May 20, 2023 • 30 mins
OUTWEIGH: For the first (near) 30 years of my life, my relationship with food had 2 'modes'.
✔️ On
-OR-
❌ Off
There was no middle ground for me. I was either walking around day-in, day-out as:
👮♀️ My Inner Food Police: 🚨
Micromanaging every morsel of food I ate or thought about eating. Controlling myself, restricting myself, punishing myself, and persuading myself not to eat certain things because they were "bad" or "not healthy". Obsession. Harsh judgments. All that shame, blame, guilt, comparison, and perfectionism...
-OR-
🍨 🍕My Inner Rebel (See also: Inner Glutton!) 🍩🍔
Carefree abandonment – eating whatever I could get my hands on. Gluttonously over-stuffing myself. Binging on the weekends. Utter lack of care of my body, what I ate, how I moved, and my health in general. But also feeling like I had to "get it all in" over the weekend before I went back into "Police" mode on Monday.
And THIS was my life for nearly 30 years!
Bouncing from one extreme to the other: I would diet and restrict until I couldn’t possibly take it anymore, and then....I would TOTALLY let myself go.
But the day came that I hit my 'enough is enough' point, and I realized that if I didn't change my STRATEGY and change the STORIES around food and my body that were keeping me stuck, this is how it would ALWAYS be!
And that scared the crap out of me, and THAT is when I knew I had to set out to change it.
Because...
★ I was SICK of all the dieting and restricting and constantly playing 'food police'.
★ I was SICK of all the judging and shaming and EMOTION that came alongside food.
★ I was SICK of hating what I had to DO, who I had to BE, and how I had to FEEL to get the "body I always wanted".
It was EXHAUSTING. And I was the OPPOSITE of FREE.
So if YOU are still stuck on that on-again, off-again roller coaster with food or your body or your emotions, I'm here to tell you:
There IS a better way! And you don't have to live like this!
And that’s why I break down what’s happening deep down in your BRAIN when this happens...and how to stop it in its tracks.
Link Mentioned:
Watch the Stressless Eating Webinar where Leanne walks you through her exact 5 Step Game Plan her clients use to heal themselves from the all-or-nothing diet mentality for good....but WITHOUT restricting themselves, punishing their bodies, (and definitely WITHOUT ever having to use words like macros, low-carb, or calorie burn) 😉
HOST: www.StresslessEating.com // @LeanneEllington
To contact Amy about Outweigh: hello@outweighpodcast.com
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I won't let my body out be outwait everything that
I'm made, don't won't spend my life trying to change.
I'm learning to love who I am. A You'm strong,
I feel free, I know every part of me it
is beautiful and then will always out way if you
(00:24):
feel it with your hands and be here, She'll some
love to the food. I get there, say God, day
Ana did you and die out way? Happy Saturday, out Wigh.
I'm Leanne Ellington and I'm a friend of Amy's and
the author and creator of Stressless Eating, and I'm back
again as the resident guest host for a few episodes
(00:45):
of Outwagh, which we started doing a few weeks ago.
So if you miss those, definitely go back and check
those out. And we're gonna just keep this train rolling
with this week's episode all about how or why weekend
self sabotage is a thing and what to do about it.
So let's go ahead and dive on in. So, for
the first thirty years of my life, my relationship with
(01:07):
food had two modes. There was on or there was off. Okay,
there was no middle ground for me. I was either
walking around day in, day out as what I call
my inner food police, so you know, micromanaging every morsel
of food I ate or thought about eating, controlling myself,
restricting myself, punishing myself and persuading myself not to eat
(01:30):
certain things because they were air quotes bad or not healthy.
And of course this was paired with obsession and harsh
judgments and all of that shame, blame, guilt, the comparison itis,
the perfectionism. I could go on and on. So there
was that side of me, my inner food police side,
and then there was my alter ego, my inner rebel
(01:52):
or also known as my inner glutton, and when she
was in charge, it was all out care free abandonment,
eating whatever I could get my hands on, you know,
gluttonously over stuffing my face and binging on the weekends,
and just utter lack of care of my body or
what I ate, how I moved, and just my health
in general, but also feeling like I had to kind
(02:14):
of you know, get it all in over the weekend
before I went back into my inner police mode on Monday.
And this was my life for nearly thirty years, so
bouncing from one extreme to the other. So I would
diet and restrict until I couldn't possibly take it anymore,
and then I would totally let myself go, and this
(02:35):
more or less off the rails behavior would continue until
I either you know, just felt like crap physically or
all of that guilt and shame seeped in, and then
back into police mode I would go. There was no
middle ground, only two ends of the same switch. I
was either on or I was off. And this caused
(02:55):
me to live on that up and down all or
nothing results roller coaster that I'm always talking about with
my clients, and the reality is it's a prison, and
one that I didn't have a clue how to escape from.
Not to mention that the world was throwing more diets
at me, you know, more on and off switches and
more of that definition of insanity. So the day came
(03:18):
that I did eventually hit my version of that enough
is enough point, and I realized that if I didn't
change my strategy and change the stories around food and
my body that were keeping me stuck, this is how
it would always be. And honestly, that is the part
that genuinely scared the crap out of me. Right, It
wasn't the way it was that it was that mental prison,
(03:41):
and that is when I knew that I had to
set out and change it, because for me, I had
to get sick of all the dieting and restricting and
constantly playing food police. And I had to get sick
of all the judging and shaming, an emotion that was
coming alongside food for me. And I had to get
sick of hating what I had to do and who
(04:02):
I had to be and how I had to feel
to get the body that I always, you know, thought
I wanted, even though that was an illusion as well, right,
but it was exhausting and I was the opposite of free.
So if you are still stuck on that on again
off again roller coaster with food or your body or
your emotions, I'm here to, first of all, just give
(04:24):
you so much love and so much compassion and so
much grace. There is nothing wrong with you. You are
not weak willed or a self sabotager or destined to
stay this way forever, even if it feels like it.
You simply learned it, just like I learned it, and
just like my clients learned it. But I'm also here
to tell you and encourage you that there is a
(04:46):
better way, and you can unlearn it and you don't
have to live like this. But also, and I'm just being,
you know, really real with you, because that's how we
roll on out. Weigh you'll never earn back your freedom
and never break free from the prison if you're living
in a world of control, especially around food, because control
(05:06):
is the opposite of freedom. Now, I want to just
slow down and say that again, because honestly, it felt
a bit counterintuitive to me the first time I heard
it that control is the opposite of freedom and dieting, well,
it's it's simply a form of control and it's not freedom.
So before we get into all of that, I believe
(05:26):
that first it's important to understand why we do what
we do and just have a heightened awareness of it
so we can, you know, first and foremost, just relinquish
any shame about it, because again, there's nothing to be
ashamed of. It's just something that you learn, but also
to help you go move forward and not stay stuck.
So why do we do it? Why do we feel
(05:47):
gung ho one minute and then the next minute we
feel totally out of control? And why do we, as
one of my clients described it, feel like we have
this Jeckyl hide personality where one minute we are this
hyperd disciplined version of ourselves and one minute we feel
like our own inner rebel is like she's off her
leash to be honest, and we're just going along for
the ride. Right. So here's the thing, the way I
(06:10):
see it, we all have our own individual cause and
effect cycle for that cycle, for the overeating, and then
the control or I say control in air quotes. But
what I'm going to do is this, I'm simply just
going to share the three most common cause and effect
cycles that were coming up for me in my life
and the most common ones I see with my clients,
(06:30):
and honestly, I truly believe they really do just have
to be addressed if you ever want to be free
of the vicious cycle. So the first cause and effect
is the diet mentality. So whenever we're playing the game
of eat less, move more, or the game of control restriction, deprivation, obsession,
(06:51):
or the game of you know, air quotes, can can't
have that, or should shouldn't eat that? Or good bad,
right wrong foods, it's only a matter of time before
we can't take it any longer and stray from the
plan and overeat, but again, it's not your fault. Even
the most disciplined and strong willed woman can't win that
(07:11):
when you're playing a losing game. And this is where
I want to remind you of the weight of the weight.
And I've talked about it on almost every episode of
Outweigh and Full Disclosure. Most likely we'll talk about it
on future episodes because it's so important. So when I
say the weight of the weight, what I mean is
that the weight on your body isn't the real weight.
(07:33):
The real weight is all this other stuff that you've
been carrying around with you, and that's the real weight
that needs to be ditched. That is the weight that's
truly weighing you down and keeping you on that up
and down roller coaster or keeping you either all in
or all out and leaving you to deal with that
dreaded bounce back effect that comes alongside the diet mentality.
(07:56):
So there's four weight of the weights that I teach
my clients specifically, But the first weight of the weight
is the one I want to talk about today because
it addresses this specifically. It's the weight of the restriction, deprivation, punishment, persuasion,
and stress that typically comes alongside food, and it does
not have to. It's optional because food is not the problem,
(08:20):
and food is not some enemy that needs to be
fought against, even if it feels like it. The diet
mentality is the enemy. If there is one right, and
the diet mentality is the problem, it's that all or nothing,
black and white up down on off roller coaster that
is causing and perpetuating the problem because you can't ever
(08:40):
get off it, or if you do get off of it,
you become terrified that you'll go gain weight or go
off your version of the deep end. Either way, you
feel or you end up in this feeling that you're
kind of like a slave to it, like you're its hostage,
and it controls your life more than you do. So
the truth is this is the real weight, and this
(09:02):
just perpetuates your struggle with food and your body. And
for honest, it actually makes things worse because as it's
really stressful. I mean, it doesn't take a rocket scientist
to figure out that living like this it puts this
new type of stress on our already stressful lives. But
I would even go as far as say it's fattening.
And here's what I mean. So I call this the
(09:24):
tail of two cookies, and I want to show you
what happens when you take the same cookie, but you
have two very different sets of thoughts about the same cookie.
Hence the tail of two cookies. So let's look at
the first example. So if I eat a cookie and
I'm in that binge restrict cycle or I'm in you know,
(09:47):
the drama of eating a cookie because I'm feeling guilty
because I think it's air quotes bad, or because i
feel like I'm doing something wrong, or I'm simply eliciting
any other air quotes negative emotions. And I say air
quotes because obviously we're not. You can't see me putting
them up. But there's no real negative emotions. They just
are emotions, but they don't always feel good. So that's
what I mean. But when you're in this place, when
(10:10):
you're in that stressful you know downward spiral. Not only
does this stimulate the fight or flight sympathetic branch of
your nervous system, but it creates this ripple effect and
a downward spiral on every system of systems in your body.
So hormones, respiratory, digestive, even down to all the metabolic processes,
and of course it's more complex than this. I'm definitely
(10:32):
oversimplifying it, but you get the gist. Not surprisingly, though,
this is going to create what's called negative neuro associations
around not just food but eating in general, all because
of what was going through my mind when I ate it. Okay,
but on the flip side, let's take a look at
the other cookie. If I eat a cookie and I
(10:54):
give myself permission to just experience the positive emotions right,
things like joy and play and just plain peace, like
there's no worry or drama around that cookie, this unlocks
the relaxation of my parasympathetic nervous system, and it's like
giving every system in my body an upgrade, and it
creates this ongoing positive ripple effect metabolically, so every system
(11:17):
of systems in the body will affect positively or be
affected positively because of that ripple effect. Plus we talked
about those neuro associations that come alongside food. This is
going to create positive neuro associations around not just the
cookie and not just food, but eating in general, all
because of what was going through my mind when I
(11:37):
ate it. So, in other words, it's not the cookie.
It's your thoughts about the cookie. Right, I'll say that again.
It's not the cookie, it's not the food. It's not
your body. It's your thoughts about the cookie, the food,
the body. And this isn't just the case when it
comes to food. Who you're being and how you're feeling before, during,
after anything is what's going to make the biggest difference,
(12:00):
because how you feel matters. And this is a topic
we could get geeky about, and we won't today. But
bottom line, you know, stress and guilt and overwhelm and
just when you generally feel like crap, and we all
have our own recipe for that, it elicits this threat
or stress response in our nervous system. But your body
also has a relaxation response that cascades when you feel
(12:21):
good or when you just don't feel bad, to be honest,
during any experience. So again, it's not food that's the problem.
It's your thoughts about the food that are causing so
much of the effects that you're dealing with, including either
gaining weight or not being able to lose it. So
it's a brain and nervous system problem, not a food problem.
(12:42):
But here's another reason that trying to restrict and control
food and the diet mentality in general is the cause
and effect problem here, because if I told you not
to think about the color blue, okay, just roll with
me for a second. Don't think about blue, don't think
about blue paint, or a blue sky or a blue basketball.
Just don't think about the color blue period. Now, how
(13:05):
did that work for you? Right? We as humans, especially women,
if we're told that we can't have, do, or consume something,
it is all we think about it. We want it
even more, we think about it even more. And every
woman I've ever met that struggles with overeating or emotional eating,
she's so sick of thinking about food, and I have
(13:25):
a feeling you are too. But when you're part of
that all or nothing, black white on off mindset, it
forces you to think about and assess over food and
that's no way to live. And that's why weekends feel
like such a trigger because there's only so much willpower
at your disposal after a week of trying to air quotes,
be good or abstain from your favorite foods, or just
(13:48):
feeling hungry all the time, So it's only natural that
you might feel out of control on the weekends. But
if you're not already sold on this idea, here's one
more reason that trying to restrict and control food and
just the diet mentality in general is the problem. And honestly,
it's the only reason that really matters in my opinion,
(14:09):
and that's that it doesn't work. It's not even solving
the problem. In fact, it's perpetuating it and making it worse.
And here's why. You know your brain it is this
beautiful pattern making machine that really it's designed to just
get good at whatever it practices. So, you know, skills,
the more we practice them, they're supposed to get easier
(14:30):
the more we practice them. So if I'm learning Spanish, technically,
the more I speak it, the better I get. Or
if I'm trying to learn the ukulele, right, the more
I play, the better I should get. But then why
with weight loss and dieting do we get worse at
it the more we practice it? While dieting and weight
loss get harder because they are working against the brain,
(14:52):
they're causing all of those negative neuro associations. And here's
what you need to know about your brain. It's super simple.
Your brain will never get good at something that causes
its stress or something that it outright hates. And that's
why restricting yourself and depriving yourself and trying to eliminate
entire food groups, your brain will never adopt that long term,
(15:15):
and it's bound to just rebound the other way, particularly
on the weekends if you're experiencing that, if that's what
you're trying to get it to do the other four
or five days of the week. And so yeah, even
though technically control and restriction and punishment and persuasion can
be used as tools when they're used strategically, but for
most women they've become, you know, massive weapons of resistance.
(15:36):
And that's because you know, controlling yourself and micromanaging your
food and take and obsessing or restricting yourself, depriving yourself,
trying to eliminate entire food groups, or punishing yourself, whether
that's you know, starving yourself because you ate something that
you deemed naughty or feeling the incessant desire to go
burn off what you ate with exercise, or you know,
(15:58):
persuading yourself, whether that's to eat or not eat something,
or trying to force or convince yourself to stick with
something that's making you miserable. These are all things that
are the opposite of freedom, and this is what perpetuates
that weekend self sabotage and the emotional eating and the
all or nothing diet mentality. Especially during the weekends and
holidays and evening on the couch or whenever, you're more
(16:21):
susceptible to overeating or feeling like a self sabotager. So
that's reason number one and really the main reason that
I wanted to get across. But there's a couple other
factors that also come into place, so I wanted to
take a look at those two. So the next reason
this happens, and unfortunately it's one of the things that
most health experts aren't talking about. A lot of women
(16:42):
have a very emotional or stressful relationship with food. So
for me, I started using sugar as my numbing device
and boredom killer and security blanket from a very young age.
It was always there for me and when I needed it,
I could depend on it. So as an at all,
I brought that relationship with me. Only food then became
(17:03):
my boyfriend when I was lonely, or my source of
relaxation when I had a hard day or felt stressed,
or my comfort when I didn't feel like doing something
or feeling what I was feeling, or let's be honest,
when I didn't even know what I was feeling or
not feeling because I was so numbed out. But when
you have an emotional relationship with food, it doesn't matter
(17:24):
what logical plan you have about what you're going to eat,
because your emotions will eventually win. And I mean, sure,
you can motivate or persuade yourself not to eat certain things,
but until you unwire that emotional relationship with food that's
occurring in your brain. Notice I didn't say just the mind.
It's in your brain, and you go fire and wire
(17:45):
a new relationship with food, emotions will always win out
in the long run. And again it's not your fault.
There's nothing wrong with you if you do have an
emotional relationship with food. It's a brain thing and a
connection that got created somewhere along the lines that can
be rewired anytime. You know, you are never too old,
(18:06):
too young, too lost, too far gone to fill in
the blank to go create that brain change. But again,
this is the real way. And so if food does
stress you out, or maybe it bums you out or
just kind of weighs you down. Food is not the
problem if it's you know, your source of comfort when
you're sad or lonely or strussed or bored and you're
(18:27):
using it to fill a void. Again, there's absolutely no
shame in that whatsoever. But that's the problem that needs
to be addressed, not the food itself. It's your relationship
with food and who you're being around food that's the problem. Right,
And here's one thing that we can count on. Food.
It's not going away, right, It's not like we can
just abstain from it. And temptation is not going away.
(18:51):
And family gatherings and holidays and nights out on the
town and tired nights at home on the couch, the
times when statistically most people te to mindlessly eat or
stress eat or binge eat or emotionally eat, they aren't
going away either. In fact, you know, we can count
on the fact that food will always be a part
of our lives. So the way I see it, yeah,
(19:14):
we can ignore that and just you know, hope that
willpower and discipline magically appear to counter all the restriction
and control or you know, a you can prepare yourself
to better handle those situations when they do come, and
be little by little prevent them from happening in the future.
Because this is the real weight in your mind, body,
(19:34):
and brain. And that brings us perfectly into the third
and final reason of why we sabotage or just kind
of rebound on the weekends. That brings us perfectly into
the third and final reason of why we sabotage or
just kind of rebound on the weekends. And again, this
(19:54):
one might sound counterintuitive, but it's that we haven't ever
fully committed to transforming our relationship with food. So just
hear me out. This is the conversation that I had
to eventually have with myself, and this is the conversation
I have to have with every single one of my
clients before we start working together, because it's make or break,
And so I always ask them, you know, are you
(20:15):
at that point where you're ready to heal this and
you're committed to actually solving this no more band aids,
as in, are you radically committed to not just losing
weight and putting that at the forefront, but to healing
this struggle for good, addressing it from the root, and
ending the struggle that's causing the problem, or is this
(20:36):
just something you're interested in, Because there is a huge difference,
a massive difference between being interested in something versus being
one thousand percent committed to something right not to mention
the other distinction in there, there's a very big difference
between committing to lose weight versus committing to healing what
is slowly killing you. So for me, my enough is
(20:58):
enough point came when I realized I just I couldn't
and I wasn't willing to live another day living with
all the stress and obsession and emotion that was coming
alongside food for me. Because it might sound dramatic to
somebody that's never struggled with the demons of living in
a food and body prison, but you know, for all
of you listening to this podcast, I know you get it.
But all this stuff that we're talking about today, it
(21:20):
was genuinely ruining my life. And I felt awful about myself.
I was outright, you know, self hateful, and all of
the shame and judgment and self criticism I felt from
it just spilled out into every other area of my life.
And that's when I realized that I couldn't just dabble
in fixing the problem. I had to get committed, as
in my internal dialogue had to shift from I want
(21:43):
to or i'd like to to I'm doing this like
I'm flippin gonna address my struggles with food once and
for all, address my struggles with myself emotionally, you know,
because it was so much more than food. But learn
a way of thinking and being that I can actually
live with easily and happily, and just release myself from
this prison that I've been living in for decades. And
(22:04):
for me, it's when the conversation shifted from it's not
a matter of if, it's a matter of when, because
this is happening, and so again, this looks so different
for all of us and for my clients, some of
their enough as enough moments came in the form of
realizing they were creating a massive barrier between their husbands
or their partners, that there was only so many times
(22:25):
that they could their husband their partner could try to
be intimate and get rejected, or tell her she was
beautiful and get rejected before the rift got too big
to repair. That they were actually afraid that the hold
that food or their body image had over their life
would ruin their relationship. For one of my clients, it
(22:45):
was realizing that she was passing on her food struggles
to her children, and she was deathly afraid that if
she didn't do something about it, she would have to
witness her daughters or sons go through the same pain
and suffering that she was experiencing. For some of my clients,
it was a bit more quantifiable, you know, realizing how
much money they were spending trying to fix the external
(23:08):
problem with diets and gym memberships, or simply how much
they were spending on food. And by the way, it's
really expensive. Did you know that the average diet throws
away four thousand dollars a year in groceries and that's
every single year, you know, foods that they bought for
diets but didn't end up using. And the average binge
eater spends about five thousand dollars a year on binge
(23:29):
foods and comfort foods and drive throughs and Starbucks. So again,
some of my clients enough is enough point game in
the form of that, But for many it was simply
realizing that they were sick and tired of food keeping
them in a prison, a prison of loneliness and shame
and feeling like a failure and that they were sick
of this one thing just spilling over into their lives
(23:51):
and stealing their joy and robbing them of their freedom
and causing them to feel like they were trapped in
a body that didn't represent who they really were, like
the inside didn't match the outsides right, And so it
shows up so differently for each of us. But I
do believe we all need to hit that enough is
enough point that causes us to shift from being interested
(24:12):
in addressing the struggle to absolutely committed to solving it
for good, no more band aids. And this is one
of the most common things I get asked, the most
common frustration I hear about with the women I talk to,
and one of the topics that the health and weight
loss industry are still throwing diets at to solve. And
it might sound a bit counterintuitive, but over eating or
(24:34):
feeling out of control on the weekends, it isn't really
a food problem. It's a relationship with food problem. It's
a relationship with self problem. And when you make the
internal shifts in your thinking and fire and wire a
new relationship with food, that sets you up for freedom.
That is when food can just be food again and
you can truly set yourself free. And I get it.
(24:57):
This is the stuff that's not super sexy. You know,
most women take a look at this last. But I'm
telling you it's one of the main things that's causing
and perpetuating your struggles. And I can promise you this.
You know, let's say you do go reach your ideal
weight or your ideal size. You know, if you've been
being your hyperjudgmental self critical, shaming, blaming and comparing self
(25:20):
your whole life, that doesn't just magically go away. And
if you are handcuffed to a diet or reliant on
out exercising your eating struggles to stay there, that doesn't
magically go away either. If you don't address the habits
and the thinking and the behaviors that got you there,
law of cause and effect says you'll go create more
(25:41):
of the same. Because knowing what to do is one thing,
but getting yourself to do it is another. And that's
why I'm here to remind you of something that we've
talked about on the past few episodes, is that you
can't outdiet and outperform and outsmart your self image and
your brain. And so if your inner self talk is
taking you in the direction of failure or disbelief or
straight up on happiness, it's leading you in the wrong direction,
(26:04):
and you deserve a better direction. And if your brain
is reliant on food or sugar to handle stress and
deal with your emotions, that's something that needs to be
addressed too, because that's what's keeping you stuck in the
struggle and on that up and down roller coaster. And again,
there is no shame in that I was there for
so long, and I'll be the first to admit it too.
(26:24):
You know, I did not have the guts to quit
dieting for a very long time, you know. Controlling what
or how much I ate it felt like the one
way I could have some sense of control over my
body or over my weight. And deep down though I
knew if I wasn't handcuffed to a diet, I was
desperately afraid I would fall off the deep end or
(26:46):
go gain a bunch of weight. That's how out of
control dieting left me. But I knew that if I
wasn't playing food police, ninety nine percent of the time,
my inner glutton would take over because I never addressed
my relationship with food, so it left me feeling crazy
and so out of control. But it's all I knew.
(27:06):
It's kind of like the devil you know is better
than the one that you don't know, right, So yeah,
I totally get it, and I get what might be
coming up for you just simply thinking about the idea
of giving up dieting. If you're like most women, it's
you know, most likely the only strategy you've ever known.
But this is where I just want to impress upon you,
do not let it fool you. Like the sense of
(27:29):
control that you might be thinking dieting gives you, it's
an illusion. And I mean, if it did work, you'd
be at your ideal weight and know how to keep
it off and feel healthy. Right, And that's why I'm
inviting you into the possibility of what if you had
a relationship with food that actually set you free, one
that you didn't need to control because you were the
(27:50):
one in control of you, not a food that you
felt powerful in the face of food, so that you
made the choices that you truly wanted to make. Now,
that is is a totally different conversation, right, because it's
a conversation of simplicity and freedom and peace of mind
and health and happiness, rather than feeling like you are
sacrificing your health for your happiness or vice versa. It's
(28:13):
also very different than diet and controlling, you know, confusion, stress,
always feeling like you have to choose between that health
or that happiness. So I don't believe you have to choose.
I believe you can have both. But it first means
actually choosing freedom, not leading with you know, weight loss
or dropping a few pounds, like choosing freedom. And that's
a choice that any woman can make. So that is
(28:35):
it for today, out weigh And I know maybe that's
not what your thought was gonna come up when we
talked about this idea of why you feel especially out
of control on the weekends. But I wouldn't be who
I was if I didn't share the real truth, because
I know it's tempting to just want to, you know,
put some quick put in some quick tips or how too's,
but that will just put a short term band aid
(28:56):
on the problem. And at the end of the day,
you don't need more band aids. You know, you're listening
to this podcast because you really want to heal this
and I hope you got exactly what you needed today.
You know, one distinctions, one teeny little thing that sparked
something new in your brain and sends it in a
new direction. And if you liked what you heard today
and want to hear more about my perspective of rewiring
(29:18):
your own brain and your self image when it comes
to food and your body, then head on over to
stresslesseeding dot com and sign up to watch the Stressless
Eating webinar where I walk you through the exact five
step game plan that my clients use themselves to heal
from that all or nothing diet mentality for good. But
you know, we're without the restriction and the deprivation and
(29:38):
definitely without ever having to use words like macros or
low carb or calorie burns. So I've laid it all
out for you in five easy steps over at Stressless
Eating dot com and if you like today's episode, we
will be back next week for more outweigh where we're
going to talk about how to know if you're using
food and exercise as a tool or using it as
(30:01):
a weapon. So I'm leahe Ellington and I will talk
to you then
I won't let my body out be outwait everything that
I'm made, don't won't spend my life trying to change.
I'm learning to love who I am. A You'm strong,
I feel free, I know every part of me it
is beautiful and then will always out way if you
(00:24):
feel it with your hands and be here, She'll some
love to the food. I get there, say God, day
Ana did you and die out way? Happy Saturday, out Wigh.
I'm Leanne Ellington and I'm a friend of Amy's and
the author and creator of Stressless Eating, and I'm back
again as the resident guest host for a few episodes
(00:45):
of Outwagh, which we started doing a few weeks ago.
So if you miss those, definitely go back and check
those out. And we're gonna just keep this train rolling
with this week's episode all about how or why weekend
self sabotage is a thing and what to do about it.
So let's go ahead and dive on in. So, for
the first thirty years of my life, my relationship with
(01:07):
food had two modes. There was on or there was off. Okay,
there was no middle ground for me. I was either
walking around day in, day out as what I call
my inner food police, so you know, micromanaging every morsel
of food I ate or thought about eating, controlling myself,
restricting myself, punishing myself and persuading myself not to eat
(01:30):
certain things because they were air quotes bad or not healthy.
And of course this was paired with obsession and harsh
judgments and all of that shame, blame, guilt, the comparison itis,
the perfectionism. I could go on and on. So there
was that side of me, my inner food police side,
and then there was my alter ego, my inner rebel
(01:52):
or also known as my inner glutton, and when she
was in charge, it was all out care free abandonment,
eating whatever I could get my hands on, you know,
gluttonously over stuffing my face and binging on the weekends,
and just utter lack of care of my body or
what I ate, how I moved, and just my health
in general, but also feeling like I had to kind
(02:14):
of you know, get it all in over the weekend
before I went back into my inner police mode on Monday.
And this was my life for nearly thirty years, so
bouncing from one extreme to the other. So I would
diet and restrict until I couldn't possibly take it anymore,
and then I would totally let myself go, and this
(02:35):
more or less off the rails behavior would continue until
I either you know, just felt like crap physically or
all of that guilt and shame seeped in, and then
back into police mode I would go. There was no
middle ground, only two ends of the same switch. I
was either on or I was off. And this caused
(02:55):
me to live on that up and down all or
nothing results roller coaster that I'm always talking about with
my clients, and the reality is it's a prison, and
one that I didn't have a clue how to escape from.
Not to mention that the world was throwing more diets
at me, you know, more on and off switches and
more of that definition of insanity. So the day came
(03:18):
that I did eventually hit my version of that enough
is enough point, and I realized that if I didn't
change my strategy and change the stories around food and
my body that were keeping me stuck, this is how
it would always be. And honestly, that is the part
that genuinely scared the crap out of me. Right, It
wasn't the way it was that it was that mental prison,
(03:41):
and that is when I knew that I had to
set out and change it, because for me, I had
to get sick of all the dieting and restricting and
constantly playing food police. And I had to get sick
of all the judging and shaming, an emotion that was
coming alongside food for me. And I had to get
sick of hating what I had to do and who
(04:02):
I had to be and how I had to feel
to get the body that I always, you know, thought
I wanted, even though that was an illusion as well, right,
but it was exhausting and I was the opposite of free.
So if you are still stuck on that on again
off again roller coaster with food or your body or
your emotions, I'm here to, first of all, just give
(04:24):
you so much love and so much compassion and so
much grace. There is nothing wrong with you. You are
not weak willed or a self sabotager or destined to
stay this way forever, even if it feels like it.
You simply learned it, just like I learned it, and
just like my clients learned it. But I'm also here
to tell you and encourage you that there is a
(04:46):
better way, and you can unlearn it and you don't
have to live like this. But also, and I'm just being,
you know, really real with you, because that's how we
roll on out. Weigh you'll never earn back your freedom
and never break free from the prison if you're living
in a world of control, especially around food, because control
(05:06):
is the opposite of freedom. Now, I want to just
slow down and say that again, because honestly, it felt
a bit counterintuitive to me the first time I heard
it that control is the opposite of freedom and dieting, well,
it's it's simply a form of control and it's not freedom.
So before we get into all of that, I believe
(05:26):
that first it's important to understand why we do what
we do and just have a heightened awareness of it
so we can, you know, first and foremost, just relinquish
any shame about it, because again, there's nothing to be
ashamed of. It's just something that you learn, but also
to help you go move forward and not stay stuck.
So why do we do it? Why do we feel
(05:47):
gung ho one minute and then the next minute we
feel totally out of control? And why do we, as
one of my clients described it, feel like we have
this Jeckyl hide personality where one minute we are this
hyperd disciplined version of ourselves and one minute we feel
like our own inner rebel is like she's off her
leash to be honest, and we're just going along for
the ride. Right. So here's the thing, the way I
(06:10):
see it, we all have our own individual cause and
effect cycle for that cycle, for the overeating, and then
the control or I say control in air quotes. But
what I'm going to do is this, I'm simply just
going to share the three most common cause and effect
cycles that were coming up for me in my life
and the most common ones I see with my clients,
(06:30):
and honestly, I truly believe they really do just have
to be addressed if you ever want to be free
of the vicious cycle. So the first cause and effect
is the diet mentality. So whenever we're playing the game
of eat less, move more, or the game of control restriction, deprivation, obsession,
(06:51):
or the game of you know, air quotes, can can't
have that, or should shouldn't eat that? Or good bad,
right wrong foods, it's only a matter of time before
we can't take it any longer and stray from the
plan and overeat, but again, it's not your fault. Even
the most disciplined and strong willed woman can't win that
(07:11):
when you're playing a losing game. And this is where
I want to remind you of the weight of the weight.
And I've talked about it on almost every episode of
Outweigh and Full Disclosure. Most likely we'll talk about it
on future episodes because it's so important. So when I
say the weight of the weight, what I mean is
that the weight on your body isn't the real weight.
(07:33):
The real weight is all this other stuff that you've
been carrying around with you, and that's the real weight
that needs to be ditched. That is the weight that's
truly weighing you down and keeping you on that up
and down roller coaster or keeping you either all in
or all out and leaving you to deal with that
dreaded bounce back effect that comes alongside the diet mentality.
(07:56):
So there's four weight of the weights that I teach
my clients specifically, But the first weight of the weight
is the one I want to talk about today because
it addresses this specifically. It's the weight of the restriction, deprivation, punishment, persuasion,
and stress that typically comes alongside food, and it does
not have to. It's optional because food is not the problem,
(08:20):
and food is not some enemy that needs to be
fought against, even if it feels like it. The diet
mentality is the enemy. If there is one right, and
the diet mentality is the problem, it's that all or nothing,
black and white up down on off roller coaster that
is causing and perpetuating the problem because you can't ever
(08:40):
get off it, or if you do get off of it,
you become terrified that you'll go gain weight or go
off your version of the deep end. Either way, you
feel or you end up in this feeling that you're
kind of like a slave to it, like you're its hostage,
and it controls your life more than you do. So
the truth is this is the real weight, and this
(09:02):
just perpetuates your struggle with food and your body. And
for honest, it actually makes things worse because as it's
really stressful. I mean, it doesn't take a rocket scientist
to figure out that living like this it puts this
new type of stress on our already stressful lives. But
I would even go as far as say it's fattening.
And here's what I mean. So I call this the
(09:24):
tail of two cookies, and I want to show you
what happens when you take the same cookie, but you
have two very different sets of thoughts about the same cookie.
Hence the tail of two cookies. So let's look at
the first example. So if I eat a cookie and
I'm in that binge restrict cycle or I'm in you know,
(09:47):
the drama of eating a cookie because I'm feeling guilty
because I think it's air quotes bad, or because i
feel like I'm doing something wrong, or I'm simply eliciting
any other air quotes negative emotions. And I say air
quotes because obviously we're not. You can't see me putting
them up. But there's no real negative emotions. They just
are emotions, but they don't always feel good. So that's
what I mean. But when you're in this place, when
(10:10):
you're in that stressful you know downward spiral. Not only
does this stimulate the fight or flight sympathetic branch of
your nervous system, but it creates this ripple effect and
a downward spiral on every system of systems in your body.
So hormones, respiratory, digestive, even down to all the metabolic processes,
and of course it's more complex than this. I'm definitely
(10:32):
oversimplifying it, but you get the gist. Not surprisingly, though,
this is going to create what's called negative neuro associations
around not just food but eating in general, all because
of what was going through my mind when I ate it. Okay,
but on the flip side, let's take a look at
the other cookie. If I eat a cookie and I
(10:54):
give myself permission to just experience the positive emotions right,
things like joy and play and just plain peace, like
there's no worry or drama around that cookie, this unlocks
the relaxation of my parasympathetic nervous system, and it's like
giving every system in my body an upgrade, and it
creates this ongoing positive ripple effect metabolically, so every system
(11:17):
of systems in the body will affect positively or be
affected positively because of that ripple effect. Plus we talked
about those neuro associations that come alongside food. This is
going to create positive neuro associations around not just the
cookie and not just food, but eating in general, all
because of what was going through my mind when I
(11:37):
ate it. So, in other words, it's not the cookie.
It's your thoughts about the cookie. Right, I'll say that again.
It's not the cookie, it's not the food. It's not
your body. It's your thoughts about the cookie, the food,
the body. And this isn't just the case when it
comes to food. Who you're being and how you're feeling before, during,
after anything is what's going to make the biggest difference,
(12:00):
because how you feel matters. And this is a topic
we could get geeky about, and we won't today. But
bottom line, you know, stress and guilt and overwhelm and
just when you generally feel like crap, and we all
have our own recipe for that, it elicits this threat
or stress response in our nervous system. But your body
also has a relaxation response that cascades when you feel
(12:21):
good or when you just don't feel bad, to be honest,
during any experience. So again, it's not food that's the problem.
It's your thoughts about the food that are causing so
much of the effects that you're dealing with, including either
gaining weight or not being able to lose it. So
it's a brain and nervous system problem, not a food problem.
(12:42):
But here's another reason that trying to restrict and control
food and the diet mentality in general is the cause
and effect problem here, because if I told you not
to think about the color blue, okay, just roll with
me for a second. Don't think about blue, don't think
about blue paint, or a blue sky or a blue basketball.
Just don't think about the color blue period. Now, how
(13:05):
did that work for you? Right? We as humans, especially women,
if we're told that we can't have, do, or consume something,
it is all we think about it. We want it
even more, we think about it even more. And every
woman I've ever met that struggles with overeating or emotional eating,
she's so sick of thinking about food, and I have
(13:25):
a feeling you are too. But when you're part of
that all or nothing, black white on off mindset, it
forces you to think about and assess over food and
that's no way to live. And that's why weekends feel
like such a trigger because there's only so much willpower
at your disposal after a week of trying to air quotes,
be good or abstain from your favorite foods, or just
(13:48):
feeling hungry all the time, So it's only natural that
you might feel out of control on the weekends. But
if you're not already sold on this idea, here's one
more reason that trying to restrict and control food and
just the diet mentality in general is the problem. And honestly,
it's the only reason that really matters in my opinion,
(14:09):
and that's that it doesn't work. It's not even solving
the problem. In fact, it's perpetuating it and making it worse.
And here's why. You know your brain it is this
beautiful pattern making machine that really it's designed to just
get good at whatever it practices. So, you know, skills,
the more we practice them, they're supposed to get easier
(14:30):
the more we practice them. So if I'm learning Spanish, technically,
the more I speak it, the better I get. Or
if I'm trying to learn the ukulele, right, the more
I play, the better I should get. But then why
with weight loss and dieting do we get worse at
it the more we practice it? While dieting and weight
loss get harder because they are working against the brain,
(14:52):
they're causing all of those negative neuro associations. And here's
what you need to know about your brain. It's super simple.
Your brain will never get good at something that causes
its stress or something that it outright hates. And that's
why restricting yourself and depriving yourself and trying to eliminate
entire food groups, your brain will never adopt that long term,
(15:15):
and it's bound to just rebound the other way, particularly
on the weekends if you're experiencing that, if that's what
you're trying to get it to do the other four
or five days of the week. And so yeah, even
though technically control and restriction and punishment and persuasion can
be used as tools when they're used strategically, but for
most women they've become, you know, massive weapons of resistance.
(15:36):
And that's because you know, controlling yourself and micromanaging your
food and take and obsessing or restricting yourself, depriving yourself,
trying to eliminate entire food groups, or punishing yourself, whether
that's you know, starving yourself because you ate something that
you deemed naughty or feeling the incessant desire to go
burn off what you ate with exercise, or you know,
(15:58):
persuading yourself, whether that's to eat or not eat something,
or trying to force or convince yourself to stick with
something that's making you miserable. These are all things that
are the opposite of freedom, and this is what perpetuates
that weekend self sabotage and the emotional eating and the
all or nothing diet mentality. Especially during the weekends and
holidays and evening on the couch or whenever, you're more
(16:21):
susceptible to overeating or feeling like a self sabotager. So
that's reason number one and really the main reason that
I wanted to get across. But there's a couple other
factors that also come into place, so I wanted to
take a look at those two. So the next reason
this happens, and unfortunately it's one of the things that
most health experts aren't talking about. A lot of women
(16:42):
have a very emotional or stressful relationship with food. So
for me, I started using sugar as my numbing device
and boredom killer and security blanket from a very young age.
It was always there for me and when I needed it,
I could depend on it. So as an at all,
I brought that relationship with me. Only food then became
(17:03):
my boyfriend when I was lonely, or my source of
relaxation when I had a hard day or felt stressed,
or my comfort when I didn't feel like doing something
or feeling what I was feeling, or let's be honest,
when I didn't even know what I was feeling or
not feeling because I was so numbed out. But when
you have an emotional relationship with food, it doesn't matter
(17:24):
what logical plan you have about what you're going to eat,
because your emotions will eventually win. And I mean, sure,
you can motivate or persuade yourself not to eat certain things,
but until you unwire that emotional relationship with food that's
occurring in your brain. Notice I didn't say just the mind.
It's in your brain, and you go fire and wire
(17:45):
a new relationship with food, emotions will always win out
in the long run. And again it's not your fault.
There's nothing wrong with you if you do have an
emotional relationship with food. It's a brain thing and a
connection that got created somewhere along the lines that can
be rewired anytime. You know, you are never too old,
(18:06):
too young, too lost, too far gone to fill in
the blank to go create that brain change. But again,
this is the real way. And so if food does
stress you out, or maybe it bums you out or
just kind of weighs you down. Food is not the
problem if it's you know, your source of comfort when
you're sad or lonely or strussed or bored and you're
(18:27):
using it to fill a void. Again, there's absolutely no
shame in that whatsoever. But that's the problem that needs
to be addressed, not the food itself. It's your relationship
with food and who you're being around food that's the problem. Right,
And here's one thing that we can count on. Food.
It's not going away, right, It's not like we can
just abstain from it. And temptation is not going away.
(18:51):
And family gatherings and holidays and nights out on the
town and tired nights at home on the couch, the
times when statistically most people te to mindlessly eat or
stress eat or binge eat or emotionally eat, they aren't
going away either. In fact, you know, we can count
on the fact that food will always be a part
of our lives. So the way I see it, yeah,
(19:14):
we can ignore that and just you know, hope that
willpower and discipline magically appear to counter all the restriction
and control or you know, a you can prepare yourself
to better handle those situations when they do come, and
be little by little prevent them from happening in the future.
Because this is the real weight in your mind, body,
(19:34):
and brain. And that brings us perfectly into the third
and final reason of why we sabotage or just kind
of rebound on the weekends. That brings us perfectly into
the third and final reason of why we sabotage or
just kind of rebound on the weekends. And again, this
(19:54):
one might sound counterintuitive, but it's that we haven't ever
fully committed to transforming our relationship with food. So just
hear me out. This is the conversation that I had
to eventually have with myself, and this is the conversation
I have to have with every single one of my
clients before we start working together, because it's make or break,
And so I always ask them, you know, are you
(20:15):
at that point where you're ready to heal this and
you're committed to actually solving this no more band aids,
as in, are you radically committed to not just losing
weight and putting that at the forefront, but to healing
this struggle for good, addressing it from the root, and
ending the struggle that's causing the problem, or is this
(20:36):
just something you're interested in, Because there is a huge difference,
a massive difference between being interested in something versus being
one thousand percent committed to something right not to mention
the other distinction in there, there's a very big difference
between committing to lose weight versus committing to healing what
is slowly killing you. So for me, my enough is
(20:58):
enough point came when I realized I just I couldn't
and I wasn't willing to live another day living with
all the stress and obsession and emotion that was coming
alongside food for me. Because it might sound dramatic to
somebody that's never struggled with the demons of living in
a food and body prison, but you know, for all
of you listening to this podcast, I know you get it.
But all this stuff that we're talking about today, it
(21:20):
was genuinely ruining my life. And I felt awful about myself.
I was outright, you know, self hateful, and all of
the shame and judgment and self criticism I felt from
it just spilled out into every other area of my life.
And that's when I realized that I couldn't just dabble
in fixing the problem. I had to get committed, as
in my internal dialogue had to shift from I want
(21:43):
to or i'd like to to I'm doing this like
I'm flippin gonna address my struggles with food once and
for all, address my struggles with myself emotionally, you know,
because it was so much more than food. But learn
a way of thinking and being that I can actually
live with easily and happily, and just release myself from
this prison that I've been living in for decades. And
(22:04):
for me, it's when the conversation shifted from it's not
a matter of if, it's a matter of when, because
this is happening, and so again, this looks so different
for all of us and for my clients, some of
their enough as enough moments came in the form of
realizing they were creating a massive barrier between their husbands
or their partners, that there was only so many times
(22:25):
that they could their husband their partner could try to
be intimate and get rejected, or tell her she was
beautiful and get rejected before the rift got too big
to repair. That they were actually afraid that the hold
that food or their body image had over their life
would ruin their relationship. For one of my clients, it
(22:45):
was realizing that she was passing on her food struggles
to her children, and she was deathly afraid that if
she didn't do something about it, she would have to
witness her daughters or sons go through the same pain
and suffering that she was experiencing. For some of my clients,
it was a bit more quantifiable, you know, realizing how
much money they were spending trying to fix the external
(23:08):
problem with diets and gym memberships, or simply how much
they were spending on food. And by the way, it's
really expensive. Did you know that the average diet throws
away four thousand dollars a year in groceries and that's
every single year, you know, foods that they bought for
diets but didn't end up using. And the average binge
eater spends about five thousand dollars a year on binge
(23:29):
foods and comfort foods and drive throughs and Starbucks. So again,
some of my clients enough is enough point game in
the form of that, But for many it was simply
realizing that they were sick and tired of food keeping
them in a prison, a prison of loneliness and shame
and feeling like a failure and that they were sick
of this one thing just spilling over into their lives
(23:51):
and stealing their joy and robbing them of their freedom
and causing them to feel like they were trapped in
a body that didn't represent who they really were, like
the inside didn't match the outsides right, And so it
shows up so differently for each of us. But I
do believe we all need to hit that enough is
enough point that causes us to shift from being interested
(24:12):
in addressing the struggle to absolutely committed to solving it
for good, no more band aids. And this is one
of the most common things I get asked, the most
common frustration I hear about with the women I talk to,
and one of the topics that the health and weight
loss industry are still throwing diets at to solve. And
it might sound a bit counterintuitive, but over eating or
(24:34):
feeling out of control on the weekends, it isn't really
a food problem. It's a relationship with food problem. It's
a relationship with self problem. And when you make the
internal shifts in your thinking and fire and wire a
new relationship with food, that sets you up for freedom.
That is when food can just be food again and
you can truly set yourself free. And I get it.
(24:57):
This is the stuff that's not super sexy. You know,
most women take a look at this last. But I'm
telling you it's one of the main things that's causing
and perpetuating your struggles. And I can promise you this.
You know, let's say you do go reach your ideal
weight or your ideal size. You know, if you've been
being your hyperjudgmental self critical, shaming, blaming and comparing self
(25:20):
your whole life, that doesn't just magically go away. And
if you are handcuffed to a diet or reliant on
out exercising your eating struggles to stay there, that doesn't
magically go away either. If you don't address the habits
and the thinking and the behaviors that got you there,
law of cause and effect says you'll go create more
(25:41):
of the same. Because knowing what to do is one thing,
but getting yourself to do it is another. And that's
why I'm here to remind you of something that we've
talked about on the past few episodes, is that you
can't outdiet and outperform and outsmart your self image and
your brain. And so if your inner self talk is
taking you in the direction of failure or disbelief or
straight up on happiness, it's leading you in the wrong direction,
(26:04):
and you deserve a better direction. And if your brain
is reliant on food or sugar to handle stress and
deal with your emotions, that's something that needs to be
addressed too, because that's what's keeping you stuck in the
struggle and on that up and down roller coaster. And again,
there is no shame in that I was there for
so long, and I'll be the first to admit it too.
(26:24):
You know, I did not have the guts to quit
dieting for a very long time, you know. Controlling what
or how much I ate it felt like the one
way I could have some sense of control over my
body or over my weight. And deep down though I
knew if I wasn't handcuffed to a diet, I was
desperately afraid I would fall off the deep end or
(26:46):
go gain a bunch of weight. That's how out of
control dieting left me. But I knew that if I
wasn't playing food police, ninety nine percent of the time,
my inner glutton would take over because I never addressed
my relationship with food, so it left me feeling crazy
and so out of control. But it's all I knew.
(27:06):
It's kind of like the devil you know is better
than the one that you don't know, right, So yeah,
I totally get it, and I get what might be
coming up for you just simply thinking about the idea
of giving up dieting. If you're like most women, it's
you know, most likely the only strategy you've ever known.
But this is where I just want to impress upon you,
do not let it fool you. Like the sense of
(27:29):
control that you might be thinking dieting gives you, it's
an illusion. And I mean, if it did work, you'd
be at your ideal weight and know how to keep
it off and feel healthy. Right, And that's why I'm
inviting you into the possibility of what if you had
a relationship with food that actually set you free, one
that you didn't need to control because you were the
(27:50):
one in control of you, not a food that you
felt powerful in the face of food, so that you
made the choices that you truly wanted to make. Now,
that is is a totally different conversation, right, because it's
a conversation of simplicity and freedom and peace of mind
and health and happiness, rather than feeling like you are
sacrificing your health for your happiness or vice versa. It's
(28:13):
also very different than diet and controlling, you know, confusion, stress,
always feeling like you have to choose between that health
or that happiness. So I don't believe you have to choose.
I believe you can have both. But it first means
actually choosing freedom, not leading with you know, weight loss
or dropping a few pounds, like choosing freedom. And that's
a choice that any woman can make. So that is
(28:35):
it for today, out weigh And I know maybe that's
not what your thought was gonna come up when we
talked about this idea of why you feel especially out
of control on the weekends. But I wouldn't be who
I was if I didn't share the real truth, because
I know it's tempting to just want to, you know,
put some quick put in some quick tips or how too's,
but that will just put a short term band aid
(28:56):
on the problem. And at the end of the day,
you don't need more band aids. You know, you're listening
to this podcast because you really want to heal this
and I hope you got exactly what you needed today.
You know, one distinctions, one teeny little thing that sparked
something new in your brain and sends it in a
new direction. And if you liked what you heard today
and want to hear more about my perspective of rewiring
(29:18):
your own brain and your self image when it comes
to food and your body, then head on over to
stresslesseeding dot com and sign up to watch the Stressless
Eating webinar where I walk you through the exact five
step game plan that my clients use themselves to heal
from that all or nothing diet mentality for good. But
you know, we're without the restriction and the deprivation and
(29:38):
definitely without ever having to use words like macros or
low carb or calorie burns. So I've laid it all
out for you in five easy steps over at Stressless
Eating dot com and if you like today's episode, we
will be back next week for more outweigh where we're
going to talk about how to know if you're using
food and exercise as a tool or using it as
(30:01):
a weapon. So I'm leahe Ellington and I will talk
to you then
Feeling Things with Amy & Kat News
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Amy Brown
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