Eating Better Today.....Than You Did Yesterday

If you want to lose weight forever, you will have to become a woman that eats better forever.  I didn't say you have to eat perfect forever, just better.

In your heart, you know this to be true.

So how can you eat better today, than you did yesterday?

I am going to give you 3 areas to focus on, they will help you create permanent change.

And isn't that what we all want, weight loss that is sustainable!

Interested in working with me? Find my website here: https://courtneygraycoaching.com/workwithme

Transcript

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Music. Welcome to Modern body, modern life, the podcast for women who want to lose weight permanently, feel in control around food and learn how to stop obsessing about their body and food, a modern way of thinking about your weight, your body and your life includes mindset. I'm body and life coach, Courtney Gray, and each week I'm going to teach you the mindset tools that are necessary for changing the way you eat forever. We will uncover why you're eating when you said you were going to stop, what to do when you're really craving something, and how important it is to decide what you want to believe is possible for you. I believe we can get in the best shape of our lives at any age, a modern body, a modern life, all starts in your mind, and when you learn how to manage that, losing weight permanently becomes so much easier. Welcome to the podcast episode 59 eating better today than you did yesterday. It's January. I love me some January. I'm so excited about the new year. I really do get this way every year, but I come in hot to the end of the year, I come in hot. I really have not taken much of a break, and so I haven't even done my chosen my word of the year. I haven't chosen my question of the year. I haven't even done a big review of last year and some goal setting for this year. Haven't done any of it yet, but this week is going to be fun for me, because I am hosting a goal setting workshop with a group of women entrepreneurs in my hometown. And so by putting together that workshop for them, I know I'm going to take some time to kind of start looking at my own goals. And if someone you know held a gun to my head right now and said, What are your goals? I'm sure I could throw them out there. But I really do like to take time to really think about what feels aligned, what feels exciting, what feels a little out of reach but in an exciting way, and what supports my family, and all those different things. So I'm really excited about that. I just finished a huge launch, and I have a bunch of women starting coaching with me this week and next week, and I'm just so excited to meet them and get to know them. And I have two of the women that are international, so they're outside of the US, which is so fun. And I'm just really excited to start changing these women's lives, because I know that this is so much more than weight loss, and I know that their lives will be changed. So that is so fun for me. I'm so happy to have you listening to the podcast. I have a lot more listeners. I've almost doubled my listeners in the last probably month, and so welcome. I'm really happy to have you. I hope that you find that I talk about weight loss and mindset and living your best life and up leveling at any age. I hope you find it different than anything else out there. I would love for you to write a review. I know that's a big ask, because it's going to take you a few minutes to do that, but it would mean so much to me. I think I have like 39 reviews, and when you write a review, even a little one, a short one, it really does help other women find my podcast. So whether you write a review or whether you share this podcast with someone else, it would mean so much to me. So let's dive in to the podcast. Eating better today than you did yesterday. I think as a society, we are very caught up in very quick weight loss, very quick. Let's get this done. Let's move on from this. But it doesn't work. We know that, don't we? We know that we have tried to do it quickly before, and then we gain the weight back and we shame ourself in the process, even though it's not our problem. It's really the system's problem. It's the problem of trying to do this way too fast and trying to not solve the problem, but just quickly change our eating. But today, I do want to help you change your eating. But again, you know it's always going to go back to mindset. Let's talk about eating better today than you did yesterday. And I really just it's a very simple way of I'm going to I'm going to dive into how you can do this with mindset and strategy. First, I want you to ask yourself, Where are the problem areas for me? And I want you to be very, very honest. I talk to people all the time who, in my professional opinion, are not being radically honest, and that is one of the problems with why they're not losing the weight they want to lose, why they're not as healthy as they would like to be, and while they're not seeing the results that they want to is they're just literally not being radically honest. So we can all look at our own diet and say, if I were to eat better, what would I do? I could tell you right now. I didn't even plan this, but let's go. Courtney, what. What I do being radically honest, I would lessen the amount of chips I eat. I've talked about it before. My sister and I joke around, and we say that, like, 20% of our body is made up of chips. I love tortilla chips. And I think part of the reason, if I'm being radically honest, that I allow myself to eat, and I don't eat tons and tons of them, but I eat the most days. And if I'm being radically honest, one of the reasons is, is because I feel like I really am so healthy, it's like a justification. And I'm not even saying right now that I want to do anything about it. I don't right now, I don't, but if I wanted to, if I were to clean up my diet, that's where I would go first. And since I wasn't planning on giving examples of myself, and I'm coming in hot with these. Let me think for a second, what else would I do if I was being radically honest, to eat better today than I did yesterday. I could get different types of protein sources. Now you might be annoyed at that. You might be like, uh, but I'm eating pretty I'm pretty dialed. I eat really well. I'm really proud of my eating, but I could get different sources of protein. I eat a lot of chicken and salmon, and I really could try to get some pork in there, some tofu, some edamame. I could eat even more green peas, doing those kind of things, trying to get even some more red meat. I could try to get some other protein sources, just to add a little more variety to my diet. Okay, so that was unplanned, but that's what I want you to do. I want you to really be radically honest with yourself, and I want you to, number one, I'm gonna give you some some, some things you can do to eat better day today than you did yesterday. Number one, you can baby step it meaning like, let's think of the mindset of how you can do better but not do perfect. The mindset is the first step here, because what most people do is, when they think about baby stepping and eating a little better, what do they do? They immediately. When I talk to my clients, they immediately go to, is that even going to be worth it. I mean it if I eat less, or if I eat less, like less one packet of sugar or less creamer, or take one egg yolk away and add an egg white. I mean, is it really going to change anything? Yes, that's the mindset I want you to have. Is even little tweaks are going to benefit me in the long term. So the problem with a lot of people's thinking is, is they think, what's the point? Because again, as a society, we're like, let's do let's go all or none, let's black or white, cut out all the sugar and lose weight quickly. And so then when we think of like, I think for me, I used to have sugar in my iced tea. And I remember one day going, you know what? I think I want to only have half a little packet of sugar than the whole packet. I wasn't like, No, this isn't going to be worth it. It's just, what's the point? I was like, You know what? That's going to baby step me into someday not having any sugar at all. And now, for years, now when I drink iced tea, I don't have sugar. So the mindset, the belief here is, is it possible to get this done right slowly? Because if you're stuck in the land of, oh, what's the point? That's not going to do anything for you, for me today, you're not going to be building new habits. What stops us is the mentality, the black and white thinking of that that's not gonna do enough. So what's the point? I was actually coaching a client on this just today, and she said something that is so common that I hear all the time is, you know, it's almost like, if I'm not gonna go all in, then what's the point? And I'm like, answer, that answer that you're not going to go all in, what's the point? She goes, I could do better. Yes. I could get better at doing a little bit, as opposed to not doing anything. Yes. So that's what most people do. Most people think what's the point? And then they end up doing nothing. What I would love for you to do is to baby step it, to do a little bit, and get really good at doing a little bit, and build upon that, the rush towards our goals and the all or nothing mentality is what hold people back from eating better today than they did yesterday, and then they end up giving up. So if you think about, like, six months from now, if you were willing to just do a little bit better every day and build on that, oh my god, you would see some amazing results. I'm taking a little break to let you know, if you are loving the podcast, you have to grab my free course, lose weight for the last time, the mindset and strategy you've been missing. This free course is available right now. It is for women who are tired of dieting only to gain the weight back. It is for women who want to lose weight permanently and feel like themselves again. I spent years wanting to lose weight every morning I would promise to eat better that day, and then by four o'clock. I would completely change my mind. I would think I don't care. It wasn't worth it. I should just love myself. I'm getting older. This is normal, that my body is changing, and it shouldn't matter, but it did matter, and it did matter to me. I lost weight permanently by learning how to feel in control around food, eat better, consistently and follow through, and this course will help you do the same. So the link to get immediate access to this free course is in the show notes. It's also on my website, at Courtney Gray coaching.com you are going to love it. Now, back to the show. I've had a lot of clients use this with alcohol, because with alcohol, I have a lot of clients that they don't want to give it up altogether. They really would like to drink less. They acknowledge that they would like to drink less. They feel better when they only have one drink or two drink. And so they do that. They get themselves to say, Okay, I'm just going to have one. And can they do that? Can they become the woman that just has one or two whatever your situation is, if you normally have five drinks, then yeah, can you have two? Can you do better today than you did yesterday? And the first step is, would that be worth it? Just to do better, you don't have to have a dry January. In fact, in my opinion, it would be better for you. Instead of having a dry January, it would be better for you to have a better January, because at the end of January, if you have taken your alcohol from where it is now to better, you're far better off, because then you've learned the habits and the skill of drinking better than just not drinking for one month. Okay? So number two, to eating better today than you did yesterday, is having better substitutions, very similar kind of to baby stepping it, but like, what can you substitute from what you're currently eating that might be better for you? I've been doing a lot of this when it comes to desserts. I love dessert two nights a week, but I would like to go from eating four like cookies with have all the flour and sugar and coconut all that to can it be a healthier dessert? Can it be something that isn't quite as quote, unquote bad for my body, but still tastes good? And can it be a better substitution? Maybe it means the quantity. Can you eat less? I know sometimes I have popcorn, and I can eat an outrageous amount of popcorn. I just have a huge capacity to fill, probably because I don't eat big portions of dinner most the time. And so then I'm like, Oh, if I'm gonna have popcorn, I mean, I could eat five cups, six cups, easy, if you really think about how big a cup is. And so for me, can I do better? Can I have popcorn? But can I just have two cups? And then what's going to happen when you have two Can you allow yourself to want more and feel that urge and not act on it. You can, if you're not going to feel comfortable, can you allow all of it, and can you get used to that? And a third way you can eat better today than you did yesterday is remind yourself it doesn't have to be a party in your mouth. It doesn't have to be a party all the time. It doesn't mean there's no party. A diet is no party, right? Three weeks no party in the mouth. But what would be better for you? What would be, who you would be to have less of a party? Be very intentional about the parties in your mouth. I did a whole podcast, if you're like, What is she talking about? I did a whole podcast on having food not be a party in your mouth a few months ago. You can scroll down and find that podcast, but basically it's the idea of as a society, we want everything to be a flavor explosion in our mouth, a party in our mouth. But that's not really what food is supposed to be for human beings. Food is supposed to be fuel. It's supposed to be energy, it's supposed to be medicine. And I think that we've, we've kind of gotten gotten away from ourselves a little bit. People gotten away from ourselves a little bit, and it's all a party in our mouth. But here's what I want for you. I want you to take some of the food away from the party and make it be a party in your body, a party in your weight loss, a party in your health, a party in the way you feel. A party in the way you feel when you're naked, a party in the way you feel when you're intimate with somebody, a party in the way you get dressed in the morning and put your clothes on that, I promise you, is more fun of a party if you can have food, be less of a party in your mouth. So if you want to eat better today than you did, let yesterday. Can you say, how can we take away some of the party? I don't hear other people talking about this, but I think this is important everything you put. Your mouth does not have to taste good. Now I'm not saying it has to taste disgusting, not at all. But can you eat something and have it just be like, it's not the greatest thing I've ever eaten, but is it healthy? But is it having you take one step closer to your goals? And here's what the beautiful thing that's going to happen, because in that moment, that one meal is not going to affect your weight that much, but what you are going to do is over and over and over again, you are going to get used to eating sometimes and having it not be a party, and that will be no big deal. I cannot tell you how many times I am eating something, and someone will look at me and say, is that good? And I'm like, No, or is that like, sometimes I'll order something and my kids will be like, Oh, that doesn't sound very good. Yeah, it doesn't, you know, you know. Again, not horrible. Doesn't mean that I'm ordering something horrible, but it can be something that's no big deal that I'm getting used to. My husband is a great example about this. He is really trying to not heat for a while now, he's been really trying to not eat a lot of cholesterol. So when we go to breakfast in the morning, he will get an egg white omelet with they have at this local restaurant, they have like a balsamic vinegar on the omelet, which I don't love, so I always have it without and so he'll get it without that. He'll also get it without cheese. So an egg, white omelet without cheese, without vasomic Vinegar. A lot of people would be like, that sounds disgusting, but he loves it. Now he didn't love it at first. I'm sure the first time he had an omelet with no cheese, he was probably definitely noticing this is not as good, but now it's nothing to him. It's who he is, I don't even think he thinks about it. When he goes to any restaurant and get something without cheese, when we get tacos, he gets them without cheese, it's just no big deal. So that is what you can imagine for you, is, can that be no big deal? I remember I did this when I was drinking, and I when I was drinking a lot of, what was it? Oh, vodka tonics with lime. And I remember one day looking just like, I'm like, How can I clean up my drinking? Like, less calories for my drinking, right? If I want to drink once in a while. But I don't, you know, I used to drink long ago, like, Mike's Hard Lemonade. And then I saw how many calories were in that, and I was like, Oh, my God. And so then I started drinking vodka tonics. One of my friends said, Oh, if you're looking for like, a low calorie drink, vodka tonic. Then I was like, How can we clean this up even more? Because I got used to vodka tonic. I went from Mike's Hard Lemonade, which is literally now I could not drink because it sounds so sugary to me. Then I went to vodka tonic, and then I started drinking vodka sodas. And at first, it was a little rough. At first, it was a little rough. I remember saying to a bartender one time, can I get as many goddamn limes as you could possibly stick in that drink? And he totally left, and I think he rimmed the glass with limes. I'm like, perfect, because I wanted a lot of lime juice. But then I got to a point where I'm like, one lime vodka soda, no problem. And now, if I had a vodka tonic, I don't think I would like it. It would be too sweet for me. Your taste buds will change as you do this work, your taste buds will change. And my husband's taste buds change. He doesn't have, doesn't have, doesn't do cheese on most things. I don't do butter on popcorn. So sometimes no big deal. It was a big deal at one time. So what can you do to make it be less of a party and baby step it so you're not crying while you're eating the first time you're doing it? But it can be really subtle things that in the long run, you can become the woman that does things differently. Last example I'll give you is coffee. I've walked a lot of my clients through this too, because they've said, I've heard you say that you get a black Americano. I got one, and it was absolutely disgusting. I couldn't even finish it. I'm like, I hear you. I hear you. So what do you do now? And they say, Well, now I do my coffee with one sort of sugar and a bit of creamer. And I say, Okay, so do everything, but do half the amount of sugar, and do that for a month and see what happens, and then do a little bit less, maybe dial back on the creamer, a little bit less, a little bit less. I remember that's what I did. I used to do creamer and sugar, like a whole packet of sugar and creamer, and I slowly weaned myself off. It's weaning yourself off. And now a black American is nothing. I love an espresso too. Now it's nothing to me. So how can it be less of a party? How can we baby step this? How can we do better substitutions with your desserts or with your bread or whatever it is you're eating? We know that it's going to take being radically honest at first, and let's go. Let's change you. Think about you becoming the woman that does things differently. You will be amazed at the changes you will see if you give yourself time to do it right. Have a great tuesday if you are ready to. Weight and keep it off permanently and feel confident and at peace around food. I invite you to head to Courtney Gray coaching.com to learn about how to work with me. I work with women privately, one on one, and I also offer small group coaching. There is a link to my website in the show notes you.