Healthy Holiday Habits: How to Avoid Overeating This Season [Ep. 119]

WEBVTT

00:00:00.000 --> 00:00:02.040
This is the Eat Well, Think Well, Live Well podcast.

00:00:02.370 --> 00:00:03.419
I'm Lisa Salsbury.

00:00:03.419 --> 00:00:07.139
And this is episode 119 healthy holiday habits.

00:00:07.230 --> 00:00:10.230
How to avoid overeating this season.

00:00:14.157 --> 00:00:21.057
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

00:00:21.687 --> 00:00:23.248
I'm your host, Lisa Salsbury.

00:00:23.638 --> 00:00:29.297
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:00:29.908 --> 00:00:35.847
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

00:00:39.783 --> 00:00:43.353
Welcome back and welcome to the holiday season.

00:00:43.804 --> 00:00:55.713
As of the release date of this podcast, Halloween is tomorrow, which means we're just 29 days until Thanksgiving 56 days until Christmas and 62 days until new year's Eve.

00:00:56.253 --> 00:00:59.884
Does that timeline make you a little anxious?

00:01:00.634 --> 00:01:03.874
For years, this season made me nervous too.

00:01:04.444 --> 00:01:06.573
Before I gave up the cycle of fad dieting.

00:01:06.634 --> 00:01:07.593
I used to think.

00:01:07.864 --> 00:01:08.134
Hmm.

00:01:08.164 --> 00:01:10.114
Well, I guess I'll just try again next year.

00:01:10.623 --> 00:01:14.313
I tell myself just to not worry about anything, stop trying.

00:01:14.343 --> 00:01:15.123
Quote unquote.

00:01:15.153 --> 00:01:18.304
And sure enough, my weight would creep up through the season.

00:01:18.694 --> 00:01:19.563
Come January.

00:01:19.713 --> 00:01:21.004
I'd feel one of two ways.

00:01:21.394 --> 00:01:25.623
Either sad that Christmas was over January has never been my best month.

00:01:26.043 --> 00:01:38.463
Or like I was somehow supposed to hit the ground running with new year's resolutions, which never stuck that led me to keep eating through my feelings until March when I'd feel desperate and look for the next big solution.

00:01:38.703 --> 00:01:39.513
Usually.

00:01:39.754 --> 00:01:41.703
A quick fix fad diet.

00:01:42.483 --> 00:01:48.274
I think what is pretty crazy is that we've also been told for years that typically people gain about five.

00:01:48.304 --> 00:01:51.483
Sometimes you even hear up to 10 pounds during the holiday season.

00:01:52.174 --> 00:01:56.073
But actually studies have found that it's more like one to two pounds.

00:01:56.493 --> 00:01:57.213
What's weird.

00:01:57.213 --> 00:02:00.903
Is that when I thought everyone was gaining five pounds, I figured I could.

00:02:00.903 --> 00:02:02.884
And maybe even should as well.

00:02:03.213 --> 00:02:05.403
I think it sort of gave me permission.

00:02:05.703 --> 00:02:07.593
Like, I'm just like everyone else.

00:02:08.074 --> 00:02:08.614
Today.

00:02:08.644 --> 00:02:14.433
I want to give you permission to enjoy the holidays and to maintain your weight where you want it.

00:02:14.824 --> 00:02:18.334
If that means maintain it at exactly the same as you currently are.

00:02:18.394 --> 00:02:18.933
Great.

00:02:19.354 --> 00:02:23.313
If that means maintain the momentum you currently have, if you're in a loss phase.

00:02:23.644 --> 00:02:24.723
Let's do that too.

00:02:25.354 --> 00:02:32.193
The holidays seem to have become a full quarter of the year that we are not paying attention to our health.

00:02:32.584 --> 00:02:34.114
It doesn't have to be like that.

00:02:34.144 --> 00:02:36.364
And it doesn't have to be difficult either.

00:02:37.024 --> 00:02:39.213
You've probably heard the same, that it's less important.

00:02:39.213 --> 00:02:41.493
What you were eating between Thanksgiving and new years.

00:02:41.913 --> 00:02:44.704
And more important from new years to Thanksgiving.

00:02:45.183 --> 00:02:47.014
And while that is absolutely true.

00:02:47.253 --> 00:02:53.973
There's no reason to do a disservice to yourself by showing up to the first week in January with an extra 10 pounds to lose.

00:02:54.753 --> 00:02:56.584
I want to give you six strategies.

00:02:56.883 --> 00:03:02.479
To help you develop some healthy holiday habits and avoid overeating this season.

00:03:03.229 --> 00:03:03.829
Number one.

00:03:04.158 --> 00:03:05.929
Get honest about your calendar.

00:03:06.679 --> 00:03:10.669
This time of year, we often just say, I am so busy.

00:03:11.449 --> 00:03:13.519
This is the biggest myth I see playing out.

00:03:13.968 --> 00:03:16.908
We're just so busy and there are so many parties.

00:03:16.938 --> 00:03:19.489
And while that is true, I believe you.

00:03:20.389 --> 00:03:21.378
Here's the thing.

00:03:22.218 --> 00:03:27.829
Are there really more events or we just expecting that there will be.

00:03:28.699 --> 00:03:32.269
I challenge you to check out your last three months of calendars.

00:03:32.718 --> 00:03:42.429
Look at how many gatherings you've actually had birthdays sports games, date nights, outings with friends, or really any social event where food is served.

00:03:43.058 --> 00:03:45.068
When I first did this several years back.

00:03:45.338 --> 00:03:51.998
I was shocked to see it that I had about 27 social events across three months, 27 times.

00:03:52.329 --> 00:03:55.959
I was eating away from the house at some sort of event.

00:03:56.558 --> 00:03:59.169
That was way more than I thought I would get.

00:03:59.799 --> 00:04:00.399
These days.

00:04:00.399 --> 00:04:04.088
I have fewer kids at home it's less, but it's still significant.

00:04:04.899 --> 00:04:05.679
Now count up.

00:04:05.679 --> 00:04:07.959
How many holiday specific events you have?

00:04:08.169 --> 00:04:10.538
Do you see a big increase?

00:04:10.808 --> 00:04:12.308
This is what we're looking for.

00:04:12.788 --> 00:04:15.519
We're not looking for the total number of holiday events.

00:04:15.579 --> 00:04:18.009
What we're looking for is an increase.

00:04:18.338 --> 00:04:25.838
Between October, November, December, as opposed to the July, August, September months.

00:04:25.988 --> 00:04:26.468
Okay.

00:04:26.809 --> 00:04:35.389
So in looking for that increase, what we want to notice is things like my husband's work, Christmas party will replace.

00:04:35.718 --> 00:04:38.449
Our regular date night, not add to it.

00:04:39.048 --> 00:04:44.809
My women's group at church, we'll have a Christmas gathering, but we do a gathering every month.

00:04:44.928 --> 00:04:47.749
It's just Christmas themed in December.

00:04:48.199 --> 00:04:49.908
So it's not an additional event.

00:04:50.269 --> 00:04:56.689
It's the same event I go to every month when we look closely at the actual number of extra events.

00:04:57.149 --> 00:05:00.028
it just might not be as high as we assume.

00:05:00.749 --> 00:05:02.488
One more tip here about your calendar.

00:05:02.879 --> 00:05:04.468
Break down these gatherings by week.

00:05:04.619 --> 00:05:11.548
Say you have a work lunch, Friday night holiday party, at a Sunday family dinner, that's three out of 21 meals in a week.

00:05:11.699 --> 00:05:13.379
If you're eating roughly three meals a day.

00:05:14.158 --> 00:05:18.119
You're still eating your regular meals about 85% of the time.

00:05:18.598 --> 00:05:20.939
Even if you overeat once or twice.

00:05:21.178 --> 00:05:24.088
You're still at over 90% on plan.

00:05:24.418 --> 00:05:29.548
So remind yourself that you can enjoy these special meals without it throwing off your goals.

00:05:30.269 --> 00:05:32.519
Deciding you can't lose or maintain your weight.

00:05:32.600 --> 00:05:36.531
During the holidays because you have too many events is just not true.

00:05:37.071 --> 00:05:40.701
I have been using this calendar strategy with my clients for several years.

00:05:40.701 --> 00:05:45.951
And no one comes up with a dramatic increase in the number of events.

00:05:46.341 --> 00:05:53.961
It's just the easy thought to delay the time to start working on your health goals, your brain prefers this because it does not like change.

00:05:54.380 --> 00:05:55.370
That's just the truth.

00:05:55.940 --> 00:05:58.130
Your brain will offer you all kinds of reasons.

00:05:58.130 --> 00:06:00.463
And being too busy is a favorite one.

00:06:01.244 --> 00:06:02.173
Number two.

00:06:02.653 --> 00:06:05.053
Is making sleep a priority.

00:06:05.653 --> 00:06:11.233
Another lie I used to tell myself is that I had to stay up late to get everything done.

00:06:11.684 --> 00:06:17.713
I've done several episodes with sleep experts on how essential sleep is to your weight loss efforts.

00:06:18.223 --> 00:06:21.524
Inadequate sleep such as less than seven to eight hours per night.

00:06:21.603 --> 00:06:26.043
Decreases concentrations of the hormone, leptin and increases levels of the hormone.

00:06:26.072 --> 00:06:26.583
Ghrelin.

00:06:27.002 --> 00:06:29.612
This is an unfortunate case of double jeopardy.

00:06:29.942 --> 00:06:35.343
Leptin signals, a sense of feeling full and grillin tells our body it's time to eat.

00:06:35.882 --> 00:06:39.333
So a decrease in leptin says to our body I'm not satisfied.

00:06:39.603 --> 00:06:42.392
And an increase in ghrelin says I'm really hungry.

00:06:43.052 --> 00:06:46.293
You end up feeling, not satisfied by the same amount of food.

00:06:46.562 --> 00:06:49.892
That normally would satisfy you on a well rested day.

00:06:50.252 --> 00:06:52.233
That's the effect of the low leptin.

00:06:52.622 --> 00:06:59.132
You also end up with stronger cravings and a surprising desire to eat more often the effect of the high ghrelin.

00:06:59.973 --> 00:07:03.423
The other effect of lack of sleep is the decrease in emotional resilience.

00:07:03.423 --> 00:07:04.833
When we aren't well rested.

00:07:05.132 --> 00:07:10.653
So our ability to stick to our goals and not go to food for emotional buffering is decreased.

00:07:11.223 --> 00:07:13.052
The holidays can be stressful.

00:07:13.173 --> 00:07:14.343
As we all know.

00:07:14.793 --> 00:07:18.992
So getting sufficient sleep is not only helpful in balancing our hunger hormones.

00:07:19.322 --> 00:07:22.293
But also to maintain our emotional resilience.

00:07:22.952 --> 00:07:27.302
More than any other time of year commit to a bedtime during the holidays.

00:07:27.632 --> 00:07:30.843
Based on your required wake-up time and stick to it.

00:07:31.322 --> 00:07:39.663
Except in the case of clinical insomnia, most Americans can get more sleep if they simply value it more by going to bed at the right time.

00:07:40.742 --> 00:07:41.642
Number three.

00:07:42.033 --> 00:07:43.983
Get honest about your food.

00:07:44.432 --> 00:07:46.233
There's a lot of honesty in these tips.

00:07:46.293 --> 00:07:46.773
Okay.

00:07:48.302 --> 00:07:49.653
There's a couple parts to this food.

00:07:49.653 --> 00:07:51.843
One first don't operate from scarcity.

00:07:51.932 --> 00:07:56.163
This is a trick, the food manufacturers and restaurants just absolutely love.

00:07:56.192 --> 00:08:00.752
And unfortunately we have started to believe them and internalize these thoughts.

00:08:01.052 --> 00:08:02.612
You can only get it now.

00:08:02.642 --> 00:08:03.843
Limited time.

00:08:04.322 --> 00:08:08.552
Is it true that Starbucks only does the pumpkin spice latte this time of year?

00:08:08.673 --> 00:08:09.392
Yes.

00:08:09.812 --> 00:08:12.783
Could you actually make it the other nine, nine months of the year?

00:08:13.473 --> 00:08:14.492
Also, yes.

00:08:14.882 --> 00:08:18.963
But we do that with holiday foods we make, or others make at home too.

00:08:19.262 --> 00:08:22.293
You might think, oh, I only get fudge at Christmas time.

00:08:22.713 --> 00:08:27.963
That's true for me because I only choose to make it for friends and family at Christmas.

00:08:28.562 --> 00:08:39.393
But the truth is instead of making a lemon cake around Easter, I could just make fudge, the ingredients are available year round, such as chocolate chips, marshmallow cream, sugar, you know, the drill.

00:08:39.783 --> 00:08:44.043
All are just a regular grocery store ingredients that are available year round.

00:08:44.523 --> 00:08:47.403
There is actually no shortage of fudge.

00:08:47.432 --> 00:08:49.383
You can totally make it any time.

00:08:49.562 --> 00:08:53.462
You can buy fudge at Godiva's or C's in the mall year round.

00:08:53.793 --> 00:08:55.533
You can even buy candy canes online.

00:08:55.562 --> 00:08:56.192
Year-round.

00:08:56.702 --> 00:09:00.783
When we are thinking things about food, like I only get it at this time of year.

00:09:00.873 --> 00:09:02.793
We get these feelings of scarcity.

00:09:03.182 --> 00:09:08.972
And when we are operating from that scarcity, it makes us think we should definitely eat it now.

00:09:09.273 --> 00:09:11.043
Or there won't be any left.

00:09:11.793 --> 00:09:16.743
The other thing here is to be really honest about what you want, like what you actually want.

00:09:17.163 --> 00:09:20.222
Like I said about my fudge, the ingredients are available year round.

00:09:20.822 --> 00:09:23.763
We could actually make pumpkin pie for the 4th of July.

00:09:24.243 --> 00:09:25.923
But we don't really want it then.

00:09:26.702 --> 00:09:30.393
So say yes to the pumpkin pie because you actually want it now.

00:09:30.633 --> 00:09:33.092
Not because you don't get it at other times of the year.

00:09:33.993 --> 00:09:43.413
Enjoy these holiday foods, because they are meaningful to you at this time of year, whether that's because you enjoy making them for others or they remind you of a grandmother that's passed.

00:09:43.863 --> 00:09:49.293
Holiday foods often carry fond memories or make you feel festive, which is wonderful.

00:09:49.653 --> 00:09:53.403
Just don't let it trick you into feeling like they're scarce.

00:09:53.972 --> 00:09:56.013
And lastly on the holiday food section.

00:09:56.342 --> 00:10:00.452
Is that when we believe they are scarce or somehow particularly special.

00:10:00.903 --> 00:10:05.222
We reinforce the idea that holidays are for being off a diet.

00:10:05.673 --> 00:10:08.342
And January is for being on a diet.

00:10:08.432 --> 00:10:09.482
Can you hear my air quotes?

00:10:09.962 --> 00:10:13.472
And then January foods seem dumb and boring and diety.

00:10:14.263 --> 00:10:16.962
this labels are foods good and bad, right?

00:10:16.962 --> 00:10:21.283
You're telling yourself that holiday foods are bad and that you can't lose weight while eating them.

00:10:21.643 --> 00:10:23.533
But that January foods are good.

00:10:23.863 --> 00:10:27.253
You'll throw out all the carbs and leftover snacks from the new year's Eve party.

00:10:27.253 --> 00:10:30.852
And then, and only then can you start to lose weight?

00:10:32.113 --> 00:10:38.352
When we label holiday foods bad, we are going to inevitably feel bad about ourselves for eating them.

00:10:38.743 --> 00:10:44.562
And then we continue that negative self-talk spiral by saying, there's no way you can possibly do this.

00:10:44.802 --> 00:10:47.982
You'll have to wait for the new year to really get on top of your eating.

00:10:48.822 --> 00:10:52.452
So really get honest about the way you're feeling about food..

00:10:53.269 --> 00:10:53.480
All right.

00:10:53.480 --> 00:10:56.090
Number four is specific to parties and gatherings.

00:10:56.690 --> 00:11:00.289
Get honest about what's actually good on the buffet.

00:11:01.100 --> 00:11:04.850
And when I'm talking about good here, it's not about good food, bad food.

00:11:04.850 --> 00:11:06.860
It's about what is delicious to you.

00:11:07.639 --> 00:11:13.700
Whether it's an appetizer, buffet, dessert buffet, or a whole meal, the holidays tend to bring out the variety of foods.

00:11:13.730 --> 00:11:14.899
Like nothing else.

00:11:14.960 --> 00:11:16.309
You want to try it?

00:11:16.309 --> 00:11:17.269
All right.

00:11:17.840 --> 00:11:20.120
Here's a few tips for navigating those buffets.

00:11:20.750 --> 00:11:23.269
First, make sure you can still see your plate.

00:11:23.629 --> 00:11:29.690
When you dish up your plate at home for dinner, it's likely you can still see what color your plate is in between your food.

00:11:30.059 --> 00:11:35.129
You have your chicken separated from your potatoes and salad, or maybe you're having stir fry.

00:11:35.129 --> 00:11:37.529
So it's rice with your stir fry on top.

00:11:37.529 --> 00:11:40.769
So it's a stack in the middle, but you have plenty of room on the edges.

00:11:41.309 --> 00:11:47.639
But at a buffet suddenly you're piling food on top of food and feeling like you have to try at all.

00:11:48.090 --> 00:11:50.740
This is again, coming from a place of scarcity.

00:11:50.830 --> 00:11:52.269
Remember tip number three.

00:11:53.289 --> 00:12:01.029
But what have you dished up your plate in the same portions you would for dinner at home where you can still see what color your plate is in between the food.

00:12:01.539 --> 00:12:04.600
Make sure there are spaces between your food choices.

00:12:04.960 --> 00:12:08.259
With this little tip, you will likely not get too much on your plate.

00:12:08.649 --> 00:12:11.169
It's something I've used multiple times and it works great.

00:12:11.740 --> 00:12:13.779
Second quit the clean plate club.

00:12:14.320 --> 00:12:17.289
Remember, there's no prizes at the clean plate club.

00:12:18.129 --> 00:12:20.350
I've talked about it many, many times.

00:12:20.379 --> 00:12:23.860
If you find yourself at an event where you want to try it all, do it.

00:12:24.279 --> 00:12:26.529
But just try it.

00:12:26.889 --> 00:12:28.360
You don't have to eat the entire thing.

00:12:28.870 --> 00:12:30.789
You want to try all five desserts on the buffet?

00:12:30.820 --> 00:12:31.240
Fine.

00:12:31.269 --> 00:12:31.629
Do it.

00:12:31.960 --> 00:12:34.240
But just have two bites of each and leave the rest.

00:12:34.809 --> 00:12:37.480
You want to try the potatoes and the stuffing for sure.

00:12:37.570 --> 00:12:38.590
I love those things.

00:12:38.809 --> 00:12:40.250
Just eat half of each one.

00:12:40.940 --> 00:12:43.519
Don't let there be drama about needing to finish.

00:12:43.549 --> 00:12:47.450
You're an adult and you totally can leave food on your plate if you want.

00:12:48.090 --> 00:12:53.210
buffets can lead to a lot of might as well eating that's when you already ate this.

00:12:53.210 --> 00:12:55.370
So you might as well eat that.

00:12:55.789 --> 00:12:59.750
Or you go into it thinking I won't be able to not eat all of the things.

00:12:59.750 --> 00:13:01.490
So I might as well, not even try.

00:13:02.059 --> 00:13:03.409
It doesn't have to be that way.

00:13:03.769 --> 00:13:07.610
Buffets are usually associated with parties and therefore you want to be comfortable.

00:13:08.000 --> 00:13:15.049
I certainly don't want to be worrying about how full my stomach feels or how I need to find a bathroom while I'm already worrying about making small talk.

00:13:15.590 --> 00:13:18.200
Give yourself the kindness of being comfortable in your body.

00:13:18.500 --> 00:13:21.139
So it doesn't inhibit what you want to do at the party.

00:13:22.460 --> 00:13:25.279
Which leads us right into tip number five.

00:13:25.549 --> 00:13:27.350
And that is, remember the holidays.

00:13:27.919 --> 00:13:29.480
Are about the people.

00:13:29.990 --> 00:13:34.850
Have you ever gotten so worried about billowing, your diet, that you forgot to actually enjoy yourself?

00:13:35.393 --> 00:13:42.472
Have you had so much anxiety not knowing what exactly is in the sweet potatoes that you didn't even bother to thank your aunt for making them.

00:13:43.043 --> 00:13:44.903
Have you worried ahead of visiting your grandma?

00:13:44.903 --> 00:13:46.793
I'm sure she will offer you food.

00:13:46.793 --> 00:13:50.602
That is not on your plan that you end up, not even excited to see her.

00:13:51.263 --> 00:13:53.812
Remember the most important aspect of the holidays.

00:13:53.962 --> 00:13:54.893
It's the people.

00:13:55.283 --> 00:14:02.692
It's the family and the friends you are with, you can literally eat steamed vegetables and drink water if you actually wanted to.

00:14:02.903 --> 00:14:05.033
I don't, but I'm just saying you could.

00:14:05.482 --> 00:14:07.702
And still enjoy the people.

00:14:08.182 --> 00:14:14.123
You do not have to eat everything on the buffet, say yes to every dessert or drink all the punch to enjoy.

00:14:14.342 --> 00:14:16.982
Conversation company and connection.

00:14:17.732 --> 00:14:24.273
Remember food is part of the celebration, but it's not the celebration.

00:14:24.633 --> 00:14:30.332
The fun of the holidays is about connection and making memories with family and friends.

00:14:31.400 --> 00:14:34.490
Focus on the people this year and see how fun it can be.

00:14:34.730 --> 00:14:37.461
Even with a regular amount of food on your plate.

00:14:37.880 --> 00:14:42.490
Even if you don't have extra dessert at every party, this season enjoy every bite.

00:14:42.610 --> 00:14:45.461
And thank those that made it, especially if it was you.

00:14:46.630 --> 00:14:49.961
Okay, lastly, number six, let's talk about support.

00:14:50.530 --> 00:14:55.091
If you're serious about your goals, this holiday season, why not get a little help?

00:14:55.480 --> 00:15:00.071
Whether that's from me as a coach, or maybe you could team up with a friend for some accountability.

00:15:00.551 --> 00:15:04.240
I get that it might seem like an impossible task to lose weight during the holidays.

00:15:04.721 --> 00:15:06.610
But only because you've never done it.

00:15:07.451 --> 00:15:12.100
If your brain is sure that this is impossible and that you should just put it off again.

00:15:12.610 --> 00:15:14.230
Don't believe that nonsense.

00:15:14.471 --> 00:15:16.030
Don't wait for January 1st.

00:15:16.390 --> 00:15:18.490
Start now to take control of your health.

00:15:18.880 --> 00:15:21.941
You don't need a Monday or a first day of the month or first day of the year.

00:15:22.240 --> 00:15:24.910
There's nothing special about those times.

00:15:25.270 --> 00:15:28.120
You can make the changes you've been wanting to right now.

00:15:28.780 --> 00:15:30.490
If you feel like you're eating for reasons.

00:15:30.490 --> 00:15:40.480
Uh, other than hunger, whether it's social pressure or stress, or if you want to stop the cycle of dieting and actually reach a sustainable weight coaching can help.

00:15:41.020 --> 00:15:48.160
I work with you to develop a realistic approach to weight loss that doesn't mean giving up on fun connection or your goals.

00:15:48.610 --> 00:15:52.990
There is no diet that can help you address the root cause of why you're eating.

00:15:53.291 --> 00:15:54.640
When you aren't physically hungry.

00:15:55.211 --> 00:15:58.360
Do you feel like sometimes you are eating just because everyone else is.

00:15:58.721 --> 00:16:01.541
Or you finish something and think that wasn't even good.

00:16:01.630 --> 00:16:02.801
Why did I eat all of that?

00:16:03.400 --> 00:16:06.400
Or you plan to have one cookie and then you have seven.

00:16:07.150 --> 00:16:08.500
There are solutions.

00:16:08.890 --> 00:16:10.211
And I can teach them to you.

00:16:10.421 --> 00:16:13.660
I can help you and the obsession with fad dieting while at the same time.

00:16:13.931 --> 00:16:15.490
Getting you to your natural goal weight.

00:16:15.821 --> 00:16:23.291
I can help you and the constant feeling of hunger cravings and urges having a professional to be accountable to is like nothing you've ever tried.

00:16:23.681 --> 00:16:32.191
And honestly, there isn't a better time to get that extra help than right now to help you handle the holidays and avoid overeating this season.

00:16:32.899 --> 00:16:34.549
Imagine going into January 1st.

00:16:34.789 --> 00:16:38.570
Five pounds down rather than your traditional five pounds up.

00:16:39.226 --> 00:16:43.636
Book a free strategy session with me and you'll see how coaching can really be the difference for you.

00:16:43.976 --> 00:16:46.947
And finally dropping the tradition of annual weight gain.

00:16:47.518 --> 00:16:51.837
If today's episode gave you something to think about or try out, I'd love to hear about it.

00:16:52.227 --> 00:16:54.687
Send me a message or leave a review to let me know.

00:16:54.717 --> 00:16:55.918
What's been helpful to you.

00:16:56.278 --> 00:17:00.357
Remember the journey to eating well and living well is about small, consistent steps.

00:17:00.388 --> 00:17:02.248
And you're already on your way.

00:17:02.278 --> 00:17:11.307
If you're listening to this, if you'd like some personalized support to make lasting changes, I'm here to help book a free strategy session with me and let's find out what approach will work best for you.

00:17:11.891 --> 00:17:13.510
Again, thanks for listening to the eat.

00:17:13.510 --> 00:17:15.401
Well think, well live well podcast.