January 7, 2025 • 20 mins
If you want to lose weight forever, you will have to become a woman that eats better forever. I didn't say you have to eat perfect forever, just better.
In your heart, you know this to be true.
So how can you eat better today, than you did yesterday?
I am going to give you 3 areas to focus on, they will help you create permanent change.
And isn't that what we all want, weight loss that is sustainable!
I'd like to invite you to schedule a complimentary consultation with me HERE to discuss the changes you'd like to make to your body and life. These consultations are fun, powerful, and can be a catalyst for uncovering what needs to change to create a more beautiful body and life. ~ Courtney
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Unknown (00:06):
Music. Welcome to Modern body, modern life, the
podcast for women who want tolose weight permanently, feel in
control around food and learnhow to stop obsessing about
their body and food, a modernway of thinking about your
weight, your body and your lifeincludes mindset. I'm body and
life coach, Courtney Gray, andeach week I'm going to teach you
(00:29):
the mindset tools that arenecessary for changing the way
you eat forever. We will uncoverwhy you're eating when you said
you were going to stop, what todo when you're really craving
something, and how important itis to decide what you want to
believe is possible for you. Ibelieve we can get in the best
shape of our lives at any age, amodern body, a modern life, all
(00:53):
starts in your mind, and whenyou learn how to manage that,
losing weight permanentlybecomes so much easier. Welcome
to the podcast episode 59 eatingbetter today than you did
yesterday. It's January. I loveme some January. I'm so excited
(01:15):
about the new year. I really doget this way every year, but I
come in hot to the end of theyear, I come in hot. I really
have not taken much of a break,and so I haven't even done my
chosen my word of the year. Ihaven't chosen my question of
the year. I haven't even done abig review of last year and some
goal setting for this year.
Haven't done any of it yet, butthis week is going to be fun for
(01:37):
me, because I am hosting a goalsetting workshop with a group of
women entrepreneurs in myhometown. And so by putting
together that workshop for them,I know I'm going to take some
time to kind of start looking atmy own goals. And if someone you
know held a gun to my head rightnow and said, What are your
goals? I'm sure I could throwthem out there. But I really do
(01:58):
like to take time to reallythink about what feels aligned,
what feels exciting, what feelsa little out of reach but in an
exciting way, and what supportsmy family, and all those
different things. So I'm reallyexcited about that. I just
finished a huge launch, and Ihave a bunch of women starting
(02:18):
coaching with me this week andnext week, and I'm just so
excited to meet them and get toknow them. And I have two of the
women that are international, sothey're outside of the US, which
is so fun. And I'm just reallyexcited to start changing these
women's lives, because I knowthat this is so much more than
weight loss, and I know thattheir lives will be changed. So
(02:39):
that is so fun for me. I'm sohappy to have you listening to
the podcast. I have a lot morelisteners. I've almost doubled
my listeners in the lastprobably month, and so welcome.
I'm really happy to have you. Ihope that you find that I talk
about weight loss and mindsetand living your best life and up
leveling at any age. I hope youfind it different than anything
(03:02):
else out there. I would love foryou to write a review. I know
that's a big ask, because it'sgoing to take you a few minutes
to do that, but it would mean somuch to me. I think I have like
39 reviews, and when you write areview, even a little one, a
short one, it really does helpother women find my podcast. So
whether you write a review orwhether you share this podcast
(03:22):
with someone else, it would meanso much to me. So let's dive in
to the podcast. Eating bettertoday than you did yesterday. I
think as a society, we are verycaught up in very quick weight
loss, very quick. Let's get thisdone. Let's move on from this.
But it doesn't work. We knowthat, don't we? We know that we
(03:45):
have tried to do it quicklybefore, and then we gain the
weight back and we shame ourselfin the process, even though it's
not our problem. It's really thesystem's problem. It's the
problem of trying to do this waytoo fast and trying to not solve
the problem, but just quicklychange our eating. But today, I
do want to help you change youreating. But again, you know it's
(04:06):
always going to go back tomindset. Let's talk about eating
better today than you didyesterday. And I really just
it's a very simple way of I'mgoing to I'm going to dive into
how you can do this with mindsetand strategy. First, I want you
to ask yourself, Where are theproblem areas for me? And I want
you to be very, very honest. Italk to people all the time who,
(04:28):
in my professional opinion, arenot being radically honest, and
that is one of the problems withwhy they're not losing the
weight they want to lose, whythey're not as healthy as they
would like to be, and whilethey're not seeing the results
that they want to is they'rejust literally not being
radically honest. So we can alllook at our own diet and say, if
(04:52):
I were to eat better, what wouldI do? I could tell you right
now. I didn't even plan this,but let's go. Courtney, what.
What I do being radicallyhonest, I would lessen the
amount of chips I eat. I'vetalked about it before. My
sister and I joke around, and wesay that, like, 20% of our body
is made up of chips. I lovetortilla chips. And I think part
of the reason, if I'm beingradically honest, that I allow
(05:13):
myself to eat, and I don't eattons and tons of them, but I eat
the most days. And if I'm beingradically honest, one of the
reasons is, is because I feellike I really am so healthy,
it's like a justification. AndI'm not even saying right now
that I want to do anything aboutit. I don't right now, I don't,
but if I wanted to, if I were toclean up my diet, that's where I
(05:34):
would go first. And since Iwasn't planning on giving
examples of myself, and I'mcoming in hot with these. Let me
think for a second, what elsewould I do if I was being
radically honest, to eat bettertoday than I did yesterday. I
could get different types ofprotein sources. Now you might
be annoyed at that. You might belike, uh, but I'm eating pretty
I'm pretty dialed. I eat reallywell. I'm really proud of my
(05:57):
eating, but I could getdifferent sources of protein. I
eat a lot of chicken and salmon,and I really could try to get
some pork in there, some tofu,some edamame. I could eat even
more green peas, doing thosekind of things, trying to get
even some more red meat. I couldtry to get some other protein
sources, just to add a littlemore variety to my diet. Okay,
(06:20):
so that was unplanned, butthat's what I want you to do. I
want you to really be radicallyhonest with yourself, and I want
you to, number one, I'm gonnagive you some some, some things
you can do to eat better daytoday than you did yesterday.
Number one, you can baby step itmeaning like, let's think of the
mindset of how you can do betterbut not do perfect. The mindset
(06:44):
is the first step here, becausewhat most people do is, when
they think about baby steppingand eating a little better, what
do they do? They immediately.
When I talk to my clients, theyimmediately go to, is that even
going to be worth it. I mean itif I eat less, or if I eat less,
(07:04):
like less one packet of sugar orless creamer, or take one egg
yolk away and add an egg white.
I mean, is it really going tochange anything? Yes, that's the
mindset I want you to have. Iseven little tweaks are going to
benefit me in the long term. Sothe problem with a lot of
(07:24):
people's thinking is, is theythink, what's the point? Because
again, as a society, we're like,let's do let's go all or none,
let's black or white, cut outall the sugar and lose weight
quickly. And so then when wethink of like, I think for me, I
used to have sugar in my icedtea. And I remember one day
going, you know what? I think Iwant to only have half a little
(07:46):
packet of sugar than the wholepacket. I wasn't like, No, this
isn't going to be worth it. It'sjust, what's the point? I was
like, You know what? That'sgoing to baby step me into
someday not having any sugar atall. And now, for years, now
when I drink iced tea, I don'thave sugar. So the mindset, the
belief here is, is it possibleto get this done right slowly?
(08:10):
Because if you're stuck in theland of, oh, what's the point?
That's not going to do anythingfor you, for me today, you're
not going to be building newhabits. What stops us is the
mentality, the black and whitethinking of that that's not
gonna do enough. So what's thepoint? I was actually coaching a
client on this just today, andshe said something that is so
(08:31):
common that I hear all the timeis, you know, it's almost like,
if I'm not gonna go all in, thenwhat's the point? And I'm like,
answer, that answer that you'renot going to go all in, what's
the point? She goes, I could dobetter. Yes. I could get better
at doing a little bit, asopposed to not doing anything.
(08:52):
Yes. So that's what most peopledo. Most people think what's the
point? And then they end updoing nothing. What I would love
for you to do is to baby stepit, to do a little bit, and get
really good at doing a littlebit, and build upon that, the
rush towards our goals and theall or nothing mentality is what
(09:13):
hold people back from eatingbetter today than they did
yesterday, and then they end upgiving up. So if you think
about, like, six months fromnow, if you were willing to just
do a little bit better every dayand build on that, oh my god,
you would see some amazingresults. I'm taking a little
break to let you know, if youare loving the podcast, you have
(09:36):
to grab my free course, loseweight for the last time, the
mindset and strategy you've beenmissing. This free course is
available right now. It is forwomen who are tired of dieting
only to gain the weight back. Itis for women who want to lose
weight permanently and feel likethemselves again. I spent years
wanting to lose weight everymorning I would promise to eat
(09:57):
better that day, and then byfour o'clock. I would completely
change my mind. I would think Idon't care. It wasn't worth it.
I should just love myself. I'mgetting older. This is normal,
that my body is changing, and itshouldn't matter, but it did
matter, and it did matter to me.
I lost weight permanently bylearning how to feel in control
around food, eat better,consistently and follow through,
(10:19):
and this course will help you dothe same. So the link to get
immediate access to this freecourse is in the show notes.
It's also on my website, atCourtney Gray coaching.com you
are going to love it. Now, backto the show. I've had a lot of
clients use this with alcohol,because with alcohol, I have a
lot of clients that they don'twant to give it up altogether.
(10:40):
They really would like to drinkless. They acknowledge that they
would like to drink less. Theyfeel better when they only have
one drink or two drink. And sothey do that. They get
themselves to say, Okay, I'mjust going to have one. And can
they do that? Can they becomethe woman that just has one or
two whatever your situation is,if you normally have five
(11:01):
drinks, then yeah, can you havetwo? Can you do better today
than you did yesterday? And thefirst step is, would that be
worth it? Just to do better, youdon't have to have a dry
January. In fact, in my opinion,it would be better for you.
Instead of having a dry January,it would be better for you to
(11:21):
have a better January, becauseat the end of January, if you
have taken your alcohol fromwhere it is now to better,
you're far better off, becausethen you've learned the habits
and the skill of drinking betterthan just not drinking for one
month. Okay? So number two, toeating better today than you did
yesterday, is having bettersubstitutions, very similar kind
(11:44):
of to baby stepping it, butlike, what can you substitute
from what you're currentlyeating that might be better for
you? I've been doing a lot ofthis when it comes to desserts.
I love dessert two nights aweek, but I would like to go
from eating four like cookieswith have all the flour and
(12:06):
sugar and coconut all that tocan it be a healthier dessert?
Can it be something that isn'tquite as quote, unquote bad for
my body, but still tastes good?
And can it be a bettersubstitution? Maybe it means the
quantity. Can you eat less? Iknow sometimes I have popcorn,
(12:27):
and I can eat an outrageousamount of popcorn. I just have a
huge capacity to fill, probablybecause I don't eat big portions
of dinner most the time. And sothen I'm like, Oh, if I'm gonna
have popcorn, I mean, I couldeat five cups, six cups, easy,
if you really think about howbig a cup is. And so for me, can
I do better? Can I have popcorn?
But can I just have two cups?
(12:50):
And then what's going to happenwhen you have two Can you allow
yourself to want more and feelthat urge and not act on it. You
can, if you're not going to feelcomfortable, can you allow all
of it, and can you get used tothat? And a third way you can
(13:10):
eat better today than you didyesterday is remind yourself it
doesn't have to be a party inyour mouth. It doesn't have to
be a party all the time. Itdoesn't mean there's no party. A
diet is no party, right? Threeweeks no party in the mouth. But
what would be better for you?
What would be, who you would beto have less of a party? Be very
(13:31):
intentional about the parties inyour mouth. I did a whole
podcast, if you're like, What isshe talking about? I did a whole
podcast on having food not be aparty in your mouth a few months
ago. You can scroll down andfind that podcast, but basically
it's the idea of as a society,we want everything to be a
(13:53):
flavor explosion in our mouth, aparty in our mouth. But that's
not really what food is supposedto be for human beings. Food is
supposed to be fuel. It'ssupposed to be energy, it's
supposed to be medicine. And Ithink that we've, we've kind of
gotten gotten away fromourselves a little bit. People
gotten away from ourselves alittle bit, and it's all a party
(14:14):
in our mouth. But here's what Iwant for you. I want you to take
some of the food away from theparty and make it be a party in
your body, a party in yourweight loss, a party in your
health, a party in the way youfeel. A party in the way you
feel when you're naked, a partyin the way you feel when you're
intimate with somebody, a partyin the way you get dressed in
(14:37):
the morning and put your clotheson that, I promise you, is more
fun of a party if you can havefood, be less of a party in your
mouth. So if you want to eatbetter today than you did, let
yesterday. Can you say, how canwe take away some of the party?
I don't hear other peopletalking about this, but I think
this is important everything youput. Your mouth does not have to
(14:59):
taste good. Now I'm not sayingit has to taste disgusting, not
at all. But can you eatsomething and have it just be
like, it's not the greatestthing I've ever eaten, but is it
healthy? But is it having youtake one step closer to your
goals? And here's what thebeautiful thing that's going to
happen, because in that moment,that one meal is not going to
affect your weight that much,but what you are going to do is
(15:21):
over and over and over again,you are going to get used to
eating sometimes and having itnot be a party, and that will be
no big deal. I cannot tell youhow many times I am eating
something, and someone will lookat me and say, is that good? And
I'm like, No,or is that like, sometimes I'll
(15:41):
order something and my kids willbe like, Oh, that doesn't sound
very good. Yeah, it doesn't, youknow, you know. Again, not
horrible. Doesn't mean that I'mordering something horrible, but
it can be something that's nobig deal that I'm getting used
to. My husband is a greatexample about this. He is really
trying to not heat for a whilenow, he's been really trying to
(16:02):
not eat a lot of cholesterol. Sowhen we go to breakfast in the
morning, he will get an eggwhite omelet with they have at
this local restaurant, they havelike a balsamic vinegar on the
omelet, which I don't love, so Ialways have it without and so
he'll get it without that. He'llalso get it without cheese. So
an egg, white omelet withoutcheese, without vasomic Vinegar.
(16:22):
A lot of people would be like,that sounds disgusting, but he
loves it. Now he didn't love itat first. I'm sure the first
time he had an omelet with nocheese, he was probably
definitely noticing this is notas good, but now it's nothing to
him. It's who he is, I don'teven think he thinks about it.
When he goes to any restaurantand get something without
(16:44):
cheese, when we get tacos, hegets them without cheese, it's
just no big deal. So that iswhat you can imagine for you,
is, can that be no big deal? Iremember I did this when I was
drinking, and I when I wasdrinking a lot of, what was it?
Oh, vodka tonics with lime. AndI remember one day looking just
(17:06):
like, I'm like, How can I cleanup my drinking? Like, less
calories for my drinking, right?
If I want to drink once in awhile. But I don't, you know, I
used to drink long ago, like,Mike's Hard Lemonade. And then I
saw how many calories were inthat, and I was like, Oh, my
God. And so then I starteddrinking vodka tonics. One of my
friends said, Oh, if you'relooking for like, a low calorie
drink, vodka tonic. Then I waslike, How can we clean this up
(17:27):
even more? Because I got used tovodka tonic. I went from Mike's
Hard Lemonade, which isliterally now I could not drink
because it sounds so sugary tome. Then I went to vodka tonic,
and then I started drinkingvodka sodas. And at first, it
was a little rough. At first, itwas a little rough. I remember
saying to a bartender one time,can I get as many goddamn limes
as you could possibly stick inthat drink? And he totally left,
(17:49):
and I think he rimmed the glasswith limes. I'm like, perfect,
because I wanted a lot of limejuice. But then I got to a point
where I'm like, one lime vodkasoda, no problem. And now, if I
had a vodka tonic, I don't thinkI would like it. It would be too
sweet for me. Your taste budswill change as you do this work,
your taste buds will change. Andmy husband's taste buds change.
(18:11):
He doesn't have, doesn't have,doesn't do cheese on most
things. I don't do butter onpopcorn. So sometimes no big
deal. It was a big deal at onetime. So what can you do to make
it be less of a party and babystep it so you're not crying
while you're eating the firsttime you're doing it? But it can
be really subtle things that inthe long run, you can become the
(18:35):
woman that does thingsdifferently. Last example I'll
give you is coffee. I've walkeda lot of my clients through this
too, because they've said, I'veheard you say that you get a
black Americano. I got one, andit was absolutely disgusting. I
couldn't even finish it. I'mlike, I hear you. I hear you. So
what do you do now? And theysay, Well, now I do my coffee
with one sort of sugar and a bitof creamer. And I say, Okay, so
(18:58):
do everything, but do half theamount of sugar, and do that for
a month and see what happens,and then do a little bit less,
maybe dial back on the creamer,a little bit less, a little bit
less. I remember that's what Idid. I used to do creamer and
sugar, like a whole packet ofsugar and creamer, and I slowly
weaned myself off. It's weaningyourself off. And now a black
(19:21):
American is nothing. I love anespresso too. Now it's nothing
to me. So how can it be less ofa party? How can we baby step
this? How can we do bettersubstitutions with your desserts
or with your bread or whateverit is you're eating? We know
that it's going to take beingradically honest at first, and
(19:43):
let's go. Let's change you.
Think about you becoming thewoman that does things
differently. You will be amazedat the changes you will see if
you give yourself time to do itright. Have a great tuesday if
you are ready to. Weight andkeep it off permanently and feel
confident and at peace aroundfood. I invite you to head to
Courtney Gray coaching.com tolearn about how to work with me.
(20:07):
I work with women privately, oneon one, and I also offer small
group coaching. There is a linkto my website in the show notes
you.
Music. Welcome to Modern body, modern life, the
podcast for women who want tolose weight permanently, feel in
control around food and learnhow to stop obsessing about
their body and food, a modernway of thinking about your
weight, your body and your lifeincludes mindset. I'm body and
life coach, Courtney Gray, andeach week I'm going to teach you
(00:29):
the mindset tools that arenecessary for changing the way
you eat forever. We will uncoverwhy you're eating when you said
you were going to stop, what todo when you're really craving
something, and how important itis to decide what you want to
believe is possible for you. Ibelieve we can get in the best
shape of our lives at any age, amodern body, a modern life, all
(00:53):
starts in your mind, and whenyou learn how to manage that,
losing weight permanentlybecomes so much easier. Welcome
to the podcast episode 59 eatingbetter today than you did
yesterday. It's January. I loveme some January. I'm so excited
(01:15):
about the new year. I really doget this way every year, but I
come in hot to the end of theyear, I come in hot. I really
have not taken much of a break,and so I haven't even done my
chosen my word of the year. Ihaven't chosen my question of
the year. I haven't even done abig review of last year and some
goal setting for this year.
Haven't done any of it yet, butthis week is going to be fun for
(01:37):
me, because I am hosting a goalsetting workshop with a group of
women entrepreneurs in myhometown. And so by putting
together that workshop for them,I know I'm going to take some
time to kind of start looking atmy own goals. And if someone you
know held a gun to my head rightnow and said, What are your
goals? I'm sure I could throwthem out there. But I really do
(01:58):
like to take time to reallythink about what feels aligned,
what feels exciting, what feelsa little out of reach but in an
exciting way, and what supportsmy family, and all those
different things. So I'm reallyexcited about that. I just
finished a huge launch, and Ihave a bunch of women starting
(02:18):
coaching with me this week andnext week, and I'm just so
excited to meet them and get toknow them. And I have two of the
women that are international, sothey're outside of the US, which
is so fun. And I'm just reallyexcited to start changing these
women's lives, because I knowthat this is so much more than
weight loss, and I know thattheir lives will be changed. So
(02:39):
that is so fun for me. I'm sohappy to have you listening to
the podcast. I have a lot morelisteners. I've almost doubled
my listeners in the lastprobably month, and so welcome.
I'm really happy to have you. Ihope that you find that I talk
about weight loss and mindsetand living your best life and up
leveling at any age. I hope youfind it different than anything
(03:02):
else out there. I would love foryou to write a review. I know
that's a big ask, because it'sgoing to take you a few minutes
to do that, but it would mean somuch to me. I think I have like
39 reviews, and when you write areview, even a little one, a
short one, it really does helpother women find my podcast. So
whether you write a review orwhether you share this podcast
(03:22):
with someone else, it would meanso much to me. So let's dive in
to the podcast. Eating bettertoday than you did yesterday. I
think as a society, we are verycaught up in very quick weight
loss, very quick. Let's get thisdone. Let's move on from this.
But it doesn't work. We knowthat, don't we? We know that we
(03:45):
have tried to do it quicklybefore, and then we gain the
weight back and we shame ourselfin the process, even though it's
not our problem. It's really thesystem's problem. It's the
problem of trying to do this waytoo fast and trying to not solve
the problem, but just quicklychange our eating. But today, I
do want to help you change youreating. But again, you know it's
(04:06):
always going to go back tomindset. Let's talk about eating
better today than you didyesterday. And I really just
it's a very simple way of I'mgoing to I'm going to dive into
how you can do this with mindsetand strategy. First, I want you
to ask yourself, Where are theproblem areas for me? And I want
you to be very, very honest. Italk to people all the time who,
(04:28):
in my professional opinion, arenot being radically honest, and
that is one of the problems withwhy they're not losing the
weight they want to lose, whythey're not as healthy as they
would like to be, and whilethey're not seeing the results
that they want to is they'rejust literally not being
radically honest. So we can alllook at our own diet and say, if
(04:52):
I were to eat better, what wouldI do? I could tell you right
now. I didn't even plan this,but let's go. Courtney, what.
What I do being radicallyhonest, I would lessen the
amount of chips I eat. I'vetalked about it before. My
sister and I joke around, and wesay that, like, 20% of our body
is made up of chips. I lovetortilla chips. And I think part
of the reason, if I'm beingradically honest, that I allow
(05:13):
myself to eat, and I don't eattons and tons of them, but I eat
the most days. And if I'm beingradically honest, one of the
reasons is, is because I feellike I really am so healthy,
it's like a justification. AndI'm not even saying right now
that I want to do anything aboutit. I don't right now, I don't,
but if I wanted to, if I were toclean up my diet, that's where I
(05:34):
would go first. And since Iwasn't planning on giving
examples of myself, and I'mcoming in hot with these. Let me
think for a second, what elsewould I do if I was being
radically honest, to eat bettertoday than I did yesterday. I
could get different types ofprotein sources. Now you might
be annoyed at that. You might belike, uh, but I'm eating pretty
I'm pretty dialed. I eat reallywell. I'm really proud of my
(05:57):
eating, but I could getdifferent sources of protein. I
eat a lot of chicken and salmon,and I really could try to get
some pork in there, some tofu,some edamame. I could eat even
more green peas, doing thosekind of things, trying to get
even some more red meat. I couldtry to get some other protein
sources, just to add a littlemore variety to my diet. Okay,
(06:20):
so that was unplanned, butthat's what I want you to do. I
want you to really be radicallyhonest with yourself, and I want
you to, number one, I'm gonnagive you some some, some things
you can do to eat better daytoday than you did yesterday.
Number one, you can baby step itmeaning like, let's think of the
mindset of how you can do betterbut not do perfect. The mindset
(06:44):
is the first step here, becausewhat most people do is, when
they think about baby steppingand eating a little better, what
do they do? They immediately.
When I talk to my clients, theyimmediately go to, is that even
going to be worth it. I mean itif I eat less, or if I eat less,
(07:04):
like less one packet of sugar orless creamer, or take one egg
yolk away and add an egg white.
I mean, is it really going tochange anything? Yes, that's the
mindset I want you to have. Iseven little tweaks are going to
benefit me in the long term. Sothe problem with a lot of
(07:24):
people's thinking is, is theythink, what's the point? Because
again, as a society, we're like,let's do let's go all or none,
let's black or white, cut outall the sugar and lose weight
quickly. And so then when wethink of like, I think for me, I
used to have sugar in my icedtea. And I remember one day
going, you know what? I think Iwant to only have half a little
(07:46):
packet of sugar than the wholepacket. I wasn't like, No, this
isn't going to be worth it. It'sjust, what's the point? I was
like, You know what? That'sgoing to baby step me into
someday not having any sugar atall. And now, for years, now
when I drink iced tea, I don'thave sugar. So the mindset, the
belief here is, is it possibleto get this done right slowly?
(08:10):
Because if you're stuck in theland of, oh, what's the point?
That's not going to do anythingfor you, for me today, you're
not going to be building newhabits. What stops us is the
mentality, the black and whitethinking of that that's not
gonna do enough. So what's thepoint? I was actually coaching a
client on this just today, andshe said something that is so
(08:31):
common that I hear all the timeis, you know, it's almost like,
if I'm not gonna go all in, thenwhat's the point? And I'm like,
answer, that answer that you'renot going to go all in, what's
the point? She goes, I could dobetter. Yes. I could get better
at doing a little bit, asopposed to not doing anything.
(08:52):
Yes. So that's what most peopledo. Most people think what's the
point? And then they end updoing nothing. What I would love
for you to do is to baby stepit, to do a little bit, and get
really good at doing a littlebit, and build upon that, the
rush towards our goals and theall or nothing mentality is what
(09:13):
hold people back from eatingbetter today than they did
yesterday, and then they end upgiving up. So if you think
about, like, six months fromnow, if you were willing to just
do a little bit better every dayand build on that, oh my god,
you would see some amazingresults. I'm taking a little
break to let you know, if youare loving the podcast, you have
(09:36):
to grab my free course, loseweight for the last time, the
mindset and strategy you've beenmissing. This free course is
available right now. It is forwomen who are tired of dieting
only to gain the weight back. Itis for women who want to lose
weight permanently and feel likethemselves again. I spent years
wanting to lose weight everymorning I would promise to eat
(09:57):
better that day, and then byfour o'clock. I would completely
change my mind. I would think Idon't care. It wasn't worth it.
I should just love myself. I'mgetting older. This is normal,
that my body is changing, and itshouldn't matter, but it did
matter, and it did matter to me.
I lost weight permanently bylearning how to feel in control
around food, eat better,consistently and follow through,
(10:19):
and this course will help you dothe same. So the link to get
immediate access to this freecourse is in the show notes.
It's also on my website, atCourtney Gray coaching.com you
are going to love it. Now, backto the show. I've had a lot of
clients use this with alcohol,because with alcohol, I have a
lot of clients that they don'twant to give it up altogether.
(10:40):
They really would like to drinkless. They acknowledge that they
would like to drink less. Theyfeel better when they only have
one drink or two drink. And sothey do that. They get
themselves to say, Okay, I'mjust going to have one. And can
they do that? Can they becomethe woman that just has one or
two whatever your situation is,if you normally have five
(11:01):
drinks, then yeah, can you havetwo? Can you do better today
than you did yesterday? And thefirst step is, would that be
worth it? Just to do better, youdon't have to have a dry
January. In fact, in my opinion,it would be better for you.
Instead of having a dry January,it would be better for you to
(11:21):
have a better January, becauseat the end of January, if you
have taken your alcohol fromwhere it is now to better,
you're far better off, becausethen you've learned the habits
and the skill of drinking betterthan just not drinking for one
month. Okay? So number two, toeating better today than you did
yesterday, is having bettersubstitutions, very similar kind
(11:44):
of to baby stepping it, butlike, what can you substitute
from what you're currentlyeating that might be better for
you? I've been doing a lot ofthis when it comes to desserts.
I love dessert two nights aweek, but I would like to go
from eating four like cookieswith have all the flour and
(12:06):
sugar and coconut all that tocan it be a healthier dessert?
Can it be something that isn'tquite as quote, unquote bad for
my body, but still tastes good?
And can it be a bettersubstitution? Maybe it means the
quantity. Can you eat less? Iknow sometimes I have popcorn,
(12:27):
and I can eat an outrageousamount of popcorn. I just have a
huge capacity to fill, probablybecause I don't eat big portions
of dinner most the time. And sothen I'm like, Oh, if I'm gonna
have popcorn, I mean, I couldeat five cups, six cups, easy,
if you really think about howbig a cup is. And so for me, can
I do better? Can I have popcorn?
But can I just have two cups?
(12:50):
And then what's going to happenwhen you have two Can you allow
yourself to want more and feelthat urge and not act on it. You
can, if you're not going to feelcomfortable, can you allow all
of it, and can you get used tothat? And a third way you can
(13:10):
eat better today than you didyesterday is remind yourself it
doesn't have to be a party inyour mouth. It doesn't have to
be a party all the time. Itdoesn't mean there's no party. A
diet is no party, right? Threeweeks no party in the mouth. But
what would be better for you?
What would be, who you would beto have less of a party? Be very
(13:31):
intentional about the parties inyour mouth. I did a whole
podcast, if you're like, What isshe talking about? I did a whole
podcast on having food not be aparty in your mouth a few months
ago. You can scroll down andfind that podcast, but basically
it's the idea of as a society,we want everything to be a
(13:53):
flavor explosion in our mouth, aparty in our mouth. But that's
not really what food is supposedto be for human beings. Food is
supposed to be fuel. It'ssupposed to be energy, it's
supposed to be medicine. And Ithink that we've, we've kind of
gotten gotten away fromourselves a little bit. People
gotten away from ourselves alittle bit, and it's all a party
(14:14):
in our mouth. But here's what Iwant for you. I want you to take
some of the food away from theparty and make it be a party in
your body, a party in yourweight loss, a party in your
health, a party in the way youfeel. A party in the way you
feel when you're naked, a partyin the way you feel when you're
intimate with somebody, a partyin the way you get dressed in
(14:37):
the morning and put your clotheson that, I promise you, is more
fun of a party if you can havefood, be less of a party in your
mouth. So if you want to eatbetter today than you did, let
yesterday. Can you say, how canwe take away some of the party?
I don't hear other peopletalking about this, but I think
this is important everything youput. Your mouth does not have to
(14:59):
taste good. Now I'm not sayingit has to taste disgusting, not
at all. But can you eatsomething and have it just be
like, it's not the greatestthing I've ever eaten, but is it
healthy? But is it having youtake one step closer to your
goals? And here's what thebeautiful thing that's going to
happen, because in that moment,that one meal is not going to
affect your weight that much,but what you are going to do is
(15:21):
over and over and over again,you are going to get used to
eating sometimes and having itnot be a party, and that will be
no big deal. I cannot tell youhow many times I am eating
something, and someone will lookat me and say, is that good? And
I'm like, No,or is that like, sometimes I'll
(15:41):
order something and my kids willbe like, Oh, that doesn't sound
very good. Yeah, it doesn't, youknow, you know. Again, not
horrible. Doesn't mean that I'mordering something horrible, but
it can be something that's nobig deal that I'm getting used
to. My husband is a greatexample about this. He is really
trying to not heat for a whilenow, he's been really trying to
(16:02):
not eat a lot of cholesterol. Sowhen we go to breakfast in the
morning, he will get an eggwhite omelet with they have at
this local restaurant, they havelike a balsamic vinegar on the
omelet, which I don't love, so Ialways have it without and so
he'll get it without that. He'llalso get it without cheese. So
an egg, white omelet withoutcheese, without vasomic Vinegar.
(16:22):
A lot of people would be like,that sounds disgusting, but he
loves it. Now he didn't love itat first. I'm sure the first
time he had an omelet with nocheese, he was probably
definitely noticing this is notas good, but now it's nothing to
him. It's who he is, I don'teven think he thinks about it.
When he goes to any restaurantand get something without
(16:44):
cheese, when we get tacos, hegets them without cheese, it's
just no big deal. So that iswhat you can imagine for you,
is, can that be no big deal? Iremember I did this when I was
drinking, and I when I wasdrinking a lot of, what was it?
Oh, vodka tonics with lime. AndI remember one day looking just
(17:06):
like, I'm like, How can I cleanup my drinking? Like, less
calories for my drinking, right?
If I want to drink once in awhile. But I don't, you know, I
used to drink long ago, like,Mike's Hard Lemonade. And then I
saw how many calories were inthat, and I was like, Oh, my
God. And so then I starteddrinking vodka tonics. One of my
friends said, Oh, if you'relooking for like, a low calorie
drink, vodka tonic. Then I waslike, How can we clean this up
(17:27):
even more? Because I got used tovodka tonic. I went from Mike's
Hard Lemonade, which isliterally now I could not drink
because it sounds so sugary tome. Then I went to vodka tonic,
and then I started drinkingvodka sodas. And at first, it
was a little rough. At first, itwas a little rough. I remember
saying to a bartender one time,can I get as many goddamn limes
as you could possibly stick inthat drink? And he totally left,
(17:49):
and I think he rimmed the glasswith limes. I'm like, perfect,
because I wanted a lot of limejuice. But then I got to a point
where I'm like, one lime vodkasoda, no problem. And now, if I
had a vodka tonic, I don't thinkI would like it. It would be too
sweet for me. Your taste budswill change as you do this work,
your taste buds will change. Andmy husband's taste buds change.
(18:11):
He doesn't have, doesn't have,doesn't do cheese on most
things. I don't do butter onpopcorn. So sometimes no big
deal. It was a big deal at onetime. So what can you do to make
it be less of a party and babystep it so you're not crying
while you're eating the firsttime you're doing it? But it can
be really subtle things that inthe long run, you can become the
(18:35):
woman that does thingsdifferently. Last example I'll
give you is coffee. I've walkeda lot of my clients through this
too, because they've said, I'veheard you say that you get a
black Americano. I got one, andit was absolutely disgusting. I
couldn't even finish it. I'mlike, I hear you. I hear you. So
what do you do now? And theysay, Well, now I do my coffee
with one sort of sugar and a bitof creamer. And I say, Okay, so
(18:58):
do everything, but do half theamount of sugar, and do that for
a month and see what happens,and then do a little bit less,
maybe dial back on the creamer,a little bit less, a little bit
less. I remember that's what Idid. I used to do creamer and
sugar, like a whole packet ofsugar and creamer, and I slowly
weaned myself off. It's weaningyourself off. And now a black
(19:21):
American is nothing. I love anespresso too. Now it's nothing
to me. So how can it be less ofa party? How can we baby step
this? How can we do bettersubstitutions with your desserts
or with your bread or whateverit is you're eating? We know
that it's going to take beingradically honest at first, and
(19:43):
let's go. Let's change you.
Think about you becoming thewoman that does things
differently. You will be amazedat the changes you will see if
you give yourself time to do itright. Have a great tuesday if
you are ready to. Weight andkeep it off permanently and feel
confident and at peace aroundfood. I invite you to head to
Courtney Gray coaching.com tolearn about how to work with me.
(20:07):
I work with women privately, oneon one, and I also offer small
group coaching. There is a linkto my website in the show notes
you.
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