Ep #174: I Feel Out Of Control When It Comes to Food

Ep #174: I Feel Out Of Control When It Comes to Food

T-BOSS TAKE 4: How this thought “I am not in control around food,” is sabotaging your weight loss journey. How to think that you are in control and make decisions for your best self. You will learn a decision that I made that is one of the core decisions that has helped me keep my weight off.

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You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 174. 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 Christensen.

 

Hello love. So happy to be back with you. As I’m recording this, it is rainy here in Phoenix. We’ve had a really rainy winter. It’s been a colder winter, but I’m never gonna complain about it. I know some of you have had really snowy and cold winters.

 

So today’s Take is about control. When I was losing my weight, I had to change what I thought about control. See, I’d always thought that I was out of control when it came to food. I thought if it was there, I was going to eat it. I remember telling myself that I could not have certain foods in my house because I could not control myself around them. This came from years of dieting, restricting, and then overeating and binging. Being on the diet rollercoaster kept me thinking that I was bad, that I could not control myself, and that one day in the future I would suddenly be good and be one of those ladies who only ate chicken and salad, and exercised all the time.

 

This story that I did not have control was just that – a story. See, I was always in control. I was the one who was eating and making the decision. The thought, I am out of control, kept me eating all the things. I remember when one of my coaches, Brooke Castillo, she said, I have Oreos in my kitchen, and I don’t even want them. It was an aha moment for me because it was always my choice whether I could eat it or not. I wasn’t out of control. I was making decisions from a place of I can’t have them rather than a place of I don’t want them.

 

We think that it’s about food, but one thing I know for sure is that when you start to change your mindset, when you start to talk to yourself differently, that is when you start to lose weight for good. I wanted to release the thought that I could not control myself around food, because see, I had built a lot of evidence that it was true, because I did not eat myself to a higher weight.

 

I did stop eating. So whatever weight you are now, you could weigh more. You could weigh more than what you do today. That is the truth. No matter what that number is, you could weigh more. But at some point you stop eating. At some point, you have control. You have done things that you have decided to no longer do.

 

For me, I used to drink all the sugary drinks, like chocolate milk, Coke. I’ve not had one of them in like 30 years. One day I decided with this thought, I don’t wanna drink my calories. That thought has kept me from drinking sugary drinks. It was, I don’t want to, not I can’t. Some of you have stopped smoking, drinking over shopping, or even stopped eating certain foods because you’ve decided to. You are in control, and when you start saying that, when you start to see what you’re doing right, you will have more success.

 

One of the earliest decisions as I was getting off the diet roller coaster that I made for myself was that I was not going to binge. I was not going to overeat in large portions. Binging made me think that I was out of control. I would tell myself, look, you can’t control yourself. You just ate a pizza and four cookies. So I decided that I was not going to do it any longer because I could always eat what I wanted. There were no off limit foods.

 

I was not dieting, so I no longer needed to do that. I was not going to last supper it and eat all the things. That if I overate, I would just take the next best action. I didn’t make it mean that I had to go on a week-long binge fest because at some point I was gonna be good again. If you think I can’t have that in my house or I’ll eat it all, maybe that is true today. But what if you brought it in your house and you started to really pay attention when you ate it, and then you practiced a different thought about it? We all have “trigger foods” as they’re called, and when my T-BOSSES first join Transform Boss, I tell them that if it’s easier at first, sure, you can not have them in the house. But as you do this work, it’s important to lose the fear of food, to know that you decide what you eat and the food does not have any control over you.

 

So my take on control is one, decide that you are in control. Two, bring a trigger food into your house, and then make a plan for when and how much you will eat of it. Three, as you’re eating, take breaths in between each bite. Really savor it. Really pay attention to it. If you’re a T-BOSS, you can do, do the Do I Really Like It? Worksheet in the course workbook. And number four, find the evidence that you have decided to have less of something or stopped something altogether. You have that. You have done that. You do it all the time. Now, just pay attention and acknowledge it. Over our lifetime, we lose our desire for things that no longer serve us, and we decide what that is because we are always in control. You are always in control. You have lots of evidence of it. When you tell yourself, I can’t control myself, it’s just a way that you’re sabotaging your success.

 

If you’re ready to learn how to think differently and how to stop sabotaging your success, then you have to check out Transform Boss Weight Loss. It’s my monthly membership where we take losing weight for the last time to a whole new level so you can get off the diet rollercoaster for good. Go to jointransformboss.com.

 

Next week. I’m gonna give you my T-BOSS Take on what I’ve learned about exercise and how it affects weight loss. You for sure, don’t wanna miss it. Bye for now. Thank you for listening to this episode of Weight Loss for Successful Women. If you love what you heard today and wanna learn more, come on over to bflycoaching.com. See you next week.

 

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Ep #173: How to Stop the YOYO of the Diet Roller Coaster

Ep #173: How to Stop the YOYO of the Diet Roller Coaster

T-BOSS TAKE 3: How allowance and restriction have played a part in your weight loss journey. How restriction has kept you on the diet roller coaster and how the only way to lose weight for the long term is through allowance. If you have ever thought “I will be good tomorrow when I start my diet”, then this episode is for you.

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 173. 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 Christensen.

 

Hello love. So happy to be back with you.  How is your new year going? Mine is so good. I love this time of year. It is time to get to work. I had a lot of rest at the end of December, and I hit January running. We have so many fun and life-changing things going on in Transform Boss. I’m watching ladies invest in themselves and show up for themselves.

 

We are doing a two-part workshop this month where my ladies are setting goals, celebrating success, and learning how to have more success. It is so good. This week’s TBoss Take is all about the food and what has kept you on the yo-yo of the diet rollercoaster. Do you ever find yourself overeating and not able to reach your weight loss goals? This can be very discouraging, but there is a way to manage it.

 

Restricting food intake and overeating, it goes hand in hand. When we restrict ourselves, it often leads to overeating when we give into our cravings. We go on a new diet, restrict by cutting calories or food groups. Then we can sustain it for a period of time, but then we end up binging and overeating. We may even start out by just eating a little off plan, but then it keeps growing, because we keep telling ourselves that we’ll be good tomorrow. We tell ourselves that if we can just restrict long enough to lose weight, that everything will be okay. We’ll eat normally when we lose the weight. It’s one of the most sabotaging thoughts that we have.

 

Restriction brings out our inner rebel. Our inner rebel will show us, by overeating. When we think we can’t have it, then we just want it more. Allowance is the opposite of restriction. It’s being intentional and eating foods you enjoy. It’s learning how to pay attention to how your body is feeling so you can feel fullness before you overeat. It’s eating in a way that you can always do.

 

Instead of saying, I can’t have this, allowance is saying I can have it, and I decide if I want it or not. This is how you start to feel in control. You will also learn through this process how much food your body needs, and it will leave you without feeling guilty or deprived. Losing weight for the last time involves allowing yourself to enjoy food.

 

Eat when you’re physically hungry and stopping when you’re starting to feel satiated or satisfied, when you’ve had enough. Restriction just leads you to overeating. You know this. You’ve done this for as long as you have been on the diet rollercoaster, my love. Are you ready to do something different? I can’t tell you how many times I last suppered. I’d buy all the food, clean it out by eating it because I was gonna be good and eat clean. Yes, I’m using air quotes. Anytime you start thinking, I’m going to be good tomorrow, I need to start my diet tomorrow, I better eat this before I go on my diet, know that you’re setting yourself up for failure.

 

But maybe it’s how you’re failing ahead of time. Hmm. Just sit with that for a moment. You know restricting does not work. You know that you want a good relationship with food, but you keep trying to restrict it. Do you really want to lose weight? If you do, but you have some fear around it, write it down my love.

 

Understand what you’re fearful of. Then decide is the fear of losing weight worth carrying the extra weight, or are you ready to release it for the very last time? My take on allowance versus restriction: one, restriction has never worked for the long term. Two, allowance through eating your favorite foods while paying attention to hunger and fullness is the way. Three, pick one meal; allow the restricted foods and then enjoy them, savor them, and stop when you’re feeling satiated.

 

Next week, I’m gonna teach you how to feel in control around your favorite foods and you will not wanna miss it. Where you can have Oreos on your kitchen counter and not want to eat them. If you want to take this work deeper, then check out Transform Boss. It’s my monthly membership program where you will learn how to lose weight for the last time and get off the diet roller coaster. It’s based on coaching, community, and coursework. You can learn more at jointransformboss.com. Bye for now.

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

 

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Ep #172: Why You Can’t Stop Eating & Dopamine Hunger

Ep #172: Why You Can't Stop Eating & Dopamine Hunger

T-BOSS TAKE 2: What dopamine hunger is and how it shows up in your weight loss journey. If you have ever felt like you just can’t stop eating or that you can’t resist certain foods? Then this episode is for you. I will teach you what dopamine is and how it relates to hunger and food.

I will give you 4 tips on how to overcome it.

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 172. 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 Christensen.

Hello love. So happy to be back with you. We are almost half over with January. I can’t even believe it. I’m getting ready to leave for California. I’m excited to get away for a few days. I’m going for work, but then Paul and I are staying over to have some fun. I love the ocean. So are you having fun? I add joy and fun in my everyday life. I laugh every single day. You know, this has helped me create the life of my dreams. When I was on the diet roller coaster, I did not prioritize fun and joy. If it happened, great. But when I learned to be more intentional about it, I started having more of it. So plan it, don’t wait for the weekend or vacations. Have fun and joy be a part of your everyday life.

So on today’s show, I wanna ask you a question. Do you ever feel you start eating and just cannot stop? This has happened to me thousands of times. This one time, one of my friends, she had made me a Texas sheet cake, which may be one of my all-time favorite desserts. So I started eating it, and before I knew it, I had eaten half of the sheet cake. I mean, these are in baking sheets, so pretty big. I felt sick, but I just could not stop. This is what I like to call dopamine hunger. In this week’s TBoss Take, I wanna teach you about dopamine hunger and what to do.

Dopamine is a neurotransmitter which functions as the primary reward center of the brain. It plays a role in motivation, and it’s also associated with pleasure, movement, and addiction. When dopamine is released in the reward center of the brain, it signals that an action taken was beneficial to survival or goal attainment. Eating certain types of foods, especially those that are high in sugar, have the sugar, flour, salt combo, or highly processed, can cause a surge of dopamine release. This encourages us to eat more than we need and can lead to overeating. Your brain wants more reward and thinks if you keep eating it, you will get more reward, more pleasure.

I like to call this dopamine hunger. It’s a craving for the dopamine hit. When you eat foods that are highly processed, have a high sugar content, then you’re getting a rush, which can overstimulate your reward center. So your brain will compensate by giving you less of a dopamine hit, which is why you then want more. And over time, you’ll need more of it to get the same dopamine hit. So in my example of the Texas sheet cake, the first bite was amazing. It gave me a big old rush. Then I kept eating, wanting that same taste and rush, but nothing is as good as the first bite, because your brain will compensate for the overstimulation. Listen to that part again. Your first bite is the best, so take your time with it, savor it.

Ladies all the time tell me they just love food. They just love it. I just love it, Shannon. But so much of the time, we don’t even pay attention when we’re eating. My love, we eat when we’re scrolling on the phone, cooking dinner, standing at the kitchen counter, while driving, watching tv. We can’t do two things at once. Multitasking, it’s a lie. You can look at the research on it, I promise. So if you’re doing something other than eating, you’re most likely, you’re not even tasting or enjoying the food you’re eating.

So what’s my take on dopamine hunger. Number one, the first bite is the best bite. So enjoy it, savor it. Number two, pay attention when eating. Be intentional and mindful so you can actually enjoy what you’re eating. Three, get up halfway through your meal, change rooms. Do something else for a minute. It will help disrupt thoughts around what you’re eating and help you come into awareness. And number four, I love this one. Eat dessert first. Mm, I said it. I do this so I can eat it, enjoy it, and then I eat some fuel food. It helps with the craving because the fuel food fills me up.

Next week is the main reason why we stay on the diet rollercoaster. And it may not be what you think. You don’t wanna miss it. If you wanna take this work deeper, then keep your eye out for the opening of Transform Boss. You can learn more about Transform Boss at jointransformboss.com. Bye for now Love.

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

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Ep #171: How to Handle Hunger with T-BOSS Take 1

Ep #171: How to Handle Hunger with T-BOSS Take 1

 

T-BOSS Take 1: How to Handle Hunger. In this episode I will show you how emotional eating shows up and how it has left you feeling numb. I will teach you a 3-step process to handle your hunger with a quick tip that takes less than 30 seconds.

If you are an emotional eater, you will not want to miss this episode.

 

 

Featured on the Show:

You are listening to the Weight Loss for Successful Women Podcast with Shannan Christensen, episode number 171. 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 Christensen.

Hello love. So happy to be back with you. I hope that a wonderful holiday and new year. It’s 2023 and I am excited. I love the new year because it’s a point in time, a time where I reflect on the amazingness of the past year and get excited about what is to come in 2023. This year I challenge you to find your successes, your boss moves. You may find it hard at first, but every week this year, write a couple boss moves you have done, AKA successes.

This year I am turning 52 years old and I am excited about it. I love getting older actually. Every year I have more wisdom, more experience, and I go deeper into my purpose. I know that our bodies change and they creak a little more for sure, but I would not trade what my mind experiences for a younger body. To celebrate 2023 and me turning 52, I’m gonna start a 52-week long journey called TBoss Take. It’s where I’ll bring you 52 weeks of tips and things that I’ve learned that have helped me get off the diet rollercoaster and have amazing relationships and live my best life in a body that I love.

I’ll do this in email, our social channels, you can follow me on Facebook at BFLYCoaching and on Instagram at Shannan Christensen. I also have a YouTube channel, which if you’re watching this, you’re already there, and we’ll put all of that in the show notes for you. And of course, TBoss Takes will be right here on this podcast every Wednesday. Make sure you subscribe so you don’t miss any of the weeks.

Is this gonna be the best year of your life? If it is, then tune in and decide that this is the year that you show up, become a boss, and live your very best life in a body you love. I had been on the diet rollercoaster for so long that I had no idea what real physical hunger even felt like. I just knew I was longing for something. I was trying to fill this deep hole with food. I kept eating and eating until I weighed 315 pounds. And then I lost some weight, but my mom passed and I gained 55 pounds in nine months. I was eating because I didn’t wanna feel the emotion of what was happening. I didn’t wanna feel the grief.

I had always used food to comfort myself, and I didn’t know any other way to cope. I also did not know the difference between physical hunger and emotional hunger. I just knew that I didn’t wanna feel bad. I didn’t wanna feel this negative emotion, and I thought that eating would make me feel better, and eating did make me feel better for a few moments.

Physical hunger is when your body needs nourishment. You need food to live. Now, emotional hunger is when you want food to fill an emotional need. You want the food to make you feel better, and mostly it can for a moment. It’s a way that you use food to cope with emotions. You might be sad or stressed, anxious, bored, happy or lonely, and turn to food to comfort yourself, or as a distraction from your emotions. Emotional eating tends to involve overeating and eating more non-fuel food. I didn’t wanna feel negative emotions because of so many thoughts that I was having. Thoughts like, you don’t have the time to feel this way. If you feel the grief, you’ll never recover. I need to be happy or positive all the time.

See, these thoughts led me to distract myself by overeating or just disconnecting. I wanted to feel numb. Not that I ever consciously said that to myself. It was just the subconscious thoughts that would then lead me to overeating and then feeling numb and disconnected. See my love, a cupcake can never feel the need of a broken heart, loss, not having joy or fun in your life,  the longing for something more or not fulfilling your purpose, no matter how many you eat.

Here’s my take on what to do. The first step is to become aware of when you are emotionally eating by asking yourself this question: what would a bowl of salad do right now? If only a cupcake will do, then you might be emotionally eating. Two, the second step is to disrupt the pattern or the thought. Once you become aware that you are wanting to eat emotionally, just take a piece of paper and start writing just all the thoughts. This act of writing will disrupt the thoughts that are causing you to emotionally eat. You can also just get up and move rooms. Go to the bathroom for a few minutes.

The third step is to allow yourself to feel the negative emotion. Just breathe and allow it. Feelings last about 90 seconds if you allow them. The quick tip is really just ask yourself this simple question: would a salad do? Just that question can disrupt and bring you into awareness enough that you can decide on what to do next. Sometimes you’ll emotionally eat. Don’t beat yourself up. Just keep doing this three-step process and you’ll be amazed at what a difference it can make.

Next week, I’m gonna dive into dopamine hunger, what it is and how to get a handle on it. You will not wanna miss next week’s TBoss Take. You’ll find it here on the podcast and all of our social channels. And if you wanna take this work deeper, keep an eye out for the opening of Transform Boss. You can learn more about Transform Boss at jointransformboss.com.

All right my 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 wanna learn more, come on over to bflycoaching.com. See you next week.

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