Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / A 1 minute habit that will change your weight loss

Transcript

A 1 minute habit that will change your weight loss · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

0:00
Music.
0:40
Okay, y'all, we're all so busy, and I know it can feel impossible to do all
0:45
the things for weight loss, plus everything else you have to cram into a day, right?
0:50
So today, I'm going to share my single biggest tip for how to manage your weight
0:55
loss, even in the crazy of your days.
0:57
And it takes no more than a minute. So let's get into it.
1:02
Okay, y'all, when I was reflecting back on, you know, I will plan out my content
1:09
topics ahead of time for the podcast.
1:10
And so when I was looking ahead for this episode, I was like,
1:15
oh my gosh, I cannot believe I have not talked about this.
1:18
I mean, I know there's probably been whispers of it, not whispers,
1:22
but like, you know, inklings of it in some of the episodes, but this topic deserves an entire episode.
1:29
Okay. And so let me just start with, I know that everybody is so busy.
1:35
Lord have mercy, do I know it. Okay, me too. Same sis, right?
1:38
And so it kind of stinks though, because if you sign up for a weight loss program,
1:43
or you just commit to trying, you know, to do X, Y, and Z to lose weight,
1:49
you mentally commit to doing things that are typically associated with weight loss, right?
1:56
Like tracking your calories and your macros, moving your body more,
1:59
drinking your water, getting more protein, the things we're always talking about
2:03
here, right? You mentally commit to those.
2:05
Okay. But the problem is, especially if you're not used to doing any of these
2:09
things, the problem is, is that the minute your life gets a little more overwhelming,
2:14
okay, or the minute your stress level gets too high.
2:19
You let go of things, which I'm always saying here, right?
2:23
It's like, if you're overwhelmed, if you're stressed out, what can you let go
2:26
of? What can you say no to, okay?
2:28
But what stinks is we often let go of the things that feel most unnatural to
2:34
us or feel most burdensome to us.
2:38
And if we haven't gotten into a good weight loss rhythm yet,
2:42
if we haven't gotten comfortable with the tracking or the exercise or the water
2:46
drinking, those are the things that go first, right?
2:49
Because they're the easiest to drop and they're the easiest to blame, right?
2:53
Because they're the most recent ones that we've picked up that may have led
2:56
us to feel that overwhelmed, okay?
2:59
And so I really hate that. And that's not really for this episode today.
3:05
But what is, is I want to talk about something else that you can do, okay?
3:11
Even when those things do feel overwhelming. They shouldn't,
3:16
you know, if they're done correctly.
3:18
But even when those things feel overwhelming, when you just feel like,
3:21
oh, my gosh, I cannot fit another thing, like between, you know,
3:25
getting everybody out of the door in the mornings, work stress.
3:29
I know a lot of my ladies go through seasons where work stress is higher than others.
3:33
And then, you know, kids stress if you've got ball, if you've got dance,
3:37
if you've got all the things in the evening, plus just getting home and actually
3:40
trying to spend some quality time with your people, right?
3:42
Like, because that should be priority whenever we do find a window of time.
3:47
I know all of those things already feel like not burdensome because you don't
3:53
want to say, you know, spending time with your people is burdensome,
3:55
but they take your time, okay? We only have so much time in a day and they take your time, okay?
4:00
And so I want you to know that your weight loss is not completely,
4:04
you know, not going to happen if you can't put all those other things into practice.
4:10
We're going to talk about the one-minute habit. if you could just get into this
4:14
one minute habit, it would change your life and it would change your weight loss.
4:20
Okay. And so that is to take a beat.
4:23
Okay. And I'm going to talk about this. That's what this whole episode is going
4:26
to be about, how to take a beat. Okay.
4:30
So thinking about it in the, in the context of just like we're advised to do
4:34
before we make any decisions, right?
4:37
Like if your boss came in your office and started yelling at you and was just
4:42
telling you all this crazy stuff,
4:44
you know, your initial impulse reaction might be to say like, I quit.
4:48
But we have been trained, right? We know better.
4:52
And so now we would take a beat before we just hollered that at our boss,
4:56
right? Like we would walk off. We would take a breath.
4:58
We would, you know, give ourselves time to cool down, okay?
5:02
Same in a fight with your husband, right? What do all the therapists say, y'all?
5:06
Walk away and cool off for a minute and then come back to it,
5:10
right? When there's a big decision at hand, like when you have a life-changing
5:15
decision at hand, do you make it in five seconds?
5:19
I mean, sometimes we're forced to, but most of the time, no ma'am,
5:21
we pray on it. We dwell on it.
5:23
We really want to make sure that that decision is the correct decision, right?
5:27
So you are taking a beat there, right? We do it with our kids.
5:33
You know, we encourage them to take a minute, okay? Slow down and take a minute.
5:37
Finish your coloring project and try to stay in the lines.
5:40
Like don't hurry through your homework, right? Like all the things take a minute,
5:44
okay? And so I use this term a lot in weight loss, taking a beat,
5:50
which is basically giving yourself time to think through.
5:54
Okay. And it, y'all, it should not, me saying that should not feel like burdensome or heavy.
6:00
Okay. No one is asking you to shame yourself when you take a beat.
6:04
No one is asking you to come up with some 20 step recipe when you take a beat.
6:08
Okay. And so I'm going to give you some examples of what this can look like
6:12
for just, okay, When you are in the midst, specifically, it's when you are facing
6:17
food in general, across the board, when you are facing food, take a beat.
6:23
Okay, so I'm just going to start throwing out some examples here because I think
6:26
these are really relevant for a lot of you and can be really helpful.
6:30
And then by the end of this episode, you will fully understand what I mean by
6:35
taking a beat when you come in contact with a food situation.
6:41
Okay, so the first one is, and my clients know all about this,
6:44
we have a whole tip sheet on this, okay?
6:47
And it is, like, say you're at a buffet, or this is specifically something we
6:53
use heavily during the holidays.
6:55
You're at a buffet, or you're at, like, you know, Thanksgiving,
6:58
where everybody brought a dish, and the whole counter is filled up with dishes,
7:03
right, of creamy homemade goodness, right?
7:07
So we say, take a beat and walk a lap around the entire table, okay?
7:13
Take a beat if you're at the buffet and walk. I mean, people have gotten annoyed
7:18
with me for doing this before, but ask me how much I care.
7:20
You take a beat and you walk up and down the buffet line to see what all is
7:24
offered before you grab your plate to fix it, okay?
7:28
So what this does in this example is it gives you a minute to survey,
7:33
okay? You're saying, oh, they've got the mac and cheese out today.
7:37
Oh, they've also got, you know, butter beans. They've also got the fried chicken.
7:41
They've all, you know, you see the things that they've got available.
7:44
And then you can mentally make note of which things you want to splurge on.
7:51
Okay, because around here, we are not never saying 100% no to the splurge foods, right?
7:56
But we are making sure that the things we choose are actually worth it.
8:01
And so oftentimes at a buffet or especially at Thanksgiving,
8:03
if we're at the beginning of the line, we see something that's like starchy
8:08
and cheesy or whatever. And we're like, okay, that looks good. Let me grab it.
8:11
But then we get further down the line and we're like, oh crap,
8:14
I got the macaroni salad. I didn't realize they had the macaroni and cheese too, right?
8:21
And so then what do you do? You put the macaroni and cheese on your plate too. Right?
8:24
Right? Whereas if you had known that macaroni and cheese was at the end of the
8:28
line, maybe you would have skipped over the macaroni salad. You feel me?
8:31
And so of course, once we've filled the plate, y'all, when we sit down,
8:36
we all become members of that clean plate club.
8:38
So it's really important to kind of protect the plate, for lack of a better
8:43
word, before you fill it up.
8:46
Okay. And so by taking a beat, you are taking that minute to kind of look and
8:51
say, okay, these are the things I'm going to fill, you know,
8:54
make sure I put on my plate because they look the best to me.
8:56
Visual matters too, right? Like if you tell me that there's macaroni and cheese
9:01
on the line, okay, that don't mean nothing to me until I see,
9:05
is that macaroni and cheese made with elbow noodles or is it them Kraft macaroni noodles?
9:10
Because, you know, it's a different, like I don't want the box macaroni and cheese.
9:13
I'll save my calories for something else, right? But if it's some homemade macaroni
9:17
and cheese, I'm choosing it. You know what I'm saying?
9:20
And so it gives you that visual image of kind of seeing what looks good.
9:25
And then you feel more confident in fixing your plate with the things that you
9:30
know are worth it in your mind that day.
9:33
Okay, so that's one example of just taking a beat instead of picking up the
9:37
plate and walking down the line kind of blind to what's coming next.
9:41
Another example of taking a beat is before you make your plate at dinner.
9:45
So you have been busy, you got home from work, hurry, hurry,
9:49
hurry and getting that dinner on the table.
9:50
Before you fix your plate, take one breath, mama.
9:54
Okay, take one breath and remember your intentions.
9:57
Okay, remember what you set out to do when you woke up this morning when it
10:01
came to your weight loss.
10:02
Okay, most of us blow it in the evenings. I mean, it just is what it is.
10:06
We kind of do our best throughout the day and we stay busy with work,
10:09
but it's like once we hit that door, we want snacks, we want dinner,
10:13
we want desserts, we want all the things, right?
10:15
And so before you make your plate at dinner or, you know, wherever,
10:18
any meal, honestly, but specifically your problem meals, okay?
10:23
Remember your intentions. Just say, okay, I set out to try to stay within my
10:28
weight loss calories today.
10:30
I am going to make my plate with decent sized portions.
10:34
If I decide I'm hungry again, or if I'm still hungry, I'll come back for more, right?
10:40
But start before you make the plate, again, once it gets on the plate.
10:45
I mean, I don't know many people that's just going to leave it there.
10:48
Okay, not myself included.
10:50
So once it gets on the plate, it's kind of like game over, right?
10:53
So before you make your plate, take that beat and remember your intentions.
10:56
And it's the same in the evenings. Like if you're one that has a habit of going
11:01
back for dessert, specifically, I have a lot of mamas that,
11:05
After they get their kids in bed, they like, they want something.
11:08
It's like, they feel like, okay, I have survived the day, right?
11:12
And so I need a release, right? Which is not, that is not, there's nothing wrong with that.
11:17
But do you need the ice cream? Take that beat and say like, am I really hungry?
11:22
Are my taste buds even just dying for this ice cream right now?
11:26
Or is this a habit that I have formed out of needing to just take some quiet
11:32
time for myself, you know, and to say, great job, mom, you know,
11:36
you did something awesome.
11:38
And so then what else could that look like if it's not the ice cream?
11:41
Could it look like, you know, turning on your favorite show,
11:44
reading a book, taking a hot bath without your phone nearby? Hello. Okay.
11:49
Taking a beat a different way after you put those kids for bed.
11:52
Okay. Is the same as making your plate, you know, at dinnertime.
11:57
And then another example of taking a beat is to just simply ask yourself,
12:01
are you hungry before eating it?
12:02
Okay, this is huge in my break room. People, my people who always have stuff
12:06
up in their break room, Lord, I'd be praying for y'all every day.
12:08
Okay, because I know it's so hard.
12:11
But like, are you really hungry?
12:14
Do you like, are you really hungry for the three hour old kind of getting crusty donut?
12:19
You know, are you hungry for like
12:21
the sus, you know, casserole that's been sitting there for a hot minute?
12:25
Like, are you even really hungry? Or are you just like walking by and it's just
12:30
your typical routine to grab something out of that break room or to grab something
12:36
out of the pantry when you're at home, you know?
12:39
So asking yourself, take a minute before and just say, am I hungry?
12:44
Okay, and you know what? The answer, like, it doesn't even matter what the answer
12:47
is, right? Because some of us will be like, I'm going to say no,
12:50
and I'm still going to grab it, right?
12:52
Right? I mean, and so it doesn't matter. It doesn't matter.
12:55
Because the most important part is that you are becoming aware of yourself and
13:02
of food before you consume it, okay? And that is the ultimate goal.
13:07
And then eventually, after that awareness is so strong and it is so there,
13:13
you will eventually be able to settle into saying, you know what?
13:16
No, I'm not hungry right now and I'm not going to have this,
13:19
you know, like, but that comes, that comes, but the awareness is the first step
13:23
in this process of just mindful eating across the board and feeling like you
13:27
have more control over overeating.
13:29
And so just asking yourself, am I hungry?
13:33
Before I eat it, the answer could be yes, the answer could be no,
13:35
you could eat it, you could not eat it, whatever, up to you,
13:37
but just asking yourself the question. Okay.
13:40
Also sipping your water for a minute before heading to the food, right?
13:44
That could be a really way, a really good way to take a beat, right?
13:48
So you could kind of make a habit out of before I put anything food wise in
13:53
this mouth, I'm going to drink my water for a minute.
13:57
Okay. That could just be a really good practice for you because what are you
14:00
doing when you're drinking your water?
14:01
You're thinking about, okay, my next step after this was going to be to go grab
14:06
that cupcake that was, you know, left over from the birthday party,
14:09
but do I, am I really hungry?
14:11
You know, do I really want to eat it right now? That kind of thing. Could I cut it in half?
14:15
All, you know, all the things that are just forcing you to think ahead about
14:19
the action before it takes place, okay?
14:23
Another example of how to take a beat is when you get to that drive-thru window, y'all.
14:30
Tell the drive-thru lady you need one minute.
14:34
Okay, like if we are creatures of habit at our typical drive-thru places,
14:41
our typical restaurants, you know, all the things, if we are creatures of habit there,
14:46
you're going to panic at the drive-thru window and just say,
14:49
okay, can I get the number two or whatever it is, right?
14:53
And so empower yourself here seriously and just say like,
14:57
can I get one minute and spend some time I'm scanning that menu for something
15:03
that you feel comfortable with for, of course, what your taste buds want,
15:07
but also for your weight loss intentions, okay?
15:11
That is the, like, there is not much that stinks more than kind of setting out
15:17
to do good in a day and then out of panic, sheer panic, not even like cravings, right?
15:24
But out of sheer panic, when you had to order out or whatever,
15:27
you just made an impulse decision that turned out to take you way over for the day.
15:32
Okay, so tell the drive-thru lady you need a minute. Scan the menu ahead of
15:37
time if that's possible.
15:40
Y'all, I am known for telling my kids, we are pulling through this drive-thru. I need you to be quiet.
15:45
Okay, and you know, that's common. That's common, Kirsten. We need to teach our kids that anyway.
15:51
Our kids don't need to be hollering in the backseat while we're ordering anything anyway.
15:54
But mainly it's for me, right so that I can focus on the menu and figure out
15:59
exactly what I need and then exactly how to order for the rest of the family
16:03
okay so asking that the drive-thru lady for one minute.
16:06
So you can confidently make a decision on that drive-thru menu so that then
16:11
you don't get to use that as an excuse for why you didn't, you know,
16:17
meet your weight loss goals today. Okay.
16:19
Another way to take a minute is to just slow down between bites.
16:24
Okay. Put your fork down. And I'm talking to myself, y'all.
16:27
I've been having some, like I had some, a gastritis flare. I had to take off this medicine.
16:32
And anyway, I got an upper GI and I have a hiatal hernia, apparently.
16:36
And so the nurse in my post-op or whatever, is that what you call it when it
16:43
was just like a little procedure?
16:44
But anyway, he, yeah, I guess it's post-op.
16:47
He said to me, I said, I said, what do I do with the hyaluronid?
16:51
Like, how do I best manage it? And he said, slow down when you eat.
16:56
And I literally started laughing hysterically because that is the hardest thing for me to do, y'all.
17:01
I hunch over that plate of food and I scarf it down. OK, so I just think it's
17:07
so funny that like that was my my number one, you know, charge.
17:12
There were a few other things he told me to do, too. But and then here I am telling you about it.
17:16
But it is it is very hard to do, especially when we have been go,
17:20
go, go, go, go all day long. Right.
17:22
But try your best to slow down. OK, put your fork down.
17:26
OK, take a sip of water between bites.
17:29
Talk to your people. OK, it's so funny, my kids.
17:32
You know this has been going on for a little over a
17:35
month now and so my kids and obviously Jess are
17:38
really aware of me trying to eat slower and
17:42
they're also aware of how hard it is okay for me to do and so during during
17:47
dinner now we play Halo Buffalo every night at dinner and usually one of the
17:53
kids go first and so it has been hilarious Sarah Mason will say mom I'm
17:59
I think you need, I think it needs to be your turn for high-low buffalo.
18:02
Like she'll pay attention to how I've been eating nonstop and not checking up.
18:07
And she decides when it's time for me to do my high-low buffalo because they're
18:13
trying to, you know, force me to stop eating for a minute, right? And to slow down. Okay.
18:19
And so they're trying to take care of mama's poor little hiatal hernia.
18:24
But so yeah, just that, right, can help obviously our digestion and help us
18:28
feel the fullness triggers sooner, right?
18:32
But it also just keeps us in check, mentally in check with, hey, we're eating, okay?
18:37
And this food tastes good. And I'm happy to be here. I've got my two feet on
18:42
the floor. I am present, right?
18:44
And all that matters in your weight loss. If we are speeding through life in
18:49
every blink of life, it is so hard to be present. And it's also so hard to reach goals.
18:55
We think the faster we go, the closer we're going to get to our goals.
18:58
Maybe that is the farthest from the truth.
19:01
Okay, so slowing down between your bites can really just keep you more present,
19:05
keep you more grounded, and prevent overeating later on in the meal.
19:11
Another way to just take a beat
19:13
is to sit back and take several breaths before going back for seconds.
19:19
Okay, so just, okay, your plate is full, and you did the whole thing.
19:24
You said, And, you know, I'm making small portions because I remembered my intentions.
19:28
That's what you said when you were making your plate, right?
19:31
And so you have now finished that plate of small portions and you're like,
19:35
well, I need to go back for seconds. That's kind of like your initial reaction, right?
19:38
Because still want to eat some more food.
19:41
Just sit back, sit back, spend a couple minutes of just breathing,
19:46
listen to everybody, you know, taking part in the conversation,
19:49
whatever, to allow yourself to really see if you actually are full and you just
19:54
haven't given yourself time to notice it yet. Okay, that one can be huge.
19:59
Another way to take a beat is before you head to food out of emotion or stress.
20:09
Y'all, this is such a big one.
20:11
When we are overwhelmed, when we have had a chaotic day, a stressful day,
20:15
it is so natural for all of us to head to food to solve it, okay?
20:22
And that will always be the natural reaction until you change it.
20:29
If we have been doing something for 20, 30, 40 years as a natural response to
20:38
stress or overwhelm or emotions, that is not going to stop happening.
20:44
And you are not going to stop being disappointed in yourself until you put in
20:49
an action step. You put in like a filter to stop it. Okay.
20:57
And so when you can be mid, I mean, you can take it all the way to mid eating,
21:03
right? All the way up till that point.
21:05
But if you could just drop the cookie, okay? And think, okay, I need to take a beat.
21:12
This cookie is not what I want, right? If you were on the way to the pantry,
21:16
if you were on the way through the drive-thru, baby, get out the line, okay?
21:20
And tell yourself, this food is not what I need to solve this problem, okay? I need prayer.
21:28
I need some big, deep breaths. I need some calm, okay? But I don't need food
21:35
because it's not going to help you.
21:37
It's not going to help you solve the problem or the emotion, right?
21:40
So just taking that beat before you go into that natural reflex habit of yours
21:48
can really be very, my goodness,
21:52
for my ladies who feel the emotional eating to their depths, right?
21:55
That can be very impactful for your weight loss, right?
21:59
Because what happens is obviously you didn't binge because, okay, you had the emotion.
22:05
You took a beat. You said, no, no, no. Maybe I'll just like literally walk to
22:08
the mailbox and back, take a deep breath, call my mom, like whatever you need
22:13
to do, like you rerouted that response, right?
22:17
So sure, you saved yourself probably a ton of calories because you didn't go
22:21
eat all your feelings, right?
22:23
But then also, you're going to find some pride in that later on.
22:27
And with the pride comes the confidence.
22:30
Okay. And so then, oh my gosh, it happens again next week.
22:34
You had another stressful day, something your boss said or something,
22:37
you know, your husband did or whatever, and you do it again instead of going
22:41
to, you know, get the pantry.
22:42
Oh, you were almost there this time, but you didn't do it.
22:45
You called your mom. You went on a walk. You took a bath. You read a book,
22:48
like whatever it is, and you didn't do it again.
22:52
And so now, oh, you're even a little more confident, right? Like you're flexing that muscle.
22:57
And so not only is it helping you, obviously, with your weight loss goals because
23:02
you're not consuming all that extra food,
23:04
but it's helping you with your mental strength and your emotional strength around
23:11
food and your confidence in facing it, right?
23:15
So just taking that beat can be life-changing in this area.
23:20
Also, taking a beat to just pray for strength, guidance, you know,
23:26
feeling full, whatever you want to pray for before meals or before the day.
23:30
Literally, just taking a beat, okay, before you go to a luncheon with girlfriends,
23:37
okay, or with work, and you've been worried about it because you don't want
23:42
to overeat, you've been doing so good all week, whatever,
23:46
Laura, please be with me during this luncheon, and let me focus more on the
23:49
company and less on the food.
23:52
You know, let me have the strength to push away the foods that I don't really
23:56
like anyway, that didn't really taste as good to me, but also let me have...
24:01
Like the acceptance of the foods that did and let me do that without shame.
24:06
Let me have those without judgment of myself, okay, so that I can fully enjoy this experience.
24:12
Whatever it is, right, a quick prayer before any encounter with food,
24:17
but especially the ones that kind of feel overwhelming to you, right?
24:20
In the mornings, Lord, I have been trying for five days in a row now to hit,
24:26
you know, my weight loss calories and every day I go over, please be with me today.
24:31
And help show me what I need to eat and what I don't need to eat and keep me
24:35
strong in that so that I can end this day proud of myself, okay?
24:40
Whatever it needs to be, take a beat and pray about it. It's never too small, never too small.
24:47
So I think all of these, right, the theme with them is really to just think
24:55
about the decision before it's made, right?
25:00
So often we make a decision and then we regret it afterwards.
25:04
And so this is just flipping the script on that. We're thinking about the decision before it's made.
25:10
And like I mentioned in so many of these examples, like you may fully think
25:15
about the decision, right?
25:16
And decide, nope, I am going to get that macaroni salad and that macaroni and cheese, right?
25:23
Nope, I am going to eat this three hour old crusty donut, like whatever.
25:27
You may end up following through with the actual eating of the thing, right?
25:32
But again, you are flexing that muscle of,
25:37
learning how to discern and learning how to navigate food so that it stops feeling
25:44
like such pressure. Like it's really hard to explain.
25:47
But after doing this for so often, you just start to assume the control of food
25:52
instead of feeling like food has control over you.
25:55
So many times you'll see our ladies talking about, I had, you know,
26:00
cake and ice cream, you know, at my baby's birthday party and I went back for
26:04
a second slice of cake and it was worth it.
26:07
I have, you know, they'll say things like, I am not worrying about it a bit, right?
26:11
And so what they're meaning is, yeah, it probably took them over on their calories that day, right?
26:15
Two slices of cake and ice cream plus party food probably took them over on
26:19
their calories that day, right?
26:20
So they're not saying, you know, I'm going to still, you know,
26:24
lose the same amount of weight this week. That's not what they're saying.
26:26
But they're saying, I have the mental strength. I have the confidence that I
26:32
made that choice knowing what the outcome might be.
26:36
And I still made it anyway. So that then on the back end, I'm not feeling regret
26:41
and shame about it because I was confident on the front end in the choice that I made. Okay.
26:47
And so that's what this is training you to do. It's to think about those decisions
26:51
ahead of time and on them, therefore removing you as the victim to food and
26:59
instead putting you in charge of the food, right?
27:02
And that is so powerful for a life, like a healthy living lifestyle in general
27:08
and a life of healthy weight loss.
27:12
So I will say for me, I mentioned it a couple of times, but like breathing really makes a difference.
27:19
Y'all I'm, I'm learning in my personal life and really, really doing a lot of
27:23
work in this area actually, but we are not breathing very often.
27:27
Like it's usually shallow breathing.
27:30
Like shallow, nonproductive breaths. And so just by like taking a few deep breaths
27:36
into your belly, okay, or a box breath, right, can really help you to just come back to your body.
27:45
Okay, a lot of time we're just kind of floating around with too many thoughts
27:47
going on in our head. And so we're not fully present in our body.
27:50
And so just by taking a few breaths in this time that you're taking the beat
27:55
can really help you say, oh, yes, okay, I'm going to really try to, you know,
28:01
fix smaller portions, or I'm really going to try to slow down between my eating
28:05
or whatever it is that you might be, you know, facing in that specific eating moment.
28:10
So never, do not doubt the power of a couple of deep breaths, y'all.
28:14
They can be so powerful in all decisions in life, honestly, and managing your
28:21
emotions through those decisions.
28:23
Okay, but so I hope this was helpful. I just, y'all, this, again,
28:27
try it. Just try it, okay?
28:28
If there is nothing else you can do right now on your weight loss for the next
28:32
week, say, I'm gonna take a beat.
28:34
When I come in contact with food, I'm gonna take a beat.
28:38
Okay, and it may take you a minute, right? To be like, hey, what's the beat
28:42
supposed to look like here right now with this lunch that they catered in from
28:45
McAllister's or whatever it is.
28:46
You know, like it's gonna take you a minute to kind of navigate how it should
28:51
go and how it should feel for you specifically and what things you might want to focus on.
28:56
But I hope those examples that I gave you today were very helpful.
28:59
So in this, and as always, y'all remember to say grace.
29:03
Thank you for listening to today's episode of Say Grace Podcast.
29:08
Music.