177. Group Coaching November 29th

Welcome to another SociEATy group coaching call! During these 45 minute calls as many of your submitted questions will be answered as possible. All questions will come from the group coaching call question submission form that is linked in the coaching + events tab of the The SociEATy membership site. If your question is not able to be answered or if you’d like more individualized support please put your name on the waitlist for 1:1 coaching! The SociEATy 1:1 Coaching ➡️ https://nofoodrules.co/1_1coaching Questions Covered on the Call 14:22 - How can I get myself to accept what is true rather than what I believe? 21:52 - What do I do? I just want to eat freely without the guilt or shame that I fueled my body when it wanted to eat. 00:00:04.000 --> 00:00:05.000 Alright, everyone, welcome. Is this your first time joining? Welcome. I love to see it. 00:00:05.000 --> 00:00:17.000 If you haven't seen me before, my name is Nicole, I'm a registered dietitian, I'm here in a society. 00:00:17.000 --> 00:00:24.000 You probably see my name pop up in the Facebook group. I'm the one kind of answering. 00:00:24.000 --> 00:00:29.000 Most of the questions and things going on in there. I'm just hoping to support you all in there. 00:00:29.000 --> 00:00:37.000 It's one of my very favorite parts of this job. I'm also obviously in these calls each week. 00:00:37.000 --> 00:00:43.000 And I also do one-on-one coaching as well. So if you ever feel like you need that little extra push of support. 00:00:43.000 --> 00:00:53.000 Feel free to check out 101 coaching is under the events encoding tab in the society. 00:00:53.000 --> 00:01:00.000 Okay, well, let's jump right in. Sadly today use our last weekly group live call. 00:01:00.000 --> 00:01:11.000 As you've probably seen in the, the emails, the society, weekly update emails. 00:01:11.000 --> 00:01:21.000 There is just some really big thing happening. So exciting. There's just going to be so many new ways that you're going to get support for your intuitive eating journey. 00:01:21.000 --> 00:01:34.000 And. So with that being said, this. Call might be going away, but there's going to be so many ways you're going to be supported throughout your journey. 00:01:34.000 --> 00:01:42.000 So don't be nervous. That some support is going to be going away because it's not there's going to be so you guys are going to absolutely love it. 00:01:42.000 --> 00:02:03.000 I cannot wait for you to see all the new beautiful changes. So yes, don't be nervous and you always always always always have the Facebook group where you can throw any questions as well as Like I said, the one I want coaching and all that good stuff plus so much more that's coming. 00:02:03.000 --> 00:02:12.000 Alright, so if this is your first call, this is how they typically go. First things first, we go over wins and working ons. 00:02:12.000 --> 00:02:24.000 Then we'll jump into like a quick little topic that It's either, I'm going through myself or, I see a lot in the Facebook group or with more I see a lot in the Facebook group or with more on one coaching and I bring it. 00:02:24.000 --> 00:02:30.000 Into our group coaching because usually if one person struggling through it There's other people who are struggling through it. 00:02:30.000 --> 00:02:38.000 That's just the way life is. So I like to bring it in here. To hopefully make things relevant and to help you get through something that you might be struggling with. 00:02:38.000 --> 00:02:50.000 So after the little topic that we go over, I jump into all of your questions. That you submitted via the group coaching forum. 00:02:50.000 --> 00:03:00.000 So throughout the whole call, if you have anything that you want to contribute or questions that you want to ask, Feel free to throw it in the chat. 00:03:00.000 --> 00:03:05.000 Sometimes we don't, you know, we don't always have time to go through the questions at the end. 00:03:05.000 --> 00:03:15.000 But, no, excuse me. Today we have a few less questions that we typically have. So if you want to throw a question you have in the group chat, I will try to get to it at the end of our call. 00:03:15.000 --> 00:03:25.000 If we're not at our time limit. Okay. First things first, let's go into our wins and working ons. 00:03:25.000 --> 00:03:31.000 Our wins, what is something that you're proud of yourself for over the last week? What is something you've accomplished? 00:03:31.000 --> 00:03:42.000 Throw it in a chat so we can talk about it together. Let me bring up a chat so I can see. 00:03:42.000 --> 00:03:50.000 Yes. What are you working on right now? What is something that you've accomplished over the last week? 00:03:50.000 --> 00:03:59.000 That you feel proud of maybe it's been they're gonna continue working on maybe it's something that you're like I did it I did it and now I feel good about it and that's what I wanted. 00:03:59.000 --> 00:04:13.000 Both those things are amazing. Let me see what was. One of my wins this week. With all the holiday stuff the past week, my movement. 00:04:13.000 --> 00:04:19.000 Routine has kind of been, it's been very different than what I'm used to. 00:04:19.000 --> 00:04:37.000 And I've given myself a lot of compassion for that and I've just been very Easy on myself a little bit like I don't know if you guys all saw Colleen's post I think it was yesterday Talking about her morning routine and how it looks so different these days just because you know life gets busy. 00:04:37.000 --> 00:04:50.000 And that's definitely how I've been feeling, my routines are off. My movement is a little bit different than what I'm used to and just giving yourself grace and just knowing that these things are helpful for us. They are still healthy. 00:04:50.000 --> 00:04:56.000 That doesn't mean that we have to stress out, stress ourselves out in order to make them fit into our lives. 00:04:56.000 --> 00:05:17.000 These are beautiful things that make us feel good and help us to feel our best, but that doesn't mean that we have to put ourselves in a place where we're you know super busy or like not honoring our body or just stressing ourselves to say get in a workout when you don't really have the time. 00:05:17.000 --> 00:05:38.000 So yes, I'm trying, I'm giving myself compassion for that and I'm really just being okay with the the changes with the holidays and just the business of our schedule and just giving myself a lot of grace there, which is something that I've had to teach myself to do. 00:05:38.000 --> 00:05:43.000 I've never been good slowing down, so this is a win for me for sure. Oh, all right, Paloma has a win. 00:05:43.000 --> 00:05:52.000 I started to weigh myself every other day instead of multiple times per day. That is That's big. 00:05:52.000 --> 00:05:58.000 That's really big. I really, really hope you're proud of yourself for that. Because that's not easy. 00:05:58.000 --> 00:06:12.000 It's not easy just especially you said you're used to doing it multiple times a day that Going to every other day is a big change and I'm just so proud of you and I hope you understand what a big deal it is. 00:06:12.000 --> 00:06:19.000 You're on your way. That is a huge, huge milestone. You're on your way. 00:06:19.000 --> 00:06:28.000 2 to the meeting and food freedom and body acceptance and all of the good things. So, I'm so proud of you, but I hope you are too. 00:06:28.000 --> 00:06:42.000 Gabby says not sure of a win. But I'm really trying to Target my food guild has been very prominent lately, maybe a 00:06:42.000 --> 00:06:51.000 Or when I felt good. Oh, maybe I felt food guilt related to fullness, but not the way my body looks instead. 00:06:51.000 --> 00:06:59.000 Okay, I think that one was maybe a working out. Oh, maybe for a I felt food guilt related to fullness but not the way my body looks is said. 00:06:59.000 --> 00:07:05.000 Okay, so that is a win, you know, not having Guilt based on how your body looks that's good. 00:07:05.000 --> 00:07:13.000 It sounds like you're making progress which is incredible. Okay, let's move on to our working ons. 00:07:13.000 --> 00:07:19.000 What do you want to work on next week? What do you want to get down and dirty with? 00:07:19.000 --> 00:07:29.000 This can be, we want this to be something small attainable. So just working on something that you can accomplish over the period of a week. 00:07:29.000 --> 00:07:38.000 We want to keep it small so we can focus on just that one thing and we can focus on getting it done and we can feel accomplished when it's done and we can just keep our progress in mind. 00:07:38.000 --> 00:07:51.000 To help us. To, you know, keep moving, keep us accelerating down our journey. So let's share some working ons. 00:07:51.000 --> 00:08:05.000 I know that I'm leaving for vacation tomorrow, so I'm very excited and working on something that I'm going to be working on is just relaxing. 00:08:05.000 --> 00:08:13.000 Trying to just let things happen just go with the flow that's not really my MO, but that's my goal. 00:08:13.000 --> 00:08:18.000 That is what I'm going to be working on just trying to let things just be and enjoy myself and let myself relax. 00:08:18.000 --> 00:08:28.000 So if you have anything you're working on next week, feel free to throw it in a chat. 00:08:28.000 --> 00:08:35.000 I would love to. See, I hear what you're working on. Oh, excuse me. Okay, wonderful. 00:08:35.000 --> 00:08:40.000 So I 00:08:40.000 --> 00:08:52.000 Oh, Paloma has a working on. Not overeating after getting home from work. I work long weekend hours and don't get to eat meals when I'm there so when I get home I sometimes feel out of control. 00:08:52.000 --> 00:09:04.000 That is That's so. Does valid for one you're not able to eat for a long period of time so of course you're gonna be super hungry and your bi is gonna need all that extra fuel from not eating for so long. 00:09:04.000 --> 00:09:15.000 So that makes total sense. So I wonder. So working on that could look like maybe having a small snack on your way home. 00:09:15.000 --> 00:09:24.000 Maybe like packing a bar or something that you could eat. Like smaller things for the time that you're working or even in the car ride home so you're not super ravenous. 00:09:24.000 --> 00:09:28.000 Once you get home, that may help a little bit, but I'm excited to, hear how that goes. 00:09:28.000 --> 00:09:36.000 So please keep us updated in the Facebook group. I would love to hear how you're progressing with that. 00:09:36.000 --> 00:09:42.000 Wonderful. Alright, so for today's topic. I, this was mentioned in the Facebook group, but I feel like it's been a minute since we talked about that. 00:09:42.000 --> 00:10:00.000 Talk, oh my gosh, talk about this. And that is the sadness and saying enough. And this, this is such, I remember when I first learned about this, my mind was just blown. 00:10:00.000 --> 00:10:16.000 Because it just helped me so immensely it was like one of those big light bulb moments if you haven't heard of status and saying enough this is this is something where so say that your part of the clean play club, right? 00:10:16.000 --> 00:10:21.000 We feel like we need to clean Every single one of our plates all over meals and snacks. 00:10:21.000 --> 00:10:36.000 We can't leave anything else otherwise we feel guilty or you know we don't want to waste our food or you know we're just in this mindset because of how we were raised or or diet culture or whatever it might be saying that we need to clean our plates. 00:10:36.000 --> 00:10:43.000 And I think we see this a lot with people who have like counted macros or calories in the past. 00:10:43.000 --> 00:10:49.000 You know, if we've already put it in our calorie tracker, then of course we want to eat it. 00:10:49.000 --> 00:10:51.000 We won't we don't have to go back and change everything and we want to make sure we're getting the amount that we're putting in. 00:10:51.000 --> 00:11:03.000 So with that being part of your background, if that is part of your background, that can make it tough to feel okay with. 00:11:03.000 --> 00:11:09.000 Leaving food on your plate or just getting used to eating to a comfortable fullness. Without feeling guilty. 00:11:09.000 --> 00:11:22.000 And so what sadness and saying enough is Is really giving yourself, taking a minute and recognizing that you have 2 choices here. 00:11:22.000 --> 00:11:30.000 You have 2 choices in their both. Uncomfortable in their own ways. It's a choice between 2 sadnesses. 00:11:30.000 --> 00:11:35.000 So the first sentence of course is you feel guilty for not finishing your food. You feel guilty for quote unquote wasting food. 00:11:35.000 --> 00:11:45.000 It just doesn't feel right for you to not finish the food and sometimes that's really uneasy. 00:11:45.000 --> 00:11:56.000 And it just doesn't feel good. So that is one sadness. Whereas the other sadness is you're not going to feel good in your body if you continuously eat pass. 00:11:56.000 --> 00:12:06.000 Past your comfortable fullness. Your body is going to physically not feel well. You have that twice. You have the choice of. 00:12:06.000 --> 00:12:15.000 Mentally not mentally feeling sad, mentally feeling uncomfortable or physically feeling uncomfortable. And there's no right or wrong. 00:12:15.000 --> 00:12:23.000 It's giving yourself The choice to choose between those 2 because so often we're in that situation, it feels like we only have one choice. 00:12:23.000 --> 00:12:29.000 It feels like we have the choice of just feeling guilty for the food that we're wasting so we don't waste it. 00:12:29.000 --> 00:12:39.000 Quot on, But you have 2 choices and whether you choose to finish the plate, that's OK, even if you are. 00:12:39.000 --> 00:12:45.000 At a place where you're feeling uncomfortably full. We all eat to that point. Sometimes it's more than OK. 00:12:45.000 --> 00:12:53.000 Or if you choose not to, and you choose to throw out the food or to save the food for later, that's also okay. 00:12:53.000 --> 00:12:58.000 Now you feel good physically and those are just 2 things. That, that it's good to think through. 00:12:58.000 --> 00:13:13.000 It's good to fully think these through so you feel empowered to make the decision yourself and you're not feeling out of control because you just always clean your plate and that's how it's been since you can remember. 00:13:13.000 --> 00:13:16.000 So instead of just going into autopilot of clean your plate, clean your plate, clean your plate so you don't feel mentally guilty or mentally bad. 00:13:16.000 --> 00:13:27.000 You give yourself the choice and you feel empowered to make either to clean your plate or to not clean your plate. 00:13:27.000 --> 00:13:35.000 So I hope that makes sense. It was just something that really, really helped me along my journey and I hope that it really helps you too. 00:13:35.000 --> 00:13:46.000 It's been a real light bulb moment and I love incorporating that into some of the principles that I incorporate into my eating so. 00:13:46.000 --> 00:13:59.000 I hope you can too. Okay, let's jump into our questions. I'm going to grab a drink first. 00:13:59.000 --> 00:14:12.000 Okay, so First up, let me put these up here. So you can see all. 00:14:12.000 --> 00:14:22.000 Excuse me. Okay, I shorten these questions. So you're pretty long, but I'm gonna read the whole thing as you get the the whole gist of it. 00:14:22.000 --> 00:14:37.000 Okay, first up, how can I get myself to accept what is true rather than what I believe? I'm in stage 3 and even though I've watched the stage videos at the tollis point I still find myself in denial of what is true. 00:14:37.000 --> 00:14:46.000 Excuse me, I feel stuck because I'm not making any progress. Despite everything I know and I've learned I can't get myself to actually take action. 00:14:46.000 --> 00:14:54.000 And trust the process. I know that I'm just damaging my body even further but I just can't accept it as much as I want to. 00:14:54.000 --> 00:15:05.000 Coming from a background of disorder eating and restricting I almost feel like in order to get to a point of acceptance, I have to get my breaking point physically and mentally. 00:15:05.000 --> 00:15:11.000 So this is this is very valid. This is very common and You know, there's nothing wrong with you. 00:15:11.000 --> 00:15:26.000 It's okay to feel this way, but. On the other hand, it sounds like you do want to kind of get over this and to learn how to like get through this point of feeling quote unquote stuck. 00:15:26.000 --> 00:15:45.000 And not making any progress. So if you remember in I believe a stage one video one. Collie talks about cognitive dissonance and that is where We kind of have like this mental like conflict. 00:15:45.000 --> 00:15:52.000 Because your beliefs don't quite line up with what you're doing, what you're choosing, like your actions. 00:15:52.000 --> 00:15:58.000 And it kind of like creates this conflict in your head like you said, you know what's going to make you feel better. 00:15:58.000 --> 00:16:08.000 You know what is going to make your body healthier. But you just can't quite get your head or your twice as like in the right in the same space. 00:16:08.000 --> 00:16:18.000 And this is super common. We have had diet culture. All day call culture information just shoved on our throats. 00:16:18.000 --> 00:16:36.000 We see it everywhere for almost our entire lives. So learning these things can take time. Actually like getting through the process of learning it as well as believing it and then taking action can take some time and that's totally okay. 00:16:36.000 --> 00:16:53.000 And I think it's important to recognize that jumping had first cannonballing into intuitive eating might sound like a good idea and just you know, engulfing yourself in all of this intuitive eating information and just You know, just jumping in head first. 00:16:53.000 --> 00:17:02.000 That can lead to make you feel like you're drowning. And that's exactly why we always recommend taking baby steps. 00:17:02.000 --> 00:17:08.000 Because one, like I said, that you feel overwhelmed with all the information and 2, it can feel like. 00:17:08.000 --> 00:17:18.000 I can feel like this, I can feel like. You know, I'm learning all these things so quickly and all this information is coming in, but I'm just not catching up. 00:17:18.000 --> 00:17:29.000 My actions aren't. Following what I actually believe and what I'm learning. And while this is totally normal, I can just take some time to to actually start taking action on it and that's okay. 00:17:29.000 --> 00:17:49.000 So just give your yourself time to work through this and if you need to you can always go back to stage 2 where where it's talked about like the science behind our way, the science behind intuitive eating and diet culture and all of that. 00:17:49.000 --> 00:17:55.000 Sometimes that really really helps to hit it home, all the science behind it and all the research and and evidence behind what we're doing. 00:17:55.000 --> 00:18:03.000 And then Even taking deeper sometimes we don't want to believe these things because we're afraid that our body is going to change if we do believe it. 00:18:03.000 --> 00:18:16.000 So maybe even journaling a little bit about this and seeing where the root of The denial is coming from. 00:18:16.000 --> 00:18:29.000 Because like I said, it's totally normal. This is totally normal. But just getting deep down to the root of why it's happening and and just giving yourself the grace to to work through it. 00:18:29.000 --> 00:18:39.000 Like I say, just dip your toe in. To the information dip your tail into, you know, making small tiny changes. 00:18:39.000 --> 00:18:47.000 Excuse me, even if that means you learn something in the society and you just take one tiny step in doing that in your real life. 00:18:47.000 --> 00:18:58.000 It doesn't have to be. These huge choices like I know cookies are quote unquote bad for me now, so I'm going to go out and buy the cookies and bring them in my house. 00:18:58.000 --> 00:19:07.000 It could mean that, well, maybe next time I'm at my grandma's house, I'll try one of her homemade cookies or maybe I'll take a boy, a bite of my partner's cookie next time he has one. 00:19:07.000 --> 00:19:16.000 And really just taking a baby step in the direction of of what you're learning in a direction of food freedom. 00:19:16.000 --> 00:19:25.000 There's also something, I believe it's in the same videos called the Semoise Reflex. 00:19:25.000 --> 00:19:50.000 If I'm remembering that right, it is named after the doctor who created hand washing. Because When he first came up with this concept in like kind of presented his research on this saying that you know hand washing can save lives it really eliminates all these germs that's killing people and really harming our population. 00:19:50.000 --> 00:20:03.000 Everybody was like, oh yeah, right, no way. Like that is so stupid. But then once they got to putting into practice and they start seeing all these lives are being saved and how much longer people are living. 00:20:03.000 --> 00:20:10.000 People are like, wow, that person is a genius. And this is, this is just become something that we do now. 00:20:10.000 --> 00:20:19.000 It's just something we do multiple times throughout the day. We all wash our hands all the time and that is kind of where we're at with intuitive eating and of food freedom. 00:20:19.000 --> 00:20:32.000 Intuitive meaning has been a thing for years and years and years now it has been I wanna say from like the seventies, I believe it's when it was created. 00:20:32.000 --> 00:20:56.000 And there's a ton of evidence behind it, but it's taking time for dye culture for our for our medical teams for you know our families and our friends and all these people to kind of recognize the science behind it and why it's so healthy and why it's so important for us to incorporate. 00:20:56.000 --> 00:20:57.000 So we're kind of in the same place as, you know, the hand washing thing. 00:20:57.000 --> 00:21:11.000 We're getting to a spot where people are starting to accept it and that's a good thing and I think that's a good thing and I think that will absolutely help with this cognitive dissonance because we're not going to help with this cognitive dissonance because we're not going to be subjected to this cognitive dissonance because we're not going to be subjected to it constantly kind of like we are 00:21:11.000 --> 00:21:13.000 now. 00:21:13.000 --> 00:21:16.000 Okay, wife like I kind of just went on there, but I hope that was helpful in kind of describing what cognitive dissonance is and why you can do about it. 00:21:16.000 --> 00:21:40.000 Just take those baby steps. Give yourself the grace. Because this is something that just takes time. Think of how long you've been dieting and been entrenched in diet culture, it's going to take you a while for your actions to catch up to your your belief system. 00:21:40.000 --> 00:21:52.000 Great. Okay. Next up. 00:21:52.000 --> 00:21:59.000 Okay, I'm not a big snacker and that I believe is a combination of dichulture and my general preference. 00:21:59.000 --> 00:22:07.000 I typically do not like to snack since I usually end up feeling more hungry afterwards, but I also feel guilty if I ever do snack. 00:22:07.000 --> 00:22:16.000 Eating lately has really called out guilt after every meal and I do not know how to handle it. I've tried talking and now in journaling. 00:22:16.000 --> 00:22:17.000 My brave is still fighting me for control, which makes it so difficult to reassure myself that I need the food. 00:22:17.000 --> 00:22:29.000 I usually do not get a full night's sleep and wake up almost starving. But I can't bring myself to eat more than I already do. 00:22:29.000 --> 00:22:37.000 I just hate the feeling of fullness. It makes me think that on something bad and now I body will change to something I don't like. 00:22:37.000 --> 00:22:43.000 It's more in the centimeters than the kilograms for me. What do I do? 00:22:43.000 --> 00:22:49.000 I just want to eat freely without the guilt or shame that I feel my body when I wanted to eat. 00:22:49.000 --> 00:23:04.000 Okay, I think there are A few pieces to this that I want to. Talk about the first one is I typically do not like to snack since I usually end up feeling more hungry afterwards. 00:23:04.000 --> 00:23:15.000 But I also feel guilty if I ever do sack. Okay. And I'm so glad that you recognize that this is probably a combination of Yes, your preference, but also of dye culture. 00:23:15.000 --> 00:23:24.000 That's important to recognize. So I'm glad you threw that in there. The feeling of being more hungry after you eat. 00:23:24.000 --> 00:23:35.000 That's a good sign that your body isn't getting enough fuel overall. Your body, you're getting this snack in your body is thinking, dang, I don't know the next time I'm gonna get this again, so I'm I want more. 00:23:35.000 --> 00:23:45.000 I want to get the feeling now while I can. So that's a sign that. You probably could use a little bit more. 00:23:45.000 --> 00:24:08.000 And this person is in stage one. So I just want you to know that you don't have to make any changes to your food right now when you start the society there's no expectation that you just like overturn your eating habits or you just start bringing in all the cakes and cookies and chips and all the fear foods and all of that. 00:24:08.000 --> 00:24:22.000 You can wait to incorporate intuitive evening principles as far as your food until stage 3. That's really when we dig deep into the food aspect in refueling your body if you're not feeling comfortable. 00:24:22.000 --> 00:24:34.000 There's a reason why. We kind of hit body image and the science behind way in all these things before we go into, bringing in all this, all this, all the food stuff. 00:24:34.000 --> 00:24:46.000 We want you to be comfortable in your body. We want you to become comfortable with the information that we're giving you and we want you to have the why of the food aspect. 00:24:46.000 --> 00:24:53.000 So it's totally okay if you don't feel comfortable changing your, your eating habits right now, it's okay to wait until stage 3. 00:24:53.000 --> 00:25:05.000 So give yourself that grace. But if you feel comfortable and you want to. And you can make these changes. 00:25:05.000 --> 00:25:20.000 You absolutely can. It's up to you and I would definitely recommend that you take baby steps. So that could look like taking a few bites after a mailer snack or just adding in a tiny little snack here or there or trying a bite of something your partner is eating. 00:25:20.000 --> 00:25:33.000 Just trying to take one tiny little step because all those tiny little steps are going to add up into huge progress. 00:25:33.000 --> 00:25:47.000 And. It really does sound like everything is coming back to body. Because it sounds like you Don't like snacking. 00:25:47.000 --> 00:25:53.000 You don't like eating a telephoneness because that makes you feel guilty because you're nervous about how it's going to change your body. 00:25:53.000 --> 00:26:07.000 And I just want to see that that's totally OK at normal. Like I was talking about with the last question, had diet culture thrown at us basically since we were born, it's not going to just change overnight. 00:26:07.000 --> 00:26:19.000 You're not just going to be magically okay with your body changing or magically okay with starting to eat these foods again it's gonna take some time and that's exactly why I recommend the baby steps. 00:26:19.000 --> 00:26:27.000 And Stage one and stage 2 are both really going to help with the body image aspect. As well as we have so many resources in the resource library. 00:26:27.000 --> 00:26:41.000 If you haven't checked those out yet we have a few body image workshops. You can just go in there and type in body image and all the amazing resources will just pop up. 00:26:41.000 --> 00:26:50.000 I really it really does seem like body image is the The backbone of this whole question. 00:26:50.000 --> 00:27:04.000 And lastly, I recognize that you said it's more in the centimeters than the kilograms for me, but it makes me believe that you are either weighing and measuring or just measuring yourself. 00:27:04.000 --> 00:27:17.000 And that might be the baby step that. That I would recommend working on right now instead of going head first into the food aspect, maybe work on cutting back on how much you're waiting or measuring yourself. 00:27:17.000 --> 00:27:44.000 If you measure yourself multiple times a day, then like we were talking about before with their friends. Cut back to Come back, cut back once per day, then once that feels okay, cut back once more per day until you get to You'll maybe doing it every other day or once a week and just taking those teeny tiny baby steps to So you don't feel overwhelmed and so that they all add up too soon. 00:27:44.000 --> 00:27:47.000 You're just not going to be wing or measuring yourself at all. And that's really the goal, right? 00:27:47.000 --> 00:27:56.000 In order to. To feel comfortable in our bodies. And to make these choices. 00:27:56.000 --> 00:28:08.000 We just knowing those numbers is going to affect that even if it's subconscious knowing your weight or knowing the the size of your body can subconsciously make you make different food choices. 00:28:08.000 --> 00:28:19.000 It's just keeping in your brain those numbers and those numbers are affecting what you're doing and the choices you're making. 00:28:19.000 --> 00:28:25.000 And like I said, that's normal. That's just dye culture. That's what we've been doing almost our entire lives. 00:28:25.000 --> 00:28:34.000 So that's okay. It just takes time to to really work through that. Okay, I hope that I hope that was helpful. 00:28:34.000 --> 00:29:02.000 I don't wanna keep going on a tangent, but like I said, take baby steps. And I would recommend maybe holding off on doing jumping into like the eating and the food stuff until you get to stage 3 where you have all the gardens that you could ask for in stage 3 and working more on cutting back on on when you're measuring yourself in a way that feels good for you. 00:29:02.000 --> 00:29:10.000 And Jennifer, yes, thank you so much. You, Jennifer posted in the chat on my word I cannot talk to day. 00:29:10.000 --> 00:29:20.000 A resource for how to start feeling guilty after eating. So thank you so much for that. Okay, it looks like there might be. 00:29:20.000 --> 00:29:26.000 Few questions that we can go over. Those were all the questions that were submitted. So thank you to all of you who submitted. 00:29:26.000 --> 00:29:31.000 We do have a few minutes left. 00:29:31.000 --> 00:29:41.000 So let's see. If there's any questions in the chat. Gwen asked, what can I do to eat breakfast more consistently? 00:29:41.000 --> 00:29:46.000 This is a great question. 00:29:46.000 --> 00:29:57.000 I guess that would depend on what your what the obstacles are to this if that means like you'd be getting up 5 min earlier or making breakfast easy. 00:29:57.000 --> 00:30:03.000 That's usually the way that I go is how to make the best choice for you, the easy choice. 00:30:03.000 --> 00:30:17.000 So, instead of going from never eating breakfast to thinking that you're gonna make eggs and bacon and toast and yogurt and all this stuff for breakfast every day, you can take the step of maybe I'll just grab. 00:30:17.000 --> 00:30:22.000 Yogurt and a granola bar on my way out the door. So I have it from when I get to work. 00:30:22.000 --> 00:30:34.000 Or something just something simple that feels good for you like I know Collie loves overnight oats she batch makes them for the whole week on Sunday and then she just has everybody to go. 00:30:34.000 --> 00:30:41.000 And even setting an alarm in the morning, if you're not used to eating breakfast, it's probably easy to forget. 00:30:41.000 --> 00:30:49.000 Excuse me. I'm so setting along in the morning to remind you to eat breakfast. Sometimes that can be. 00:30:49.000 --> 00:30:59.000 A hurdle all in itself. That back. Oh. 00:30:59.000 --> 00:31:23.000 And even meal planning. I totally forgot about about this meal planning and it might sound dy, it can be deity, You're planning out what you're gonna have for breakfast can make the decision to have breakfast just that much easier because it's it's ready for you it's there whereas if you have to actually make it in the moment it might be less intriguing to make it in the moment it might be less intriguing to make each 00:31:23.000 --> 00:31:25.000 morning. 00:31:25.000 --> 00:31:31.000 Okay. 00:31:31.000 --> 00:31:38.000 I think that was the only question. 00:31:38.000 --> 00:31:45.000 Yeah, I think that was it. Thank you guys so much. Thank you all for joining in on our last little. 00:31:45.000 --> 00:31:54.000 Group coaching session live. I have loved every minute of getting to hang out with you every week and I hope to see you in the fabulous Facebook group. 00:31:54.000 --> 00:32:04.000 As always, I'm just truly, I feel truly, really privileged to be a part of this group. 00:32:04.000 --> 00:32:14.000 And I love seeing your faces all the time and I can just not explain how How beautiful this group is and how lucky I feel to be a part of it. 00:32:14.000 --> 00:32:17.000 So I hope you will have a wonderful week, beautiful weekend, and I hope you're all able to relax after the holiday. 00:32:17.000 --> 00:32:30.000 Have a great week, see you all later.