The Courtney Gray Podcast
The Courtney Gray Podcast
Not Getting the Results you want? 5 Things to Do Now
If you are not losing weight. Not getting the results you want, time to do something new.
Time to think something new, and take different action.
I have created a free PDF to go along with this podcast, grab it here:
Kick-start Your Weight Loss Today To Do List
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Click the link below....
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I have 2 bits of Exciting News! I have a NEW podcast called Modern Body Modern Life....here is the link to Listen...
https://podcasts.apple.com/us/podcast/welcome-to-the-first-episode/id1720478442?i=1000637985103
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Courtney
Welcome to the Courtney Gray podcast the show for women who are ready to lose weight permanently, and love their body love the way they feel. And look, I'm going to teach you how to stop overeating and obsessing about food and your weight. So you can be more confident and empowered to then create an even bigger life. I'm life and body coach Courtney Gray. And each week, I'm going to be teaching you how losing and maintaining your ideal weight can be so much easier than it's been in the past. And by taking care of you and achieving your health goals, you will live in even more amazing life than the one you have lived so far. Let's get started. Welcome to the podcast episode 78 not getting the results you want five things to do now. Welcome, I'm a little bit sleepy, I just drove four hours to Fresno to drop my son off at a wrestling camp and drove straight four hours back, I stopped two times for a bath for a bathroom break. So I'm a little bit sleepy. But I'm happy to be here with you today before I take the rest of my Sunday afternoon off. And I'm excited to talk about you if you're not getting the results you want. at whatever stage you're at if you're kind of just getting started. Or if you have lost some weight, and maybe you're hitting a plateau, at any phase of your weight loss journey. If you're sitting here like I'm not where I want to be, this podcast is going to be great for you. And there's actually a free PDF I created that goes along with it perfectly. So the free PDF is called it's totally new, it's called kickstart your weight loss today to do list. And it's totally free, you can instantly get it if you go to the link in the show notes. If you can also go to the link in Instagram. And I'm also going to do a pop up on my website Courtney Gray coaching.com. So it's a to do list. I love my to do list. So I may do a to do list to kickstart your weight loss. In this podcast, we're going to talk about not getting the results you want five things to do now. Okay, so first of all, weight loss advice can be exhausting, right? It's like people are telling you too fast, not too fast to do carbs to not do carbs. My son actually told me the other day that he's now not doing vegetables. He's only doing fruits like what is happening there. So breakfast, no breakfast, there's just so many different, this is the right or the wrong way to do it. And we're all so different. So I've been there, I've been in the weeds with all the information out there that contradicts I think I might have told you in a few podcasts ago, that all of a sudden, I've just really, I really try to pay attention to what my body wants. Like today. I'm like, I need to do yoga, where yesterday, I'm like, oh, I need to lift weights. And I've been for the last few weeks running a lot in the mornings. It's the weather's been beautiful. I've never been a runner, but I've just been wanting to run and wanting to kind of build up my endurance. And right as I started doing that I started seeing for whatever reason on Instagram, all these Oh, if you're a women over 40, you shouldn't be running. It's like what what is happening. So there's just so much different advice out there. So these five are going to help you whatever you're doing to lose weight, whatever, whatever way you're eating, whatever stage you're at whatever you're doing, they're universally going to help you if you are not getting the results you want. So let me dive in. Number one, I want you to reconnect with your Why. Why do you want to lose weight? How much do you want to lose? And why do you want to lose weight? And is it strong enough? Is it like? Are you committed? Are you just kind of like it'd be nice? Or have you made the decision that you really want to do this? Or are you just dabbling? Are you just listening to this podcast and maybe listening and following other people and going oh, maybe I'll try that? Have you really thought about do I want this? Am I committing? Why do I want it? And is that reason good enough for you? And are you re committing to it every single day? Because your brain is going to continue to tell you especially in the moment when it's really time to follow through and not follow through. It's going to tell you that you don't want to lose weight. It's going to tell you that you're fine. Where you're at it's going to tell you oh we've already lost 10 pounds, we're good or it's going to tell you Oh you know what, let's wait till the kids go back to school. So why do you want this and are you committed? And make sure when you're telling yourself what your why is that you're being honest with yourself? So often we say things to ourselves like oh we want to be healthy for our children. Or we want to you know, be strong so we can live longer like why do you really want to lose weight if it is too I always say this if it is to look good in your jeans, if it is to look good in your swimsuit. That is reason enough but if you find yourself tell Telling the stories that aren't true really connect with why you really want to lose weight. Maybe it's because your husband puts his arm around your waist. And you cringe when you feel like oh my god, he's touching my, my waist, maybe you're like, I just I want to feel good in my body, I want to feel more confident, you need to know why you want it. And you need to say to yourself, that is a good enough reason for me. You don't have to tell anyone else's reason, it needs to just be a good enough reason for you to keep going back to when your brain offers you reasons in the moment that other things are more important. Like the snack is more important. The ice cream is more important. When someone makes something for you, you feel like you should have a cocktail that someone hands you or you should, you know, eat ice cream with your son because he's home from school, whatever the thing is, your brain is going to tell you other things reporting, and you're going to need to know why you're doing this and to keep going back to it. Number two, get super clear on what is really going on. So what is really going on, have you not really started? Have you not really taken this seriously, have you not really made a decision? What is going on in your life when you when you look at saying okay, I'm not getting the result you want why? And this is something I would do on paper. And I know I say this all the time. And there are some of you I'm sure that actually take pen to paper and do this. But I think that there's a lot of you that are just listening that don't. And I really want to encourage you to get out a pen and paper and to write down, I'm not getting the results I want. I want to lose this many pounds and say what is really going on with me and write it out on paper, you will get so much clarity when it's just you and your brain and the paper. And you'll figure out what's really going on. Maybe you'll say I want to do it. But I just don't feel like it's really possible for me. Maybe that's what it is, is you feel like you've tried before and you just don't think it's possible. Maybe you feel like oh, I just can't do it. Because it's summer, right? These are all thoughts that can come up that you can really question Is it really because of summer? Is it? Do I really think I can do people not lose weight during the summer? Do I really feel like I can't do it just because I've never done it before? Could I do things differently? We get so much information out on paper, when we really start asking ourselves why? Why? Why. So I encourage you to do that. Get super clear on what is really going on. When you get really clear with what is going on. It's so much easier to pinpoint, oh, if I fix this one thing, I think I can start seeing progress. I know for me in my past, I was eating really good all day. And every single night after dinner, I would go back into the kitchen and I would eat sometimes not a whole meal but almost like a half of a meal. And all those calories. I think were really what was going on was really limiting me from losing the weight I wanted to lose. So when I sat down and said what's really going on, and I thought you know, I'm actually doing really good all day, it's at night. So then I had so much more clarity and I could prepare myself right before dinner, I would have this thing and I would set it on my phone to chime and say hey, you know you girl, you know that dinner time and after is really hard for you. But be strong, we can do this different. And I would kind of go I almost in visualize it I would go into dinner and after dinner, kind of with my fists up like ready to fight like, Come on, we can do this right? We're ready to go. Because we see things clearly. So to get super clear on what's really going on for you. Number three, figure out what excuses or thoughts are keeping you in your current results. So if you aren't getting the results you want, your thoughts need to be looked at. If you want to be to pant sizes smaller, why haven't you been able to get that done? What comes up? Of course, it's going to be the actions you're taking. But we know that it's the thoughts that are producing the feelings and the actions. So what in your head? What thoughts or excuses are really keeping you where you're stuck? I know for a lot of women right now they're saying it's summertime, I'm just going to wait till after summer. And I want to encourage you don't wait. Don't wait to put yourself first because when we're saying to ourselves, I'm going to wait till after summer I'm going to wait to the kids go back to school. What you're saying is is it's too hard to do it now. I can't have any fun while losing weight. I I'm going to have to be deprived so I want to enjoy my summer I can't possibly take care of me and have fun and all that is just not true. Either. If that's been your experience in the past, I had a woman reach out, we were kind of back and forth and Instagram the other day. And she told me, she goes right after my kids go back to school, I'm gonna book a consult with you, I want to do the I want to blueprint and all that. And I said, why? What's happening? Why are we waiting? She's? Well, I just want to witness it. First of all, even if you wanted to start if you want to, if you wanted to coach with me, and you wanted to start after your kids, go back to school, book your console now girl, like let's go. Don't wait to put yourself first. So what comes up with you? What excuses are you telling yourself? One of the other excuses I hear a lot, especially around women, my age and up is this whole idea of we're older now. And it's like hormones, menopause, metabolism. It's all this conversation. And I think it's a great conversation. But we need to look out for talking about it in a way that creates an excuse as to why we can't get to where we're going. So if you're saying things like, Well, I'm just older now, it's not possible for me incorrect. If you're saying, Well, I just I'm holding weight, and I just can't do anything about it incorrect. Maybe what you've done in the past has not worked. But I guarantee you using mindset and strategy will work for you. It's working for my clients. I'm taking a moment to tell you that I work privately one on one with women to help them lose weight permanently, and create a body they love. This is not a diet program. This is a customized program to teach you how to eat the way you want to eat forever. No more restriction, no more willpower, no more losing weight only to sabotage and then gain it back again. The problem is not you, we women are so hard on ourselves. And we think if we could just get motivated or more determined, if we could find the right diet plan or cut out certain foods, we will lose weight and be happy. But the answer is changing your brain and how you think and feel, changing your self image and how you talk to yourself. Learning how to trust yourself. This is how you lose weight permanently. It sounds too good to be true. But I promise you it's not. The work I do with my clients is powerful, exciting, and loving. And it's hard work to but the result is change forever. The women I work with are smart and successful in so many areas of their life, they just haven't been able to figure out their body. This is where I come in, head to my website to schedule a consultation. And we can talk about all the details back to the podcast. So what comes up for you What excuses and thoughts you need to look at to see is impacting the results and creating the results right now that you are experiencing? Number four, and this is a big one track what you are doing. This is where we get into strategy, you have to know what is going on in order to change. Like think about like if you went to a financial planner, if you went to a financial planner and just said, We want to make twice as much money, he wouldn't say Okay, let's get going, where can you bring in money? What can we do? He'd say, Okay, well, where are you at right now? He'd say, well, where's your retirement at? Where's your credit card debt? How much do you you know, how much are you worth how he would want to know where you're at. Now, in order to plan for your future, we need to know where you're at now we need to track what you're doing to be able to make it better. So there's a study from 2019 from Duke University. And this study was done with people not following a particular diet, which I loved. I really wanted to find a few studies where they they were not on they were all doing their own thing, basically right. And they tracked and recorded their weight and their food. And the study showed that participants who were the most diligent in tracking both weight and food each day, lost not only lost the most amount of weight, but also kept it off after six months. There was another study done by a Stanford researcher in 2021. And again, it was a study where everyone ate in whatever way they felt worked for their body. And it showed that you're typically more successful if you track your progress. And this one specifically said with a digital health tool. There's so many apps and digital tools to be able to track and so this study specifically said not only did tracking help people lose more weight than the other people in the study, but it was actually the people who used digital trackers which I wouldn't I have my clients track to me it doesn't matter I don't really digital track. Sometimes I do for macros, but I love just writing my food down when I track it just pen to paper. I love everything pen to paper. I think there's a mind body connection. So tracking, knowing where you're are knowing what you're doing is so powerful. It's such a power powerful tool, whether you do it digitally or on paper, you can look back and really see what's going on. Because things don't change if things don't change. We need to look at your mindset and your strategy. And how do we know what's really going on if we don't track. So if you feel like you are not getting the results you want, one of the things you start doing is really tracking what you're eating, how you're feeling, mentally and physically. Now, sometimes something to be on the lookout for is, a lot of people feel like they don't want to track. A lot of times people feel like every time they've done a diet in the past, they had to track either their macros or their calories, or they had to track their steps or all the things and they feel like they want to live a life without tracking. I love tracking and I encourage you to track to see what's going on with you. You don't have to track forever if you don't want to. I love tracking and I track very often in my life, sometimes I'll go three weeks without. And then sometimes I start tracking again, I just want to see what's going on in my body. And if you're thinking to yourself, I can't track I don't have time to track, I want to encourage you to really journal that out and figure out, why do you think you don't have time to track. Because if you have tracked before, it's very easy, it can't take more than maybe maybe 15 minutes a day of either writing things down or putting things in an app, it just doesn't take that long. So if you're thinking this is too much, I would really start to go back to your why. And go back to your vision of what you want for yourself. And imagine yourself if you're looking to get to two pant sizes smaller. Imagine yourself to pant sizes smaller. And one of the things you did in order to help yourself and understand your body and understand your mind and understand what works for you. One of the things you did was track, would it be worth it? Would it be worth giving yourself 15 minutes today to jot down your food so you can go oh, I can see on the days that I didn't eat this that I felt better? Or oh, I can see on the days I was really stressed out or usually the days that I over ate. Okay, so how can I handle my stress differently? How can I be on the lookout for like being prepared that I might come home and want to eat more than I normally would because maybe I'm stressed, it just is such a powerful tool. Tracking is great for maintaining your weight, as well as losing weight. So one of the things I have been struggling with is indigestion it runs in my family. And I have been struggling for like the last six months with indigestion. So I finally was like what is happening, I need to start tracking my food. And so I found a few things in my diet that once I took them out, my indigestion got so much better. So I'm doing all the things I'm going to go to the doctor, I'm going to take certain foods out but I'm tracking in order to really understand what's going on in my body. So last thing I'll say about tracking is here's a question to ask yourself, if you could lose the way you want to lose by tracking your food and tracking how you feel and tracking your thoughts. If you could lose that weight, would it be worth it? I think that you would probably say yes. But when we track we want to do it from Curiosity. So we don't want to look for perfection. We want to track what we're thinking, how we're feeling what we're eating. And we want to be curious, if you have a day where you didn't eat what you had said you were going to eat or you ate too much. You want to say what's going on lover, what's happening to you what happened and figure out from place of curiosity, we're not looking for perfection. And I want to encourage those of you that are a little bit type a a little bit perfectionist, when you're tracking your food, it doesn't need to be perfect. We're not looking there is no A plus at the end of the week for tracking and eating perfectly. It's all just a tool to help you get the results you want. So number five, when you're not getting the results you want mindset and strategy in combination are what needs to happen to start moving in the right direction. For so many of my clients and for so many of you you have done the calorie counting you have done the diets you've taken out the sugar you've taken out the alcohol but what is probably I'm assuming been missing is the mindset piece. It's understanding why you're eating more than your body needs in the first place. It's understanding why when you're stressed out when you have a stressful day when someone at work is is just doing things that are frustrating you you come home and You feel like you deserve after a long day, more wine than you initially had planned on drinking. mindset in weight loss is what creates permanence. Once you change the way you think about your food, once you change the way you think about your stress, once you change the way you think about what is possible for you, that's how you start being able to eat in a way that serves your body. So if you love this podcast, head over to my website, there's a pop up that gives you this free PDF instantly when you sign up for it. Or again, it's in my Instagram and I'm going to also put it in the show notes. It is a free kick start your weight loss today to do list because I love my to do list. I hope you have a wonderful summer day. See you next Tuesday. If you are ready to lose weight and keep it off permanently, if you have tried diets and you know they don't work and you're ready for real change, I would love to have a conversation with you. I coach women privately one on one, and I'm currently offering consultations to talk about working together. click my link in the show notes or head to Courtney Gray coaching.com Or you can find me on Instagram at Courtney Gray coaching