Most people with weight problems find inspiration in those who have gone through a weight loss journey and succeeded. So they start doing these weight loss programs or following weight loss tips for women that do not cater to their body types. This is where having a weight management coach comes into play. A coach can help you with both the physical and mental aspects of weight loss.
In this episode, I talk about my top ten weight loss tips for women from 100 episodes of Thinner Peace in Menopause. I share how private coaching with me has helped my clients in their weight loss journey. Finally, I talk about how the CTFAR model helps you understand your brain and handle your food urges better.
If you want proven weight loss tips on changing your mindset and losing weight effectively, this episode is for you.
Here are three reasons why you should listen to the full episode:
- Learn about why I started this podcast.
- Discover the top ten weight loss tips my clients learned from their weight loss journey.
- What is the CTFAR model and how does it rewire your brain?
Episode Highlights
My Mission When I Started the Podcast
- I want to help as many women as possible through their weight loss journey.
- My approach is very different from the programs other people are doing.
- Podcasting is an excellent vehicle to get to more people than I can talk to individually.
- Podcasting is scary, but my message is more important than my fear.
#10 Change the Way You Think
- Changing your thoughts changes your behavior.
- Think of food as boring and life as exciting.
#9 Do Not Skip Your Food Journals
- Maintaining a food journal is a way of taking responsibility.
- Food journaling allows you to look at what you are doing with compassion and curiosity.
- If you can look at your food journal with no shame, meanness, and punishment, you will learn why you do what you do.
#8 Pay Close Attention to Undereating
- Undereating during the day causes your overeating at night.
- Start eating just a little bit more and bring yourself up to satisfaction.
#7 Plan Your Joy Eats
- Sometimes, most rewards come from things you do not want to do.
- Some of my clients tend to eat a lot when they go on vacation and then feel terrible when they come home.
- Plan your joy eats when you go on vacation.
- People who plan their joy eats and stop giving in to their urges feel much stronger and more responsible.
#6 Exercise Is Joy Plus Play
- Exercise is something you want to do, not something you have to do.
- Start with something you can commit to and follow through with it.
- You will feel stronger about yourself if you honor a commitment to yourself.
#5 Overdesire Causes Overeating
- We overeat because of either hunger or overdesire.
- Overdesire is created by a thought you make up in your mind.
- An overdesire will always cause you to overeat and give you a result you do not want.
#4 Desire Is Learned & Can Be Unlearned
- Desire can be unlearned by allowing an urge but not answering it.
- You start getting less urges when you do not reward them.
#3 The CTFAR Model Helps You See Your Brain More Clearly
- A circumstance or a fact triggers a thought.
- A thought triggers a feeling, which is usually a desire or an urge.
- This feeling creates an action.
- The action will then generate a result.
#2 Feel What Is Real; Do Not Escape It
- Usually, we do not want to feel disappointment, irritation, frustration, overwhelm, boredom, and restlessness.
- If you are willing to sit with those feelings, you might see what you are thinking and do something to resolve them.
#1 You Deserve a Coach
- It would help if you had someone you can be accountable to.
- A coach enables you to get rid of all the mental drama going on in your head.
5 Powerful Quotes from This Episode
“I want to be able to help as many women as possible through this crazy, crazy thing of weight because it is insane, the problems and the suffering that comes from how we see ourselves.”
“There’s so many things that create fear that actually give you such great results, right? So it’s like you know, feel the fear and do it anyway.”
“Sometimes, the things that you want to do the least will help you the most.”
“Many people are restricting themselves during the day and don’t realize that the restriction or the not eating is causing them to overeat at night.”
“You can call it being accountable. Or you can call it taking out your brain, emptying it out, finding what’s actually in there, finding the feelings that you’re creating, teaching you how to feel the feelings, feel the discomfort without eating it.”
Enjoy the Podcast?
If you do, then like and share this episode and subscribe to the podcast!
Are you now excited to start your journey to thinner peace in menopause? If you are, we’d love it if you give us five stars and write a review! You can also give suggestions on future topics you would like us to talk about on the podcast.
Do you want to learn more weight loss tips for women? Tune in for more episodes at The Thinner Peace in Menopause. You can also help others by sharing what you’ve learned from this episode on social media.
Mini-sessions for you! If you want to find out if you’d be a good fit for my weight loss program, apply for a mini-session here.
You can contact me through my email at drdeb@drdebbutler.com.
Thanks for listening!
To transforming your life for good,
Dr. Deb
