Facebook Live 38: How to Eat Foods You Enjoy and Still Lose Weight

Tonight we are talking about how to eat the food we enjoy and still lose weight.  There was this one time when I decided to lose weight by trying this program where I bought their food and just ate their food. I thought if I could just stick to it and just eat this food I would lose all my weight, and then I can eat “normally” again. Well, I did it, bought all their food, like hundreds of dollars worth. There were even things like French toast sticks and pizza, and I thought I can do this. So, I tried a few of them and found out they didn’t taste so great. I ended up eating the little snacks and threw the rest away. I wasted all that money on the food and never went back.

I am telling you this because I want you to know there is a better way.  Join me tonight as I teach you that you do not have to restrict yourself or be scared to eat what you like. You have to just become the scientist of your own body and figure out what fuels you and what doesn’t and then you get to decide what to eat. How to lose weight for good in a way that you are in control and with love, love for yourself and this process. How you get to decide on purpose what to eat. How to become the scientist of your own body.

Ladies, you can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

If you’re new to the podcast and have been loving it, I invite you to check out my free podcast guide! It can feel overwhelming and confusing when you have so many episodes to choose from, so I’ve cultivated a shortlist that includes my 4 Fundamentals and the top 10 episodes, so you can easily get started!

If you love this work and want to go deeper, take my free course, where I share my experience and the 3 tools that I used to get off the diet roller coaster. All you have to do is click here to learn more!

What You’ll Discover:

  • That you do not have to restrict or count points, or calories in order to lose weight
  • How to become the scientist of your own body to figure out what fuels you and what doesn’t
  • That you are in control of what you eat and you get to decide, on purpose, even if you want to eat some nonfuel foods, and still be able to lose weight

Listen to the Full Episode:

Featured on the Show:

Enjoy the Show?

Ep #74: Weekends 2.0 – How to Handle Weekend Overeating

I am so excited. I have added monthly workshops in 2021, where I take a topic that my ladies are struggling with and we go deep, and it’s interactive.  This month it’s all about body image and self-love, and I cannot wait to teach it.  Learning to love yourself and your body I believe is the best work you will ever do.

Today I am digging deeper on weekends. I get asked all the time, how can I do better on the weekends? Also listen to episode 22 about getting more joy and pleasure during the weekends.  But today, we are going deeper. For so many of us the week becomes about work and the thought, I have to. And then the weekends is about the thought, I can’t wait for it.  We tell ourselves these thoughts of I can’t wait to sleep in, I can’t wait to do what I want to do. We have learned that the week is all about work and the weekend is all about play.

Come join me as I give you tips on new ways to think about the week and weekends, and to even love our work. How you get to decide – on purpose – what you eat and when. How to find new beliefs and practice them to change our way of thinking.  Beliefs that serve us.

And here are this week’s transformational questions:

  1. What are your beliefs about work versus play?
  2. What do you want to believe about work versus play?

Ladies, Transform Weight Loss Program is now open! If you are ready to have a supportive community and invest in yourself and learn to live in a body you love. If you are ready you can come and join at bflycoaching.com/join

You can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

What You’ll Discover:

  • How work can be freedom
  • Finding the thoughts/beliefs that are causing you to overeat and how to change them
  • How to change our thoughts around the week versus the weekend

Listen to the Full Episode:

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 74. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello Love. So happy to be back with you. Of course I’m excited about today’s show. Are you overeating on the weekends? I know, I get this question so much. I get it from ladies who are in Transform and ladies who are not in Transform. Do you find that you do so good during the week, and then everything goes out the window on the weekend or days that you have off?  Well, you will not want to miss today’s show because I am doing weekends 2.0.

But first, I want to give a listener shout out. And this is where I read a review of the podcast every week. And this week’s listener shout out is to Loni Horn. She says, join Transform and change your life. No matter how far along you are in your weight loss journey, Shannan’s program will work for you. It’s about changing your mindset, loving yourself, no matter what your weight. I noticed a free five-day challenge in late July of 2020 on Facebook with Shannan and signed up. I was hesitant about joining at first due to financial cost, but it was well worth the sacrifice to get my life back on track. Shannan’s story resonated with me on many levels. I believe the program she designed works because it’s not about the weight, but it’s about changing yourself from the inside out, transforming your mindset to become like a beautiful butterfly. I had crawled along like a caterpillar for so long searching for a place to belong. I hibernated in my cocoon to shelter my true self from facing the world around me. The thing that struck me first about Shannan was the love that she gave to others was genuine. You could see it in her eyes. It was never about the money. She knew my name and reached out personally if I asked for help. Shannan’s easy to relate to because she struggled with weight issues herself and has designed a complete program and is continually updating the program to meet your needs. The program is flexible and you can always go back and replay episodes or read the Transform material online any time of the day. The guided materials will walk you through the program at your own pace. There’s a strong community of women and mentors that you can reach out to. They’ve had similar struggles and reach out with love and kindness. They lift your spirits up and cry with you when you go through difficult times. I know Shannan is a busy executive in her own right, but she cared enough about me and the other ladies to take time to coach us and record podcasts with life-changing information. I’ve lost 25 pounds so far with Transform. My goal is to get down to my goal weight of 140 pounds by my 10th wedding anniversary in September. What has it cost you and your own health by not changing? How much money has it cost you to buffer your feelings with food? Show up for yourself. Don’t define who you are by the number on the scale. Transform yourself and be your own boss. Get your voice back. Love yourself.

Loni, oh my goodness. You can read this review because it’s so good. It’s on bflycoaching.com/podcast. Loni, I appreciate it so much. You know, I love her words and they’re so kind, they’re too kind to me honestly, because really the ladies of Transform, they do their own work and yes, I share my experience and give them tools, but I am so proud of each one of them, and so proud of you Loni. And I just love you ladies so much. I appreciate this review. And again ladies, if you’re listening to this show, please rate it and review the show. It does help reach other ladies who are struggling with the diet rollercoaster.

So ladies, I am so excited for this week coming up. So in 2021, I’ve added something to Transform and it’s a monthly workshop. This is where I take a topic that my ladies are struggling with and we go deep, and it’s interactive where, you know, we’re all on a call together. This month it’s all about body image and self-love. And I can not wait to teach it. See, we believe that when we lose the weight, that’s when we’ll do this work, the self-love, the body image work. That we’ll love ourselves later, but later never comes. And if we do lose weight and we haven’t done this work of learning to love our bodies and love ourselves, we end up sabotaging our success and gaining it back. Learning to love yourself and your body, I believe it’s the best work you’ll ever do, really, truly, and honestly. It’s the best work I’ve ever done. It’s increased my capacity to love myself and then to also love others.

So in today’s show, I want to go a little deeper on weekends. I see so many ladies struggle on weekends. I get asked, how can I do better on weekends all the time. In episode 22, I talk about weekends and how getting more joy and pleasure during the week will help you not “save it all up for the weekends.” And we also have thoughts around rest and how rest equals overeating.

But I want to go a level deeper today. When I was younger, like school age, I started to learn there was work and there was play. School was work. Summers were play. School was work. Weekends were play. I tied work with a negative thought like, I have to, and play with a positive thought like, I can’t wait for it.

So as adults, many of us work outside or inside of the home, and so weeks became about work, and the thought, I have to, and weekends became about the thought, I can’t wait for it. So for me, when I was on the diet roller coaster, if I was on a diet, then during the week I would restrict, I would follow my plan. It was “work I had to do.” Then by Friday, I started having the thoughts, I can’t wait for it, I can’t wait to relax, I can’t wait to sleep in, I can’t wait to do what I want to do, including eating all the things.

These are thoughts that just roam around in our subconscious. We have learned that the week is work and the weekends are play. We will be good during the week, and we will be bad during the weekends. Just sit with this for a moment because your mind right now is probably exploding. We have been taught this since we were five. Work is hard. Work is something we have to do. We have to endure it. Play is fun. It’s freedom. I can’t wait for it.

Sunday nights, we start to dread Monday. We start thinking about all the things we need to do during the week and counting down the days until Friday. If you want to stop overeating on weekends, you have to one, get really honest about your thoughts about the week versus the weekends. What is your programming? What do you believe about work versus play? And two, you have to start believing new things about work versus play. You have to begin practicing a new thought about weekends.

I practice the thought, I love work. What can I do that is fun, creative? How can I use my talents today? I practice that during the week and the weekend. Then you have to find the thought that is causing you to overeat on the weekends. For me it was, rest equals overeating. I wanted the release. It was kind of like all week I was hustling. You ladies know what I’m talking about, right? Doing all the things, working, getting my to-do list done, and it was like building up all this steam inside of me, like a pressure cooker.

And then on the weekends I just let it all out, including my pants. I’m just kidding. I mean, not really. This thought that rest equals overeating kept me overeating on the weekends, or anytime I had more time to rest, like vacations or weeks off. You could have the thought that weekends equal pleasure, the week equals work. That might be the thought that you need to change.

Or it could be, I don’t have a routine on the weekend, so I’m not in control. And when I’m not in control, I eat all the things. Or it could be, I’ve worked so hard this week and I’ve been so good, I can have my cheat day. Love, there is no cheat day. Every day you can eat what you want. You can eat pizza and cookies on a Tuesday. You get to decide. This is what work is all about. Finding those beliefs that we’ve had since we were young, then practicing new beliefs, beliefs that serve us.

So to recap, get honest about your thoughts on work versus play. Can work be play? I think so. I love work. What if work was freedom. And then find the thought or set of beliefs that you’re thinking that is causing you to overeat on the weekends and then decide what you want to practice thinking. No shoulds or have to’s required.

So the transformational questions are, What are your beliefs about work versus play? And number two, What do you want to believe about work versus play?

And if you need help implementing the tools that I teach and go deeper on this work, I invite you to check out Transform Weight Loss Program. This program is based on three elements, coaching community, and a weight loss course. This program will help you implement the tools so you can live your best life in a body you love. Go to bflycoaching.com/join.

So much love. See you next week. Bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

 

Enjoy the Show?

Facebook Live 37: Becoming the Scientist of Your Own Body

This live is an oldie but a goodie.  How to become a scientist of your own body.  I am still learning to this day foods that feel good or don’t feel good in my body.  For example, I love peanut butter, but after I eat it, I get so tired. So, I have learned that peanut butter does not fuel me. You have to experiment. Each person is different.  What fuels you may not necessarily fuel me. You have to find out what fuels you and what satiates you, that is so important. What is considered “healthy” may not feel good to you.

On this live you will learn how the realistic plan can really help you. You will have no mind drama around your foods.  Get rid of those diet beliefs and just decide what you will eat every day. You get to decide what foods you will put on your plan, even if you want non-fuel foods. No mind drama about it. So simple, just paying attention to our own bodies.

Ladies, you can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

If you’re new to the podcast and have been loving it, I invite you to check out my free podcast guide! It can feel overwhelming and confusing when you have so many episodes to choose from, so I’ve cultivated a shortlist that includes my 4 Fundamentals and the top 10 episodes, so you can easily get started!

If you love this work and want to go deeper, take my free course, where I share my experience and the 3 tools that I used to get off the diet roller coaster. All you have to do is click here to learn more!

What You’ll Discover:

  • How the realistic plan can help you lose weight
  • How to know what foods are fuel in your body and which are not
  • That you get to decide what you eat regardless of whether it is fuel or non-fuel

Listen to the Full Episode:

Featured on the Show:

Enjoy the Show?

Ep #73: Struggling to Change?

We just celebrated Valentine’s Day, and I know how Valentine’s Day can bring up so many things for us. We have these expectations of what our spouses, partners, friends should do for us. We look at social media and see others get showered with gifts or flowers, and think something has gone wrong with us. We have to learn that it is our thoughts that produce the feeling of love, not anything someone else does or doesn’t do. And if you want to learn more about relationships, listen to podcast episode 25.

On today’s episode I will be talking about change. As humans, we resist change. Our primitive brains, Lizzie as I call her, is wired to keep us safe. Anything different, or change, feels unsafe or like danger so we resist.  We go back to our automatic behaviors. We find ourselves eating the whole bag of chips or cookies and then asking ourselves how we did that.

Listen in today as I teach you how to go from resisting change to living in transformation. Think of how much you have changed – transformed – from your 20-year-old self. Join me and I will dive deep into two tips to go from resisting change to living in transformation. Living in transformation is changing our thoughts, living in discomfort. Your dreams and goals are on the other side of being comfortable.

And here are this week’s transformational questions:

  1. What are you resisting?
  2. What do you need to practice thinking to produce the results that you want in your life?

Ladies, Transform Weight Loss Program is now open! If you are ready to have a supportive community and invest in yourself and learn to live in a body you love. If you are ready you can come and join at bflycoaching.com/join

You can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

What You’ll Discover:

  • That we are never too old to still dream, change
  • That you can still feel uncomfortable and have evidence that you can change
  • How small, simple steps can lead to change

Listen to the Full Episode:

Featured on the Show:

Full Episode Transcript:

 You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 73. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach, Shannan Christiansen.

Hello Love. I am so happy to be back with you. Of course I’m excited about today’s show. Are you resisting change? Oh my Love, do you try to start losing weight, and then you find that you keep quitting, giving up? Well listen in to today’s show, I’m going to explain why and how you can live in transformation. You will not want to miss today’s show.

But first, I want to give a listener shout out. This is where I read a review of the podcast every week. And this week’s listener shout out is to Deb Lowe. I needed this podcast today. I have heard you say this, but sometimes I need to hear things multiple times for them to really sink in. My little girl has been acting up and looking for attention, and instead I gave her sugar and wondered why she kept feeling sick. I love these podcasts so much. It’s like having you on my shoulder, reminding me why I can do this and achieve my goals. Thank you so much, Deb. I love that review. I appreciate it so much.

You know Loves, we have this little girl inside of us and she is always just saying, Hey, I’m here. Ah,

so good. Now, if you love this show, please rate and review the show. It helps us to reach other ladies who are struggling with the diet rollercoaster. It also helps me when I see the things that you love so I can do more of that.

Ladies, as I record this, it is Valentine’s day. I know Valentine’s day can bring up so much stuff for the ladies. If you have a spouse or a partner, some of us have these expectations. We look at social media and see others get showered with gifts or flowers, and we think something has gone wrong. I just want to challenge your thinking a bit if you’re struggling with this. Whether your partner participates in Valentine’s Day or not, it has nothing to do with their love for you because you get to believe whatever you want.

You get to think my partner is so in love with me, and that creates the feeling of love. Not anything they do or don’t do. I know this is mind twisting for so many of us, because we were taught that we feel love from others, but Love, it’s not transported from them. We have a thought and it produces a feeling. When I think Paul is so in love with me, then my brain goes to work producing the evidence that he is. And when I think that thought, I feel love. If I were to think he didn’t get me flowers so he must not love me, then my brain goes to work on producing evidence for why he doesn’t love me.

I tell you ladies, if you want more on relationships, go to episode 25. Because Love, the one thing you control is the way that you think and believe about something. And this is everything. I have so many loving thoughts today. I’m thinking about Paul, my family, my ladies, you, and my love for me. I’m over here in a love fest. I’m excited because Paul and I are going up to Scottsdale for the night and we’re staying in a really nice hotel.  We’re doing a little staycation because we’re still waiting for the arrival of baby Emma. Thank goodness that little girl is still in there. I’m so proud of her mama and my son. We are at 35 weeks now. So good. And by the time that you listen to this show, fingers still crossed, she hits 36 weeks on Thursday.

So Love, let’s get into today’s show. Change.  As humans, we are wired to resist change. Our primitive brains, also known as Lizzie, is wired to scan for danger. And back in the cave days there was a lot of danger, but now not so much. So anything that is different or change, we resist. It’s just how we’re wired. Even when we want to change, when we want it so bad, our Lizzy brains are wired to resist it. This is so important because for most of us we have spent a life practicing certain thoughts, behaviors, and they have become just automatic. How many times do you think, how did I just eat the whole bag of chips? Or why did I finish that bag of cookies? It feels like we are zombies and someone has taken over.

But Love, it’s us. It’s our automatic brain. Our brain also likes to be efficient. It conserves energy to sustain us. Again, programming from the cave days. They did not have access to food like we do. So our bodies are always looking to conserve energy. We have an automatic brain. We live unconsciously most of our day, meaning our habits, our beliefs, our automatic responses are in charge.

So change, it can feel hard at first because we’ve not created the habit, the neural pathway where information can easily travel through. This is important to understand. Part of our resistance to change comes from not understanding our programming, how we’re wired. So we create these thoughts like I can’t do it. I’ll never be thin. This is too hard. I should be eating less. I should be moving more. We beat ourselves up for how we’re wired. We believe we should be different. If only I were different, it creates so much resistance and negative thought looping in our brains.

I like to call it just my brain drama. This is one of the main reasons so many ladies, I mean Americans really, are on the diet rollercoaster. We try to change to implement better habits, but we have so much resistance. So we go back to comfort, to being efficient, to our automatic brains. And then Love, we just stay the same. It’s a cycle we repeat over and over again.

I see this when some of my new ladies come to me in Transform. They are super excited. They want it so bad. They want to live in a body that feels like freedom, but then they have to do something different, learn something different, and then they start to feel overwhelmed. And some of them disappear for a bit because their brains want them to go back to what feels comfortable. Luckily, we have lots of support in Transform to bring them back in and to start the change process slowly.

This is so important to start breaking down the resistance to change. Simple, small steps. If you’re trying to completely change everything, restrict everything you’re eating, you’ll quit. It’s just how you are wired. You’ll go back to your automatic responses.

So, I know you’re wondering, Shannan, how do I go from resisting change to living in transformation?

You can learn new things. You can feel uncomfortable and you have evidence that you can change. Right now, I just want you to think about your 20-year-old self. Think about the transformation you’ve gone through since then, what you’ve learned, what you’ve accomplished, what you’ve overcome. Now I know for some of you, it’s hard to think of because you focused on what has gone wrong. But I want you to right now think about the transformation of who you are today, your story, what you have overcome.

It’s so important because we do not give ourselves enough credit. I think about starting my coaching business a couple years ago and where it is today. It has completely transformed. I have transformed. I had never been a CEO before. I had not built a company from scratch. It has been super uncomfortable, scary, but it has been transformational. I have lived in transformation. Now there were plenty of times that I could have quit. I have a great day job. I could have told myself that, who am I to think I could do this? Or I’m going to fail. But I know why this is important. I know why I want to change. I know why being uncomfortable will get me all of my dreams. And ultimately, I want to serve women.

So to go from resisting change, to living in transformation, here are a few tips that I have for you. Number one, understand all your why’s. Why you want to lose weight, why you want to change,

why it’s important, and write them down. Look at them every day. Number two, start small. Don’t try to do all the things. Do one thing. Change one thing. Remember, you have to recreate those neural pathways. And if you’re trying to recreate, you know, 10 different neural pathways, it feels like resistance. It feels hard. When you just do one, you’re giving yourself some space to do and learn something different. And then number three, ask yourself these two questions: One, what am I resisting? And two, what would I need to think or believe to feel whatever it is that you want to feel, meaning committed, inspired, some feeling that will help you take a positive action to produce the result you want in your life.

For example, I want to feel committed. Committed to my goal or my dream. To feel committed, I would need to think X, right? What? Maybe I’m learning how to show up for myself. I love the thought, I am learning. And then practice that thought. Practice it throughout your day. I tell my ladies, put it on your phone and have it come up as an alarm. Have the thought that you want to learn and practice be right in your sight and have it pop up several times throughout the day.

See, living in transformation is changing our thoughts, living in discomfort. Your dreams, your goals are on the other side of being comfortable. When you start showing up for yourself, when you start practicing new thoughts, new beliefs, you become the next version of yourself and Love, you’ve already done this. Think about your 20-year-old self. The thing is, and this is for all my ladies who are over, I’d say 40, we stopped dreaming. We stopped believing in ourselves. We think about the past more than focusing on our future.

We stopped getting excited about what could be, who we could become. Love, you have a whole life in front of you. You are living in transformation. And Love, find your tribe because you need a group of ladies who can support you and remind you that you got this.

And the transformational questions are one, What are you resisting? And two, What do you need to practice thinking to produce the results that you want in your life?

So good. If you want to learn more on how to get off the diet roller coaster for good and go deeper on this work, I invite you to check out Transform Weight Loss Program. This program is based on three elements: coaching community, and a weight loss course. This program will help you implement the tools so that you can live your very best life in a body that you love.

Go to bflycoaching.com/join to enroll. Ooh, so much love. Bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

 

Enjoy the Show?

Facebook Live 36: Are You Too Busy to Lose Weight?

On tonight’s live we are talking about being busy – being too busy.  We tell ourselves we have so much to do, a whole checklist, all the things. So, we end up just always putting ourselves last.  For most of us, we are probably not even on the list. We think that if we put ourselves first, or even on the list that it takes away from others and all the other things.  Well, I’m here to tell you that putting yourself first, investing in yourself, taking care of yourself first will make you a better wife, a better mother, friend, sister, whatever. When you put everyone and everything else first you will become overwhelmed, frustrated, stressed, exhausted – both mentally and physically. And this will just lead to us overeating or eating to buffer.

Come listen as I teach you three ways to start putting yourself first. How just one simple action can lead to us taking care of ourselves. How when you start doing these simple steps amazing things will happen. We don’t need to tell ourselves all the excuses of why we are too busy.  That is just Lizzie talking.   

Ladies, you can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

If you’re new to the podcast and have been loving it, I invite you to check out my free podcast guide! It can feel overwhelming and confusing when you have so many episodes to choose from, so I’ve cultivated a shortlist that includes my 4 Fundamentals and the top 10 episodes, so you can easily get started!

If you love this work and want to go deeper, take my free course, where I share my experience and the 3 tools that I used to get off the diet roller coaster. All you have to do is click here to learn more!

What You’ll Discover:

  • Time + Consistency = Results
  • How small simple steps will lead to a whole different mindset
  • How to live your best life in a body you love

Listen to the Full Episode:

Featured on the Show:

Enjoy the Show?

Ep #72: Overeating Does Not Equal Failure

So, I used to be all in or all out. If you’ve been listening to my podcasts, you have heard me talk about it. We are either all in, restricting, being on the diet, and doing all the things. Or we are all out, overeating, bingeing, eating all the things. 

And then whenever I overate or was in the pantry eating all the Oreos, I thought I was a failure, which then led to more thoughts of “I was always going to be overweight.” I would have all kinds of thoughts rattling around in my brain and I would feel frustrated and overwhelmed.  And these thoughts just kept me stuck. Stuck in this cycle of either all in or all out. 

Listen in ladies, as I teach you to challenge these thoughts and what overeating really is.  I will show you how overeating is just a trigger and how our overeats are just data, and what all this really means. How to be more curious when we overeat.  How to listen to the little girl in all of us wanting us to hear her. And telling ourselves we are a failure or we are fat, does not make it true, it is not a fact. Failure is not a fact. 

And here are this week’s transformational questions:

  1. When is the last time you overate, and why did you do it? What are the facts?
  2. What conversation have you been having with yourself after the overeat?

Ladies, Transform Weight Loss Program is now open! If you are ready to have a supportive community and invest in yourself and learn to live in a body you love. If you are ready you can come and join at bflycoaching.com/join

You can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

What You’ll Discover:

  • How failure is not a fact, it is just data
  • What overeating actually means
  • What to do when you overeat

Listen to the Full Episode:

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 72. Welcome to Weight Loss for Successful Women, a podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive and certified life coach Shannan Christiansen.

Hello Love. So happy to be back with you. You know ladies, I’m always excited about today’s show and today, I mean, do you feel like a failure because you keep overeating? Well today I am going to really, I’m going to talk about it. We’re going to talk about it today. You are not going to want to miss today’s show because overeating is an important trigger that will actually help you lose weight, help you.

So as always, I want to give a listener shout out before we get into this show. And this is where I read a review of the podcast every week. And this week’s listener shout out is to Vibha. Shannan, everything you said in today’s podcast about not using food to push your emotions down is so inspiring.  In your other podcasts I’ve also heard you talking about listing your successes and everything that went right each day. That is truly a wonderful and positive way to look at our life on a daily basis. Thank you so much for your inspiration. Well, thank you Vibha. She’s one of my Transform ladies and I appreciate the review Vibha. I love it. And I always read every single review. So ladies, if you have not rated and review the show yet, please leave a review. Wherever you listen to podcasts. It just helps, you know, this message get out there.

So ladies, I know so many of you have been in a winter wonderland, but I have to say it has been beautiful here in Arizona. I know, I don’t want to brag, I’m just wishing you so much sunshine. We have had the best winter. Last winter was really cold and this winter just has been really beautiful. This week it is 70 degrees all week and gorgeous. So I’m sending you lots of sunshine wherever you are.

So ladies, I have to tell you, if you’re one of my Transform ladies, you kind of have gone through this with me, but today on the podcast, I’ll share briefly. So my daughter-in-law is pregnant with my fifth grandbaby and she was 32 weeks and a couple of weeks ago, little baby Emma decided she wanted to come, and it was super scary. Luckily they were able to stop her labor. And of course, you know, they gave steroids to baby Emma to help her lungs progress.

And now she’s 34 weeks. She’s gonna hit 35 weeks this week. So by the time this airs she’ll hit 35 weeks on Thursday. And you know, luckily fingers crossed, baby Emma has stayed inside. But it has been, I think it’s been super tough, on my daughter-in-law and my son. You know, my daughter-in-law has had a ton of contractions. She’s been on medications to stop the contractions and mostly bedrest, which is not easy with four other children. So, and you know of course, my son is always helping and taking care of all the things so she can rest and keep that baby in there.

So I appreciate all the thoughts. And I know all my ladies have known and they’ve been sending lots of prayers and great thoughts, but she’s still in there. And we’re really hoping that she stays in there until at least 36 weeks. So that was, that was super scary. We’ve been so blessed and so lucky that all of our grandbabies have just been healthy and beautiful, and you know, come at the right time. So this was a little bit of a shock to all of us, but she’s doing good. And I’m just praying that she stays in there until 36 weeks.

So, you know, ladies that’s life, you know, I think we always think that life is just this even keel or we wish for it, I guess, to be, but it’s not. It’s 50/50. Some weeks are amazing and wonderful, and some weeks are for sure super scary or painful. We have loss. I mean, you know, it’s all the things. And so I just like to, you know, appreciate those times when it’s really good and then find some appreciation and some gratitude, even in the times where it’s really difficult and my brain wants to go to worry mode and, you know, do this work that I teach. Yeah. The thought work.

Yes, it does. It really does help you get out of kind of the worry and the thought looping so that you can put your energy in a better space.

So, you know ladies, 50/50. I know when I first heard it, I was like, no way I’m 70/30. But you know, as I go through this more, I really do believe, and don’t get me wrong, some weeks are 70/30, but some weeks are 30/70, and in the end, I think it all balances out.

So this week let’s get into the show ladies. So I used to be all in or all out. And if you’ve listened to the podcast, you’ve heard me talk about it.

And I think any woman who has been on the diet roller coaster, I mean, you can feel me on this, right? You’ve either been all in restricting, you know, being on the diet or completely out overeating, bingeing, eating all the things. And, you know, ladies, I remember so much of my life, I was just this all out or all in.

And I had the hardest time finding moderation. I really believe that it didn’t exist. And I used to have these thoughts around any time I would overeat that I was bad, a failure, that I could not control myself. I mean, I believe that food had power over me, that I was addicted to sugar, and I had all of these different beliefs and thoughts.

And then I would go down the path of how I was always going to be overweight. I was always going to overeat. It was always going to be my struggle, and really all of those thoughts, they were, you know, some of them in my subconscious, some of them just kind of rattling around in the back of my brain, but those thoughts kept me stuck.

Those thoughts kept me in this kind of what I like to call a thought loop over and over again. And then what would happen is when I would think those thought I would feel frustrated or I would feel overwhelmed. And then when I feel frustrated or I felt overwhelmed, I would either completely shut down or I would overeat. And so it was just this pattern and this cycle that I was in.

And I really want to challenge all of you with this episode around what overeating really is. Love, overeating it’s part of life. It’s part of the process of losing weight. No one, I mean no one on this planet, well I don’t want to say on this planet, but probably mostly in America, adults who have the means to, you know, have food around, we all overeat. At some point in time, we all overeat. Whether it’s on our birthdays or Thanksgiving, or on the weekends or at night, it is part of the process. But because we’ve carried extra weight, we’ve made it mean something about who we are instead of just an action that happened. We make our bodies having extra fat to mean I am fat.

Well, ladies, I just want to tell you, you also have bones, skins, joints, you know, hair, and I don’t see anyone going around going, well, I’m bones. Yep, I’m bones, I’m skin. I have so many joints. I mean, I know it sounds so ridiculous when I say it, but that’s what we do. We go around saying, I’m fat. I just want to tell you you’re not fat. That’s not who you are. Fat is just something that’s on your body and fat actually, you need it to survive. Everybody has some sort of fat on their bodies.

And you know, I wanted to give you just kind of this outlandish example because we have just accepted the way that we talk to ourselves about overeating, about carrying extra weight on our bodies. Our thoughts about our weight, the way in which we eat, is what keeps us overeating or completely restricting. When ladies first join Transform, right away, I tell them, let’s start with the realistic plan and I want you to place all of the things on it. I want you to make it realistic, not idealistic.

I want you to put the pizza, the cookies, whatever it is that you’re eating. I just want you to put it on your plan. They struggle. They’re like, wait, I just joined Transform Weight Loss program. I want to, you know, diet because that’s what we’ve done for so long. But Love, the first step is just noticing.

They also want to start exercising and doing all the things that we’ve done on all the diets. I tell my clients do not start a new movement routine for the first few months. I want them focused on awareness. Awareness of when they overeat, how food feels in their body, how they talk to themselves. See Love, breaking the diet brain, it takes work.

We have these automatic responses in our brain. Think about it. We’ve been dieting so long, right? Some of us, 10, 20, 30, 40 years. And we’ve been talking to ourselves in a way, a really bad way for a really long time. And because of this, it’s just automatic in our brain. And so we need some time to allow ourselves some grace, some love, some food, some time allowing yourself to overeat so that you can notice what it really feels like in your body. So you can see all of the triggers. So you can watch how, when something happens, something frustrates you, and then you go and you’re sitting in the pantry. Just learning all of those different triggers, that’s the first step.

And then allowing yourself to overeat and then not beating yourself up. Part of this process is learning how to have a different conversation with yourself. Overeating is a great teacher because it’s just data. When you overeat, you’re not failing. You’re just eating more than what your body needs for fuel. If a five-year-old overeats a bowl of ice cream and gets a tummy ache, we don’t tell them they’re fat, they’re a failure, how could they do that. We just say, well, maybe next time let’s pay attention to when you’re getting full. No beat down. We don’t make it mean anything about them. Just because you tell yourself that you’re fat, a failure, it doesn’t make it true. Failure is not a fact. And I am fat is not a fact.

Fat is a substance on all human bodies. We need it to survive. Yes, we may have more than we want, but it doesn’t mean anything about who we are. It is just data. I teach my ladies about data, about how looking at things through data, instead of making it mean something about them.

When you overeat, it’s just a trigger, an alarm bell saying, Hey, what’s going on Love? It’s the little girl inside of you saying, Hey, I’m here, pay attention to me. When you overeat mostly it’s unconscious, you’re not paying attention. Overeating is a trigger to become more aware, to pay attention to what you’re really craving, what you’re missing, what are you desiring. And love, it is not a cupcake. It could be real connection and love. And mostly we are desiring it from ourselves. Our little girl inside of us, she is begging us to pay attention, to love her, to accept her. When is the last time you really looked at her and really appreciated all that she is and shown her some love, some attention.

 

Love, overeating is a gift. It is a trigger to let you know that you’re not paying attention, that you’re not feeling your feelings, and you’re desiring more joy and pleasure in your life. You are not a failure. You are smart, capable, funny, lovely, beautiful, hardworking. That is who you are, and Love, know the difference.

So when you overeat, just be curious, ask yourself why. Then decide what you want to do next time that scenario presents itself. Then Love, just let it go. Move on. No beat down. Actually give yourself a little love and grace.

And the transformational questions this week are when is the last time you overate, and why did you do it? What are the facts? And number two, what conversation have you been having with yourself after the overeat? It makes all the difference.

 

If you want to learn more on how to get off the diet roller coaster for good and go deeper on this work, I invite you to join Transform Weight Loss program. This program is based on three elements, coaching community, and a weight loss course. This program will help you implement the tools that I teach so that you can live your best life in a body that you love. Go to bflycoaching.com/join.  

So much love.  Bye for now.

Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more, come on over to bflycoaching.com. See you next week.

 

Enjoy the Show?

Facebook Live 35: Why Motivation Does Not Work

On this Facebook live we are talking about motivation. Anytime that we start something new, like a new program, we’re all excited and feeling the motivation.  Like Yay, let’s get going.  Then a week or two in you start losing motivation and fear kicks in, and you start thinking “I’m going to fail,” and everything just seems to implode. This is our lizard brain coming into play. All because change is uncomfortable, and Lizzie starts telling us that this will not work, that we’re going to fail, that it’s just not worth it.  And this is a cycle we just keep doing over and over again.

On this live I will teach you that you don’t need motivation. You just need to understand your own brain and your thoughts you will have. When we don’t notice these thoughts we start to sabotage. We need community and support, and to just notice our thoughts that are sabotaging us.  Listen in as I teach how to deal with Lizzie and how to change those thoughts, and how to stay committed to ourselves and our journeys.

The solution to losing weight is not outside of us – it is inside us.

You can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

If you’re new to the podcast and have been loving it, I invite you to check out my free podcast guide! It can feel overwhelming and confusing when you have so many episodes to choose from, so I’ve cultivated a shortlist that includes my 4 Fundamentals and the top 10 episodes, so you can easily get started!

If you love this work and want to go deeper, take my free course, where I share my experience and the 3 tools that I used to get off the diet roller coaster. All you have to do is click here to learn more!

What You’ll Discover:

  • That you do not need motivation to lose weight
  • How to change all the lizard brain thoughts to something that serves you
  • That the solution to weight loss is not outside of us

Listen to the Full Episode:

Featured on the Show:

Enjoy the Show?

Ep #71: Do You Keep Going Back to That “One Diet” Over and Over Again?

In today’s episode I will be teaching you how to get off the hamster diet wheel. How many times do we keep trying some program or diet that we did before because we lost weight one time on it, only to gain it all back once we went off of it and quit doing it? We restrict and follow the plan, and do all the things, but then we feel deprived, and we end up bingeing for days, weeks, even months on end and tell ourselves we will “start again tomorrow.” We were not given the tools to deal with our mind, our feelings, and emotions.  You cannot stay on any plan like that long term, it just is not realistic or sustainable. 

Join me today and I will teach you tools to deal with your mind, so you can stay off the hamster diet wheel. There is no magical food plan.  We have to stop dieting, and start with a simple tool, like the realistic plan, and meet yourself where you are at.  Listen in as I share with you three tips on how to stop “starting over.”

And here are this week’s transformational questions:

  1. Why did the last diet that you’re trying to get back onto, why didn’t it work?
  2. What one action can you take today to meet yourself where you’re at?

Ladies, Transform Weight Loss Program is now open! If you are ready to have a supportive community and invest in yourself and learn to live in a body you love. If you are ready you can come and join at bflycoaching.com/join

You can now text me! I’ve rolled this out in my Transform program, and all the ladies are loving it, so I wanted to let you in on it too. Once or twice a week, I’ll send you an inspirational tip or reminder to keep you going, so text 480-605-3506 and I can’t wait to hear from you!

What You’ll Discover:

  • Meeting yourself where you are – you can’t go from eating all the things to restriction
  • The realistic plan is a tool that meets your where you are at
  • How Transform can help you lose weight you can do forever and never start over again

Listen to the Full Episode:

Featured on the Show:

Full Episode Transcript:

You are listening to the Weight Loss for Successful Women podcast with Shannan Christiansen episode number 71. Welcome to Weight Loss for Successful Women. A podcast for women who are ready to break the diet cycle and end their struggle with weight for good. Here’s your host, fortune 100 executive, and certified life coach Shannan Christiansen.

Hello love. So excited to be back with you. I’m excited about today’s show. Have you ever felt like you were on a hamster wheel, like a serious hamster diet wheel? You keep trying the same things, but you can’t get started again, like one time or two times this program worked and then you gained your weight back, and now you’re just struggling to get started. It’s like you keep telling yourself you’ll start tomorrow, and then tomorrow comes and you keep pushing you off.

You will not want to miss today’s show. And at the very end, I’m going to give you three steps so that you can get started today. But first, as always, I want to give a listener shout out. This is where I’ll read a review of the podcast every week. And this week is from Lori_818. She said, I am so glad I stumbled upon this. It’s like she speaks directly to me. She covers everything needed to actually make a difference in my life. I feel like she’s organized all the crazy thoughts in my head from dealing with weight my whole life. She helps us identify our emotions and thoughts that I didn’t even know I had all of these years. I’ve tried everything and I always gain my weight back. This is really working and it’s sticking mentally finally. More importantly, I do not feel like I have to white knuckle through diets my whole life. I have hope for my future of freedom. Also Shannan’s loving way of talking is what we really need too. The whole time I thought I was too easy on myself and thought that I needed a coach to yell in my face biggest loser style in order for me to lose weight. It turns out I’ve been too harsh on myself this whole time, which is what leads to perpetual roller coaster. Thanks Shannan, and all of BFLY. Also, how do I buy stock in this program? I’m going to, it’s going to do amazing things for so many people, for sure. Oh my goodness, Lori, I love all of that.

I love that review. Thank you so much. You know, ladies, I really do know. I remember hiring personal trainers and thinking, you know, I needed a Jillian from the Biggest Loser in my life; and you know what I needed? I needed some love for myself. And now, I just, you know, I show ladies how to have love for themselves and how actually that is the way.  So thank you so much, Lori. I love it. If you love the show, please rate and review the show. It does help the show to reach other ladies who are struggling with the diet roller coaster.

So ladies, it has been raining in Phoenix. We have this about once or twice every year where we’ll have a week maybe of rain. I know I’m not complaining. This year I really enjoy the rain. I’ve loved seeing it and hearing it and mostly because loves, I have not had to be out in it. I won’t lie. It’s been really nice to watch it from my bedroom window. So, you know, in Phoenix, you never know what you’re going to get. I would say our weather actually is pretty consistent. It’s pretty sunshine here most of the time. So this year I just really wanted to appreciate all of the rain.

So I want to talk about this past weekend because I had such an amazing time. We, my granddaughter had actually texted me from her mom’s phone and wanted me to teach her how to bake a cake. She has been watching baking shows and now she wants to be on a baking show. And so I went and picked up my oldest grandson and my oldest granddaughter, and we had kind of a bake-off competition. It was super fun. They each baked a different cake. And then, you know, of course my son and his wife and the other kids came over and then my husband and my son and his wife actually voted on the best cake.

And it was just super fun. And I also did a little mini surprise baby shower for, you know, our granddaughter who’s on the way. And so it was just a super fun time. And, you know, again, it was just fun to watch my granddaughter and grandson be in competition and they were enjoying that plus having a fun time baking. And I just, Oh, I just love those moments. I love watching them, you know, just learn and have fun. And it really is just to me the best of times. And so I had this amazing, amazing Saturday with all of them and my son’s family and you know, my husband too. And it was just a great weekend, so, Ah, I loved all of it.

So I want to talk about today’s show, let’s get into it ladies. I see this so often with my clients when they first come to me and I experienced it myself over and over again, I would lose some weight on a program and then I would go off of it and gain the way back. And then I would keep trying to go back to it. I would tell myself if I could just go back to it, if I could just be good again. I think about this when I went to the nutritionist. Now I’ve shared this story many times on the podcast. I did lose weight following her plan. So let me tell you how it went.

I signed up for this nutritionist, you know, she was a very nice lady and you know, I wanted to look like her, to be honest, she looked amazing. And she gave me this very strict, very clean food plan, no carbs. I would say veggies, you know, and meat pretty much was it. And also it had supplements. I mean, it had all of, you know, the bells and whistles. So I did it and I did it for like five months. I lost weight and I was feeling great. I went out and I bought new clothes. I was telling my friends how great this program was. I mean, I was all in, but then love, I got promoted and I was being transferred from Chicago to Utah.

We were in corporate housing and we were eating out every single night for around three months. And there was a lot of stress. I was in a new role. I had a lot of expectations for myself. I could not sustain this very strict protocol. I could not, I could not do it. And I had not done any work on changing my mindset.

I was actually scared of food. So if I started to eat pizza or a cupcake, I would binge and tell myself that I would be good tomorrow, and tomorrow would come and I would tell myself it would be the next day and the next day and the next day. And this would go on for months at a time. I would think if I could just stop eating all the junk and eat clean, I could lose weight, but I could not do it long term. I tried for years actually to go back on that nutritionist program, I actually called it the Paula plan, because that was the name of the nutritionist. Again, there was nothing wrong with her. She was an amazing lady. She was so nice, but long-term, I could not take away all of the food that I enjoyed.

I just could not stay on a plan like that. And I didn’t know how to stay and eat foods that fuel me when I had stress, when it was the weekends, or in times of celebration like holidays or birthdays; it just was not sustainable for me. I did not just do this with the nutritionist loves. I also did this with big name weight loss programs. I kept going back over and over again, trying to lose weight, like I did this “one time.” What inevitably changed for me, the only way that I knew how to get off this diet roller coaster was to deal with my feelings, my emotions, the thoughts and beliefs that I had that were sabotaging my success.

You can stay looking for the magical food plan. You can keep going back to diets. But ultimately you have to deal with your mind, your thoughts and feelings. This is where life coaching came in. For me, coaching was a way that I could see what was happening in my brain to see where I was stuck and then actual tools so I could change my thoughts and feel my feelings. I wish for all of us, there was a magical way. If I could find it, I would share it, I promise, but there isn’t.

So here are my three tips, so you can stop “trying to start over.” Number one, love, stop dieting. Stop going from food plan to food plan, looking for a magical food plan, going from restriction to bingeing,

being completely on or off. It happens because of this thought, if I can just lose the weight I’ll deal with everything else when I get “there.”  But it doesn’t work that way. If you believe that once you lose the weight you can eat cupcakes again, you did not learn how to eat cupcakes while you were losing your weight. If you cut out all the carbs and did not lose weight eating carbs, you will gain the weight back. So learn to lose weight in a way that you can always do, because love, there is no “there.” There is only today.

Number two, start with the realistic plan. You can go to bflycoaching.com/6; it’s episode number six in the podcast. The realistic plan is a way to start learning how to eat foods you enjoy and how to start paying attention to how food fuels you. Love, it is actually not about the food. It never has been, it never will be. And losing weight for good is about learning how to keep commitments to yourself, learning how to not be scared of food and not be scared of a cupcake, and learning how to eat in a way that is with love and not restriction and beating ourselves up. And it’s always about our thoughts and our feelings and the conversation that we have with ourselves.

Number three, meet yourself where you are today. Ladies, you have to meet yourself where you are. You cannot go from eating all the things to restriction when you don’t even know how to feel the feeling of restriction without going into a full binge session. How many times have you started to binge because you’re fearing that you’re never going to eat the cupcake, or you can’t eat the cakes for weeks or pizza for weeks, and you start feeling restricted, but you end up in a full binge session. This love, is why you’re always in or you’re out. And you know love, part of this is learning how to feel your feelings, how to feel restriction and not overeat and how to deal with buffering, how we buffer with food. And you know loves, the first step is just meeting yourself where you are today. This is why I love the realistic plan. It’s not about a diet or a food plan. It’s about starting to just pay attention to what you’re eating, how you’re fueling your body, how food feels in your body.

Ladies. So just to recap, stop dieting, start with a simple tool like the realistic plan and meet yourself where you’re at today, not where you were that one time you were on some restrictive diet.

And the transformational questions are number one, Why did the last diet that you’re trying to get back onto, why didn’t it work? And number two, What one action can you take today to meet yourself where you’re at?

And if you want to learn more on how to get off the diet roller coaster for good and you want to go deeper in this work, I invite you to join Transform Weight Loss Program. This program is based on three elements: coaching, community, and a weight loss course with all the tools. This program will help you implement all of the tools so you can live your best life in a body that you love. Go to bflycoaching.com/join.

So much love for all you ladies. Bye for now. Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and want to learn more come on over to bflycoaching.com. See you next week.

 

Enjoy the Show?