For the full transcript visit: https://www.mindfulshape.com/transcripts
NOTES:
3 Main Obstacles:
You think you have to either be super strict and 100% on plan to release weight so you don’t factor in indulgences or make a workable plan.
You think once you’ve indulge that you might as well eat anything and as much as you want now because you’ll start fresh the next day or after the holidays
Solutions:
Daily plan (Instead of a plan for the entire holiday period, take 5 mins the night before or the morning of to decide whether you will allow indulgences and if so how much given how you are feeling in your body and what your activities are going to be.)
Key: Make this plan from a place of self compassion (note overeating is not a compassionate choice) How do you want to feel in your body during the holidays? (Energized, alive, vibrant, comfortable)
When you think you’ll start in the future you never really get started at long term weight loss.
After you overeat or have an indulgence - decide NOW what you will need to tell yourself about that so that you don’t feel guilt/shame/disappointment/self judgment and continue to overeat.
EXAMPLE: It might be something like, I was going to have 2 cookies and I had 4, that’s okay - I’m human and I’ll drink a lot of water to stay hydrated and skip dessert tomorrow and or ensure I don’t overeat tomorrow by paying attention to how I’m feeling in my body.
2) Saying no to food pushers
You think it’s a problem because you don’t want to make someone else feel bad or you don’t want to draw attention to yourself
Solutions:
Allow people to be responsible for their own thoughts and feelings. Decide it’s no big deal to say no thank you.
What’s the matter with people paying attention to you? You think they are judging you negatively but you can’t control that. What is the opinion YOU have of YOU? Decide that in advance.
3) Over Desire
You think it’s a problem because you don’t want to feel deprived, that you’re missing out, or that you’re denying yourself pleasure
Solutions:
Deprivation is a feeling we have based on our thinking. Make peace with wanting food you think is delicious. You can want two things at once. Decide ahead of time how you want to feel in your body and eat to that point then stop. The only thing that will get in the way is an emotion.
What is it you think you’re missing out on? Are you indulging in entitlement, self pity?
Where else can you get pleasure? How you feel in your body, in your clothing, from the ambiance, from conversation with loved ones, from having a rest from work, from the pride of knowing you’re following through and keeping your word to yourself.
When you aren’t physically hungry and haven’t decided ahead of time to have an indulgence, yet you find yourself wanting the food, going back and forth in your head or making justifications, here’s what you do.