslike, I guess I can't do this.
I've heard that story time andtime again.
Um, I've also seen it myselfmany times I've been there, so
don't think I'm on a pedestalhere.
I know how this is.
It's one of the reasons why I dothis work, because I've been
there instead of thinking I haveto do everything right or it's
(02:55):
not worth it.
Try.
What's the smallest thing I cando today to support my health?
This is of course somethingwe've talked about a lot.
You and I, if you've beenlistening for any length of
time, you know I'm all abouttaking these small actions that
add up, let lifestyle change,take the time it needs to take.
(03:17):
Don't try to overhaul things inone go.
Here's some examples of somesmall things you might try to
do.
Add five grams of fiber to yourday, not to every meal.
We're talking small like to yourday.
This could be literally onepear, one add one pear to your
day, or a smear of avocado toyour sandwich.
(03:38):
Avocados are shockingly high infiber.
I.
Um, you could add a hundredsteps to your average step count
per day.
So look at whatever fitnesstracker or pedometer you might
be using.
Get your average for the week oreven for last month, and add
just a hundred steps to that.
That's your new step goal forevery day this week.
(03:58):
Um, you might focus on just onemeal.
Maybe you wanna dial in justyour breakfast this week or this
month, so try several differentones to find your a few go-tos.
Something that has protein, atleast 30 grams to start the day
is what I like.
Of course, that's dependent onyour current weight, your goal
weight, but that's a good roundnumber to shoot for if you don't
(04:20):
have an idea otherwise.
Um, so yeah, 30 grams of proteinand eight or so grams of fiber
for breakfast.
It's satiating feels like youdon't need to eat again for
three to four hours.
Finding that go-to breakfast ormaybe two or three of them and
getting that dialed in is agreat small action to start
with.
That can take, um, a some time,like let that take a couple of
(04:43):
weeks or even a whole month toget that really dialed in.
Maybe your small thing is tryinga new vegetable every week for
this month.
So that's four new vegetablesthis month.
I think I've mentioned this, butI tried eggplant in Ouie for the
first time in my entire life,and I'm almost 50 years old and
I have never eaten eggplant.
(05:04):
So I've had it a couple ways nowand I'm not like in love with
it, but I'm glad I tried it.
It was like a new vegetable andI'm like, okay.
I tried that and I definitelycould eat that roasted
ratatouille that I made.
I definitely could eat that.
Again, like many times it'sdefinitely going in the
rotation, but that gives yousome ideas for some small
actions.
This is what I'm talking about,with small actions to take or to
add onto notice that none ofthem were like, cut out this.
(05:29):
Big thing.
Why don't you try a week withoutsugar like you can, you can do
that, but that's not in thesmall things category, right?
So I'd love to hear some of yoursmall actions you're going to
try.
So feel free to leave those inthe comment section on the
Instagram post for this episode,or you can always DM me as well.
And if you need ideas for othersmall things, definitely, um,
(05:51):
let me know.
Okay.
Second thing to do once we'reout of this, kind of all or
nothing trap, is to define whatconsistency is.
Weight loss, especially forsomeone who's busy, isn't about
being perfect.
It's about being consistent.
A huge mistake I see is thinkingthat consistency is equal to
(06:12):
doing the same thing everysingle day.
That's not real life, that's notpossible, right?
You, you can't be a cookiecutter every single day.
Some days are smooth, some daysare chaotic.
A busy day won't look the sameas a calm day for the way that
you are taking care of yourself,and that's okay.
Weekdays look different thanweek weekends.
(06:33):
If your version of consistency.
Only works on the quote unquotegood days.
It's not actually sustainable.
So consistency means showing upfor yourself even when things
don't go as planned.
And it also means showing up forthe next thing that you do.
(06:54):
So consistency isn't just aboutdoing the same things every
single day.
Um, it's not about doing it all,it's just.
Continuing to keep going even inthe small ways.
So think about like brushingyour teeth.
You don't stop brushing yourteeth just because you forgot
one night.
You just do it again the nextday.
(07:16):
You don't overcompensate.
By brushing 10 times the nextday you just get back to your
normal routine.
So this is why I use the verynext bite technique.
Consistency means.
Doing what you can today, evenif it's a rough one, and then
making your very next bite righton plan.
So that means if you overatetoday, if you missed your
(07:38):
protein goals today, if youdidn't eat a single vegetable
tomorrow, your next bite isright on plan.
There's lots of versions ofthis.
James.
Clear said, missing once is anaccident.
Missing twice is the start of anew habit.
Anyone can have a badperformance, a bad workout, or a
bad day at work, but whensuccessful people fail, they
(07:59):
rebound quickly.
And um, that's the end of thequote.
But that's, I think, a goodexample of what consistency is.
Obviously, you're gonna have amiss.
Those things happen, butconsistency means that you get
back to what you really want foryourself as soon as you can.
(08:19):
So it's not perfection everyday, but it's consistently
making yourself a priority sothat when you have a miss of, or
just your whole day goes up inflames, you don't wait for
Monday or the start of a newmonth to get back on track.
so I jotted down five thingsthat you can do to get out of
this all or nothing mindset andcreate this kind of consistency,
(08:42):
especially when you're busy,because I just don't want you to
be overwhelmed.
I want you to start changingyour life in small, simple ways.
So first, focus on what you cancontrol.
You may not control yourschedule 100%.
You can't control your kidsgetting sick or the weather not
cooperating with your runschedule.
(09:04):
But you can control the smallchoices like adding protein to
your meals even when you're notmaking them yourself.
Making sure to.
To order in such a way at arestaurant that you're
prioritizing that protein orfiber, drinking water.
Choosing water over otherbeverages, moving your body even
for five minutes.
(09:25):
Get flexible with your workoutsif you need to.
Don't skip them because youdon't have a full 45 minutes you
originally planned.
If you don't have time to packyour lunch like you planned.
Order something that would besimilar to what you would have
packed.
So this is just all focusing onwhat you can control so you can
control what you order.
(09:45):
Even if you don't have time tomake a lunch and you go out to
lunch, you can still control.
What you're eating.
Um, number two, make decisionsahead of time.
This is huge when your busydecision fatigue is so real.
Take a moment in the morning orthe night before to decide what
you're going to eat, when you'llmove, and how you're gonna care
(10:07):
for yourself.
That's an extension on the 24hour practical plan.
You know it, you love it, youknow, I love making a plan for
your meals ahead of time, butthere's just so many other
decisions that you can makeahead of time as well.
The less thinking required inthe moment, the easier it is to
follow through.
The big reason that we do thisis because your higher human
(10:31):
brain is the part of the brainthat can think ahead.
And make good plans.
Your lower brain, thatinstinctual habitual part, the
um, you know, you've heard mecall it the animal brain, the
toddler brain.
That part of your brain doesn'treally think about your future.
It only thinks about the rightnow.
And so when we're using thatpart of the brain to make our
(10:53):
decisions, whether that's forour food or for our movement or
for our general self-careactivities, it's not
necessarily.
The, the best part of our brainto be using.
So when you make decisions aheadof time, you are more able to
access your future self And whatthat part really wants, because
that's the part of your brain,your higher brain that can plan
(11:17):
and think about the future.
So that's why it's so valuableto use that part of the brain to
make your decisions.
Um, number three, use simplerepeatable habits instead of
overcomplicating things, rely ona few small habits that you can
return to again and again.
(11:38):
Maybe it's that go-to breakfastthat keeps you full, a quick
walk after dinner or ajournaling practice to check in
with yourself.
Obviously this is a shout out tomy go-to meals guide that I'm
sure you already have.
But if not, check the show notesfor that link.
But also having habits for howyou make your grocery lists, for
example, can be a huge timesaver.
(11:58):
Anything you can put onautopilot with a habit for your
self-care is helpful.
That's, um.
Actually funny though, since I'malways telling you to keep your
eating habits, to keep youreating out of habit mode.
The difference here is eatingwhen you aren't hungry out of
habit, like when you grab asnack because you're getting in
the car only out of habit, notbecause you are actually hungry.
(12:21):
Or, um, like habitually snackingwhile watching tv.
I think you get what I meanhere, the difference between
habits that are helpful and theones that are interfering with
your ability to stop overeating.
So, I want you to think abouthabits you can incorporate that
are, again, small, repeatable,that don't overcomplicate things
(12:41):
that help you stay on track.
Number four, try keeping yourprogress visible.
So whether it's trackingworkouts or checking in with how
food makes you feel, or settingsmall daily goals, seeing your
progress builds momentum.
So this is the concept ofsticker charts.
(13:02):
Sticker charts work for kids.
Because human brains loveaccumulation and adult brains
don't really get over that.
If you find yourself to besomeone who likes this and
responds to this, considercreating a habit tracker in your
journal or use a Habit Trackerapp that allows you to, you
know, check things off.
(13:23):
You can also do something assimple as a marble jar.
And you add a marble to the jarevery time you go on a walk or
every day that you reach yourprotein goal.
Don't just add a marble for thequote unquote perfect days, but
just for a small goal you mightbe trying to work on for the
month.
So keeping your progress visibleis not, don't, don't hear me
(13:46):
saying like, taking progresspictures or um, measurements or
things like that.
It's not so much about the wayyour body looks as the.
Accumulation of those habits.
And this is something you can doeven when you're busy.
You, at the end of the day,you're like, Ooh, did I reach my
protein goal marble in the jar,or did I drink all my water
(14:07):
today?
Check that habit off.
Give that, you know, a, a redstar or whatever is the
accumulation there for yourhabit chart.
Um, okay.
Number five is check in, notcheck out.
So instead of ignoring your bodywhen things get stressful and
busy, I want you to just takeone minute I 30 seconds.
(14:30):
If you don't have a whole minuteto ask, what do I actually need
right now?
This small pause can preventemotional eating and reactive
choices.
Check in.
Don't check out.
Listen, weight loss should fitinto your life.
You shouldn't have to create alife centered around losing
(14:50):
weight.
I did this for many years.
My days were controlled by whatfad diet I was on.
I ignored the fact that smallconsistent actions would lead to
big results over time.
I always wanted to do the bigoverhaul diet.
And you know what those crashdiets.
They did give me big results.
I would lose weight the firstcouple weeks and I was like, oh,
(15:10):
it's working.
But then I had no basis of habitchange or real lifestyle changes
to actually keep that going.
So stop waiting for more timeand start working with the time
you already have.
I really don't subscribe to thenotion that everyone has the
same 24 hours in a day becausemy day looks completely
(15:33):
different than your day.
And I know because my day nowwith one singular teenager left
at home looks very differentthan when I had all four kids in
elementary and middle school.
I've been meeting up with afriend for swimming workouts and
she brings three kids to thechildcare at the gym.
When we're there, I bring justmyself, it takes her way more
(15:54):
time to get to that same gymclass and get home than it does
for me.
It takes her way more time toget lunch done with three kids.
And feed herself.
I just have to feed me and Iwork from home.
So I have different demands onmy time than my clients who are
working long hours or have toleave quite early for long
commutes or that travel forwork.
I've had clients with all ofthose situations.
(16:17):
We all have differing amounts oftime in that same 24 hours, but
rather than wish you had moretime or thinking about other
people that you know.
Have more or less time than youdo or have different lives,
start working with the time thatyou already have.
I think I've given you lots ofideas in this episode to do
(16:37):
that, but you know your lifebest and you know where you can
make a small change in yourroutine that doesn't actually.
Take more time.
That's what you're looking for,is making different choices that
don't take more time out of yourday.
Weight loss isn't about waitingfor the perfect time.
(16:57):
It's about learning how to adaptno matter what's going on in
your life.
Small steps doneconsistentlywill get you further
than any quote unquote perfectplan.
You can't sustain.
I really truly believe that ifthis episode resonated with you
and you're ready to get helpwith your sustainable plan, or
(17:18):
you need help building some ofthose small habits.
If you're feeling stuck in anyway, I'd love to help.
Don't forget to check out mythree part video series, what to
Do When You Overeat.
That link is in the show notesand you can also book a free
coaching session to see if myfull 12 week one-on-one coaching
program is right for you.
(17:38):
You can schedule it at the linkin the show notes.
Remember, it's not just aboutthe food.
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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