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THE LAST 10™ POUNDS PODCAST

EP. 10- HOW TO STOP SNACKING: LIVE WEIGHT COACHING SESSION with a podcast listener.

 

EP. 10- HOW TO STOP SNACKING: LIVE WEIGHT COACHING SESSION with a podcast listener.


This is another weight loss session with a lovely listener, Jen. There will be so much from this session and her results that you can apply to your own life and get your own results.

Everything on this podcast is to empower you and equip you to get better results. Jen is 139 pounds and would like to be down to 125. She is breastfeeding her son at the moment which is her highest priority. She feels she eats more than she needs, even though it’s healthy, but that if she eats less her milk supply will drop.

Here’s what Jen and I discuss in this session:

  • The food protocol that I recommend is optimal for your hormones and nutrition, so it is appropriate for breastfeeding Moms and will actually improve the nutrition the baby is getting.
  • I recommend people eat when they’re hungry, at a -3 or -4, pay attention to that…A -3 feels like your body physically is hungry. When you are eating breakfast, lunch and dinner, be eating to a 3 or a 4 and that should not cause a problem for your breastfeeding.
  • Reaching for an apple (as a snack after dinner) is not hunger. It’s you wanting something. You don’t really need to eat when you’re not hungry. Your body would be letting you know, even as you’re breastfeeding.
  • Notice these interesting thoughts about how you’re making your food choices, like ‘how much can I get away with eating?’ The point is that you’re still not hungry, so your body still doesn’t need that food.
  • Take these thoughts that you’re having and really challenge them, because that’s how you truly change your behavior long term. Figure out what you think about this now and how you approach it, and question that and decide if you want to keep thinking that way. It’s always up to you, you can chose to change that or not.
  • The best way to stop snacking is to just stop doing it.
  • If you eat when you’re anxious, and the first thing you do when you’re anxious is go get the apple, it’s some sort of buffer, like a little distraction or bandaid to whatever is going on there. You don’t really allow yourself the opportunity to learn about why you’re anxious so you can actually address it.
  • We want to go a layer deeper so you’re not just resisting snacking, but so that you can actually…learn why you want it.
  • You’re going to want the apple, you’re going to let yourself want it. Pause there…let yourself be with feeling anxious or whatever feeling you’re not wanting to feel. Then you’re going to ask yourself, ‘why am I feeling anxious?’
  • [The apple] has a little sugar, so physiologically it’s going to give you a little burst in your blood sugar levels so you get a little energy, it actually is true that it is going to make you feel better. But it’s temporary.
  • There’s a thought pattern that repeats, and it’s actually a much longer distraction than just that moment.
  • Shitty feelings do not drive actions that really serve you. Letting yourself feel these feelings instead of eating, that right there is the amazing opportunity.
  • Your thoughts create your feelings. You get to choose your thoughts. Always. Thoughts are all optional. You can think any way you want and perceive any situation any way you want. You get to choose what you think and believe about what’s happening so you can feel the way you want to feel. You’re retraining your brain.
  • Writing it down is amazing…It has so much more clarity than when it’s all jumbled up in your head.
  • Ultimately, your goal would be to have your three meals a day. And if you are getting hungry between your lunch and dinner, then you start learning…add more fat or protein to your meal.
    But for now if you find that in between meals you literally are hungry…just have 10–12 almonds. Nuts are a good option because it has an almost perfect ratio of carb, protein and fat.
  • It’s not about whether something’s healthy or not. This is a conversation about eating when you’re not hungry. If you’re anxious, it doesn’t matter whether it’s a Snickers or an apple, the fact is that you’re eating to buffer…your feelings.

Remember: leave a review and rating to go in the draw for a monthly Appreciation Box.

And if you’re interested in being coached live on the podcast, email me at brenda@brendalomeli.com


LEARN MORE ABOUT MY 'LAST 10' COACHING PROGRAM HEREwww.brendalomeli.com/apply