Today we are talking about the reason weight loss sprints can be so powerful. Most women end up doing this and don’t even realize it!
Today on the podcast we talk about 3 reasons why it helps so much to do a weight loss sprint and then allow a maintenance period so your body can get used to it.
For full show notes go to www.TheWLCC.com/89
Welcome back to another episode of the podcast. It's Coach Dr. Matea with you. How is everybody doing? I feel like it has really been definitely a few weeks since I've been on here. I know that I've been doing the lives, but I feel like I'm, I'm just so glad to be back. For those of you, if you are newer here, I actually just took this past Friday, my obesity medicine board exam, and feel so good to have gotten that out of the way. At the same time, I absolutely love every single minute of learning that I've been doing for that. You know, as a physician, we are actually constantly studying. I mean, there's no. Day that goes by with patient care where I'm not looking things up, or frankly, every week I have a goal actually, of a few hours of study, whether that's reading something or listening to ces, um, continuing medical education. So we're constantly learning, but then whenever you go through board exams, The level kind of kicks it up a notch. So I've been really excited about that. I'm glad it's done though, I'm not, I'm not gonna lie. Um, and so I'm happy to be back. So I'm recording this the Sunday before it goes out on Tuesday. Every Tuesday our podcast comes out and today is a really. A really great episode because it's all about hitting the reset button with weight loss sprints. And I really want to encourage you, if you are new here, that this is not gonna be done in a diet culture approach way. So I want to fully encourage you to listen to the entire episode before you make up your mind if this is an approach that might work for you. because I wanna explain why you might try to do this. And then also if you're interested, we have a special offer coming up for starting to work with us in a special way, starting in January, 2023. And we have, if you're listening to this the first week it's coming out, we actually have a special offer that's going on for the Black Friday week. So again, if you wanna check all that out, it's all gonna be in the show notes. So let's get to today. Episode, which is weight loss, kind of hitting that reset button using weight loss sprints. So this is a concept that we've been talking about much more within, um, with our clients. And the reason that we started to bring this up is that what Carrie and I noticed, and we see this with clients, is that, you know, we say, All the time that weight loss is not linear, meaning everybody goes into weight loss and they're like, I'm gonna lose two pounds a week. And again, like you hear me talk about this 24 7, like people think they can just like, like type it in a calculator. They're gonna be able to see how much and when and that they're gonna be able to go through all that. But the problem is like that's not really how life works and what we end up seeing when Carrie and I were thinking about ourselves and our clients, what we see is. They go through weight loss sprints, like there's periods where they're doing all the things and then there's periods where they're maintaining. Now here's the problem in diet, culture, land, and when people have not done some of this thought work, the the what we talk about a lot on the podcast, What they always come to you, to us with is this, I'm not losing weight. And when you really look back at the trend, they've had a weight loss sprint, and then they've maintained, and then they have a weight loss sprint, and then they maintain, but they're not using that language. So all they're looking at is, I'm in a plateau. That's what people end up coming with. Okay. So if you are someone that you're constantly living in frustration, you're constantly like, I'm in these plateaus and all that kind of stuff. Today is gonna be about how could we literally look at the entire process of weight loss differently and. Choose when we want to go on weight loss sprints, and I'm gonna kind of give you what some characteristics are gonna be and then you can decide again if this approach would work for you or not. But before I even start talking about this, I heard a really good quote recently. I was listening to my friend Cheryl Vanko, she has a podcast, be Creative Again, and she mentioned a quote from Carlos Casita. I hope I'm saying that right, And the quote is this, we either make ourselves miserable or we make ourselves strong. The amount of work is the. I love that quote. So here's the thing, a lot of people in their life, You are usually pretty darn miserable where you're at, but you think it's gonna be too much work to work to change it. And I wanna let you know you're experiencing the same level of hard, regardless if you're staying in what you're in currently or if you work to make some change. So I wanna talk today about three. Ways that I see people working on weight loss sprints, which I want you to think about as a time where you increase the intensity of you working on your weight loss. I wanna tell you three ways that I see it helps them. So, number one, we're gonna talk about what psychologically shorter amount of times help our brain with. Number two, how we get to finally start to. Experienced decreased urges and cravings and kind of, um, that greater metabolic effect, if you would. And number three, how it stops weight loss burnout. So let's dig into all three here. Okay, so when we define weight loss sprints, everybody will see this differently. but what the way that we see it within how we work with our clients is that it's really an amount of time where you might really commit to some dietary changes and then plus or minus whatever else you think could fit in there. But for most people, it's really gonna be committing to eating in such a way that it. Better helps their metabolic health. So getting the hunger hormones under control. This might mean cutting out more of the processed food. It might mean, um, not so much extra added sugar or flour, things like that. Again, it's not keto it. It's not, um, restrictive in the sense that we're not saying, oh, all these foods are bad. We just might go through a period of time of trying to see when I eat in this way, do I feel any better in my body? Um, a lot of clients recently that have been doing this, they tell me that maybe their joint pain is down or they just feel like they can move around easier or their hun um, urges, um, for food like hunger and cravings are way down, right? So number one. These shorter periods of time, and we usually within our program, will recommend about a 21 day weight loss sprint. But it's a shorter amount of time. And what happens is we see that people can wrap their head around it more, that you can say, okay, 21 days. And by the way, some clients need lower goals. So for example, if you hear 21 days and you think, oh my gosh, I couldn't ever make all these changes for 21 days, and your body is just like, it's a no. Then, then don't commit to that, right? You might be a 14 day type of woman, you might be a seven day type of woman, but the point is this, is that you pick an amount of time that you feel like, yes, I can do this, and you're just committing to that. I almost don't even want you to think about the future. I just want you to think, Hey, I'm gonna give this a try. It's sort of like, I always think of the analogy. If you paid the mortgage on your home off, you could always go out and get another one. But most people, when they, if you don't have any house payments anymore, you'd likely feel pretty darn amazing about it. And maybe you wouldn't right away wanna go get another mortgage. So it's, it's typically that same type of experience, so shorter time periods, it decreases the resistance in our brain. And again, we typically tend to recommend a 21 day interval. The reason being, That this is a time, and this kind of reaches to number two, you get more of that greater benefit with reset around fat adaptation and the hunger hormones working a little bit better for you. So meaning you're not sitting there, have so many urges and cravings anymore, and this is a really nice place to be because after a few days of, of maybe not eating so processed or again, depending on how, you know, what kind of changes you're willing and wanting to do. What ends up happening is it starts to get easier. And this is something that most women that we work with, that's all that they want. They just don't wanna be consumed by thoughts of food all the time. They don't wanna feel this like magnetic pull toward chocolate. It's like they want their life back. Right? And so you need to have done this for a few days consistently to start to experience that. I usually, this is anecdotal. Okay. And the numbers. Might change depending on how much weight you have to lose. But most people within four to seven days of eating less processed, eating more whole foods, again, we always say no sugar, added less flour, things like that, they will start to experience those changes. So if you are gonna go on a weight loss sprint, I would encourage you to pick at least a two week period. And again, we're gonna tell you what comes after that cuz we don't just go back to all the ways that we were. So you get to start to experience those benefits. Okay? So you're not having cravings running around all the time. You are not, um, not feeling defeated like you have to eat all the time. That's a really nice thing to not have to always be thinking about the next meal. Okay? The third thing that a weight loss sprint does, and this is quite possibly the part that I love the most and that I have had personal experience with, it stops the weight loss burnout cycle. So the problem is that, When we're working on weight, this is likely going to be a lifelong thing. So meaning in some capacity our lifestyle needs to change or what we're doing. And then for life, we're gonna have to kind of be troubleshooting it. Maybe we happened on something that works great the rest of our life. Maybe we need to keep kind of adapting things based on the season that we're in. A lot of people, I, I, I really don't know of anyone, frankly, that doesn't have a lot of life change all the time. Whether it's that maybe new grandkids come into the picture and now you're taking care of them and so new snacks are in the house. Or maybe, um, you know, I can just think of so many different scenarios where it's really always changing. Uh, there's a great book that I read and I can't remember the name exactly, but it's basically, life is in the transitions. That was the title. And he talks about, I wanna say it was about every 18 months, we have a big life change. And so if you think about that, about every year and a half you're having these big changes happen. Well if you are not able to flex with those things, then you, you wonder why kind of the, um, you are. Sustained dietary changes don't stick around. So how do we stop the burnout cycle with weight loss where we do all this work and then we're just like, I can't anymore. And then our body's like, I need a plateau because I need to, you know, get adapted to where I'm at and stop having the hunger be so high. and then we're like, I can't do this again. So what we really recommend is you do a sprint and then you plan on a maintenance period. And this is really important and you're all gonna wanna fight me on this This is really important because everyone wants to lose the weight straight through, but notice. You can do things for a period of time, and then what ends up happening, your hunger is really up. Your urges and cravings are up. It's because your body is not used to living at a lower number. And so if we want to create new weight set points where you actually stay there and you're not just like instantly yo-yoing up, we want to plan on a maintenance period. And what ends up happening here is when you then stop eating for weight loss and eat for maintenance, it's different, right? So technically, Once you stop saying you're gonna sit there losing and you wanna maintain, technically your food's going up a little bit, right? Cuz you're no longer eating for weight loss, you're eating for mainten. And sometimes it's really only a few bites that distinguishes the two, right? But what ends up happening is you let your brain have a break. Okay? So why do we bring this up, this sprint, and then the maintenance period? Because what Carrie and I saw is that that's how we lost weight and kept it off. And every single client that we have that's actually losing weight and keeping it off is doing that. Most of them, it's happened unintentionally. And what they've had to do is they've had to coach themselves through the plateau to not give up to, to all these kind of things. And what I have realized more is that this is what the body needs in order to be able to keep going. It needs breaks. And so we can either plan. We can either help ourselves out mentally, we can either get on board with the process or we can perpetually be frustrated. And so I want to bring this up. If you are someone that maybe you have a more significant way to go, or maybe, maybe you only have five, 10 pounds, but you keep, you lose it, you gain it, you lose it, you gain it. Why don't we do it differently this time? Do a little weight loss sprint where you implement some changes and then we work on maintenance for a few weeks. So if this is an interesting concept to you of like, oh, we could do a weight loss sprint and then we can maintain it for a period, we have a special offer going on right now. So again, if you're listening the week of Black Friday, I want you to look in the show notes cuz you can, um, register if this is something that you're interested. We are gonna be taking a small group of women through this process. And again, you do not need to be in our membership. You could be either. We have a different offer whether you are a member or you're not a member. you can look in the show notes here. Is it gonna be the offer for Don members? And we are gonna be emailing our members, um, uh, this offer. But here's the point, if you wanna be guided through this, because I know that you might listen to us and say, this sounds really great, but I don't know how to implement it. I don't know how to get started. Um, I know that a lot of women. You know, you, maybe you're in a weight loss plateau right now and you are frustrated or maybe you know what to do, but you have a really hard time staying on track. That's pretty much like 99% of everyone. There's usually few people that are gonna be very amazed at, uh oh, I really need to do that. Like you, you pretty much know what works for you and. Maybe you're doing good, but then you always sabotage at night like you're doing snacking, you're doing stress eating, and you're tired of kind of, you gain, you lose, you gain, you lose. It's the same thing over and over again. Cravings and urges are through the roof, hard time, maintaining weight, all of that. Then if you want a more guided. More support, all of that type of experience, come join us for the six week reset. Our goal is to go through a 21 day weight loss sprint with you. Really guided daily accountability, as in, you're not gonna be able to go, what I call go dark, where you just suddenly like you drop off and you're not doing it anymore. We're gonna be there. We're gonna coach you through it. We're gonna figure out what's going on. We're gonna see what your meal plans are. We're gonna help you out with recipe ideas, all of it, and it's very guided. And then the next 21 days is gonna be a maintenance period, and we're gonna walk you through this because you're gonna have lots of objections in your mind. You're gonna think I should be pushing for 6, 8, 12 weeks, whatever it is you're thinking. And we are gonna help you to start to do this in a new way. So it's gonna be carry. and we're gonna walk you through this lots. It's gonna be a very small group. Lots of accountability, lots of guidance, and you are gonna be able to start this in January with us. So if that's something where you've been listening and you're like, yeah, I want more of that, really like one-on-one high touch. I really need some help on this. You maybe have some unique scenarios. I know for me something that was just a real deal breaker with a lot of programs is that I'm vegetarian and I felt that, um, for that or for other type of medical conditions when I work with clients, like that's never been taken into account when they were in a program so, We do not have like a one size fits all very much so can customize it to you. And so if you are interested in this, this is your chance So this week we have a special pricing on it. Otherwise you can sign up all the way through January. But we're really encouraging enrollment earlier. One of the main reasons being we wanna make sure that you get your planner, you get all the supplies, we wanna make sure that you are ready to go. Something really cool that we're doing this time is. The first week of January, we were doing sort of like a prep week, if you would, so that you're all set to go for the second week of January when we officially kick it off. You know, it's like there's nothing worse than you're in a program and it's like, wait, I haven't even had time to to get anything set up. I don't know what's happening. I have questions. That's not gonna happen this time. So if you have any questions, you. Um, feel free to let us know at firstname.lastname@example.org, but I hope that we get to work with some of you. And if you are gonna try this on your own, keep in mind you're gonna pick whatever length of time it's gonna be, you're gonna commit to that. And then I wanna encourage you to go into a maintenance period, even if you are not at your goal weight. I want to encourage you to start to normalize that your body needs periods to adjust in between, and that nothing has gone wrong. All right. I'll talk to you guys soon.