Talk RD to Me

The Subconscious Mind: 5 Limiting Beliefs About Nutrition Keeping You Stuck

• Catherine

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We're diving into the five limiting beliefs that keep women from reaching their health and fitness goals, and how to shift these mindsets for lasting success.

• Limiting beliefs are stories you tell yourself when setting goals that prevent you from achieving them
• The tip-of-the-iceberg conscious decisions (meal plans, programs) are undermined by subconscious limiting beliefs below the surface
• Most obstacles aren't about macros or workouts, but the thoughts telling you why you can't succeed
• Limiting Belief #1: "I don't have time to track food" – shift to seeing tracking as empowering data collection that gives you control
• Limiting Belief #2: "Lifting weights will make me bulky" – building significant muscle takes years of intentional effort
• Lifting gives your body shape and the toned look most women want
• Limiting Belief #3: "I always fall off track" – view each day as a new opportunity and each decision as moving you toward or away from goals
• Limiting Belief #4: "Tracking macros is too complicated" – nutrition knowledge is a learnable skill that improves with practice
• Limiting Belief #5: "I need to eat as little as possible" – your metabolism thrives when properly fueled, eating under 1200 calories without results is a red flag

Please share this episode with someone who might benefit from identifying their limiting beliefs. Every time you challenge these thoughts, you move closer to becoming the version of yourself who achieves your goals.


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Speaker 1:

Hello, hello, welcome back to the podcast. It has been a minute. We are back to Talk RD to me and I'm so excited. I actually was getting all of the hints and the signs to start this back up and of course, I have a little bit of a cold, so bear with me. But a lot has changed since the last time I have done this podcast. So I just want to say thank you for coming back and I really wanted to dive into some of the newer style of coaching that I've always done.

Speaker 1:

But I'm feeling really called to share more about your subconscious mind, these limiting beliefs, the subconscious reprogramming that needs to be done in order for you to reach your goals, and I thought it'd be really, really helpful to kind of explain what exactly that means and give you some examples and the biggest you know limiting beliefs that I see holding women back from reaching their goals. Because when we set goals, it is very conscious, right? We are consciously setting the goals, and I want you to visualize an iceberg, right? You've seen these pictures of, like the tip of the iceberg and then all like how big it gets under the water, so you want to think of the tip of the iceberg really being. You know all of these conscious ways that we are setting goals, we're buying the program, we're signing up for coaching, we got the meal plan, we have the groceries, you know, but deep down, deep inside, these limiting beliefs and these thoughts that we have are keeping us stuck and they're keeping us from reaching the goal. And you might be like Kat, what are you talking about? Like, I can follow a meal plan, but how long can you follow that meal plan for? Why are you falling off track?

Speaker 1:

Right, like what is actually coming up that is keeping you from achieving the goals, and a lot of the time, it's because we truly do not believe we're able or capable or the person that achieves the goal, and we don't even have the vision of who that person is and what we really want to achieve. Right, we're setting a goal to lose 10 pounds, but what does that actually mean? What does that look like? What is that version of you doing on a daily basis? How is she dressing? How is she speaking? What are her daily actions? What is she eating? How is she moving her body? Right, like we don't even know the answer to these questions and we're wondering why we're spinning our know the answer to these questions and we're wondering why we're spinning our wheels over and over and over.

Speaker 1:

We're starting every Monday and the biggest thing is really one not having that clear vision, that person, that, that woman you want to become and it's also second part is our self-talk is such like, so bad, such trash, that we truly do not believe we're capable of achieving the goals. Right, or all these excuses we come up with. They're just these limiting beliefs that are keeping you small. So I wanted to really dive in like I could go into 10 different episodes just from this little intro. But I really want to go in to the five limiting beliefs that are keeping you small and how to really shift them.

Speaker 1:

First things first, if you don't know what a limiting belief is, that is a story you are telling yourself when you set a goal. Think about your inner mean girl coming in and being like you can't do that, you don't want to track, you love drinking, you love going out, like if I have a weight loss goal, I can't go out to eat, right, all these limiting beliefs are keeping you from achieving the goal. So I want you to know like your biggest obstacle is not macros, right, not knowing the perfect macros. It's not the meal plan, it is not the workout. It's not the meal plan, it is not the workout. It's not even being consistent. It's the thoughts in your head that are telling you why you can't do something. Those are the limiting beliefs. So if you're constantly doubting yourself or struggling to stay consistent, you're not broken. Nothing is wrong with you. You just need to really shift and be open to exploring these limiting beliefs and really focusing on how to shift them and change your perspective around them.

Speaker 1:

So the first one when it comes to nutrition, I truly believe tracking macros can go so far. The whole goal of tracking macros is so you don't have to track forever. So when you come on and work with me, whether it's one-on-one or made for more or even in the collective, I can give you your, your macros right and that's fine. I the whole point to give it giving macros and following a macronutrient structured goal is so you can learn about your food right. The biggest thing that is holding you back in these other programs, that's just giving you a meal plan and telling you to eat these five packaged fuelings throughout the day. You're not learning anything from that. So if you would just take 30 days a week I don't know something to really track and learn what the food you are putting in your body consists of, right? Your carbohydrates, your protein, your fats? Where are we at with all of that? Without knowing that, how are you going to expect to stay consistent with a goal or maintain your results If you're just going to try to follow a meal plan and then not know what that meal plan even was doing? What's the point of it? Right? So tracking your macros is about data. It is a chance for you to learn about one, nutrition and learn the skill of nutrition, but two, how your food is making you feel right. What are you putting in your body and how is your body physically feeling energetically right, are you feeling really full and bloated and dreary after a meal? Or are you feeling energized, right, as we adjust our protein and bring that higher and increase our fiber? How is that making you physically feel different? And you don't know how to do that until you do it right.

Speaker 1:

Like tracking and knowing, nutrition does not just come out of nowhere. It has to be forceful and intentional, so it becomes second nature. So, first things first, that limiting belief of I don't have time to track my food. So instead of thinking I don't have time to track my food, I want you to start shifting that belief to think, all right, tracking actually saves me a lot of time and gives me so much more control. I know exactly what I am doing, I know exactly what to eat, I know exactly how I can include those Oreos into my meal and I feel so in control of what I am putting into my body, right? So think about it this way.

Speaker 1:

You already spend time thinking about food. You already think and stress over it all day long. You're not knowing what to eat, you're feeling anxious, you're feeling overwhelmed, getting to the end of the day and be like fuck, another day I didn't hit my goals, right. And then you're wondering why progress isn't happening. Right, you cannot see progress if you are not consistent with a singular goal. So tracking removes all of the guesswork. So once you learn it, it's truly second nature that so many women want it to be second nature. But you cannot have it be second nature until it's first nature. So hopefully that makes sense.

Speaker 1:

Let me know if number one that I don't have time to track, I don't want to track. You know if that is resonating with you and how this is kind of shifting your mindset around that. Number two okay, I'm scared to lift heavy because I don't want to get bulky. That I hate. I hate when women say this, because do you guys understand how much food, how much training and probably some sort of steroid drug whatever it is it would take for you to look bulky like a huge bodybuilder, like that shit is so intentional and takes years and years and years to accomplish. So bulky to me is like the big badass woman on stage in the bikini. Um, you know, crushing like a power lifting show. So if that's what's resonating with you, you're not going to get bulky. All right, pick up the fucking weights, guys. Um, so, instead of believing that, I want you to start thinking lifting makes me strong and gives me my confidence and changes my body in the best way. Like that girl you want to become who is wearing the two piece matching set at the gym, she's lifting, okay, and probably at least four to five times a week. To get that physique, that tone, that lean, you need to have muscle. So, even if you lose body fat, if there's no muscle underneath it, you're not going to get that physique you're dreaming of. So, um, instead, instead of believing you're going to get bulky, I want you to really think it's going to make you step into your best version of you, that stronger version of you. And muscle is truly what gives your body shape.

Speaker 1:

The real risk is not lifting and staying stuck in this yo-yo, dieting and burnout and the cardio and all of this, like this same wheel you are on, it's not doing you any good. So what's what's the loss or what's the risk? I don't know what I'm saying. What is the risk of you trying something new and seeing the physical change in your body? So that is number two. Number three I always fall off track.

Speaker 1:

So if you have this core limiting belief, every time you set a goal I want to lose 10 pounds, right, and this core belief comes through of it doesn't matter, like every time I do, I fall off track, right, it doesn't matter what I do, because I'm just going to fall off track. I've always fallen off track. If that is truly what you believe, you are not going to be successful with any goal that you set. So I want you to have this new belief here of every day is a new chance to show up. Every single decision I make is a decision either closer or further away from my best self. So how can I make the next decision right? We have so many decisions to make in the day. How can my next decision be towards my best self? So really think about that. You don't have to be perfect, you just need to be consistent. It's all in reps, it's all in the repetition and one day off, right, one meal that's not the best, that's over on calories, that you didn't track, is not going to ruin all of your progress. What's going to ruin your progress is if you really throw in the towel because of one meal like what good is that doing you? Okay, number four we're going to go with.

Speaker 1:

I'm bad at tracking macros and they're just too complicated. Right, I'm bad at it. It takes too much time. I just don't. You know, I don't want to even think about it, right? That belief, if I give you macros, if you come and work with me one on one and I give you your macros, and that is a core belief that I'm not good at it, I'm not going to like, I'm not going to do it. Right, I'm going to track all week, but I'm not going to track on the weekend. It's too complicated.

Speaker 1:

I want you to start thinking that tracking is just a skill. It's another skill, it's another way to collect data, and the only way I'm getting better is with practicing. So that is a huge shift, right? Like shifting your perspective from being such a, you know, a limited mindset and this limiting belief to a growth mindset of, okay, tracking it's just a skill. Like this is only benefiting me. I'm only learning more and more and I get better. Every single time that I do it, every time I practice, I get better. Right?

Speaker 1:

No one is born knowing nutrition. No one is born knowing the macronutrients. It's truly a skill and once you learn it, you literally will never forget it. You're going to know how to do it, not only for yourself but for your family, right? Like, generally speaking, we, us women, are ones in charge of making dinner right. So now we know how to balance out our macronutrients for not only ourself and our goal, but for our partner, for our family, whatever it is. You know even friends, and when you go out to eat, you know what foods to choose because they align with your goal, right?

Speaker 1:

And then, number five I need to eat as little as possible to lose weight, right? How many of you believe that as possible to lose weight, right? How many of you believe that? Be honest with yourself I need to eat as little as possible. The less I eat, the more I move, the more weight I'm going to lose, right? Like we are all so programmed to believe that. And if that is something you are still struggling with, that is why weight loss and fat loss feels so resistant, because your subconscious mind truly believes that. So think about manifestation, right? Think about the law of attraction and all of these things. If we believe that, no wonder why that keeps showing up in our life, right? Why we're not getting the progress. Because we're not aligned with that.

Speaker 1:

So I want your new belief to be my metabolism thrives when I fuel my body. Okay, eating less isn't always the answer. Eating smarter is right. So if you've been stuck at 1200 calories and not seeing results, like, that is a huge red flag. If you are eating consistently under 1200 calories, as a grown woman, and your scale is not moving or, worse, it's going up, and you can honestly you know honestly say that you are tracking every lick, taste and bite and your scale is not budging, that should be a huge red flag going off in your mind. Your metabolism has probably adapted to these lower calories and now you know you can't go lower than that. You can't. You have to give your body the fuel it needs. You have to go into some sort of reverse diet and get your calories at a place where your body is going to function and thrive right. So hopefully these are the main ones that I hear.

Speaker 1:

I would love to hear if any limiting beliefs popped up for you as I was introducing this, as I was talking through all of these, if any resonated with you. And I really want you to think like write all of these, if any resonated with you. And I really want you to think like write all of them out. Anytime you go to set a goal, what is your inner mean girl saying? What is she saying to like keep you playing small right?

Speaker 1:

All of these are just another form of protection from the previous versions of ourselves that are just trying to keep us safe and comfortable, because once we start something new, we're out of the comfort zone and our past versions of ourselves do not like that. They don't thrive there. It feels uncomfortable, but deep down, you have to know the only way you're going to change is to be uncomfortable. You have to get uncomfortable and you have to shift all of these thoughts that are keeping you playing small. So I hope this really resonated with you. If you loved this, please share it with someone and I'll definitely be diving into more and more of the subconscious mind, your limiting beliefs, your thoughts and how they are impacting your results as we go through these new episodes. So I hope you enjoyed. Please share your biggest takeaways and I will see you in the next episode.