Episode 27. Breaking Up With Dieting Part I

Let's chat more about Intuitive Eating! Intuitive Eating has ten main principles and we've broken them up into 3 phases:

• Breaking Up With Dieting
• Getting to Know Your Body
• Making Up With Your Body

In Breaking Up With Dieting Part I we're talking about the first principle of IE—Rejecting the Diet Mentality. We'll discuss the difference between diet mindset thoughts and non-diet mindset thoughts, the many costs of dieting, and tools for breaking free from the diet mentality.

Other episodes mentioned:
Episode 3. Did You Know? Dieting Causes Weight Gain
Episode 14. The Truth about before & after Photos

Thank you for listening! We love you latte!

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-Ashley & Carrie
This podcast is for educational and informational purposes only. It is not medical advice.

Transcript

hey it's Carrie and Ashley we welcome you to the self-care Cafe we are both

health professionals and moms and nature lovers and food lovers and love helping

women get over dieting and just start living we think that talking about

bodies and perfect bodies and dieting is just

boring did we put you to sleep there Carrie yes so if you are ready to ditch

dieting and get to living and talk about more important things then you are in the right place we don't put shame and

guilt on the menu here we don't even have to tip us nope come hang with us the advice is

free we want to have a bunch of girlfriends to just hang out with and get real with and it's time to start

living

ladies hey Carrie hey Ashley how are you great how are you doing today I'm doing

well what did we got on the menu for today

well let's chat some more about intuitive eating like more specifically than we

typically do I guess yeah I like that idea because I feel like it's

still there's still a lot of confusion around it and I feel like there are also a lot of influencers and people out

there on social media that are claiming intuitive eating when it's not

necessarily real real intuitive eating or they're putting um you know like we like to put our own spin on things too

but you still have to follow kind of the basics right point right like anytime

this is just a little quick aside um anytime you see anything with intuitive eating and weight loss it's definitely

not true intuitive eating because intuitive eating doesn't endorse weight loss that's just a quick little note for

anybody that might be seeing that out there right right right so what we did

was we kind of broke so there are 10 principles to intuitive eating we've broken it up into three phases to try to

make it a little bit more manageable chunks that all are all related and go together at least they go together in

our minds we'll see what you think right so the three phases we kind

of put everything into are breaking up with dieting is the first one on the second phase is getting to

know your body and the third phase is making up with your body and the second

and third one are definitely similar um but they're different in their own ways too and um It's tricky to kind

of split them up because they are all so connected we kind of had a hard time

deciding what we wanted to do because everything goes together and it was hard to keep them separated I guess yeah well

and there's also definite overlap which is what makes it all one big ball of intuitive eating right

like so they all kind of they fit together and there's overlap um but hopefully kind of breaking it down this

way will help you hopefully it'll help you see it from a little bit different

lens yes and that's what we're all about we're trying to make it more like krie

said realistic but also understandable because it can be very um like out there

and not like tangible it's hard to understand so we try to talk about it from a a bunch of different perspectives

or lenses so that way it might help some people understand this way and the next

time we talk about it maybe somebody else will understand just everybody learns a little bit differently yeah and

to help you see too like because we think oh intuition like it sounds woo woo but it's it's really not it's what

you're you were born with this knowledge in your body um it's just has been um

clouded you know through the years based on different things definitely so just getting back

to that what you were born with right so the first principle so

we're going to cover the first four principles of intuitive eating in this phase breaking up with

dieting so the first principle is rejecting the diet

mentality why would you want to do that why would we want to do that

well well first let's let's know that we understand why people diet and right

because it's a safety net yes it offers structure um some people feel like it it

allows them control it's which hopefully we can get you to see that that's

actually um I don't know if it' be an oxymoron but it's a little bit twisted because um while you feel like you're in

control you're really allowing something or someone else to control what you eat

and how you eat when you eat right right right but yeah I think car's point is

like we understand how people feel the need to

diet and we're not saying if you diet you're a bad person or anything like

that because yeah exactly and we understand

the pressure with it too right like for sure there's a ton of pressure including from the medical field like your your

your healthcare provider might be pressuring you to lose weight and to do

it through dieting and um it just it just push puts even more

pressure on it um so yeah we totally get it we totally get why you want to diet

um but we encourage you to think about

why you know maybe like What would life be without

dieting how would that feel how does dieting how does dieting make you feel

yeah I feel like there's gonna be like almost a 50-50 response to that with

people like some people might feel really freaked out like oh my gosh if I'm not dying I don't dieting I don't

know what to do with food at all and the other 50 will be like oh my gosh what a

Rel freedom and if you feel a different way please let us know because we would

love to hear that yeah but it is scary right like when you're so used to dieting and having that structure and

just having just tell me what to eat like how many both of us right have had forever like clients like just tell me

what to eat I don't just I don't want have to think about it almost every person yes but again as I said before

your body is your body your body is your responsibility right and so it's your

responsibility to um take care of it at the best of your ability yeah and I feel

like the whole like just tell me what to eat comes out of the frustration of having tried so many different things

and having them not quote un quote Oh My Goodness quote unquote work and that's

the whole point like none of these things work because they're not in your

body right and I think too of the fear of failing right like of not trusting

yourself and your body um which again this is just a reminder this is a

process this is not an overnight solution at all so while we know that

most people also look for the that quick fix um this is not it and as you'll see

there's a lot of um mindset and emotional work that goes along with this

so what I what we think is really cool Le I think is really cool too is that it also can help start the healing process

with other areas of your life right um and

so but um we would ask you to do an honest assessment what has dieting cost

you and a lot of times we don't think about this this way because we just see

you know the immediate weight loss the benefits of it and we don't really think about or at

least don't honestly and and a lot of this assessment it takes a lot of honesty to really um and again it's

there's no shame in this or anything it's not to make you feel bad about yourself it's not about that it's just

but we do need to take an honest assessment of ourselves and our patterns and our behaviors and our thoughts feelings if we ever going to see growth

so or change right yeah and I feel like with what Carrie was just saying some

people might not be ready to really dive into this and that's okay A lot of times

we hit what we call diet Rock Bottom before we're really ready or open to

hearing about other ways to do like food and nutrition and any way you decide to

look into this is fine like there's no right or wrong way to it it's all about how it works for you and like what you

are trying to get out of it or you know do with it right right and sometimes also you

have to ask yourself well what what ultimately are you looking for are you know what are your reasons for why do

you diet besides just a lose weight that's not a strong enough why what what is it about dieting and losing

weight what what is your why behind that so getting that stronger why and also

recognizing the damage dieting may be doing to you um can if you have that why

and you're willing also um I know we always talk about that Readiness but sometimes it's like you know

what I'm I'm scared and I'm not sure I'm ready but I'm willing to try something different exactly exactly um so that um

maybe and maybe that's the point that you need to get to like okay I'm really sick of this dieting thing and I'm sick

of feeling crappy about myself um it doesn't work I keep yeah I lose weight but then I gain it all back and maybe

then some and um I'm sick of this cycle right if that's become your pattern you

need to interrupt that pattern and do something different and even if you don't feel quite ready because it's

scary okay like being courageous and brave it doesn't mean a lack of fear

there can still be that fear but you do it anyway and you're willing to try it um and give it an honest shot too like

sometimes we'll do something for three days or a week be like no try it or you know try it once and yeah that didn't

work no that's that's just still your fear talking and getting in the way so it's

being you know con that consistent practice and intuitive eating is no different it is simply developing a new

pattern right exactly because you've got this old pattern of dieting your diet

cycle your your weight loss weight gain cycle whatever you want to call

it and um this new pattern pattern which is learning how to nourish your

body and so that's really all it is are those new patterns so interrupting the

old pattern and being willing to try something different you nailed it nailed it all

right Ash what are some so what are some reasons why we might not want to diet um

right because it affects it's not just physical but we're going to start with the physical reasons why

yeah so like what we were talking about like how has it cost you in the past right Carrie right so some things that

can happen on a physical front are if you've experienced weight

gain um kind of in between dieting after you finish a diet however it might work

out that's because diets are really great way to gain weight which seems so

backwards and we actually did a whole episode about it I think it's episode three um so you can go back and check

that one out if you want some inform more information about that it's the old yo-yo diet you know right exactly

exactly right you lose weight on a diet and then you stop the diet and then you gain your weight back and then you go on

another one it just keeps going right and all of that actually slows down our

metabolism so that's another kind of physical cost to us um we get out of

touch with our hunger and fullness cues which is one of the things Carrie was talking about earlier with kind of that

clouding of our body trust about nutrition because if we aren't sure if

we're hungry or full or whatever then it's like well what do I do and that's why a lot of times we look for just tell

me what to do right right and something that comes from too like as a baby a

baby knows when they're hungry right um it it's but over time you know they get

put on we get put on schedule ual partly you know because of school and and

eventually work and things like that so it's kind of melding right the intuitive

eating with real life because sometimes depending on the schedule real you can't just pop out your your snacks or your

next meal you know so it's it's making it work with real life exactly yeah for

sure what other physical consequences are Let's see we get lot of Cravings we

can also experience chronic fatigue and I know so many people that are like I want to improve my energy levels and

it's really interesting to think about how their nutrition as well as like their dieting

history and how they feel about food can play into

that yep yeah yeah totally get that and

then there's social consequen right yeah so a lot of times if we're you know on a

diet or following rules or a meal plan or something like that we're eating differently maybe like on our own

independently versus how we're eating around other people we might not want them to like make judgments about what

we're eating so we eat differently we probably compare our food to other people when we're eating and saying you

know all the different things that we might say like oh they got salad they must be wa watching nutrition or

whatever um or it's a flip side like maybe they're ordering a cheeseburger

and french fries and maybe you think oh they don't care about their nutrition um there's a lot of different thought processes that can go there's actually

there have been studies on this too that have shown especially like groups of girls when go out you know like they'll

there's usually right if you have a like a a group of of girls there's usually like a leader or two right and they're

kind of looking at them to see what they're eating it's like maybe you're really craving pizza or you know those

chicken fingers or Burger but they get a salad no dressing right and you're like

oh I better do the same because they're G to judge me or you know it's just that

whole um wanting to fit in and we do it as adults too it's not just just younger

people it's adults too um or even like whether or not to eat like some people

might be like oh actually I'm fine and so you're like okay well I'm starving but I guess I'll wait right you're at a

party because and all this food is out but no one everyone's afraid to eat any

of it because what are people G or I don't want to eat in front of people or you know what are they going to think and obviously a lot of this comes down

to self-esteem right and selfworth right because if you didn't care you would you

would just do what you want find your own body body yes mind your own body I love

that mind your own body um so yeah and that comparison thing is

just so dangerous in so many ways yeah and with social events too sometimes because of all that stuff that happens

at Social Gatherings or events or out with friends or whatever A lot of times we tend to skip them or we just are

miserable during them and so that definitely can take a toll on our

relationships yeah like if you've ever had friends who um were so either into

the dieting thing or maybe into like over exercising and they would miss

social events because they couldn't miss a workout right when it starts interfering in your life like that it's

a little red flag yeah for sure all right K what are

Terri you do this next one all right so uh mentally with our

moods um you might worry about eating all the time um and you probably have

some strict rules around eating uh maybe you count calories carbs you know macros

anything like that um tend to divide food into good or bad and then then that

kind of applies oh I ate really good today so I'm I'm good you know right and then or oh I ate from the bad what you

know the foods I'm avoiding the bad foods and so I'm bad and then what you

might do also once you eat a bad food like oh forget it I'm just gonna you know and then you binge right so it can

go um different ways you might have mood swings um some people are afraid of

feeling hungry because I think it's a bad thing like you're not supposed to feel

hunger um which is just blows my mind um maybe you're afraid of feeling too full

so you eat tiny amounts but you're not satisfied um maybe you don't trust your

body or once you start eating especially if it's a um a food you're trying to

avoid um what's the word I'm looking for Ashley the like a forbidden food forbidden food thank you if you're uh if

you start eating a forbidden food you're afraid you won't be able to stop eating it and then maybe even fantasize about

food or or are totally preoccupied like it's always at the front of your mind what am I going to eat next or or how am

I GNA do this right it's that stress can you feel a stress when I talk about it

yes I do you're making me feel anxious and it's it's really interesting that we just got on that topic because

undernourishment so not eating enough actually causes these things too so not

eating enough does make us preoccupied with food it's just what our bodies do to survive they realize that hey we're

not eating enough so let's ramp up thoughts about food let's ramp up your hunger signals let's try to get you to

go get food because our body thinks that we just don't have access to food um

think about caveman days instead of hey we're doing this on purpose right right

absolutely yeah and then behaviorally um it could there be can be

ca too like if you have food rule and you if you break that food rule you

maybe you eat more of it like that like we just mentioned right you eat the forbidden food and all of a sudden

you're binging on it um so uh maybe you're eating more when you're stressed

some people eat a lot less when they're stressed um do you are you exercising only to burn calories or lose

weight um we'll get into that more in another episode um maybe you talk a lot

about dieting weight and food um there are so much so many more other

interesting topics to talk about right but I'm sure we've all had um you know

been around people that that is all they talk about yeah and you know an

interesting note too is like I talk a lot about food obviously because of my job but also just in my personal life

because I just really enjoy food and I really like eating good food and food that makes me feel good so I do tend to

talk a lot about food and so if it feels like the ick factor in your gut that you

talk a lot about food or does it feel okay like you have to kind of take some

of the things we're saying and say oh do I do that and is this feeling okay to me or does this not feel like great and

it's hard because a lot of the things were mentioning are very

normalized so many people do these things or feel this way but it's not

normal so just because a lot of people do something doesn't make it like okay

right yeah yeah like you said it's been normalized because and that's what we

get so much in our society I mean how many magazine titles um do you see you

know with with the headlines or um about weight loss yeah some of

them every every single issue there's something something yeah um and the bottom line is if diets

worked you know if there was that one magic diet that worked we wouldn't be here exactly we

wouldn't definitely and not to mention like the time and money cost like we talked about

all these other costs but there's also like your time your mental energy and

your actual money that goes into all of these things and actually I think we did

a quick calculation once about how much time people spend on dieting and it was

crazy because the average person I think is goes on like yeah yeah they an

average person does like 26 diets in their life and if the average one is

like I don't know even just a week it's like it really adds up like months to

years of your life just spent on dieting and thinking about food right because even if you're not

currently on a diet there's a good chance if if that's your pattern like to

diet then not diet and diet then you're still thinking and obsessing about food and what you shouldn't shouldn't be

eating right in between there um and you know hating on your body because now

maybe you put the weight back on or um you know oh I did it again I fail you

know people were saying how good I I looked now I don't get compliments again and so embarrassing and um just all the

feelings and thoughts that go along with that and I'm glad you brought that up because the principle is how to reject

the diet mentality and so we've been talking a lot about like actively dieting but like Carrie just said if

even if we're not specifically following a diet or meal plan or whatever right now we do tend to have an underlying

diet mentality like with the food rules and just how we think about food in general and weighing ourselves we

haven't brought that up yet you know just the the obsession with the scale um

and what that shows and I know i' I've known clients that well I need I need

the scale because I need that accountability right but it's like well how are your close fitting like right or

how are you feeling in your body how are you you know are you nourishing it um

there's so many other ways besides the scale exactly exactly hate the

scale agreed so what are some because we want

to really give you some more concrete ways and some of this is difficult because some of it is mindset work right

um but we will be getting giving ways also to um sort of change um your

patterns faster but um what are some ways actually that they can

um use what are some tools they can use or things that they can do

to get out of this diet mentality yeah and I think one part of it is sort

of letting go of that fantasy we have about like if I just lose 10 more pounds

or whatever it might be because if like it were that easy like

we were saying a few minutes ago we would all be there and how many people do you actually know

that have got there and even if you know a few we also don't

know how they're really feeling about it like they might say they're great and

all this stuff but maybe they're starving maybe they're miserable maybe they binge e at night and you don't know like we have to look at the overall

picture not just what they look like and so letting go of that like ideal body that we

fantasize about like is it 10 pounds is it 20 pounds or is it whatever or just toning up or whatever

your thoughts are we kind of have to almost grieve that a little bit like

give yourself some time to let that go think about you

know if I'm meant to be in this size body that I'm in right

now that's okay like trying to accept that a little bit and being realistic

what has your body been through right like what is your age have you had

surgeries have you had babies um what stage of Life are you are

you in menopause um I think we and I we fight the idea of Aging

right we want to hold on to Youth for so long um and I and again social media

doesn't help with this either um but and that's not to say don't take care of

yourself either right it's like it's that it's that sweet spot between the gray

area between being so obsessed with it

and not doing anything and right right so it's that it's that happy medium

where you are taking care of yourself to the best that you can without going to Extreme Measures to

do so exactly and like being okay with it like having the flexibility and the

self-compassion to be like this is good enough for me because if I go to do more

then I'm not going to be in a good place with my mental health or even with my physical health or whatever yeah and

some of that comes down again to your self-worth and your self-confidence um your

self-esteem um and like Ashley said having self-compassion also um and just

making those changes and doing them for yourself and knowing

why you're doing it exactly right yeah but some more ways to kind of help you

kind of unlearn some of this diet mentality is you know if you're on

social media a really great one is unfollow accounts or pages that really

glorify weight loss or dieting or anything like that yeah yeah like just

get rid of it and I want interject too like not all these people are bad right

right because their intentions are good um and they're just following what they've always been taught we've all

always been taught this yeah right so their intentions are good they want to help you um you know many of them do

anyway um and they're not bad people it's just that um they don't are maybe

they're not aware either of the dangers of all of this right another piece too

is I think we mentioned it in one of our recent episodes is anytime you're faced

with something on social media like an ad or whatever is are they trying to get you

to do something and who is benefiting from that like if they're trying to get you to spend

money on some supplement or whatever they're going to benefit from you buying

that and they don't necessarily care about what that does yeah

exactly yeah because if it takes longer and if you quote unquote fail the first

time oh well you know you need you just need to do it longer or whatever like keep customers yeah because what is 83

billion is that it's probably close to that the last the last one I saw was like 72 but that was a couple years ago

now yeah there's a lot of money to be made in the diet industry for sure

Carrie what's another one um stop counting calories and

macros yes and again again this is not overnight we a lot of it you're gonna

you might start and then it get feels scary and feels um not safe to do this

stuff because you've always done it um but just start like take a day just

start with a day take a day off from Counting calories and macros right and start there um or do it

all at one you know and just say I'm just done with this BS I'm done you know

um so and what else stop using yeah just

all dieting tools and like we were talking about earlier like using the

scale to weigh yourself or even if you're using a food scale um Counting anything using

trackers um for steps or whatever um I mean there's sort of a time and place

for some of these things but when it becomes in all the time every day I have

to do this feeling that's when we need to kind of say is this actually helpful

or is this keeping me somewhere where I don't need to be right because the more

you use external tools the less you're going to get to know your body and and

trust your body because if you're always look using all these you're

letting everyone else tell you how you shouldn't be eating what you should be eating when you should be eating it and

maybe that's not right for your body right um and our bodies change like

I said as we age things change digestion can change um you might you know certain

foods might work better or less well like it it it all changes um

so doing um as much as you can getting off the and it is scary like it's you

know but again start with a day hey today just for today I'm not going to step on the scale and I'm not going to

count calories um and just start there and try it for a day um and the also the

tools you know we talked about in our last episode about the 10,000 steps a day

and how that wasn't even based on science and it's become such a huge recommendation right um so if you

haven't listened to that one yet go back and listen to that um and you'll see where we're coming from with that yeah

um another piece that is important speaking of social media and things is

realize that any ads you're seeing about diet weight loss or any of that might

not even be real like there's Photoshop there's AI um a lot of times

it's you know the fine print on stuff is like this isn't like average results or

whatever um it's really common results yeah it's really gotten out of hand with

how things are marketed and again I feel like a lot of us know that doing a specific diet isn't

necessarily a great idea but we're just so so frustrated we don't know what else

to do or like the we're maybe not actively

dieting like we talked about earlier but we're still having these thoughts about

Fon yeah or like before and after pictures those are a big one yeah um we did we

did another episode just about before and after pictures um so you can go back and look for that but just quickly like

if someone puts up a before and after picture is probably only a short period of time between the two like weeks to

maybe a month or two and we have to realize that the after picture isn't the long-term result right

like what happens to this person in a year or more and likely it's G to be the

same thing that you've experienced if you've done different diets right well and also is the picture even real like

you said has it been photoshopped I mean you can Photoshop things right on your own computer Compu now you don't even need a a you know digital Editor to do

it or hire a professional to do it you can do it yourself y or even filters filters even filters right and the other

thing too is you don't know the person's lifestyle you know maybe you have four

children and work full-time and your kids are all in different activities and

the person you're looking at is you know single in their 20s no

children and maybe it's their full-time job maybe they're a fitness model right right you don't know like it's it's the

lifestyle is huge too like we put so much pressure on ourselves yeah anyway so we've talked a

lot about all of these things so what kind of I think it's hard

too because if you're so stuck in this diet mentality we don't even know what's

on the other side so one thing that I was thinking we could do is talk about about like what is an example

of thoughts that we have when we're in the diet mentality and then what's an example of a thought we might have when

we're not in the diet mentality yeah I love that okay so Carrie what is like a

diet mentality thought um so like if you're stuck in that diet mentality you might describe a day of eating as either

good or bad black and white thinking I either did really good and I succeeded or I

failed and I was bad right and you see how like it takes it on your identity right and then and

then like we talked about earlier you can have like behaviors come from that feeling like oh I was bad so I'm gonna

do XYZ to like quote unquote fix it or oh I blew it so I'll just keep eating or

you know there's some things that happen after that yeah like oh I ate a cookie I

blew it so now I'll just eat the whole box right right and then tomorrow you try to starve yourself yeah like it's

have to be on a diet to do this right or you don't and you give in and you just

um eat whatever for the next the rest of the week you know if it's Wednesday and you blew it quote unquote blew it and

well um whatever I'll start over again on Monday right and then so it's just

that that constant um and when you talk say it out loud right because so many of

us keep it this inside our heads we think it but we don't say it out loud

and when you start to say it out loud it's like wow that I say that all the time to my

clients I'm like you know it's really interesting that we talk about this stuff because most people never say

these things out loud and here we are like asking these questions and getting some you know feedback and people are

like huh I've never said this and it seems weird to be talking about it

because it's such an inner dialogue part of our minds and we think we're the only ones

that feel this way right which is just silly because most of us feel this way at some point yeah and even even Ashley

and I are I can't speak for you but um you know we have our days where it's

like oh just yeah frustrating and and it but when you've worked on it and you

worked on your mindset you can more quickly pull yourself out of it yes um

exactly or just realize hey this is not a great day for this so we'll just get through it like right we have the we

have more tools because we have more practice right well what can I do to nourish my body right now or my mind

right like what what do I what do I need right now exactly maybe it's going outside for a walk it's changing you

know changing your physiology is a huge one and a huge first step to changing how you're feeling no matter what you

you know if you're in that one of those States um where you're just feeling down or down on yourself or stressed out or

whatever change your physiology so whether that's you know I like to sit on my ball and bounce right

but you know can get outside and even if it's for two minutes do something put music on and and you know dance and get

it out um just go for a walk whatever it is changing your physiology maybe just splashing some cold water on your face

um has been shown to really you got to change that physiology first right because when you're feeling in

like that what's usually like like think about your posture right or like all slumped over down you're slouched over

right just changing your posture standing up and taking some deep breaths change that physiology to to then change

your mindset and and help you clear your mind and right you can think more clearly and all that takes practice too

because you're not used to doing it so you forget about it right right so it's um you know what reminders can you put

out there to trigger yourself to start okay change my phys what what's my

posture look like right now how am I feeling what's my posture look like what have I been doing I've been sitting

working for three hours straight change your physiology get up probably need a

snack or a meal right and and you might need food too so or or um hydration um

but changing the way your body what you're doing with it um makes a big difference yeah so we

got a little off tangent there so so the point of that whole conversation was to

look at a diet mentality thought process and then look at a non-diet mentality thought process so with car's example of

describing your day of eating as either good or bad what is a non diet mindset

look like I deserve to eat without feeling guilty about what I ate Yes W

yeah and even just shortening it to I deserve to eat period can be really helpful too I think I think a lot of us

feel like the less we eat the more self-control we have the more I

don't know but it but ironically it it turns on you right because the more you

restrict you tend to then turn around and end up binging not always I mean no not always

there are are other but um you know I mean I guess what would

happen if you stopped eating yikes I'd be so angry I couldn't handle

it no but it but seriously like in in real like let's say you just I'm today

I'm gonna stop eating like what does that sound

ridiculous yes yeah because we know we have to eat to live so what is going to

um help you be the most productive energetic right what foods help you do

that and and help you feel good and and sometimes it is having that treat right

like I have like I think what both of us have chocolate every day pretty much Y

and so do you feel guilty about it never

good what about you me either it's out there we

promise it takes a long time to get there sometimes though yeah depending on where you're at right it's it's like

kind of a spectrum um so stop beating beating yourself up

and start here start with assessing um again that honest

assessment what are you um even if you're not um technically

or formally dieting right now what is your pattern right um because you can

still have that diet mentality without being formally dieting right so what

what are you doing in your dayt day that feels like that diet mentality

right right and it can be sneaky yes and I think that's that's hard because we

think it's normal but it's really not so take some of the examples we talked about and say oh do I do that and how is

that going for me is it keeping me in this place or maybe it's okay um yeah and it's hard

because a lot of people that you trust are still on board with a dieting

thing right that's that is very hard you know maybe you trust your doctor or your

healthc care practitioner maybe you trust your personal train train or maybe you trust your best friend or your

sister your mother whoever it is um it's really hard to break free

from that when the people that you love and Trust are telling you to do it one

way and you know who are we right right two voices on the internet

right but we've been there and we've been in different circumstances um and

and I don't ever want to go back to dieting again

no so yeah so share with us your thoughts comments failings on social

media um love to hear from you we always love to hear from

everyone um yeah so our um links are in the show notes so you can find us all

over and we'll chat with you next time yeah awesome we we'll be looking at

principal number two yes you need to tune in to find out what it is that's

right all righty love you latte love you

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