Ep: #6 - How To Lose Weight With 4 Simple Daily Steps To Gather Awareness

Yo-Yo dieting, right urgh!

Losing and gaining the same weight over and over again. This is not only frustrating, but it's also bad for your health.

Now is your time to break the old diet cycle and lose weight for good!

Why do dieters have a tendency to Yo-Yo Diet and not sustain the weight loss?

The method!

Many dieters lose weight by programs they are not able to or want to stick to for the rest of their life.

This is where the Triple-A-Way Food Freedom Method is different.

Last week I talked about Step 1 on the Triple-A-Way Food Freedom Path - AWAKENING AWARENESS and the importance of setting yourself up with good foundations for weight loss.

This week I want to talk to you more in present-day terms and how you GATHER AWARENESS to help you to lose weight for good - #saynototheyoyo!

Losing weight can feel like a constant battle, constantly calculating, negotiating whether something is allowed/not allowed, a never-ending cycle of judgment about food and how you have shown up around food that day.

It can be exhausting and discouraging.

But what if there was another way?

A way where you could eat what you wanted, without having to worry about it and still lose weight!

Would you want to know how?

This is what we work on in the Triple-A-Way Membership and all it takes at the core is 4 simple daily steps to help you GATHER AWARENESS.

Realistic Commitments

This is about setting yourself up for success in advance with the thinking part of your brain. The you that is capable of making great decisions. The you who is not tired from a long day at work. The you that has not had a disagreement with your partner. The you that has your back no matter what.

The key here to start with is to not give it too much thought! We have done that too much over our years of dieting.

The key here is making it super realistic so you can do it with your eyes closed!

So all you need to really ask yourself is what do I want to eat that day.

Not what should I eat...What do I want to eat!

You have to meet yourself where you are at!

Any diet you have started will have involved trying to make some kind of dramatic shift...cutting calories, counting points, cutting food groups, only eating shakes/soups/bars, ramping up the cardio!

Were they sustainable?

For some people maybe but for most no way and what expense does it come at.

Deprivation and miserableness.

You honestly do not need to make it so hard for yourself.

I recommend making a 24 hours plan. Going out of town? make a longer plan. You have the power to decide what works best for your life and leads to success. 

In the Triple-A-Way, I give Members a detailed planner that helps them capture these 4 steps but you can start today with my free planner.  Send me a messenger with the words #gatherit

Mindful/Intuitive eating

Some would argue they are the same some would argue they are different. I say depends how you use it.

Your body was designed to give you cues as to what your body actually needs.

When you were born you were not born designed to eat donuts after a bad day.

You were born to cry when you were hungry and stop when you were satisfied!

Just like a baby though or goldilocks it is about getting it just right for weight loss but again you have to meet yourself where you are at and it takes a little practice to tap in but when you do the magic happens and for want of better words you learn to eat like a normal person and find food freedom.

So what are we aiming for here?

Well it sure as hell is not staving or hangry I can tell you! This is not about feeling restricted.  You are just looking to identify when you are truly physically ready for food.

To give you an example, I used to be a clock eater. I'd look at the clock and declare "it was time" and eat regardless of whether I was actually physically hungry or not. That would technically be overeating if my body was not in need of food for sustenance.

Another example, I sit and eat with my daughter most nights this still tends to happen around a certain time. I make the conscious choice to honour this time together and therefore to accommodate this I am mindful in advance and try to plan accordingly to fit my physical hunger levels.

I also have emotionally eaten in the past. Had a bad day and wanted to eat my face off in the kitchen. I gathered awareness about this and then stepped into action as I will talk about in next weeks LIVE.

Some much goodness, and things to learn and work on just by gathering awareness that once nailed for better habits for lasting success.

The point here is you are gathering awareness about what you do, how you do it and why and then you can get to solving.

Moving on to the other side of the scale. When to stop? 

For weight loss, you are aiming to stop at satisfaction. I don't use the word full as to most dieters I would say this is over what your body actually needs.

You want to stop when you know you have eaten and won't need to eat ideally to your planned meal.

The kind of thing you can gather awareness of here, for example, would be you may have certain foods that get you to satisfied quickly but then they don't last.

You may find your struggle to stop at belly-busting full with your favourite foods or at certain times of the day when your bandwidth is low.

These things happen... you are human.

Now as a dieter that would be it - a determination would be made as to whether this is a good or bad day as a result, which likely would lead you to feel maybe deflated...useless...a failure and you would then react to that feeling maybe heading to the kitchen to make yourself feel better, snapping at your partner/children etc along the way.

In the Triple-A-Way we work to try and let go of these judgments and old diet rules and get curious cos life and shit happens and there ain't no point in fighting reality but you can change your future!

Curious and kind assessment

Ok, so the next daily step is... the curious and kind assessment!

If you are anything like I was when things were not going my way it would be beat-down central.

I would try and spur myself on with fear and judgment.

How else was I going to change if I didn't kick myself up the butt!

Now the thing is as humans we are designed to move away from pain and towards pleasure. So you would think the butt-kicking strategy would be a good one.

OLD ME THINKING:

Beat myself up = I MUST change that habit

The reality is that the word MUST brings with it additional pressure which feels. You will then feel deprived and likely thoughts about not being good enough leading you to quit and run screaming to pleasure aka chocolate...alcohol... anything that will help you numb out from the horrible feeling the beat down lead to.

NEW ME THINKING:

How can I move forward with kindness = I CAN change that habit.

Same end goal but the process is more natural, calm and overall rewarding.

End result there is reduced shame and guilt meaning we keep going and that my friend is how you build consistency.

Realistic commitments/expectations + Self Love = Consistency!

So how do you do it?

You simply look at how the day went. What worked well. What could you do differently another day.

I have put together a summary of this training and put together a basic form of the planner we use in the membership for you to have a go with and I am gifting it to you so message me a #gatherit to grab your copy so you can start working on your habits today.

Sharing with others

By nature, we are social beings... even the most introverted amongst us will have some tendency to be social. It comes from our caveperson make-up.

Safety in numbers and all that!

So tap into this.

You can go through your journey alone and self-accountability is important but sharing daily with someone or a group is what will keep you going. This is why in the Triple-A-Way we have the Facebook Group so Members can tap into the power of community, make friends, swap ideas, connect. This is why I built the Free Facebook Group too so you can do that even if you are not in the Membership in a safe container.

As Les Brown says "Community is one of the most important aspects of a fulfilling life"

So the 4 daily steps for lasting weight loss in summary are:

• Set realistic commitments - ones that even the tired you of 6pm can follow,
• Tap into your body again with intuitive eating techniques
• Assess your day with curiosity and most importantly
• Share your journey with others.

I hope these tips will help you on your well-being journey.

Read next week's blog on STEPPING INTO ACTION.

Want to get started on losing weight for the last time? 

Check out the Triple-A-Way Membership HERE.

Come join the Wellness4Women Facebook Group where you can watch the live video to accompany this blog plus catch other free training, resources, useful tips and connect to a community of women just like you!.

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Categories: : food freedom, Weight loss