Weight Loss Obstacle: FOOD

I asked a question on my FB page earlier this week.  What is your biggest obstacle to losing weight?  I got a handful of answers.

Conrad said that his biggest obstacle is food.  I have many thoughts about food.

When I tell people I am a weight loss coach, I immediately get asked about food.

Here is the deal with food, it is so important and yet completely irrelevant!  Whaaat????

Stay with me….I will tell you my recommendations about food, but first, you need to hear the truth.

You are overweight because you overeat.  You eat more food than your body requires for fuel. Period.  The end.  It does’t matter if you overeat a kale salad or a cheeseburger.  It is still overeating, and that is where the weight gain comes from.

If you want to lose weight, you need to stop overeating.

I have a blog coming out in the very near future that will go in great detail about overeating and what causes it and what to do about it!  Stay tuned for that.

There is no magic food or combination of food that will make you lose weight.  Clients desperately want to know what exactly they should eat, what I eat, and what other people have ate to lose weight.  Nope, not gonna do it..https://youtu.be/4QHHGHve_N0

We all have different likes/dislikes of food.  This is partly why I don’t create meal plans or tell people exactly what to eat.  You need to create your protocol based and what you like (and will) eat.  What’s more important is that you don’t overeat it and you ask yourself these questions when deciding what foods you want to include in your protocol.  

  1. Is this food fuel for my body?
  2. Does this food feel good in my body?
  3. Does this food provide necessary nutrients for my body?

Here is what I recommend my clients eat…..and BTW, this will not be a big shocker to you.  And really, you KNOW what to eat.  My job as your coach is to ask you “why do you choose NOT to eat what you know you should eat to lose weight?”  Seriously, answer that question in your head right now!  And, you are not allowed to say “I don’t know”.

Vegetables.  You need to east mostly vegetables.  All the veg…even the “starchy” ones.  Find ways to cook them that make them taste good.  Use olive oil, coconut oil, or butter to roast, grill, or sauté them.  Go to Pinterest and find some recipes.  In the summer, my family loves to eat raw veg with my mom’s homemade Dill Dip.  This dip is so good that my kids won’t even eat ranch dressing anymore.  #spoiled.

Moderate Protein.  Don’t go all hog wild here.  Remember, we are overweight because we overeat.    Any protein you like.  Even the “fatty” cuts of meat, or cured meat.  

Fat.  The low fat craze of the 80’s is over and there is plenty of research to show that this did not make America Lean Again.  I am on a roll with the puns today, even with minimal sleep!  Fat is great for a few reasons.  It helps with satiety, and does not cause our insulin to spike.  Olive oil, coconut oil, butter, avocado, heavy cream (which is totally amazeballs in coffee), and cream cheese to name a few.  Check out my kit store for book recommendations that address the research behind dietary fat does not make us fat theory. www.kit.com/VBestland

Whole grains.  Farro.  Wild rice. Oatmeal. Brown/white rice. Quinoa.  These are totally optional.    And, you want to limit them to once per day.

Fruit.  All the fruits. This is also optional and should be limited to once per day.

Here’s the deal with grains and fruit….they increase your glucose, which increase your insulin.  We want to keep insulin low.  If you want to learn more about insulin, check out my previous blog on insulin HERE  or get my free guide about insulin if you don’t have it already HERE.

I also highly suggest my clients take a break from sugar and flour.  It’s just good to see how dramatically it effects our weight and so many other areas of our life that we are completely unaware of.

And, ya’ll need to stop snacking.  I feel like I bring this up on nearly every blog and FB post, but seriously.  Stop it.  Snacks are not necessary.  You have STORED snacks on your body from last week…let your body access those.

Don’t forget to drink the water.

If you are wanting to lose weight in a way that I’m 100% certain you have not tried, let’s get on a FREE consult call and see if we would be a good fit….punny, I know. 🙂 Click on the blue BOOK NOW button below to go to my calendar and find a time that works best for you.

Have a great weekend and stay safe out there!

xxoo.  Valerie

PS..Did you know that I have a closed FB group?  I would love for you to join me in there!    

Cravings

Cravings

What is a Craving?

According to Merriam-Webster it is an intense, urgent, or abnormal desire or longing.

Synonyms: appetite, desire, drive, hunger, itch, lust, passion, thirst, urge, and yearning to name a few.

Hummm, interesting.

Here is my take on cravings.

A craving is a feeling.

Feelings come from our thoughts…sentences in our head.

We create our own cravings by our thinking.

Why do we crave certain foods and not others?

Have you ever craved a baby carrot?

Not likely.

How about a strong urge or yearning for a baked chicken breast?  

No?  Who does that??

Chocolate? duh.

Cheesecake? Obvs.

Chips and Sala? Clearly.

Beer? Hello…I live in Wisconsin!

Popcorn? Always.

We create our own cravings.

You are in the habit of thinking about foods that create cravings.

And, if you are anything like me, you are in the habit of answering that craving.

I mean, I must be craving it for a reason.  My body must “need” it.

Just because we have a thought does not mean that is true and that we must act on it.

Isn’t it strange that we don’t crave beer or wine first thing in the morning?  Come 17:00 a glass of wine seems like a great idea.

Or think about that thing that many people crave and you don’t….like cigarettes.

Why do you think that is?

What if I gave you a pack for free?  

Still no?

Why?  Really think about why you don’t crave cigarettes.

The answer is it starts with a thought…..

I hate cigarettes.  I can’t stand smoke.  Smoking is bad for you.  Smoking is gross.

We don’t create cravings because of those thoughts…and because of that we don’t smoke.

Now think about chocolate.

I love chocolate.  It tastes so good. It is my favorite. No really, I love it.  I need a little chocolate every day.  I could not live with out chocolate.  Just a little taste is all I need.

These are some possible thoughts that may create cravings.

If this is how you think about chocolate, it is no wonder you crave it and eat it.

Ok, this is all good information to know…but what are we supposed to do when we have them?

You have three options really.  Answer it.  Resist it.  Allow it.

If we answer the craving we are eat the food.

We can resist it by using willpower.

Or, we can allow it.  Allowing means we sit there with the craving.  We feel it in our body.  We recognize the thoughts we are thinking about it and we just sit with that discomfort of the craving and don’t eat that thing we are craving.

This is one of the big reasons why weight loss is hard.  

We have never been taught this.

It is really uncomfortable to allow the feelings of cravings, desire, urges, longing, lust, hunger, or passion.

We have a history of answering most of our cravings.  This is likely what got us overweight.

I certainly didn’t gain nearly 100# in my 20+ years as a paramedic because I craved baby carrots and chicken breasts.

It was because I answered almost all of my cravings.  

It is hard to not answer cravings.  My brain offers up many justifications to just eat it.

Now, I just allow the discomfort, and It feels really good (later) when I don’t eat the food. 

I tell myself the truth.

If I say YES to that craving, I am saying NO to my goal weight.

I have to give up instant gratification for long term satisfaction.

If this seems like something you need help with, I would love to talk with you.

Click the blue “Book Now” button and schedule a FREE 30 min Consult Call with me.

Talk soon!!

xxoo.  Valerie

Diet Mentality

Diet Mentality 

Diet mentality thinking…

How many calories should I be eating?

What about the Macros?

I’m not able to lose weight because I can’t fit working out in my busy day.

That food is bad.

Calories in. Calories out.

Everything is fine in moderation.

I just want to eat like a normal person.

If I can’t do it perfect, I don’t want to do it.

I just have to be good long enough to get to size ___.

I need to get this weight off by summer.

Throwing away all the “junk” food in the house will make it easier to not want it.

Have you ever thought any of those above thoughts? Is that how you are currently thinking about dieting?

I would argue that thinking any of the above thoughts will not get you permeant weight loss.

The result of weight loss comes directly from our thinking. 

Most people think weight loss comes from the gym and the kitchen.

Ok, a little might come from the gym. A lot comes from the kitchen, but the majority comes from our thinking.

I work with my clients to drop the diet mentality thinking.

I show them how their thoughts end up in their results.

Here are some examples of thoughts that will result in weight loss.

I’m choosing not to have that today.
I didn’t plan for that today.
I can have it tomorrow.
It is ok to feel hungry.
Every bite does matter.
If I say yes to that free cookie, I am saying no to my goal weight.

I also encourage my clients to ask themselves a lot of questions…and answer them!

How can I lose weight today?
How does that feel in my body?
Does that food serve me?
What emotion am I trying to avoid by having this snack?
Am I really hungry?
Why?

If you are looking to drop some weight and drop your diet mentality, I would love to talk to you! 

Click the blue Book Now button below to set up a Free 30 min Consult Call with me. I will take you through your Before and After, it can be life changing.

Talk soon.

xo. Valerie