Module 1 is all about setting a strong foundation for freedom in your relationship with food. We will dive right in with the introduction of new way of thinking about food. Then we will look at a variety of ways to measure success and tracking progress. Finally, you’ll get your first Ninja Trick for moving the needle on your goals.
Th
ere is no such thing as ONE healthy diet. There is simply the diet that works. This is the diet that effectively takes you toward your goal. The exact same diet may take someone else much further from their goal.
Because of this, one of the most important steps you can take is to question your assumptions about good food and bad food. The words good and bad are frequently associated with a sense of morality, but there is no place for morality is this particular conversation about food and weight.
Instead, I encourage you to start thinking about foods as effective and ineffective. This will make more sense as you complete the remaining lessons in this module. Once you have a clear sense of what you want to accomplish – please see Success Simplified if you are not crystal clear – the most insightful question you can ask is “did eating this food, prepared in this way, take me closer to that goal, or further from it?”
When the answer is that eating this food, prepared in this way, did take you closer to the way you want to feel (for a minute, an hour, AND a day), you can comfortably call that food effective.
To illustrate the contrast, you may find that eating a food felt good for a minute, or even 5-10, but if later that evening or the next day, you’re struggling with a shame spiral or feeling foggy, drained, and bloated, it’s a good bet that this was an ineffective food even if it met your immediate desire of distracting you from a tough day.
IF you have weight to lose, and you do this course as it is designed, you will lose weight.
And… you will gain so much more than you lose. Doing this course will help you gain Confidence, Mental Clarity & Focus, Energy, Improved Sleep, Trust in Your Body, and you may just find that you’re having fun!
We call these non-scale victories, and they include fitting in your clothes and feeling so much better in your skin, no matter what the number on the scale has to say.
Speaking of non-scale victories, this inventory of symptoms was set up to help you turn your subjective experience of living in your body into something more objective, and therefore more trackable.
I once saw a patient’s score drop from 72 to 16 in less than 6 weeks!
To make the most of this inventory, I suggest that you repeat it every 2 to 3 weeks as you make the suggested dietary changes. This will help you evaluate your progress in a way that goes beyond, “hmmm, I feel better.”
I LOVE the quote by Geneen Roth that says, “never in the history of the world, has the number on the scale measured the value of a human soul.” In fact, I love it so much that it hangs above the scale in my office, and I REQUIRE my patients to read it before they step aboard.
I also love tracking changes because tracking something keeps us honest. It also prevents us from imperceptibly moving the carrot forward with every step we take, which can sneak up on us, leaving us feeling like we never accomplished anything when, in fact, we’ve accomplished much.
So what should you track?
Even if you came here 100% focused on losing weight and really believe that none of those non-scale victories are going to cut it for you, please, please, please, track your measurements (most easily accomplished by noticing how your clothes fit) more closely than the scale.
Here’s why…
Weight changes very quickly. Like… over the course of the day quickly. What you weigh at 7:00am will not be what you weight at 7:00pm after a day of consuming food and fluids. What you weigh before a workout is not what you weigh after a workout (especially a sweaty one), which is not what you weigh after guzzling a liter of water.
Weight is largely an irrelevant number because it’s just so finicky. And yet, I’ve seen tears shed and days/weeks/months ruined because the number on the scale didn’t meet the expectation. But [accessally_user_firstname], I promise, this number is not worthy of determining your worth.
So my recommendation is that you measure your natural waist (that’s just below the ribs), the top of your hip crest (that should be about where your navel lands), and your hip (right where it creases when you lift your leg). You can measure as often as once a week. Less often is fine. More often is not recommended. You can track them in a journal or make a mark with the date on your measuring tape.
Of course you know what you eat, right?
Sorry to break this to you, but you probably don’t, at least not if you’re like most people. For most of us, eating is so mindless that we honestly have no accurate idea of what or how much we eat over the course of a day.
So let’s find out.
I am NOT a fan of food journals. In my opinion, they range between being a nuisance and being deeply unhealthy. There are only rare cases in which I recommend them, and even then, only as an educational tool to be used for very brief periods of time.
Instead, all I want you to do is serve yourself and sit down Every. Single. Time. You. Eat for the next two weeks.
Every time. Serving yourself and sitting down will interrupt the pattern of mindlessly throwing a handful of nuts or M&Ms in your mouth every time you pass the snack room at the office. Serving yourself and sitting down will prevent you from tasting the meal you’re preparing so many times that you’re full by the time dinner is ready. serving yourself and sitting down will prevent you from standing at the frig or pantry at the end of a long hard day, seeking escape in something sweet or savory.
In short, serving yourself and sitting down will wake you up to your current relationship with food, and once you’re awake, freedom becomes a true possibility.
SELECT YOUR MODULE
Module 1 is all about setting a strong foundation for freedom in your relationship with food. We will dive right in with the introduction of new way of thinking about food. Then we will look at a variety of ways to measure success and tracking progress. Finally, you’ll get your first Ninja Trick for moving the needle on your weight loss goals.
There is no such thing as one healthy diet. There is simply the diet that works. This is the diet that effectively takes you toward your goal. The exact same diet may take someone else much further from their goal.
Because of this, one of the most important steps you can take is to question your assumptions about good food and bad food. The words good and bad are frequently associated with a sense of morality, but there is no place for morality is this particular conversation about food and weight.
Instead, I encourage you to start thinking about foods as effective and ineffective. This will make more sense as you complete the remaining lessons in this module. Once you have a clear sense of what you want to accomplish – please see Success Simplified if you are not crystal clear – the most insightful question you can ask is “did eating this food, prepared in this way, take me closer to that goal, or further from it?”
When the answer is that eating this food, prepared in this way, did take you closer to the way you want to feel (for a minute, an hour, AND a day), you can comfortably call that food effective.
To illustrate the contrast, you may find that eating a food felt good for a minute, or even 5-10, but if later that evening or the next day, you’re struggling with a shame spiral or feeling foggy, drained, and bloated, it’s a good bet that this was an ineffective food even if it met your immediate desire of distracting you from a tough day.
I know. I know. You registered for this course because you want to lose weight. Please trust me. If you have weight to lose, and you do this course as it is designed, you will lose weight.
And… you will gain so much more than you lose. Doing this course will help you gain Confidence, Mental Clarity & Focus, Energy, Improved Sleep, Trust in Your Body, and you may just find that you’re having fun!
We call these non-scale victories, and they include fitting in your clothes and feeling so much better in your skin, no matter what the number on the scale has to say.
Speaking of non-scale victories, this inventory of symptoms was set up to help you turn your subjective experience of living in your body into something more objective, and therefore more trackable.
I once saw a patient’s score drop from 72 to 16 in less than 6 weeks!
To make the most of this inventory, I suggest that you repeat it every 2 to 3 weeks as you make the suggested dietary changes. This will help you evaluate your progress in a way that goes beyond, “hmmm, I feel better.”
I LOVE the quote by Geneen Roth that says, “never in the history of the world, has the number on the scale measured the value of a human soul.” In fact, I love it so much that it hangs above the scale in my office, and I REQUIRE my patients to read it before they step aboard.
I also love tracking changes because tracking something keeps us honest. It also prevents us from imperceptibly moving the carrot forward with every step we take, which can sneak up on us, leaving us feeling like we never accomplished anything when, in fact, we’ve accomplished much.
So what should you track?
Even if you came here 100% focused on losing weight and really believe that none of those non-scale victories are going to cut it for you, please, please, please, track your measurements (most easily accomplished by noticing how your clothes fit) more closely than the scale.
Here’s why…
Weight changes very quickly. Like… over the course of the day quickly. What you weigh at 7:00am will not be what you weight at 7:00pm after a day of consuming food and fluids. What you weigh before a workout is not what you weigh after a workout (especially a sweaty one), which is not what you weigh after guzzling a liter of water.
Weight is largely an irrelevant number because it’s just so finicky. And yet, I’ve seen tears shed and days/weeks/months ruined because the number on the scale didn’t meet the expectation. But [accessally_user_firstname], I promise, this number is not worthy of determining your worth.
So my recommendation is that you measure your natural waist (that’s just below the ribs), the top of your hip crest (that should be about where your navel lands), and your hip (right where it creases when you lift your leg). You can measure as often as once a week. Less often is fine. More often is not recommended. You can track them in a journal or make a mark with the date on your measuring tape.
Of course you know what you eat, right?
Sorry to break this to you, but you probably don’t, at least not if you’re like most people. For most of us, eating is so mindless that we honestly have no accurate idea of what or how much we eat over the course of a day.
So let’s find out.
I am NOT a fan of food journals. In my opinion, they range between being a nuisance and being deeply unhealthy. There are only rare cases in which I recommend them, and even then, only as an educational tool to be used for very brief periods of time.
Instead, all I want you to do is serve yourself and sit down Every. Single. Time. You. Eat for the next two weeks.
Every time. Serving yourself and sitting down will interrupt the pattern of mindlessly throwing a handful of nuts or M&Ms in your mouth every time you pass the snack room at the office. Serving yourself and sitting down will prevent you from tasting the meal you’re preparing so many times that you’re full by the time dinner is ready. serving yourself and sitting down will prevent you from standing at the frig or pantry at the end of a long hard day, seeking escape in something sweet or savory.
In short, serving yourself and sitting down will wake you up to your current relationship with food, and once you’re awake, freedom becomes a true possibility.
Module 1 is all about setting a strong foundation for freedom in your relationship with food. We will dive right in with the introduction of new way of thinking about food. Then we will look at a variety of ways to measure success and tracking progress. Finally, you’ll get your first Ninja Trick for moving the needle on your weight loss goals.
There is no such thing as one healthy diet. There is simply the diet that works. This is the diet that effectively takes you toward your goal. The exact same diet may take someone else much further from their goal.
Because of this, one of the most important steps you can take is to question your assumptions about good food and bad food. The words good and bad are frequently associated with a sense of morality, but there is no place for morality is this particular conversation about food and weight.
Instead, I encourage you to start thinking about foods as effective and ineffective. This will make more sense as you complete the remaining lessons in this module. Once you have a clear sense of what you want to accomplish – please see Success Simplified if you are not crystal clear – the most insightful question you can ask is “did eating this food, prepared in this way, take me closer to that goal, or further from it?”
When the answer is that eating this food, prepared in this way, did take you closer to the way you want to feel (for a minute, an hour, AND a day), you can comfortably call that food effective.
To illustrate the contrast, you may find that eating a food felt good for a minute, or even 5-10, but if later that evening or the next day, you’re struggling with a shame spiral or feeling foggy, drained, and bloated, it’s a good bet that this was an ineffective food even if it met your immediate desire of distracting you from a tough day.
I know. I know. You registered for this course because you want to lose weight. Please trust me. If you have weight to lose, and you do this course as it is designed, you will lose weight.
And… you will gain so much more than you lose. Doing this course will help you gain Confidence, Mental Clarity & Focus, Energy, Improved Sleep, Trust in Your Body, and you may just find that you’re having fun!
We call these non-scale victories, and they include fitting in your clothes and feeling so much better in your skin, no matter what the number on the scale has to say.
Speaking of non-scale victories, this inventory of symptoms was set up to help you turn your subjective experience of living in your body into something more objective, and therefore more trackable.
I once saw a patient’s score drop from 72 to 16 in less than 6 weeks!
To make the most of this inventory, I suggest that you repeat it every 2 to 3 weeks as you make the suggested dietary changes. This will help you evaluate your progress in a way that goes beyond, “hmmm, I feel better.”
I LOVE the quote by Geneen Roth that says, “never in the history of the world, has the number on the scale measured the value of a human soul.” In fact, I love it so much that it hangs above the scale in my office, and I REQUIRE my patients to read it before they step aboard.
I also love tracking changes because tracking something keeps us honest. It also prevents us from imperceptibly moving the carrot forward with every step we take, which can sneak up on us, leaving us feeling like we never accomplished anything when, in fact, we’ve accomplished much.
So what should you track?
Even if you came here 100% focused on losing weight and really believe that none of those non-scale victories are going to cut it for you, please, please, please, track your measurements (most easily accomplished by noticing how your clothes fit) more closely than the scale.
Here’s why…
Weight changes very quickly. Like… over the course of the day quickly. What you weigh at 7:00am will not be what you weight at 7:00pm after a day of consuming food and fluids. What you weigh before a workout is not what you weigh after a workout (especially a sweaty one), which is not what you weigh after guzzling a liter of water.
Weight is largely an irrelevant number because it’s just so finicky. And yet, I’ve seen tears shed and days/weeks/months ruined because the number on the scale didn’t meet the expectation. But [accessally_user_firstname], I promise, this number is not worthy of determining your worth.
So my recommendation is that you measure your natural waist (that’s just below the ribs), the top of your hip crest (that should be about where your navel lands), and your hip (right where it creases when you lift your leg). You can measure as often as once a week. Less often is fine. More often is not recommended. You can track them in a journal or make a mark with the date on your measuring tape.
Of course you know what you eat, right?
Sorry to break this to you, but you probably don’t, at least not if you’re like most people. For most of us, eating is so mindless that we honestly have no accurate idea of what or how much we eat over the course of a day.
So let’s find out.
I am NOT a fan of food journals. In my opinion, they range between being a nuisance and being deeply unhealthy. There are only rare cases in which I recommend them, and even then, only as an educational tool to be used for very brief periods of time.
Instead, all I want you to do is serve yourself and sit down Every. Single. Time. You. Eat for the next two weeks.
Every time. Serving yourself and sitting down will interrupt the pattern of mindlessly throwing a handful of nuts or M&Ms in your mouth every time you pass the snack room at the office. Serving yourself and sitting down will prevent you from tasting the meal you’re preparing so many times that you’re full by the time dinner is ready. serving yourself and sitting down will prevent you from standing at the frig or pantry at the end of a long hard day, seeking escape in something sweet or savory.
In short, serving yourself and sitting down will wake you up to your current relationship with food, and once you’re awake, freedom becomes a true possibility.