No Last Suppers Before Your New Years Resolutions! [Ep. 22]
![No Last Suppers Before Your New Years Resolutions! [Ep. 22] No Last Suppers Before Your New Years Resolutions! [Ep. 22]](https://getpodpage.com/image_transform_gate_v3/ey-xU5euFdyssyMfNWF__iy_uaeRQS6yqxx7IzmGuc4=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fxm68dhy3ndpesii59idy4n7jlbdk%3F.jpg&w=1200&h=630&fill=blur)
This next week and half--the time between now (when this episode is published) and the New Year is not a time to dread those coming resolutions.
It's also not a time to overeat because of those scarcity thoughts that your brain offers you. You know the ones that sound like "well I better eat this now while I can!"
This leads to your brain worrying that everything will be terrible when "the diet" starts and so we better let loose now.
This is not necessary and I will tell you why in this episode!
Key takeaways:
- What are the thoughts keeping you in scarcity mode before New years?
- What tool you can use right now to prevent the "last supper" idea from happening.
- Are you over nourished?
- Hunger Scale episode
- Schedule your free strategy session to discuss your New Years Resolutions and see if I'm a perfect fit to help you with that: wellwithlisa.as.me
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
- Subscribe: podcast.wellwithlisa.com
Want to help determine what's on future podcasts? Schedule a podcast research interview with me! I promise--zero discussion of my program--this is not a sales call. I simply want to get to know my listeners better and make sure this is exactly what will help you most! Schedule here: wellwithlisa.as.me(choose Podcast Research as the appointment type)
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
00:00:00.118 --> 00:00:01.499
Hi, welcome back to the eat.
00:00:01.499 --> 00:00:01.979
Well, think.
00:00:02.008 --> 00:00:03.269
Well live well podcast.
00:00:03.599 --> 00:00:05.849
I'm Lisa Salisbury and my mission.
00:00:05.849 --> 00:00:12.718
Is to help women stop obsessing about everything they eat and feel confident about their ability to lose weight without a diet app.
00:00:13.319 --> 00:00:21.960
This week, we are going to be talking about why the next week and a half does not need to be a last supper situation.
00:00:22.411 --> 00:00:28.530
If you feel like this is the last time you're going to get to eat anything fun before your new year's resolution starts.
00:00:28.829 --> 00:00:29.986
This episode is for you.
00:00:32.500 --> 00:00:39.399
00:00:40.030 --> 00:00:41.590
00:00:41.979 --> 00:00:47.640
00:00:48.250 --> 00:00:54.189
00:00:56.186 --> 00:00:56.426
All right.
00:00:56.426 --> 00:00:57.237
Merry Christmas.
00:00:57.237 --> 00:01:04.287
This week leading up to Christmas can be as stressful time, especially if you are a mom and making sure everything is just right.
00:01:04.691 --> 00:01:08.441
You gotta get all the gifts bought wrapped and the stocking stuffers ready.
00:01:08.441 --> 00:01:10.721
I always wait to stuff, the talkings till Christmas Eve.
00:01:10.721 --> 00:01:15.811
So I just have each kid's items in like a random gift bag in my closet till it's time to do that.
00:01:15.811 --> 00:01:17.552
And I always, I always plan way too much.
00:01:17.552 --> 00:01:23.701
So then I'm putting stuff like up on the mantle or the whole stocking has sometimes ended up on the floor with little gifts around it.
00:01:23.751 --> 00:01:27.322
Just in case you're looking for an extra little idea around Christmas.
00:01:27.322 --> 00:01:31.762
I'll give you one that we do around here, that my kids actually love.
00:01:32.182 --> 00:01:36.471
So mind you, they range in age from 15 to 23.
00:01:36.501 --> 00:01:44.242
Well, she's almost 15, like in a week, so we're not talking about tiny kids here, but I did start doing this when my youngest was maybe seven.
00:01:44.331 --> 00:01:48.441
So, um, and they, they liked it then as well, but here's what we do.
00:01:48.772 --> 00:01:52.221
I don't put proper tags on the gifts.
00:01:52.432 --> 00:01:53.212
So.
00:01:53.218 --> 00:01:54.867
No one knows whose is whose.
00:01:55.346 --> 00:01:58.527
So the first year I labeled them with Elfin names.
00:01:58.587 --> 00:02:04.826
So like the tag said to candy cane, rainbow dust or whatever, the elf name generator on Google gave me.
00:02:05.576 --> 00:02:08.306
And they were like, what is this?
00:02:08.306 --> 00:02:12.717
They were so mad that they couldn't tell whose was his, the next year though.
00:02:12.747 --> 00:02:15.926
They were real bad because there were no tags at all.
00:02:16.287 --> 00:02:22.326
I just used specific wrapping paper for each kid, which I think that idea has been around for a long time.
00:02:22.657 --> 00:02:29.227
But, um, I've also done complicated number codes where the tag just has a number on it.
00:02:29.287 --> 00:02:30.486
And the number has a meaning.
00:02:30.486 --> 00:02:34.776
So one year the numbers indicated their birth month, their birthday, like the day number.
00:02:35.287 --> 00:02:37.956
The birth year and their current age.
00:02:37.986 --> 00:02:51.997
So if I did it this year, Pipers gifts would be number 12 for December 29 for her birthday seven for her birthday year, year, and 15 for her current age, because her birthday is December 29th, 2007.
00:02:51.997 --> 00:02:52.296
So.
00:02:52.776 --> 00:02:56.977
That code really stumped them because every gift had a different number on it.
00:02:57.037 --> 00:02:57.606
That was fun.
00:02:58.247 --> 00:03:00.586
I've done their name as a Scrabble score.
00:03:00.646 --> 00:03:03.437
So they're all their gifts had the same number on them.
00:03:03.706 --> 00:03:05.146
I've done playing cards.
00:03:05.146 --> 00:03:07.817
And it was just by suit when that works well.
00:03:07.817 --> 00:03:12.736
Cause I had four kids, but I always do family gifts too, like a game or a puzzle.
00:03:12.736 --> 00:03:16.937
And those also are included in the code, which really gets them mixed up.
00:03:16.937 --> 00:03:25.007
So the year I did playing cards, the joker was the family gift and the number code I used the year of our anniversary as the year, the family got established.
00:03:25.086 --> 00:03:28.417
Anyway this year, they're addressed to a particular food.
00:03:28.417 --> 00:03:30.847
So it says like two ice cream from mom and dad.
00:03:31.537 --> 00:03:36.637
And, um, the code there and I'm going to tell you, cause I really don't think my kids listen to this.
00:03:36.967 --> 00:03:39.907
But I took the Buzzfeed quiz on what food am I?
00:03:39.967 --> 00:03:41.317
And I guess their answers.
00:03:41.646 --> 00:03:46.657
And so they'll have to take the quiz and see if they get the same answer to see what food they are.
00:03:47.016 --> 00:03:48.546
I am a hundred percent certain.
00:03:49.056 --> 00:03:49.687
They won't.
00:03:51.336 --> 00:03:53.167
We'll see if we can figure out whose is whose.
00:03:53.736 --> 00:03:56.736
But I usually reveal the code in their stockings in some way.
00:03:57.217 --> 00:03:59.257
Or if I haven't done that, then I've wrapped it up.
00:03:59.676 --> 00:04:04.687
Like the key to the code, I wrap it up and whoever finds the pickle ornament on the tree gets to open it.
00:04:04.747 --> 00:04:07.657
So this year there's going to be a QR code in their stocking.
00:04:07.657 --> 00:04:09.127
That'll link them to the quiz.
00:04:09.526 --> 00:04:14.417
Anyway, I was just a little glimpse into one of our traditions that my kids like really enjoy.
00:04:14.477 --> 00:04:17.836
Whenever the first presents come out, they're always like, what's the code?
00:04:18.367 --> 00:04:21.216
So anyway, Christmas it's this week, which means.
00:04:21.547 --> 00:04:26.857
New years is looming on the horizon and there's no new year's resolution.
00:04:27.336 --> 00:04:28.747
Like a weight loss one.
00:04:29.197 --> 00:04:34.326
A quick Google search showed me a survey where 23% of respondents.
00:04:34.776 --> 00:04:36.576
Said they wanted to live healthier.
00:04:36.666 --> 00:04:37.447
That was their goal.
00:04:37.716 --> 00:04:38.857
And that was the top answer.
00:04:39.216 --> 00:04:43.326
Second was personal improvement or happiness at 21%.
00:04:43.956 --> 00:04:48.937
And third was lose weight and that was 20% of respondents.
00:04:48.966 --> 00:05:01.086
So if you combine the live healthier people, since that's also what I coach on with the weight loss people, 43% of respondents could be helped by health coaching, which is actually like a crazy number.
00:05:01.596 --> 00:05:08.346
Plus I've had clients tell me repeatedly that they are also emotionally stronger with the tools I give them and multiple areas of life.
00:05:08.766 --> 00:05:14.377
One woman said her husband noticed how much calmer she was with her kids and how much happier she seemed in general.
00:05:14.377 --> 00:05:14.706
So.
00:05:15.276 --> 00:05:17.406
I guess I help with that second response too.
00:05:17.466 --> 00:05:23.646
But all of this is to say that these goals are looming out there in a couple of weeks.
00:05:24.187 --> 00:05:30.547
The majority of people have improving their health in some way, whether that includes weight loss or mental health.
00:05:31.146 --> 00:05:35.076
And so you might be thinking along these lines as well, right?
00:05:35.497 --> 00:05:36.607
This is the year.
00:05:36.697 --> 00:05:37.177
Right?
00:05:38.226 --> 00:05:39.607
That is all fine and good.
00:05:39.607 --> 00:05:43.387
And I have no issue with new year's resolutions like this.
00:05:43.836 --> 00:05:46.776
Although I am always saying there's no better time.
00:05:47.317 --> 00:05:50.047
Then your very next bite to start eating the way you want.
00:05:50.826 --> 00:05:54.007
I know for some, there is something about that new year.
00:05:54.456 --> 00:05:55.987
That just gives them the push.
00:05:56.016 --> 00:05:57.456
They need to start.
00:05:58.146 --> 00:06:07.026
So specifically now, if your goal is weight loss, Here is what I see the problem for these new year's resolutions at this time of year.
00:06:07.716 --> 00:06:09.697
When we feel like losing weight.
00:06:10.117 --> 00:06:11.557
Is on the horizon.
00:06:11.677 --> 00:06:18.997
Our brain goes into some scarcity thinking and we start to have some thoughts, like, well, I better eat this now while I can.
00:06:19.627 --> 00:06:24.187
Or this will probably be the last time I get to have carbs for a while.
00:06:25.206 --> 00:06:29.557
Or maybe you hear your brain saying I better enjoy food while I can.
00:06:30.666 --> 00:06:34.507
This kind of piggybacks on last week's episode on diet mentality, thoughts.
00:06:34.507 --> 00:06:40.507
So last week I talked about some of the diet mentality, thoughts that still come up for me and what I do about them.
00:06:40.507 --> 00:06:44.166
And I gave you some strategies to reframe those and talk back to your brain.
00:06:44.737 --> 00:06:47.906
And we need to do that here with these thoughts as well.
00:06:48.687 --> 00:06:49.826
And this also.
00:06:50.067 --> 00:06:52.976
Incidentally, if you're listening to this at a different time of year.
00:06:53.557 --> 00:06:58.416
This comes up also on Sunday night because we always restart on Monday.
00:06:58.447 --> 00:06:58.896
Right.
00:06:59.557 --> 00:07:03.726
So Sunday night is the biggest time that we have these kind of last suppers.
00:07:04.117 --> 00:07:10.146
Um, it also comes up at the end of the month, like, okay, it's the first of the month or, uh, the start of a school year.
00:07:10.146 --> 00:07:10.536
I see.
00:07:10.536 --> 00:07:18.336
As, as one time also that people are like, I got to get back on track, but listen, You do not need a last supper.
00:07:18.817 --> 00:07:24.666
You do not need to feel like everything is going to change and you'll no longer be able to enjoy food.
00:07:25.266 --> 00:07:28.867
That is your past diet trauma talking there.
00:07:29.257 --> 00:07:37.596
Of course, you think that you better eat this now while you can, because you've never been on a diet before where stuff wasn't off limits.
00:07:38.377 --> 00:07:41.286
Of course you think this is the last time you're going to eat carbs.
00:07:41.766 --> 00:07:45.697
'cause that's the thing you maybe always cut out to lose weight in the past.
00:07:46.627 --> 00:07:49.536
Of course, you think you better enjoy food while you can?
00:07:49.536 --> 00:07:51.427
Because everyone knows diet food.
00:07:51.427 --> 00:07:52.807
Doesn't taste good, right?
00:07:53.766 --> 00:07:58.026
You know, you're going to feel terrible and have some sort of sugar withdrawal symptoms.
00:07:58.536 --> 00:08:01.447
And all this is just again, not past.
00:08:01.776 --> 00:08:06.456
Diet mentality, past diet trauma, even it's that talking?
00:08:07.206 --> 00:08:08.406
And it makes sense though.
00:08:08.706 --> 00:08:12.307
Because if misery is coming, we need to live it up now.
00:08:13.536 --> 00:08:24.786
This is a learned behavior and it comes up time and time again for chronic dieters or even just those that are constantly thinking that you should do something about this weight.
00:08:25.326 --> 00:08:25.627
Right.
00:08:25.677 --> 00:08:30.536
Because I've talked to some listeners who tell me that they haven't so much as tried tons of different diets.
00:08:30.536 --> 00:08:31.437
Like I have.
00:08:31.797 --> 00:08:40.376
Or used all the crazy diet apps that calculate their food like I have, but they just are constantly thinking I should lose weight.
00:08:40.976 --> 00:08:42.267
My clothes don't fit.
00:08:42.326 --> 00:08:44.427
I should do something about this.
00:08:44.966 --> 00:08:49.917
And that kind of thinking also sounds to your brain, like misery is coming.
00:08:50.576 --> 00:08:53.067
And so we tend to eat all the things.
00:08:53.576 --> 00:08:56.277
When your brain is like, it's going to be bad soon.
00:08:56.616 --> 00:09:01.956
We tend to think, well, then I better eat all the stuff this week and then especially next week.
00:09:02.317 --> 00:09:05.706
And that's when I found it to be troublesome for me in the past was that week.
00:09:06.037 --> 00:09:08.106
Between Christmas and new years.
00:09:08.437 --> 00:09:12.246
Because the fun of Christmas was over the gifts were opened.
00:09:12.246 --> 00:09:16.687
I was just left with the drudgery of returning and exchanging all the clothes that didn't fit.
00:09:16.687 --> 00:09:20.976
The kids put away the decorations, and then the diet was coming.
00:09:21.456 --> 00:09:25.476
And my former dieting self would overeat and overeat that week.
00:09:25.866 --> 00:09:27.397
And I don't want this to happen to you.
00:09:28.206 --> 00:09:33.037
So first thing to hear me say again, there is no need for this last supper.
00:09:33.277 --> 00:09:33.726
Right.
00:09:34.236 --> 00:09:38.706
Because the good news is that you do not need to completely give up your favorite foods.
00:09:39.096 --> 00:09:41.557
I still eat pizza, pasta desserts.
00:09:41.616 --> 00:09:43.687
I incorporate all the fruit that I want.
00:09:43.716 --> 00:09:45.576
I eat sandwiches and cereal.
00:09:46.236 --> 00:09:50.317
What I don't do the majority of the time and what I teach you.
00:09:50.706 --> 00:09:52.716
Is to not over eat that food.
00:09:53.917 --> 00:09:55.496
I heard Peter Attia.
00:09:55.777 --> 00:09:58.476
When we are in the over nourished camp.
00:09:58.777 --> 00:10:00.517
We have to reduce the intake.
00:10:01.356 --> 00:10:03.756
And I thought that was such a good way to put it.
00:10:03.846 --> 00:10:06.277
I generally use the phrase over eating.
00:10:06.966 --> 00:10:18.576
But a lot of folks feel like they aren't overeating per se because they assume I mean bingeing, like excessive binge-eating or taking full platefuls and then having seconds.
00:10:19.006 --> 00:10:24.557
But just thinking about being over nourished could also mean you are getting too much of a good thing.
00:10:25.187 --> 00:10:27.256
You can overeat a nutritious dinner.
00:10:27.886 --> 00:10:29.716
Because if you are feeling full.
00:10:30.076 --> 00:10:31.726
Instead of just satisfied.
00:10:32.206 --> 00:10:34.937
You're likely over nourished or overeating.
00:10:36.197 --> 00:10:45.767
And that's what we are tackling with my program and what I teach you don't have to have a last supper because you aren't going to stop eating the foods that you love.
00:10:46.667 --> 00:10:48.677
You are just going to stop eating them.
00:10:48.976 --> 00:10:52.336
In the amounts that your body doesn't love.
00:10:53.147 --> 00:10:58.096
If you think about how your body actually feels when you overeat, it's not great.
00:10:58.697 --> 00:11:08.326
You feel like your clothes are tight around the waist and maybe some cramping or just plain pain in your stomach, you feel full and a heaviness in your body.
00:11:08.326 --> 00:11:11.147
And like, you don't want to even move around.
00:11:11.537 --> 00:11:12.616
Or go for a walk.
00:11:13.067 --> 00:11:13.726
Incidentally.
00:11:13.726 --> 00:11:17.716
That is actually a good measure of full versus satisfied.
00:11:18.437 --> 00:11:26.386
If you eat just too satisfied or what I call a positive three on the hunger scale, you would be able to go for a short walk afterwards.
00:11:26.417 --> 00:11:32.147
If you are too full to walk your dog in the neighborhood for 15 to 20 minutes, you are over.
00:11:32.236 --> 00:11:32.836
Nourished.
00:11:33.226 --> 00:11:38.147
That's not to say that you have to go for a walk after each meal, but it's a good assessment.
00:11:38.147 --> 00:11:40.096
Like, could I, if I wanted to.
00:11:41.297 --> 00:11:43.246
I've got a whole episode on the hunger scale.
00:11:43.246 --> 00:11:44.897
It's actually way back episode one.
00:11:45.417 --> 00:11:50.126
but briefly this is the tool we use to make sure we are hungry before we eat.
00:11:50.606 --> 00:11:54.447
And that we're getting justice satisfied at our meals and then stopping.
00:11:55.647 --> 00:12:05.126
So when you come from that over nourished camp, And then go to eating this way, where we wait for hunger to tell us it's time to eat and then eat just to satisfied.
00:12:05.606 --> 00:12:06.777
You will lose weight.
00:12:07.047 --> 00:12:08.787
It's honestly, as simple as that.
00:12:09.147 --> 00:12:11.517
We really can rely.
00:12:11.817 --> 00:12:15.807
On our bodies to help us to know how much food to eat.
00:12:16.226 --> 00:12:17.732
Now when Peter Attia.
00:12:17.783 --> 00:12:21.683
When I heard him say this, he was talking about restrictions.
00:12:21.683 --> 00:12:25.344
Then what would happen is either a calorie restriction a time.
00:12:25.344 --> 00:12:32.124
Restriction or a food group restriction, and those are all diets and ways to eat.
00:12:32.153 --> 00:12:33.683
You can count your calories.
00:12:33.683 --> 00:12:35.484
You can cut out carbs completely.
00:12:35.724 --> 00:12:38.214
You can intermittent fast, but.
00:12:38.724 --> 00:12:40.583
He didn't mention this fourth way.
00:12:41.153 --> 00:12:45.563
Which is truly just to pay attention to your hunger scale.
00:12:45.984 --> 00:12:51.624
To start to eat exactly the amount that your body asks for.
00:12:51.833 --> 00:12:55.344
Wait, wait until you actually feel hungry.
00:12:55.793 --> 00:12:57.833
We don't need to be snacking all day.
00:12:58.073 --> 00:13:00.864
We don't need to be eating six times a day.
00:13:01.250 --> 00:13:09.440
We need to wait for hunger until you're hungry enough to eat a meal, and then you eat a meal until you're satisfied and not fall.
00:13:10.403 --> 00:13:13.884
So, I'm not telling you, you need to learn about the hunger scale and implement it.
00:13:13.913 --> 00:13:15.234
Starting on Christmas day.
00:13:15.894 --> 00:13:25.644
What I am telling you is that there's no need to entertain thoughts of scarcity on Christmas day, about this being the last time you will be eating good food.
00:13:26.094 --> 00:13:30.053
I want you to eat good food, food that you like year round.
00:13:31.104 --> 00:13:39.653
So when you're all diet, brain is telling you to enjoy it while you can, you can just remind her, you'll enjoy it now.
00:13:40.043 --> 00:13:43.974
And you'll enjoy it whenever you decide to plan it again for yourself.
00:13:45.083 --> 00:13:48.024
New years is a great time to set some intentions for the year.
00:13:48.024 --> 00:13:52.583
And if losing weight or achieving a healthier lifestyle is top of your list as well.
00:13:52.854 --> 00:13:53.724
I'm all for it.
00:13:53.783 --> 00:13:55.583
And I know I can help you with that.
00:13:56.274 --> 00:14:01.974
But please just don't use that as an excuse for this week or next to overindulge.
00:14:02.604 --> 00:14:08.754
Eat the foods that you want to eat, but just pay attention to your body and what she wants as well.
00:14:09.173 --> 00:14:12.533
And tell your brain, there is no need for the panic.
00:14:13.524 --> 00:14:19.043
I'm currently filling my January calendar and I do have space for a few more one-on-one clients.
00:14:19.344 --> 00:14:27.703
So schedule a free coaching session with me today and We can discuss your goals where you currently are, and if coaching is a perfect fit for you.
00:14:28.134 --> 00:14:30.504
The link to that calendar is in the show notes.
00:14:30.803 --> 00:14:37.043
I've got lots of space available next week to make sure that you are ready for your new year's resolutions.
00:14:37.494 --> 00:14:37.823
All right.
00:14:37.854 --> 00:14:40.163
Have a very Merry Christmas.
00:14:43.326 --> 00:14:44.796
00:14:45.096 --> 00:14:50.275
00:14:50.946 --> 00:14:58.535
00:14:58.865 --> 00:15:02.076
00:15:02.316 --> 00:15:04.176
00:15:04.355 --> 00:15:06.416
00:15:07.169 --> 00:15:12.519