Welcome back. Once again, we are on week number three of the no diet weights solution. And we are as usual, we're going to jump right into the mix. Here's something to throw into the toolbox that you may not have ever thought about before. Now we've talked about finding your five, right, we've talked about the numbers and how, just like your cell phone battery shows you when it needs fuel and when it doesn't. Just like when your fuel gauge in your car shows you when you need fuel, and when you don't, we're getting accustomed to feeling what the gauge of our body is telling us.

Do we need fuel or not. Now this is something fascinating that again, you may not have ever thought about before, but this can get in the way of you finding your five. What we tend to do, and I'm going to talk about the Western culture, we do this we were very guilty of this, but this is something that It's not uncommon, and it's something you need to know because it does get in the way of weight loss. We tend to drink a lot when we eat. And if, for example, in the United States, you go to a restaurant, and the waitress brings over four glasses of water and put one down in front of each person at the table, and the first question she asks is, so can I get you anything to drink. And by the end of a meal, you've got free refills, you've got glasses stacked on the table, you've got your water, you probably also have some sort of soda or iced tea or juice, or coffee.

It's amazing how much we drink but here's something to know. When you are eating and drinking a lot at the same time, it becomes really hard to find your number five for weight loss, because that liquid is giving you false senses of bloating feeling a false sense of form this and you feel as if your body is full when actually, your body may just be full of liquids. So when you drink excessive liquids while eating, it is actually keeping your body from being that effective gauge for telling you where you are, how much to eat, when to stop eating. So here's something to begin thinking of. With meals, we often drink cold liquids. Because liquids if you think about it, you go cold liquids, you don't just take a sip.

Typically, if you take one sip, you're taking five or six. But if you sip hot liquids, for obvious reasons, we don't go hot liquids. You drink them a lot more slowly. So here's a tip if you find that you are drinking a lot, especially of colder room temperature liquids while you're eating, and it's getting in the way of you finding that number five For you try, either lessening the amount you drink while you eat or replace a cold beverage during your meal with a hot beverage because you can't Gulp those beverages you do sip them, which allows you to take in a lot less liquid. But again, here's a little tip a quick tool, while you're finding that perfect five and really getting accustomed to those numbers in that fuel gauge that's in your own body. This is something that may get in the way and now you know how to get it back out of the way for your success.

You know, as we're talking about all these different things, what we're really doing is altering familiar habits. We're only a couple of lessons in so far, but you may already be running into some things that are very different than how you've always done them, or very different from how you've always thought about them. You know, you're going to hear me chime in with this type of message throughout our time together. But anytime that you're altering familiar habits, it's gonna feel different. It's gonna feel weird, it's gonna feel wrong. Because what you've always done is not what we're asking you to do now.

And I am always going to invite you and encourage you to remember that if what you were doing got you what you were getting, you probably wouldn't have found us. What we're here to help you do is figure out what to do to get you exactly what you want. And so as you go through this self change, as you stumble as you fall, and you will, you absolutely will, it's it I wish we had a magic wand, we could just wave and say poof, you're exactly everything you want to be. Although you get there and go Wait, that's totally not what I want to be and you don't realize that till you get get there sometimes, but you're going to trip you're going to stumble. Please make sure you simply get back up again. Because the falling down or stumbling is not the problem ever.

That's called Learning. You have to trip and stumble and fail and fall in order to learn where where people do truly fail is when they stumble and fall. They don't get back up. That is a choice. And that choice of getting back up when you've stumbled, when you fall in when you've tripped. The choice of getting back up.

Automatically gives you success. There is no way to fail unless you choose to not get back up. So fall down seven times. Get up eight That's it. This process of change takes some time. All of the habits you currently have, which are not serving you very well, or not serving you anymore.

It took you a long time to develop those habits. It didn't happen overnight. The pounds came on one pound at a time. If you didn't wake up one day and all of a sudden you're 50 pounds overweight. The pounds came on one at a time, they're going to come off one at a time. The habits you've developed, have taken you years to develop, do not expect them overnight to change.

You have got to work at those things. Now, it won't take you years to create new habits, better habits, healthier habits, habits that serve you more, but it's not going to happen overnight. So the process of change is a marathon it's not 100 yard dash embrace that. and own it. Just keep doing the new things you're doing consistently. And before you know it, you will be closer and closer and closer and eventually exactly to where you want to be.

And that's really speaking a bit to why again, this type of program is quite different than things you may have done in the past. This program is not like being on a diet. You're looking for your five you eat to your five, you stop, if you eat beyond your five, you're not a failure. It simply means that you now have new information. You have new information, aha, I ate a little more than I wanted to the next time. I'm going to be more aware and I'm going to make a different choice.

It's simply awareness and we go Through this life, so terribly unself aware, it's frightening sometimes. But these are new awarenesses of what you're doing. Paying attention to your habits, paying attention to your life. And awareness is the first step to change. You can change nothing, unless you are aware. So understand that this is all learning.

And it's learning without judgment. That is how you achieve goals. That is how you get to where you want to be. You have got to trust yourself. You have got to be honest with yourself. And as we're talking about getting accustomed to those numbers, you've got to trust your body, your body will not fail you.

You will not fail you. Things like diets, diets have failed you a ton. You've never failed on this. Diet diets have failed you. Because they are simply unsustainable. They're a patch, not a fix.

They're not a lifestyle. So they've failed you a number of times. But this awareness that you're getting about yourself, your body, your thoughts, this is learning. This is how you move forward. Trust it, embrace it. Here's another tool for the toolbox as you're going through learning with these numbers and what, how to kind of I'll use the word manipulate the numbers and manipulate your hunger.

And this is a trick that D calls it's the teaspoon lollipop trick. And here's here's the idea. As you're learning to identify hunger in your bodies, there are going to be times where the timing of your hunger doesn't completely fit your personal schedule. And let me give you an example of this, I'll go ahead and share what's on the screen. Let's say you wake up in the morning, and you take your glass or two of water and you're not physically hungry. And the first time you actually get physically hungry is around 11 o'clock.

Now, we know now that when I'm physically hungry, my body's saying, Give me some fuel, it's okay to eat. But let's say on this particular day, you have a luncheon meeting at 1230. You'd like to have some hunger. So you can eat at 1230 because you're thinking, Oh, it's going to be awkward if everyone else is sitting at this luncheon meeting eating and I'm not because I'm not hungry. I'd like to be hungry at 1230 so that I can eat. But if I eat at 11 o'clock now when I'm first getting hungry, I'm going to be starving by 1230.

And that's not going to do well because I know that I'll be at a zero or a one and I'm going to open Worried, right? If I eat something now, I'm not going to be hungry. And I think I misspoke there. If I wait until 1230, I'm going to be at a one or a zero and be out of control and overeat. If I eat something now when I'm hungry, I'm probably not going to be hungry at 1230. So what do I do?

Because I want to feed my physical hunger. But I also want to be hungry in an hour and a half. What do I do so here's something you can do. Now we're using peanut butter as an example here. But there are a lot of different foods that have from a protein fat and calorie standpoint, a satisfaction quotient, I'm going to call it where it will take care of your hunger for a good hour. So in the example with peanut butter take A teaspoon of peanut butter you can have smooth, you can have crunchy you can have anything that you want your favorite peanut butter in the world.

Again, do not deprive yourself. deprivation does not work. So take a teaspoon of peanut butter. Alright, don't put it on crack or bread or toast or something just peanut butter and eat the teaspoon of peanut butter. If you want take a little time enjoy it. That's why it's called the teaspoon lollipop of peanut butter is you know, take a few bites take your time, it's almost like it's a lollipop.

And you can take 234 minutes to eat this if you want. And here's the thing that happens within about 10 minutes. You'll find that you're controlling your hunger for about an hour because your body just got what it needed from a nutrient standpoint to take care of your hunger it got what it needed. So by doing this What happens is, it allows you to manipulate your hunger so that it fits into a personal schedule, your schedule or your lifestyle. But doing it in a very valid real way that gives your body what it needs. It's not playing games, it's not cheating.

It's not nibbling. It's a very deliberate thing you're choosing to do to manage your hunger. So think about this in terms of, you know, how can you use this in your real life in your everyday life. You know, we've had people who get little jars of peanut butter, a little packets of peanut butter, and they'll just have them in their bags or in their desks, and they'll when they need they pop out the peanut butter, they eat a little bit, and they're done. You can do that if you don't have peanut butter handy. You know what take about a dozen peanuts in a bag.

And again, just slowly eat them. When you eat this way, you manage your hunger for about an hour. So it's another way as you're learning about how do I fit my hunger into my daily schedule. Here is one way that you can do it. So throw this in the toolbox. And again, as you're playing with numbers in hunger, as you're doing this week, and you're going to probably continue doing the next couple of weeks, tips and tools like this will help you again to manage and that's the key.

When you're able to manage something, you're in control of it. And that's really what we're talking about at this point in the program is you are in control. Now when you're on a diet, or you're just randomly eating stuff, you're out of control when it comes to your hunger. These things that we're beginning to share with you are ways to put yourself in total control of your Hunger at any moment. Now I've used the word choice several times during our time together in this lesson. Choice has to do with your priorities.

So let's talk about priorities for a moment. You may have heard the concept of you can see the glass half full or half empty. How you perceive life is absolutely your choice. It's your decision if a glass is half full of water. So it said the optimist will say the glass is half full, because they'll see what's going right. What's there what's available.

A pessimist will tend to see the opposite what is lacking what's not there. And so that person may see the glass is half empty. Now of course they're both correct. Differences in their perception. Now, well, nothing is guaranteed in life, you have a much better chance for a positive outcome and getting what you want by having a more optimistic and positive view, looking at what's going right instead of what's going wrong. So let's equate this to food in your plate.

So as somebody who sees the glass as half empty, may look at their plate, and they're looking at their food and everything tastes amazing. And they get to a point because they're self aware now and paying attention to their body that they've reached a number five. But the pessimists is going to look at that and say, Oh, this stuff is fantastic. It tastes great. I want to keep eating, and now I feel deprived because I'm not allowed to. I can't finish this because I'm already My five, so they feel deprived.

However, if you start teaching yourself to perceive life with the glasses half full mentality, you might be eating that same plate of amazing food, it tastes delicious you realize because you're self aware that you have reached your number five, and you are satisfied. You're looking at what's going right. And so your thought then maybe if I stopped eating now at my five, I'm going to lose weight. If I go on eating, I am depriving myself but what I'm depriving myself is is the body I want to have. So shifting your perception on what you're really depriving yourself of Are you truly depriving yourself of another few bytes? Or are you depriving yourself of not reaching your goal and getting exactly what you want your body your health and weight loss?

When you think about it, the real deprivation is to continue eating beyond define. So in those moments, what is my priority, my priority is going to be based on the perception I choose of life. So what's my priority, I have a choice. I can continue eating beyond the point of body satisfaction and I will remain overweight. Or I can choose to stop when I am body satisfied. And the result is I melt into my natural shape.

I drop the weight. I want to drop So think in terms of priorities, when you are faced with that plate, you are at your five and there is still good food there. You know what, pack it up and when you're hungry in a couple of hours, enjoy it a second time. You can still enjoy it just not right in that moment. What are your priorities? What is your perception that will determine the choices you make and your choices determine everything you get in life.

And your choices put you in control because nobody else makes those choices for you. You make all the choices, you are at the control panel. Talk a little bit about what's happening with dietary patterns and trends. Now This is stuff that you've heard before, I'm going to guarantee some of this stuff is not new. A lot of this stuff is common sense. But it is not common practice.

And what we're trying to help you do within this program is make some of those common sense things common practice. So Stephanie Richards are a registered dietician that we work with reminds us of some of these things that we kind of know but we don't always embrace if we did, it would probably make us make the choices more often than we want to be making. mounting evidence indicates that refined carbohydrates and high glycemic index foods are contributing to the escalating epidemics of obesity and type two diabetes worldwide. This dietary pattern also appears to increase the risk of heart disease and stroke. coke. And the skyrocketing proportion of calories from added sugars and refined carbohydrates specifically in westernized diets pretends a future acceleration of these trends.

Garbage in, garbage out. In a nutshell. We hear these words we hear these things. We hear these illnesses. We hear these trends all the time. And they're not going away.

They're getting worse. In a lot of cultures. What you need to do for you is you need to make some choices. Do these types of things when you hear them? Do they just kind of go by the wayside? You go Yeah, Yeah, Yeah, I know.

Or do you sit back and take A breath and go. I don't have to be a part of any of that. I can choose to do what I need to do for me. Whatever When else is doing isn't my business, that's fine. Everyone can make their own choices. But you and you alone are responsible for simply your choices.

And as we have this mounting evidence, and we know that these trends are continuing, you can choose to continue being a part of it, you can continue to be a part of being a statistic. Or you can choose to be exactly what you want to be. So again, we know that this is more than just I want to look better. I want to lose a few pounds and fit into that that outfit. This is so much more than that. This is about health and wellness.

And it's one of those things that you know, years ago Years and years of little choices build up into enormous choices that at some point, you don't always have any choices anymore. You're stuck with something, you have a problem, you have an illness, you have an issue of some kind. That is no longer your choice now the time for you to make choices about that thing. Yeah, that disappeared years ago. Because a lot of little choices added up to big choices that now you have no control over. Again, as we're talking this week about being in control of these things.

Keep in mind, you are in control of your health. You are in control of your wellness, you are in control of whether or not 20 years down the line, you end up with some illness or disease. You are in control of that. It is not your genetics. It is your habits. There is a ton of research out at this point in 2019, that talks about how your genetics plays such a tiny, tiny role in your health and well being.

And that instead it is your habits and choices that make that difference and get you the end that you get. So whatever you decide to be, is what you can become. But you need to make those choices and they need to be conscious and deliberate choices, and you've got to be in control of them. So this is something you can take a look at on your own. But one of the things that Stephanie Richards mentioned was the glycemic index. Now there are foods that are within the high glycemic index and the low glycemic index.

In a nutshell, here's what you need to know. The things that are in the high glycemic index column, stay away from as often as you can. Okay? If you eat too much of those things, you are not going to drop your weight. And they are going to lend themselves to to illness and disease down the line. Things that are on the low glycemic index side are things that are wonderful to just consistently in moderation have in your diet.

You can have them consistently, you can have them regularly enjoy them, find foods that are on that side, and make a point of integrating those foods much more often than the foods on the left. And again, these are things that take a look at on your own time. And I'm going to encourage you glass glass half empty glass half full, don't look at this and go oh, but I like a lot of stuff on the left now I can't have them. Please stop that type of thinking. That's not serving you and it's absolutely incorrect. So don't lie to yourself.

What I'm going to encourage you to do is Just do it a little differently. look at things on the right side first, and find things in there that you do like that you do enjoy, and know that those are wonderful options all the time. Then once you've done that, you can go back to the left side and instead of lying to yourself and saying, I can't have those, I'm depriving myself of those. I feel deprived. Look through those and go, Hmm, if there are things on this list that I do enjoy one, I will either begin to use them a lot less or two. Are there things here that are completely habit, it has nothing to do with the taste.

It is simply a habit. It's what I've always done. And so I still go to the grocery store and buy that same loaf of bread and the same cold cuts in the exact same stuff every single time because it's just a habit. You're relaxing. To shift habits, you're allowed to do something different. Not only is it okay to make those choices, but it's kind of important if you ever want to succeed in everything, because again, as we know, if you keep doing what you've been doing, you're going to keep getting what you're getting.

If you want something different, you simply need to do some things differently. So don't go into this list, please, when you look at it a little more closely with a negative perception and attitude that is never going to help you go into it with a, what can I enjoy all the time? And where can I make a couple of shifts or try something different or simply lessen the amount that I eat? When you go into things with a positive outlook as to what could go right? As opposed to what can go wrong. It changes the ballgame.

It change changes you It changes your brain and I guarantee it will change your outcome. But those are things you need to be aware of and you need to know that you are choosing them all. So if you don't like what you're getting start making a different choice. Something again his lesson here is kind of a What am I in control of lesson but I want to just remind you of the importance of exercise now in the weight loss process. Exercise is a very small piece. I'm just gonna say it.

It's a tiny piece. Please don't go to the gym and do cardio for two hours a day, six days a week and constantly sweat and think that you have to be doing a ton of this stuff. That is absolutely incorrect. That is 100%. Incorrect. The food part of things Is the majority of whether or not you're going to lose weight, your food choices and your choices of how much you're eating.

When you're eating, do you actually need to be eating or not? That is what determines whether you are overweight or not. But here's the thing you need to keep in mind because that's not to say you shouldn't be exercising, you need to be moving every day. And here's why. When you start to lose weight without exercising, what can happen is you not only lose fat, but you also begin to lose muscle. Now, two problems with this one, it's completely counterproductive because healthy muscle in your body actually helps you burn fat.

So well hydrated well toned muscles in your body are like little fat burning furnaces all over your body. So if you have healthy, hydrated muscles while you're sleeping while you're sitting watching TV while you are at rest while you are reading a book while you're sitting watching your kids ballgame, your muscles are helping you to burn fat. They're helping you to burn calories. So you want healthy muscles you want well hydrated, well toned muscles. The other thing is once you begin to lose muscle, it's really hard to begin getting that muscle tone back and that can create an unhealthy situation. So again, there's an importance to getting moving, but you do not have to overdo it.

Find things you like, take the dog for a walk for 20 minutes every day. You're good to go. Right? A lot of people have their pedometers now and 10,000 steps is just a number that got pulled out of the air that people adhere to. Fantastic. If that's what you want to do.

10,000 Steps is that going to make sure you're up and moving throughout the day? Absolutely. It's a great thing to do. Right? If there's something you used to enjoy doing, maybe you'll use to enjoy running or doing some sort of class. There are so many wonderful options these days, go for a swim, take a kickboxing class, go take a yoga class, the key is get your body moving.

Get those muscles moving every day. 20 to 30 minutes a day is really all you need. But it's about consistency. The key with exercise when you are losing weight or any other time in your life is consistency. So find something you like, find things you enjoy doing. And just make a point to build them into your day.

Because if you do things that you don't like, this is what happens every year, right? People make new year's resolutions and what ultimately happens Right, they make this big resolution, they go and jump into it for a few weeks, and then they're done. Because one, you got to kind of be ready to. I mean, in saying that you can't just pick a date and say, I'm going cold turkey. I'm doing this. Now.

I'm going to stop this. I'm going to start this. Now, again, we're talking about habits. Don't try and make big changes. Go for little habits consistently. There's that word again consistently.

So find things you enjoy doing and do them consistently. If you don't care to do something. If you don't want to go to the gym four days a week and do a cardio class, you're not going to do it for very long. So again, give yourself a chance for a positive outcome. Start with little changes done consistently. And you will be amazed at what a huge impact that has on your life and your waistline very quickly.

So the thought For this week, his move, get moving. Find things you enjoy, find ways to move, even if it's moving your chair and standing at your desk for part of the day. Get up, get your blood flowing. Here's a goal sheet if you'd like as always to print this out, pick one or two things, write them down. What are you going to focus on this week? What are you going to do?

What is some small thing you're going to do consistently, and what is the result you're trying to shoot for for that? It's great to have goals. It's great to have a plan. It's great to wake up every morning knowing there's something you're going to get done today. Just get it done. Don't think about doing it.

Don't talk about doing it and just do it and you will be amazed at how quickly and easily this consistency begins to happen. Now, as always, there are affirmations at the end of these lessons. I will read a few of them, but you can read them from yourself and if they resonate with you, please, please use them. If these don't resonate, but you've got a quote, a word, something that really kicks you back into your new habits when you slip. This is what you need to do. affirmations remind you consistently of what you're wanting to do and why.

And that is self motivation that is internal motivation. Nothing outside of you is going to motivate you for any length of time. But if you begin to master self motivation, and just doing things, not thinking about doing them, not talking about doing them but just doing them. Again, you will be amazed at how far ahead you are propelled so quickly with what it is you're trying to accomplish. But I want to remind you of a couple of these things in here. I will exercise daily to achieve physical and mental health.

Eating slowly helps me to lose weight, I will become aware of healthy food choices. I'd rather leave food on my plate than wear it on my body. My priority is to stop eating when satisfied a number five. I trust my body to portion control me. I am now solving my weight problem. Why?

Because I've chosen to be accountable to live a healthier lifestyle, mind, body, and spirit. As you're going through your journey with us remember we are here for you reach out anytime if you have a question. If you have a challenge you can't get past if there's something that just isn't quite clear and you need some clarity on it. If there's a success, something's happened that you go My goodness, I've been doing this and all of a sudden, here's what I realized. It was worked. I'm going to keep doing it.

We love to hear the success stories and we are there for you for any questions and challenges please do not hesitate to reach out ever. We are here for you always. And I will be here for you once again next week with lesson four.