I hate counting calories. I’ve done so much of it over my life that I can probably tell you the approximate calories, fat, carbs, fiber, and protein content for just about any portion of food.
You might think that’s a neat little skill to have, but calorie counting can quickly go from being a useful tool to a co-dependency nightmare if you aren’t careful.
Unless you want to count every calorie you put into your mouth for the rest of your life, I recommend you start taking the necessary steps towards rebuilding that trust in yourself around food.
That leads us to Lesson #3:
Over the past week you’ve made some great progress.
In Monday’s lesson (The Missing Link To Your Weight Loss Puzzle) you figured out the one key difference between people who:
- follow the mainstream dieting advice, struggle to lose weight, and then regain it over and over again
- follow the concepts I teach, create a healthy lifestyle, lose weight, and keep it off forever
You also identified your “why” for wanting to lose weight. I received some great responses. Go over to the comment section of that lesson and read them. Very inspiring!
There were a lot of mixed emotions – anger, sadness, fear, frustration, embarrassment, and dreams to be happier, more confident, and healthy so that you can live a high-quality life as a good example to your kids, grandkids, spouse, friends, and self.
On Wednesday we pinpointed a handful of very common weight loss mistakes you’ve likely made at some point in your life. I know I have. In fact, 4 out of 5 have been made by me at some point. How about you?
Your action items were to identify one of the mistakes you’ve made and then reflect on why you have continued to live with that destructive behavior. The responses were great. You should read them.
I personally let the scale control me for a long time. I also over-restricted my diet. You shouldn’t have to make those same mistakes.
After reading your responses it’s clear that most of you have made these mistakes but aren’t exactly sure why. Not only that, but you aren’t sure how to change those habits.
But that’s OK.
I’m going to give you a life-changing habit that anyone can do, because I want you to see you have what it takes to change your life.
I want to get you started on the path to success.
I want to give you a habit that transforms your life.
I want you to see that you don’t have to be a slave to calorie counting to lose weight.
I want you to realize that implementing this one habit means you have the power to change any habit you want.
What is the habit?
It seems so obvious that you almost want to dismiss it. But sometimes it’s the obvious things that we need the most work on.
After all, when is the last time you actually followed that habit? If you’re like most people who rely on calorie counting to tell you when or how much to eat, you’re probably pretty out of touch with your body’s hunger signals.
So I’d like to introduce you to something called the Hunger Scale. It’s going to reteach you how to eat. It’s going to get you back in touch with your body. And it’s going to help you rebuild that lost trust in yourself around food.
The concept is simple – stay within the yellow/green areas of the scale and you will maintain a healthy body weight without having to track every calorie you eat.
You start eating when you’re at a 3 or 4, and you stop eating when you’re at a 5 or 6. Do your best to stay away from the other numbers, as that’s where the negative behavioral side effects occur.
Are you ready to put it to the test? Here’s what you need to do…
Action Item #1: Download and print out this free worksheet (right click and save to your computer)
Action Item #2: Spend one single day rating your hunger both before and after each of your meals. For example, when you sit down to eat breakfast write the number that corresponds to your hunger at that time (maybe a 3). And when you finish eating, write down that number too (perhaps a 6 or 7).
Your goal is to start paying more attention to your body’s hunger signals. This is not as easy as you might think – at first. A lifetime of delegating this feeling to electronic tools has divorced you from your body’s intuition.
But it gets easier. This is a skill, and the more you practice it the better you’ll get. Eventually you won’t have to think much about it. You’ll just eat and be healthy. Isn’t that what we all want?
Putting It All Together
- You need to be very clear about what your transformation will look like once accomplished. What behaviors and habits will you have incorporated into your life?
- You then need to plan out about 20 different small steps (behavioral habits) that will get you there, and you need to make sure you don’t make any of the 5 common mistakes mentioned in Lesson #2.
- Then you need to arrange those habits in the right order, starting with the foundational behaviors, and ending with the “reinforcing” habits.
- You need to find a way to hold yourself accountable through the entire process so you continue to take action throughout your journey.
- And you need to have a support structure in place you can lean on when you’re struggling. Because you will struggle. We all do. It’s a natural part of the transformation process.
Now you have two options:
Option #1: You can figure out how to do this all by yourself.
Option #2: You can follow in the footsteps of the people who have already done it and let me walk you through every step of your transformation process.
While I believe that you have the ability to tackle this lifelong struggle on your own, I also know from experience that having a process to follow and a coach in your corner can make your journey a much more enjoyable and successful one.
That’s why I created Get Fit For Life. I took my experience from working with thousands of people and packaged it into an easy-to-follow habit change program. Get Fit For Life is my entire step-by-step process for identifying healthy habits, staying motivated for life, and holding yourself accountable so you follow through with action.
The program guides you through the entire weight loss process by giving you a new specific habit to work on each week while also providing you with valuable tools to make your journey an easier one – a 6-month flexible meal plan, several workout programs, group coaching calls, and 1-on-1 coaching with me to support you the whole step of the way.
I’ll be giving you full details on Monday. But for now be sure to work on lesson 3 above so you can get a taste of what the program is like while also proving to yourself that you can do this.
Until then…have a healthy day!