66 – Weight loss behaviors and mindset

6 thoughts on “66 – Weight loss behaviors and mindset”

1. 

   Wes

   19 March 2011

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   We’ll look into to it, James. Thanks for the suggestion.

2. 

   James

   14 March 2011

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   DB, I know how it is trying to kick those cravings to the curb. I think the important thing to remember is getting rid of the cravings doesn’t mean that you can never have those foods again. But as Wes said you have to own those emotions.

   Wes and Kevin, I would like to suggest a guest ON HMFB. Her name is Shan Larter and she is a eating disorder coach in Vancouver. You may have trouble getting hold of her, because she hasn’t posted anything on her youtube channel or her twitter since the beginning of the year, but I think she would be an excellent guest on your show. I think she is a vegetarian because I don’t think I’ve seen her eat meat on any of her videos, but she isn’t against eating meat as long as it’s grass-fed. I think the best way to contact her is through her facebook page. http://www.facebook.com/shanlarterfans?ref=ts

3. 

   Wes

   14 March 2011

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   You’re quite welcome. Yes, increasing one’s level of awareness is key. Once you realize that you’re not meeting your need for healthy eating in the moment, it’s a matter of thinking of another way to get your need for tasty food met without the costs. Look for healthy substitutes, be they types of fat or protein, or even berries and other moderate amounts of fruit for something sweet. I’ve found at least 70% cacao dark chocolate to be a great snack with macadamia nuts or almonds or walnuts. It basically comes down to devising more life-enriching strategies for meeting your mental and physical needs. :)

4. 

   DB

   10 March 2011

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   Thank you very much for the suggestion; I will revisit my sentence completion and add the ones you shared. I think “catching myself” in the mindless/ingrained behavior will be key, but easier said than done! Any recommendations for resetting/redirecting in those moments?

5. 

   Wes

   7 March 2011

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   Thanks for sharing your story, DB. Cheat days are definitely a psychological phenomenon that individuals grapple with on account of a split between what foods they view as good for them and what foods they view as preferable and tastier. What Kevin and I focus on is finding and eating foods that are one in the same, i.e., both healthy and tasty, so that cheat days become simply a thing of the conflicted and less aware past.

   Of course, eating “bad food” once in awhile is pretty harmless. It’s the mindset that counts, as you’re palpably aware. Oftentimes, “logical tools” are no match for emotions and engrained habits formulated from years ago. So, the way out is through, i.e., through those emotions and coming to terms with those non-life-enriching habits.

   Since you’ve done the stems, you’re no doubt aware of the thoughts and feelings you’re having in the process of “cheating.” It’s important to identify and name those feelings in the moments that you are eating things that are not-so-healthy. Really own those feelings, and realize that they are indicators of some vital needs not being met within you. The ways you’re presently trying to meet your needs for comfort and self-appreciation, for example, have come at the expense of your overall health and a positive mindset. It might be helpful to write down what paradoxical “benefits”–the psychological payoffs–you’re getting out of your situation, as in:
   The good thing about having cheat days is… (and provide 8-10 endings to this stem and the following ones)
   As I imagine myself being able to use life-enriching strategies to meet ALL my needs, I feel…
   As I explore my feeling of being overwhelmed in the moment on certain days…
   One key way to bring my behavior under more conscious control might be to…
   I am becoming aware…

   Let us know how your journey is going, ok. Best wishes :)

6. 

   DB

   6 March 2011

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   Hi Kevin and Wes – This podcast resonated with me, as I’ve been struggling to lean out despite following P90X (which seems to work well for almost everyone). I tend to eat very clean and paleo for 2-3 days but then fall into a cheat which leads to an all-day binge on sweets. My well-intentioned paleo diet of 40% fat/40% pro/20% carb with a goal of not more than one “cheat meal” per week turns into two “cheat days” a week!

   I have your ebook and did the sentence completion. I know that a lot of my sweet cravings are emotional and stress-related, but despite being armed with the logical tools, I have not yet been able to control this behavior. I have succeeded in limiting my feelings of guilt/self-hatred, but I’m tired of it keeping me from reaching my goals. Help! I can do “sweet detoxes” and all sorts of interventions to work on physiological stuff, but I think where I really need work is the behavioral/psychological stuff. Thanks for addressing these things.