Aug. 9, 2023
The Lies We Tell Ourselves About Weight Loss [Ep. 55]
![The Lies We Tell Ourselves About Weight Loss [Ep. 55]](https://getpodpage.com/image_transform_gate_v3/QJAhN1_tPK1yp4kaEgOIW6NITFLMy1bdEqGSNIt83OY=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fbv53j5wa17ytfh0ulbh1owjwrujg%3F.jpg&w=1200&h=630&fill=blur "The Lies We Tell Ourselves About Weight Loss [Ep. 55]")
NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight.
Your brain lies to you. Did you know this? Often your brain will lie to you, and it’s usually to get you to eat more, so that the dopamine will keep on flowing!!
But these lies are not helpful to your weight loss.
I’ve identified 5 lies we tell ourselves about our weight loss that seem especially pervasive in my clients. I think you'll find your brain tells you these too.
I’ll give you some ways to eliminate these from your thought patterns and help you identify why these lies aren’t helping your results.
Link to episode 31: Accessing Past Diet Experiences to Help Decide What to Eat Now--LISTEN HERE
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More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
Transcript
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This is the eat well think?
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Well live well podcast.
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I'm Lisa Salsbury, and this is episode 55.
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The lies we tell ourselves about weight loss.
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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.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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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.
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Thanks for joining me today.
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Before I get into the topic today, I want to tell you about a limited time offer.
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I am making to you listeners on the podcast.
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I am opening up 10 spots on my calendar in the next four weeks.
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And actually we're a week into this project.
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And four spots down.
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So there's actually only six spots left, but this is a food planning session I am offering you.
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So I know you're probably thinking.
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That losing weight doesn't work for you and that you wish you could, but you just can't figure out what to eat.
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And what works for your body.
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You're not sure, like maybe what diet plan to follow and how that might fit in with the thought work I teach.
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So I am setting aside four 10 of you.
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And like I said, I already have four booked.
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To jump on a call with me and get your meals planned in order to get you started, I just want to get you out of confusion.
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So come to this free food planning session, it's a one-on-one session, just you and me.
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So it's totally personal for exactly what you need.
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You'll leave, knowing exactly what to eat to start losing weight.
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So just so we're clear, this is not a webinar.
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This is a session just for you.
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So make sure that you're in a place where you can take notes and really think through what we're going to talk about.
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I know the intro to my podcast says, I'm going to teach you to figure out why you were eating when you aren't hungry, instead of worrying so much about what you are eating.
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So this session might sound like it's a little counter intuitive to what I teach, but what I have been finding lately, With clients and women that are messaging me on Instagram.
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Is that they're just getting stuck in the wet first.
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What should I eat?
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Why.
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Am I hungry for this food at lunch, and then we can dial in, oh, okay.
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We're not setting ourselves up for the day for breakfast.
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So we, we just need to dial in that.
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What.
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we're four, we're even ready to figure out the emotional eating piece.
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So we're just dialing in what foods you want on your plan.
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I also will be gifting you the workbook for my jumpstart, your weight loss sessions that I used to do.
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So those were 90 minute sessions and ran 2 25.
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So you'll be getting a link to that in the email reminder.
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So be sure to download that and have that ready.
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When you are, uh, coming to the session.
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So we'll use you some of those worksheets during the call and then some you can do on your own.
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So go and schedule right away.
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it probably looks like by the way that there are more than six times available, but what's going to happen is that When 10 get booked, then the calendar will turn off like there's limits on the calendar.
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So that only a certain amount can be booked.
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Per week and then a total amount.
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So, It does probably look like there's more available, but don't wait to get yours on the calendar.
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And I'll be honest if at the end of the call, I think you're a good fit for my coaching program.
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I will let you know, but the call is free for you Either way.
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All right, let's get to today's topic.
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I got to thinking about how last week I discussed with Jody Moore.
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That I don't know is always a lie.
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If you miss that episode, it is really great.
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Jody and I talked about.
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Several of the lessons I have learned from her over the years as she has been my life coach, I started with her one-on-one when she was a brand new coach.
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So you can go back and listen to that episode for the full discussion.
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On that one on why I don't know is always a lie, but it made me realize, and I got to thinking that there are several other lies that we tell ourselves in.
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Weight loss.
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And we don't mean to be lying to ourselves.
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It's just like when we say, I don't know, we don't really.
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recognize that as a lie.
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And these really are just a subtle thoughts.
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Sometimes you may not even realize you're having them, but I hear them.
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In my clients, when they're telling me a story, I hear them.
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You might be having these just periodically, but a lot of them are coming on a regular basis.
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So I have five.
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That I've recognized today, but I think I might have to do a part two of this episode because there are so many, but I didn't want it to be like an hour long.
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So.
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The first one is telling yourself that more of what you're eating is going to be more enjoyable.
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This is going to be fun.
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I should eat more.
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Right?
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So this one is sneaky because we usually identify emotional eating as like crying face down in a pint of ice cream or eating an entire bag of chips or cookies at the end of a long day.
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But I find that the most common emotional eat for my clients is eating past physical hunger or fullness cues that they have had enough.
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And the lie comes in.
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That if you keep eating, you'll increase the fun.
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Increase the pleasure increase the enjoyment.
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But the truth is that more of that food?
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Is not going to increase the pleasure of it.
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There's a point of diminishing returns that we often cross when we overeat.
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We are eating something enjoyable and delicious.
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And we get to the point of having enough.
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And if you stop there, you actually get the peak enjoyment because you've enjoyed the flavor and the textures or whatever else you like about the food.
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And you get the enjoyment of it, feeling good in your body of being able to get up and move around, go for a walk, do the things that you need to maybe go back to your desk, not feel sluggish, all of the perks that come with not overeating and feeling great in your body.
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Once you overeat that food, you start to decrease the enjoyment because you start to get digestive distress in some way, whether that's too full of a tummy or bloating, heartburn, just pain because your stomach is so full, you might have trouble sleeping or even wake up the next morning.
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Still not feeling great in your body.
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Add that to the idea that you are unlikely to be kind to yourself in this moment, you are likely punching yourself in the face with your thoughts.
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Saying things like you always do this.
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When are you going to learn to stop?
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And you're never going to lose weight, all of those kinds of thoughts that Contribute to you feeling bad about yourself and talking to yourself in a way that you would never speak to another woman out loud.
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Now you've turned an enjoyable food experience into an experience that's loaded with stomach pain and shame and guilt.
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See how more and more and more of that food doesn't actually increase the enjoyment of the experience.
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What if you just ate to satisfied.
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And you've got to remember that delicious meal without having any guilt about it without having any digestive distress.
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Wouldn't that be amazing?
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Obviously we can choose not to have guilt about overeating.
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I'm just telling you what typically happens.
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If we're not actively working on our thoughts.
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But I give this thought to my clients all the time.
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More of this food is not going to actually make this experience better.
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And of course, I'm talking about more being over and above your positive three on the hunger scale, more than your body needs in that moment.
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But we are using that thought when you are in the decision point.
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Of should I stop here when I feel like I've had enough?
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Or should I keep eating?
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That's when the light comes in, that more will make the experience of this food better.
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All right.
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Line number two.
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It's just a one.
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Again, this is a sneaky one because this lie is when your brain tells you so that you continue eating past fullness.
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Or it's something that comes in when your brain wants to eat something that's not on your plan, something you haven't written down.
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I first noticed this one with a client a few years back, that it kept coming up for her.
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During our sessions.
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So we decided to count up.
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The quote, it's just one meals that she had throughout the week or snacks.
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Or, you know, cookies, all the things that she was saying.
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Well, it was just one.
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so whether that was a particular meal at a restaurant or a cookie after lunch or a soda.
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And it turned out to be more meals than not that she found herself saying it's just one.
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Or sometimes it was, I don't do this often, which is kind of a separate one, but usually it was, it's just one.
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She realized that it was her brain, just trying to keep her eating and keep from experiencing any disappointment.
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Or any cravings.
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So she wasn't having the opportunity to process any cravings and learn how to feel those, because she consistently said, well, it's just one.
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And this is why it's just one is usually a lie.
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Your food journal is going to tell the tale.
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It's going to really come in handy here with the actual data.
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You know, I love a food journal.
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I love a 24 hour plan, but if you, even if you're not planning ahead writing down what you are eating is so, so valuable.
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It's just such valuable data.
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I always like to remind you that your own food journal is the most important nutritional study you will ever read.
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But when you keep an accurate food journal, you can use that as data and really look at how many times.
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You probably used this thought, like, if you see a lot of a single cookie here, a single candy here, a single bag of chips here.
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Like every time that you've been like, well, it's just one, it's just one soda.
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And.
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You can get really clear on how often this is happening to you.
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When you are planning one item, like you have one serving of cake planned tonight for dinner.
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That's not the same as eating off your plan and using the lie.
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It's just one.
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So, I'm not saying we can't ever eat these things, right.
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It's just that when the lie comes in wanting due to eat off plan, So that client and I turned this thought on its head by sort of changing the tone.
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Do you ever hear that tone in your thoughts?
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You can hear that.
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It's not just how we speak out loud.
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So when her brain offered the it's just one, like, come on.
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It's just one.
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Right.
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She said yes.
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It is just one.
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And so I won't miss it.
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This really helped her get on top of that thought.
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That lie, her brain was offering by answering it directly and saying you're right.
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It is only one.
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And so it's no big deal to skip it.
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All right.
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Number three, closely related to the it's just one thought is.
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I hardly ever get this food.
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Or this is a special occasion.
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Again, I want you to get really, really honest with yourselves and your calendar on this one.
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I find that.
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We use this so often that it isn't actually a special occasion.
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I had a client that used the special occasion lie.
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Every time they went out to eat.
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So we got really honest with her food journal and looked at her schedule and realized she was going out.
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At least one or two times per week, almost always a date night.
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And then usually at least one other time, that, that week for like fast food.
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There is nothing wrong with this plan.
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That is completely fine.
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I don't think you need to eat every meal at home.
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But is it really a special occasion to be at a restaurant if you're doing it twice a week?
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Define for yourself.
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What a special occasion is.
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Is it that something that comes around once or twice a year?
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Or once or twice a week, see the difference.
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She was really surprised when she realized this lie coming up for her, because she was like, oh yeah, no, it's not really a special occasion.
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And she didn't want to have that thought anymore.
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This just really helped her chains, how she was ordering.
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And we used the going out more as the break from dishes and break from cooking that she needed.
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And she started ordering food that tended to match more closely what she would make if she were at home.
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So things that would be typically on plan for her.
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She also realized she was ordering soda every time she went out because of it being that special occasion that her brain was telling her that special occasion thought, right.
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That was really interesting to her because she didn't consider herself a soda drinker because she didn't buy it to have it at home.
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She considered that she only ordered it when she was out.
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If it was a special occasion.
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But when she realized, oh, I'm actually drinking.
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Soda multiple times per week.
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She was like, I guess I am a soda drinker and this just gave her the opportunity to decide if she wanted to keep that.
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Or let that go, but it all stemmed from this lie of it been a special occasion.
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I noticed this one too, around special holidays.
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When you only maybe make that type of food at that time of year.
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So maybe it's pumpkin pie in the fall or fudge at Christmas time.
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But the truth is that those ingredients for those foods are available in the grocery store.
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You're round.
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We could make pumpkin pie for dessert this Sunday in August.
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If you want.
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I actually have a can of pumpkin left in my pantry.
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That's perfectly good, but I don't actually want it in August.
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Actually, I don't even want it in the fall cause I don't like pumpkin pie.
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So that's kind of a bad example for me, but maybe your, you know, like my crazy sister who could eat pumpkin pie year round, and she just likes the filling and makes it like a custard in a pan without the crust.
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But I seriously doubt she is ever like, oh, I can hardly, I hardly ever get this because she actually does make it whenever she wants, because that's the truth with this one, you could make most things year round.
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Even fruit desserts often can be made out of season with frozen fruit.
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I have definitely made a peach cobbler in the dead of winter with frozen peaches and it was delicious.
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So when you hear your brain offering you, oh, this is a special occasion.
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So we should definitely overeat this food.
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Because who knows when we will get it again.
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And by the way your brain doesn't actually say we should overeat it just as like keep eating.
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Right.
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You can counter that with actually any time I could get this any time I really wanted it.
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Rely on your ability to get the food that you want.
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When you actually want it.
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And then be honest to you really want fudge year-round.
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Or do you want one delectable piece?
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From your grandma's special recipe when you go and visit at Christmas time, that's when you really want it.
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So here's the other thing about this lie though?
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It's telling you that since you are at a special occasion, you should overeat, but do you really want to be uncomfortable in your body and have that digestive distress?
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I talked about earlier.
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If it's a special occasion.
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Do you want to be focused on your thoughts about having overeaten?
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If you are at your child's wedding?
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Or at your grandma's hundredth birthday party.
00:16:03.751 --> 00:16:06.481
If it really truly is a special occasion.
00:16:06.812 --> 00:16:12.782
Then don't we want to be as present as we can be and not have to worry about having to unbutton our pants.
00:16:13.292 --> 00:16:17.731
So really all around this lie of it's a special occasion.
00:16:17.731 --> 00:16:19.412
And so we should eat past fullness.
00:16:19.981 --> 00:16:20.822
It's just not true.
00:16:21.871 --> 00:16:22.111
All right.
00:16:22.111 --> 00:16:22.981
Number four.
00:16:23.432 --> 00:16:24.211
I love this one.
00:16:24.961 --> 00:16:26.611
I can't ever stop eating.
00:16:27.769 --> 00:16:29.239
I hear this one from clients.
00:16:29.298 --> 00:16:31.908
It's just, I just really, I never stop.
00:16:32.058 --> 00:16:33.078
I never stop eating.
00:16:33.859 --> 00:16:34.969
And I'm always like really.
00:16:35.839 --> 00:16:36.889
Are you eating right now?
00:16:38.958 --> 00:16:43.519
Like if this one is true for you and if you just heard me say, oh yeah, that's totally me.
00:16:43.548 --> 00:16:44.658
I never can stop eating.
00:16:45.379 --> 00:16:46.578
Are you eating right now?
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