Why Your Weight Problems Feel So Different From Your Other Problems

Uncategorized Apr 23, 2018

Your life has some problems in it.

As does mine. The world is full of problems.

Some of them we just accept because they don’t seem solvable to us personally (world peace), or we know we could do something but it’s not exactly a priority (example: my oven door hinge which has been broken for 19 months and counting).

But then there are all of the problems we do want to do something about solving. As unpleasant as it may be, you probably will do your taxes, whether on your own or with a professional. If you get a flat tire on the car you need to get to work, you’re going to get it fixed. The dog needs to be neutered for his health, so you call the vet to make an appointment.

Some of these problems we have the choice to solve by doing the work ourselves (the taxes being a better example than the dog neutering), or hiring someone to do it for us. You can get out your receipts, pay a nominal fee for Turbotax, and work your way through filing a tax return. Alternately,...

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Weight Loss And Thanksgiving - Are You Making This Mistake?

Uncategorized Apr 23, 2018

When someone talks about how much they were able to restrict their eating on Thanksgiving:

  1. It’s the most heartbreaking thing I can imagine in a person's relationship to food and their body.
  2. It’s a profound misunderstanding about how llong-term(more than 5 year) weight loss and weight maintenance works.

Don't be that person.

You can have it so much better. You can have both a more effective weight loss journey and a more enjoyable Thanksgiving.

Someone who is able to both lose weight and maintain it for a lifetime has mastered one foundational skill: Picking their battles.

Because they pick their battles, they are able to get weight loss results at opportune times, and maintain in inopportune times.

People Who Fail At Weight Loss Do This:

People who fail at weight loss always get it in reverse — they miss the opportunities to mindfully and intentionally enjoy more food with friends and family. Instead, they eat more mindlessly at times when it doesn’t really...

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What To Eat - The Definitive Guide

Uncategorized Apr 23, 2018

This question is stationed prominently on many people's minds. Paradoxically, the more you read about nutrition and diet, the less you might feel like you know how to feed yourself. When did it get so confusing? You have to eat something, so what should it be?

Let's go through it, in a comprehensive, science-backed way. We'll answer the question of what to eat, depending on your goal. A woman wanting to run a faster marathon needs to choose differently than her friend who wants to lose weight, and their pal who is worried about preventing cancer has different priorities completely.

  • For weight loss, your most important task is to eat things that help you create a calorie deficit.
  • For sports nutrition, your most important task is to eat foods that help you take in enough energy, carbohydrates, and protein for optimal performance and recovery.
  • For disease prevention, you want to choose foods that are high in some nutrients, and low in others
  • For mending a disordered relationship with...
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Frustration-Proofing Yourself

Uncategorized Apr 23, 2018

I'd say 50% of my clients had a terrible day on the Monday after Thanksgiving this year. Everyone knew what to expect from the actual holiday, but that first day back at work, WHAM.

I got a sense that the difficulty of the post-holiday Monday was a complete surprise to most of the upset people, and it seemed disturbing, as if it were a potential indicator of a greater, more serious, problem. There was a lot of stress, frustration, and regretted food behaviors on account of these feelings.

It has led me to think more about how I can help people predict these not-so-obvious emotional and nutritional challenges. How can these peak frustration days be... more manageable?

The first day at a new job many of us expect to be tough, but I see that difficulty and overwhelm persist for about two weeks. Similarly, planning for how a person wants to eat and drink while on vacation is common, but frequently the returning home can be a rocky re-entry. And if you ever wondered if you were the...

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New Years Weight Loss FAQ

Uncategorized Apr 23, 2018

What’s cool about having done this for 15 years, is that we know all of the questions that people ask every New Years. The New Years questions are actually the perfect place for you to start.

Should I Do This Cleanse/Magic Diet?

This is a common question because people have that feeling of being “super motivated.” You want to do something hard and exciting and really see results this time.

There’s a superstition created by our media that says that super hard crazy restriction, magic foods, or avoiding food groups are the key to weight loss. This, of course, is false. Calories determine weight loss.

You can lose weight in any amount of caloric deficit. What we what to do is work on the skills that have people reduce calories and lose weight:

  • Waiting until hungry to eat
  • Eating 3-4 meals per day (no snacks)
  • Eating mostly whole foods
  • Plating meals ¼ protein, ¼ carbohydrates, ½ vegetables, 1 tablespoon fat
  • Eating just enough (stopping before...
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How To Beat Perfectionism And Start Losing Weight

Uncategorized Apr 23, 2018

One of the most common obstacles that clients face in weight loss is perfectionism. Clients who identify as perfectionists almost always have a similar cycle:

“I was doing really well for a few days, then I blew my diet. I couldn’t be perfect, so I decided I’d just start again Monday.”

The thinking is — they want to do really well. So, if they can’t “do well” they’d rather not do it at all. I get it, we all want to do well.

Unfortunately, research into perfectionism shows that it always produces failure. That perfectionism isn’t defined by doing well, it’s defined by quitting.

If you want to do well and hit your goals, there are two other things you should do instead.

We’re going to take a look at what perfectionism is, we’re going to change your context for perfectionism such that you can break free of it, and then we’re going to look at the two things you can begin practicing, today, that will...

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How To Adjust Your Meal Composition To Solve 3 Common Problems

Uncategorized Apr 23, 2018

Using your body's cues to guide your eating is reliable and more effective for losing fat than counting calories or avoiding carbohydrates. But it is not easy. "Eat when you're hungry and stop when you're satisfied" is one piece of weight loss advice that is, while technically true, more irritating than it is helpful. That's because it's a gross oversimplification.

If you were seeking instruction on how to change your car's oil and someone said "take out the old oil, and put in clean oil", you probably (and justifiably) wouldn't feel very... helped.

To successfully change the oil in your car, you'd need specific action steps laid out clearly and explained. Managing to eat well is arguably more complex than changing the oil in your car, which is why we actually teach our clients how to do each skill.

In this article, I'll share some information on how you can adjust your meals in terms of composition to achieve greater satiation and satiety. These terms actually are two different...

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When Your Weight Loss Goals Ruin You

Uncategorized Apr 23, 2018

What Are Your Goals? What Are Your Values?

The short version is that values are a direction.

A goal is a possible, or optional, destination.

People often focus too much on destinations, and not enough on directions. We have such a goal-oriented society that it’s easy to end up at a destination that isn’t in the direction you actually wanted to go. That’s how people lose weight, find themselves in a lifestyle they hate and can’t sustain, and then gain it all back.

If you’re tired of gaining it all back, this is an article you need to read.

A Focus On Goals:

If Susan really sat down and clarified her values, she’d say that what she wants for her food habits and for her body is:

  1. Peace
  2. Confidence
  3. Results she can maintain for life

But she sets a goal of losing 15 pounds in 12 weeks. On the surface, 1.25 pounds per week is a reasonable goal. But let’s see what happens.

  1. First, Susan starts working on basic food skills like portion size and...
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