Part 1—The Real Healthy Habits Approach
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Hi, welcome to the Real Healthy Habits Weight Loss Jumpstart. I'm so excited you're here and I know you're excited to be here too.
This is a whole new approach, so it's helpful for me to just kind of give you a bird's eye view of what's going to happen and what you can expect.
First, I wanted to talk a little bit about how I came up with this coaching program. Weight has always been an issue for me. That's one reason I became a dietitian. I always wondered what do you have to do to lose weight and to keep your weight at a good level? It was always hard for me, but then I got thyroid disease and that threw a wrench into everything. I kept gaining weight and my doctors just said I was eating more, which I knew I wasn't.
Anyway, I ended up with 40 pounds of very resistant weight to lose and I tried all the traditional things that you're told to do. But. the weight wasn't coming off.
And then I realized, I'm not really that special. You know, if I'm having problems then I'm sure other people are having the same problems—the same problems with cravings, with willpower, and with hunger. I couldn't just not eat or eat a lot less. My Body just wouldn't let me. I was hungry all the time.
Cultures that Stay Slim
And so I had to really look deep into the research. One of the things that I found, and this was especially because I lived in Europe for a while, was that there are certain cultures that are thin. They don't ever go on diets like we do here in America. And they just had customs and habits and behaviors that were built into their culture. And, they were able to stay slim naturally.
And here's the coolest thing—they love food. So there were still enjoying themselves and I wanted to learn from that. So, I read about that. Since I lived there for a while, I saw some of those habits and behaviors in practice.
But here's the thing, we don't live in France, right?
We have to learn to make our own health habit culture. And what's really cool is that we don't have to be stuck by certain guidelines that everyone has to do.
Some Problems with Diets
Think about it. What’s are some of the biggest problems with traditional diets.?
Well, for one thing they ignore your hunger.
And, they have certain guidelines that everyone has to follow. They're not taking into account your lifestyle. Like do you have kids or not? Are you working full time? Are you going to school? None of that's taken into consideration.
They don't take into account your preferences. So what you like,—do you like to eat vegetarian? Do you like a certain kind of exercise? Do you like to eat more at night and less during the morning? None of those are taken into account.
And then the last thing they don’t pay attention to is your body. Our bodies are all unique and different.Nowadays researchers are finding that out that genetics play such a big part in how we eat and what we want to eat. Genes can make us more snacky or make us have a harder time feeling full. I think I have some of those genes!
But, all of our bodies are different. You may deal with a chronic disease—like I do. You can see my scar here. I don't have a thyroid. We all have different challenges that we have to deal with. And, diets don't take those into account.
Build Your Own Habit Culture
If we try and duplicate someone else's culture, it will be like a shirt that doesn't quite fit right. We need to make our lifestyle and our habits. Our healthy habits are weight loss habits. We want them to be tailored to fit just right for us.
That’s what I'm going to help you do. My mission is to help you find the habits that will fit perfectly for you and your family. They will just feel easy. No more relying on willpower or motivation all the time.
It's going to be easier to do. It's going to feel right. It's gonna make you feel amazing. You’re energy is going to go up. And it will last for the long-term.
And that's what we’re going to do with Real Healthy habits. Sounds like a tall order.
Well, I've helped hundreds of people do it already, and I'm excited to help you.
So let me take a moment now, and I'm going to go through what this program's gonna look like for you.
Part 2—The Bird’s Eye View
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OR READ IT HERE:
FUN AND STORIES
I told you that I'm going to do things a little bit differently. I'm going to do things that you probably have never seen done with weight loss before. Like have fun!
One of the things that helps people to learn is stories. When it comes to learning, our brains are hardwired to remember stories. Think about the last talk, sermon, or seminar you went to. If you think back, there’s probably a lot of blah, blah, blah. But if you remember anything, you remember the stories. Those stories piqued your attention and got you to remember key points.
So because I'm doing things differently and I want to make this fun, I decided to kind of go along that path with that whole Choose Your Own Adventure Story. And I wanted to weave elements of that Choose Your Own Adventure Story into the program to make it more fun and to help you remember the concepts even better for lifelong change.
The Freedom Galaxy
The adventure story that we're going to use here is based on the new frontier—space. So if you think about it, it's really applicable because having new habits and losing weight without dieting, well, that definitely is a new frontier!
The story that's going to be weaved into the program is that we are Space Settlers. We are going to be moving to a new galaxy— the Freedom Galaxy.
And what do settlers do? They're looking for a new way to live (somewhere that feels comfortable) and gets them away from the old ways. We're going to build our new lives in the Freedom Galaxy. So strap on your seat belts suit up. We're going to be taking off soon.
The Bird’s Eye View
So what does this program look like?
Let me give you the bird's eye view. When you build your own culture, I like to think of those old Choose Your Own Adventure books.
We're going to pick our own adventure. We're going to pick our own healthy habits—our own weight loss adventure. It may seem kind of silly, but that's how it really looks like for people.
If you've ever read one of those books, they start out with the main set up, the story. It’s the same for everybody. Then you go off into different avenues, different choices, but we're all going to start off on that same main avenue— my three foundational habits. Everyone needs these three foundational habits. Then your story can differ after that. But we need these three foundational habits.
The Foundational Habits
The first one is to eat healthy, simple, unprocessed foods—80 to 95% of the time. I give that range because every body and every body is different. One person might be 80% eating great— that's like my husband. I'm more like 95%. Depending on your body, you there's maybe more or less reward meals there, maybe more or a little bit less carbs—those type of things. We have a range there, and that's going to be part of your own adventure— figuring out exactly where that range is.
I have some ways to help you figure out how to do that. The key here with this program is not just knowing what to do. I mean traditional diets will tell you exactly what to do, but for a lot of us, that's not the problem. It's figuring out how to do it in your life.
And that's where I excel as a coach, where I can really help you. A lot of people get stuck with that. Like how do I personally do healthy with my life— with four kids, my husband going to school, and I'm working to build my own business.
That's the thing, right? We need to figure out how to do it in our own lives and that's where I will help you as a coach. So, we're going to figure out how to do that first habit, which is eat 80 to 95% simple, healthy, unprocessed foods.
The second foundation is activity. We watch shows like the Biggest Loser and those people are on the treadmill like seven hours a day. But, it doesn't need to be like that to lose weight. And that’s actually not the way to do it.
We don't have to exercise for hours, but what we do need to do is be active every day. What that means for each person is going to be different.
For some people it might be going on a walk every day. For someone else, it might be doing housework, gardening, or walking their kid to school. For someone else, it might belifting weights three times a week and doing pilates two days a week.
It's going to be different for each person. But we want to be active every day. I'll help you to figure out how to do that in an enjoyable and sustainable way that feels fulfilling to you. It's going to help you with all those roles in your life because that's how you really stick with activity. So, that's the second habit— Be Active every day.
So the third foundational habit is to recover. And there's two different ways that we recover.
Oh, if we could just get more asleep, right? Well, sleep is not just a luxury, but it's a necessity—especially when it comes to weight. If you don't get enough sleep, then you you're doomed coming out the gate. We really need to focus on sleep and I'll help you figure out ways to do that.
2. Stress Management
The other part of recovery is stress. There's no getting away from it, but there is ways of dealing with it. And, we'll talk about that too.
So those are the three foundational habits. There’s eating simple, unprocessed foods, being active every day, and getting enough recovery.
Your Own Adventure
Then, that’s when the story gets interesting. That's where we get to pick our own adventure. People need different strategies depending on what's going on in their life.
For instance, I've had clients that have to travel a lot for work. Well, they need an Eating out with Clients strategy. Some people find that weekends are really hard. They're not on their normal schedule, so they need a special Weekend strategy. Other people find sugar and sweets, particularly tempting. They need a Dessert Day strategy. So there are lots of different options, lots of different roads or routes you can go to when you're deciding and coming up with your own particular health habit culture.
I'm going to help walk you through knowing which strategies you need and how to set them up. We use things called bright line rules—these are ways to hack into your brain to build that culture. Like how the French, they don't eat any snacks. That's built into their culture. It's seen as like a Bright Rule— you don't do that there. We don't have to have that particular habit, but if we learn how to build bright line rules, our brains will just be like, Oh, I don't do that.” I'm going to help you to do that.
Because if you don't set these things up right and you're always trying to rely on willpower or motivation, you're going to run out. You're not going to get through.
Traditional diets want are built for us to rely on the willpower, motivation part of our brain. And that's not the strongest part.
The strongest part of our brain is the habit part of the brain. So I'm going to help you move these health habits onto that subconscious habit part of your brain—the strong part of your brain.
So let's talk about how you move down from that bird's eye view—down to what it looks like from week-to-week and day-to-day.
Part 3—How It Works
YOU CAN WATCH IT HERE:
YOU CAN WATCH IT HERE
OR READ IT HERE:
All right. So what is it going to actually look like when it comes down to that week-to-week, day-to-day?
You're going to have a video, especially at the beginning,—the first 30 days—you're going to have a video and that's going to teach you a short essential part of this habit approach—how to change that habit culture for you.
The daily videos are going to be somewhere between one to five minutes. They average about three minutes long and you'll watch that video every weekday. Another thing that you're going to do is you're going to track.
Self-Monitoring— the research is good on this. That's why every diet you've ever done in the past, they've had you do a food journal. Right? We don't like those, but they're important. It's important to monitor, but I'm going to do it a little bit differently.
I'm going to help you do it in a way that's going to be super efficient and effective. And here's the cool thing. Every time you do it, every time you put that little click in there or you take a photo of your meal, it's going to be a little hit of dopamine, a little reward chemical to your brain saying, good job. I want you to think about it every time you do log a meal or other metrics, “Hey, I did this. I made one more step in that journey. One more step in making that culture.”
Daily self-monitoring is going to consist of three different things.
1. Food Logging
It’s going to be taking a picture of your food before you eat it. It's going to be meals, it's going to be snacks, and then it's going to be BLTs—bites, licks, and tastes.
Nothing's getting by that camera. Why? Because so much of what you've been doing has been on that habit part of your brain. Because it's the subconscious, we're not really aware of what's going on there. So, we're going to shed some light on what's going on there and that's going to help you start making better choices. Then, eventually the habit part of your brain's going to know what to do and then we don't have to pay as much attention anymore. So there's going to be meal logging with pictures and don't worry, I'll explain how to do this later.
2. Goal Monitoring
The second thing that you're going to do every day is to check off all the habits that you did that day.
3. Weigh Yourself Everyday
The last one is going to be checking your weight every day. I'm going to talk about how to feel about that and how to think about it because a lot of us have not-so-kind of feelings towards that scale. But, I'm going to coach you through it .and weighing yourself is going to be a very important part of self-monitoring. And yes, I said every day, not once a week, but every day.
I will definitely coach you through that, and you're going to see that it's one of the most helpful things you can do.
We will also going to be doing a weekly review on the weekend. This is where you're going to look back at your week. You're going to be a scientist, and you're going to figure out what went well and what you need to change for the future.
We're not going to get this exactly right the first time. Have you ever gone through a choose your own adventure book and gotten it right the first time? No! There's some not-so-great endings there, but that's okay.
Bad days give us good data. They give us things that we need to know and to watch out for in the future. So don't worry about those bad days! We're going to learn from them like any good scientist would.
The weekly reviews will be on the weekend. Once a week you're going to fill out that form, and then I am going to comment on it, and ask you if there's anything you need. That way we can have a dialogue about anything you're stuck on, or anything that you're particularly proud of because I want to celebrate with you.
And then if you just need some ideas or some help with something, I will know. The weekly review and then that feedback that comes from that weekly review with me are key.
I’m so excited to have you here—for you to learn these new things and to choose your own adventure.