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The way I am losing weight in a manageable way right now · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

• 0:39
  All right, y'all. Today, we're going to talk about something that I feel passionately
• 0:43
  about. I have felt passionately about this for years and years and years.
• 0:48
  And honestly, I don't think we can get enough of this conversation.
• 0:53
  It feels like for all of us, right, we go through the seasons of life and we're
• 0:59
  like, okay, I can't do it all this season, but next season, right? And then what happens?
• 1:05
  The next season brings its own set of problems, right?
• 1:08
  And so for me, I have specifically seen this very loud and clear over the past
• 1:14
  couple years in my life. And so right now, right, I got a whole baby.
• 1:19
  I've got three, you know, three kids in general, which that's way more than
• 1:23
  two kids, if y'all did not know, with the holidays coming, with a whole house
• 1:29
  to take care of, you know, a business to run.
• 1:34
  I have a lot, right? And so I can't do it all.
• 1:39
  But even still.
• 1:42
  I have about eight to 10 pounds I'm still trying to lose from this baby,
• 1:46
  right? And like, I would like to do that.
• 1:49
  And I know at this point in my life that I could say, oh, when things are less busy, I'll get to that.
• 1:57
  But I also know well enough that
• 1:59
  that time will never come unless I start making strides towards it now.
• 2:03
  And so I know this is something a lot of us struggle with, like this,
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  we want to be able to go all in on whatever goal it is we're trying to achieve, right?
• 2:12
  And so for a lot of ladies that come to me, they're like, I know I need to do
• 2:17
  this, but I need to get to a point where I can go all in.
• 2:20
  And I'm like, sis, I'll catch you in retirement. And even then,
• 2:23
  some of my retired ladies would be like, no, I'm busier now than ever, right?
• 2:26
  Like, it is impossible as the women we are in the culture that we live in,
• 2:34
  with the responsibilities that we have,
• 2:38
  to be able to go all in on things like it just is.
• 2:42
  And so really what we need to be saying is, OK, I need to just start making
• 2:48
  manageable steps in the right direction for my health.
• 2:52
  Right. And so if you caught last week's episode, you caught me talking about
• 2:56
  how when it comes to my health, right, like all those other things I just mentioned.
• 3:01
  Yes, I've got to deal with those. But when it comes to my health,
• 3:04
  exercise has to be that priority for me right now in the health bucket.
• 3:09
  And so even though I would love to lose these eight to 10 pounds,
• 3:13
  right? Like I know exercise has to come first. And so.
• 3:17
  What do I do? Like, I'm still trying to lose the weight. I know exercise helps,
• 3:21
  but sometimes it can make things even more complicated when you're looking at the scale, honestly.
• 3:26
  And so, so what can I do to take steps towards my weight loss that are manageable in this season?
• 3:38
  Okay. And by manageable, I mean, I have not created a checklist of sorts that
• 3:45
  I'm trying to abide by, right? To where like, if I miss one day of whatever
• 3:50
  it is I said I was going to do, then I'm a failure, okay?
• 3:53
  But that is not what I mean by manageable. What I mean is I have outlined a
• 3:58
  couple things that I know will move the needle, that I know will aid me in the weight loss.
• 4:05
  And those are things that when they fit inside the parameter,
• 4:09
  it's always where my priority goes. It's always where my brain goes.
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  They are easy to me. They are doable.
• 4:19
  And so that does not mean things like I'm going to meal prep every meal or I'm
• 4:27
  going to cook things from scratch.
• 4:30
  In fact, I love to cook from scratch. Side note, it's one of my favorite things
• 4:33
  to do. I love a scratch made meal. And like, if you've been around me lately,
• 4:37
  you have heard me talking about all the random things I'm like throwing together for dinners.
• 4:43
  I am grabbing things in jars and boxes that you would have never seen me buy
• 4:47
  before at the grocery store.
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  Like, and so, yes, cooking from scratch is manageable for, or not manageable,
• 4:55
  but effective for some goals when it comes to weight loss.
• 4:59
  But for me, I know that that is not a manageable task in my days right now.
• 5:03
  So anyway, I'm rambling.
• 5:06
  I want to drive home the manageable piece, right? Like, because some people
• 5:10
  are like, well, I know to lose weight, I need to do more cardio.
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  So I'm going to start, instead of waking up at 5 a.m., I'm going to wake up
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  at 4 a.m. every morning and go run. Like, y'all, waking up at 4 a.m.
• 5:21
  Makes me want to barf anyway. But then waking up at 4 a.m. and hitting the ground
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  running, literally running, like, oh my God. Now, if you're one of those people
• 5:30
  that that comes easy to you, then great. But for me, that sounds like torture.
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  And for a lot of people it is torture and it's like a form of punishment somehow
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  like have you ever noticed how we make our health goals,
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  out of kind of a punishment mindset like I know I need to lose weight so let
• 5:47
  me only eat lettuce and let me run five miles a day when you hate lettuce and
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  running you know you would rather do anything but and so,
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  I just I want to drive that home before we head into this episode,
• 6:00
  because I'm going to tell you,
• 6:02
  right, like what I am going to do.
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  But if some of these things sound like total barf to you, then we need to come
• 6:11
  up with a different plan for you. Okay. And at the end of the episode,
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  we're, I'm going to tell you how you can do that. Okay. So.
• 6:19
  Starting out manageable means, right? It does not have to be perfect.
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  It needs to, you need to have an idea of how it can fit into your days,
• 6:28
  but it needs to fit as easily as possible, right?
• 6:31
  And if it doesn't fit that day, we're going to, it's not going to make or break
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  us. We're going to have that mindset of, okay, I knew I could not go all in.
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  And today is an example of that, right?
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  And always remembering, which I'm always reminding y'all of here,
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  always remembering that we're not using our chaotic days as an excuse to then
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  not try or not have that discipline or throw in the towel and say, you know what, this is.
• 7:00
  A sign from God that I need to go eat, you know, a large milkshake.
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  Like that is not the mindset I'm talking about. But the mindset is we are waking
• 7:08
  up every day saying, I know that these tasks that I have set out for myself are manageable.
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  They are doable in my normal day-to-day life, my normal day-to-day life,
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  whatever that looks like for me and for you.
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  But I do also know that there will come days where life be harder than other
• 7:26
  days, right? And so if I can't reach these tasks today, then that is okay.
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  And I will still wake up and try at it again tomorrow, right?
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  That's where this mindset is rooted in.
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  So my first thing that I am doing religiously, okay? And this serves me not
• 7:48
  only for my weight loss, but also just for my sanity, honestly.
• 7:52
  And this is nothing new for me, y'all. I meal plan weekly.
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  It is a non-negotiable for me. Now,
• 7:59
  I used to meal plan on Sundays for the whole week. And I'll be honest with you,
• 8:04
  Sundays have been a little more crazy around here than normal.
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  And so I've gotten into this weird thing where I'll like meal plan on a Wednesday
• 8:13
  for the rest of that week all the way into the next week.
• 8:18
  And that has been really like really beneficial for me.
• 8:21
  Two, the grocery store has better produce.
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  If I hit Kroger on like a Thursday day for all my groceries for the whole following week.
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  Like it is so much better options and better stocked than when I go on Sundays.
• 8:35
  You know, anyway, that's a side note. So I am meal planning.
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  And when I say I'm meal planning, I am literally saying I'm going to have this
• 8:44
  meal on Tuesday, this meal on Wednesday, this meal on Thursday for dinners, right?
• 8:47
  And I'm also planning what I'm going to make for lunch. Now,
• 8:51
  I do typically try to have the same lunch for about a week until it either runs
• 8:55
  out or I get tired of it. And that's just how I am.
• 8:58
  Also, there's not probably one week for me that I don't end up like picking
• 9:03
  up lunch out at some point or another. So I do get that break in between,
• 9:07
  but that's just easier for me to keep a solid, steady lunch and breakfast too.
• 9:13
  But for dinners, I've told y'all this on here before, I look at my calendar
• 9:18
  first. I see like, okay, we've got soccer on this day. We've got dance on this
• 9:21
  day. Jess is gonna be doing this on this day, whatever.
• 9:24
  And then I kind of plan the type of dinner that we're going to have on that
• 9:28
  day. Like, does it need to be one that quite literally takes five minutes to throw together?
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  Or do I have a little more time to spend a little extra effort on one of my
• 9:37
  favorite recipes that evening, right?
• 9:40
  I always leave a day, a day's gap in there, even though like.
• 9:47
  I'm hoping to cook all these dinners throughout the week that I've planned.
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  I recognize that like last week, oh my gosh, my car broke down in the middle
• 9:54
  of Target. And so I had planned to cook dinner that night. And guess what we
• 9:58
  got? We got Huey Magoo's instead because we were trying to get my mom's vehicle
• 10:01
  to me and all this different stuff.
• 10:03
  And so things happen, right? And so I've just noticed that that helps me not
• 10:08
  overbuy on groceries is if I just leave like a blank day.
• 10:13
  And it's either we can do leftovers, we can do pickup or it just I'll have to
• 10:17
  rearrange and maybe make tomorrow's dinner on that blank day and figure out
• 10:22
  something different for tomorrow.
• 10:23
  You know, and I always have stuff for like nachos or something tacos in my in my pantry anyway.
• 10:28
  So anyway, meal planning is something that really keeps me on task and make
• 10:34
  sure that I don't end the end of an exhausting day and say, let's just pick up.
• 10:42
  Right? Because sometimes deciding where you're going to pick up takes more brain
• 10:46
  power than just executing the 10-minute dinner that you put on your meal plan, right?
• 10:50
  Now, I use a lovely app for this. I have no affiliate with them whatsoever,
• 10:54
  but man, I wish they would give me something because it has just saved my life
• 11:00
  and so many of my clients' lives.
• 11:02
  And the app is called Paprika 3. Now, you do pay like three or four dollars
• 11:05
  for it. Totally worth it, like life-changing three or $4 right there.
• 11:10
  And you can store all your recipes there.
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  And even by recipes, I mean like I have tacos in there as a recipe.
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  And so then on the ingredients, I have put taco shells and meat and cheese and
• 11:21
  sour cream. You know what I mean?
• 11:23
  And then you just plug it in on the day that you want to have it.
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  And the ingredients are there for each recipe.
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  So then you can export it right into a grocery list right on that app.
• 11:35
  So you meal plan, you keep your recipes, and you grocery shop right there on
• 11:40
  that app. It does have the capability to.
• 11:43
  Keep track of what's in your pantry, like you can, you can, the word is escaping
• 11:49
  me, but you can, I don't know, y'all are probably hollering the word at me right now.
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  You can keep track of what you've got in your pantry and your fridge,
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  and that helps you with grocery shopping, but that's just a little too,
• 11:58
  too much for me. So, okay, my number two thing that I'm doing to try to lose
• 12:04
  weight in a manageable way right now.
• 12:07
  Finding protein, fiber, and water in my days. Okay.
• 12:13
  Protein, fiber, and water. Okay. I am not necessarily trying to hit a number
• 12:19
  goal. Y'all, some people get so obsessed with their number of protein grams.
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  And you know what happens?
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  You like don't hit it. And then you feel like such a failure.
• 12:29
  And so then you're just kind of like, screw this. I'm not going to track protein, right?
• 12:32
  Like that's really not the goal. And that's the case with tracking across the board.
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  Like you, like we don't want you to be so driven to make the numbers match up
• 12:41
  perfectly that you are, you have anxiety around choosing foods because,
• 12:47
  oh, this has 13 grams of protein and that has 16 grams of protein.
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  And I really want the thing that has the 13 grams of protein,
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  but I know I need that extra three grams to get to my number today.
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  Like, oh, you know what I mean? Like that is not the point of tracking any number.
• 13:01
  The point is to just kind of see where you're at and then say,
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  okay, how did I land today? Was I hungry?
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  Did I feel like I needed more energy at the gym? Like, okay,
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  now let me look at my tracking and see like, well, I really under ate on carbs.
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  So that explains why I could not run as far as I usually can on the treadmill,
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  right? Like that is the true point of tracking. And so for me as a.
• 13:27
  These things are very important right now, but they're very important to you
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  as well. Protein, fiber, and
• 13:33
  water, right? Protein and fiber because they're going to keep you full.
• 13:36
  Protein and fiber serve you best in fullness. Now, fat plays a part. Carbs play a part too.
• 13:42
  But if you've got some good solid fibrous foods and some good solid protein
• 13:47
  foods in every one of your meals, you will notice that it will stretch you longer throughout the day.
• 13:54
  A huge gain, and I've talked here before about how protein is just not my jam.
• 13:59
  I don't love a protein food. I'm always under on my protein grams.
• 14:02
  But as a breastfeeding mom, my calorie needs are a lot higher right now.
• 14:06
  And so I'm like, okay, I've got to be more dialed in on protein or else I will
• 14:11
  eat cookies and crackers all day long, right?
• 14:13
  And so I have noticed just for me, just this one shift, I shared this with my
• 14:19
  clients a couple weeks back.
• 14:20
  This one shift for me is in the afternoons, I am getting tired.
• 14:26
  Obviously, sleep is just not, Evie is doing wonderful, but she still is like
• 14:32
  waking up making noises in the middle of the night. And just Shelby,
• 14:35
  if you're listening, I don't want to hear it how we need to move her out of
• 14:37
  our room. I'm not ready yet. Okay.
• 14:39
  But she does make noises in the night.
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  And she wakes up at 5am lately. And so I'm just a little tired, right?
• 14:48
  And so by lunchtime, I'm like kind of feeling that. And so I have been taking
• 14:54
  a little bit of cold coffee and pouring it into a protein shake.
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  And this for me, protein shakes are not my favorite. I don't usually do that
• 15:02
  like consistently in the past.
• 15:05
  But this for me has been a game changer. The way it holds me all afternoon,
• 15:11
  really almost till dinner. Like sometimes I'll have an easy snack with my kids,
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  when we get home from school.
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  But for the most part, I'm held, you know. And just that alone,
• 15:20
  adding that like 25, 30 grams of protein in has really helped me with satiety.
• 15:26
  And when we're full, y'all, when we feel held and we feel like.
• 15:30
  You know, stable, there's not another word for it. Like our bodies feel stable, not shaky, right?
• 15:36
  Then we're less likely to make poor snack decisions, right?
• 15:40
  Like I may still snack with my kids when we get home, but it's going to be like
• 15:44
  a handful or two of popcorn, right? Or I'm so obsessed right now with sugar
• 15:49
  snap peas. I don't know why I'm just so obsessed with them dipped in ranch.
• 15:53
  So it may be something like that versus me sitting down and having like a whole
• 15:57
  bowl of cereal or like chips and dip or you know something that is a little
• 16:01
  more high calorie right and so,
• 16:04
  that alone is a win when we feel held when we feel that that good satiety and
• 16:10
  that can come from protein and fiber and then obviously water as well right
• 16:15
  like I've talked to Tom blue in the face here about water.
• 16:18
  And so I won't dive into it as much today. But like, we know we need water for
• 16:22
  our body to function properly.
• 16:24
  And if our body isn't functioning properly, then it's going to be sending us
• 16:28
  all these signals that may make us want to eat more or, you know,
• 16:32
  choose less healthy items out of a craving, right?
• 16:36
  So my third thing that I'm really focusing on is to stop and tap into satiety
• 16:47
  and hunger cues, even in the chaos, right?
• 16:49
  Like I told you, I'm breastfeeding. And so sometimes I'm hungry.
• 16:54
  Not sometimes I'm hungry. I am hungry, period.
• 16:58
  I am hungry often. Okay. And so I, my brain is just constantly like, okay, do I need to eat?
• 17:06
  Do I need to eat? And also that comes with the urgency in my day to day,
• 17:09
  right? Which I know a lot of you can, can relate to. It's like when you finally
• 17:13
  have a minute to check up and breathe, you're like, okay, I've got five minutes.
• 17:17
  Should I eat something? You know?
• 17:19
  And so when, when my brain goes there, when I start thinking about that,
• 17:23
  I think about, okay, am I wanting to eat just to eat?
• 17:28
  Or do I actually physically feel like I need something? Like really just noticing
• 17:35
  and checking in with your body before you let your brain lead you to the pantry, right?
• 17:40
  That is something that, because too, like we are, you know, surrounded by good yummy snacks.
• 17:46
  We are finding more and more opportunities for ice cream and,
• 17:52
  you know, treats with friends and and even alcohol lately, right?
• 17:57
  And it's like, okay, am I going to have this because it's here?
• 18:03
  Or do I really even think I need this right now?
• 18:06
  You know, and just really checking in with yourself. Again, there's no shame
• 18:10
  one way or the other, right? But you do need to actively check in and make a
• 18:15
  decision for yourself, right? Like check and really ask yourself that question.
• 18:19
  Is this something I want?
• 18:21
  Is this something I need, you know?
• 18:24
  And then sit with that for a minute before you, you know, get the second scoop
• 18:29
  of ice cream on your ice cream cone or whatever it is with your kids.
• 18:33
  And so that is something I have really been tuning into.
• 18:37
  And so these three things, y'all, I just want to like make a point to say,
• 18:42
  yeah, the meal plan is pretty, you know,
• 18:46
  The planning of meals requires, you know, actual effort, right?
• 18:52
  Like I have to sit down with my phone.
• 18:56
  Usually while I'm nursing Evie, I'll do it. And like put my brain to the test,
• 19:01
  looking at our calendar, looking at this, that, and the other,
• 19:03
  looking what we have in the fridge already.
• 19:05
  That takes some effort for me. But the other two are truly just checking in
• 19:11
  with myself, right? Like those two are just checking in with myself.
• 19:15
  Because like I told you, I'm not tracking protein and fiber numbers or water ounces right now.
• 19:20
  I am just looking around and thinking about these things each time I eat, right?
• 19:26
  Like, could I replace, you know, could I add a little more chicken on my plate
• 19:32
  at dinner and a little less, you know, of the rice or whatever?
• 19:36
  Like, it's just an awareness thing.
• 19:40
  Could not make my plate as large for dinner, because I'm recognizing that I'm
• 19:46
  not as hungry because I did have a snack at four o'clock.
• 19:49
  These are just easy things that, but they're easy, but they require discipline
• 19:54
  in the act of, okay, I've got to stop right now.
• 19:59
  Before I shove my face, before I move on to the next task, before I'm distracted
• 20:04
  by this, that, and the other, my kids and my phone and my whatever, I have got to stop.
• 20:09
  And check in with myself and focus on myself only for just a few seconds,
• 20:14
  literally seconds, and make a decision here, right?
• 20:18
  And so that's what those last two are really about.
• 20:21
  And that can be hard sometimes, right? But the more you practice that,
• 20:26
  the more you do it, the easier it becomes. And honestly, you can do it more
• 20:30
  efficiently in passing and stuff. And so.
• 20:33
  Some people don't like that. Some people want a checklist, right?
• 20:36
  But I'm here to tell you that you get sick of the freaking checklist.
• 20:40
  Anybody who's tracked consistently, sometimes you get sick of it.
• 20:44
  Anybody who has said, did I meet my X amount of protein gram?
• 20:47
  You get sick of that, right? And so this is something that I know I don't have
• 20:50
  the capacity for in my season right now to have yet another checklist.
• 20:55
  Like my kids be giving me enough. My house be giving me enough.
• 20:59
  This business be giving me enough of checklists to follow, right?
• 21:03
  And so for me, it's going to have to be just this checking in and this noticing
• 21:08
  myself. And y'all, it goes such a long way.
• 21:10
  Like, it goes such a long way, you know?
• 21:13
  And so I hope that was helpful today. I hope that it encourages you,
• 21:19
  right, to say, I can do this. Like, I can make steps in the right direction
• 21:25
  because y'all, it is the end of October. And what does that mean?
• 21:28
  November is coming and December is right after that.
• 21:30
  And please do not let yourself be one of these people that catches herself binging
• 21:35
  at all these holiday parties saying, I'll start in January.
• 21:39
  I'll get back on track in January. And then in January, you are so mad at yourself
• 21:43
  because you have regained weight or you have gained even more weight,
• 21:47
  right? Like do not let that be you.
• 21:50
  And that decision comes right now, today. You're not waiting until next week,
• 21:54
  right? We're not waiting until Monday.
• 21:56
  We're not waiting until the first of the month. It is today because you can
• 21:59
  come up with manageable things that you can do in your day-to-day right now
• 22:05
  that will help prevent you from the weight gain.
• 22:08
  Not make you, you know, suffer, but help prevent you from the weight gain and
• 22:13
  possibly even see that weight loss, okay?
• 22:16
  And so, with that being said, we have got something special happening.
• 22:21
  It is our final challenge enrollment in this format at this price, okay?
• 22:31
  It is heavy on my heart to even say that, y'all, but it is time for a change.
• 22:36
  And we have got some great things coming in 2027.
• 22:42
  And we wanted to really give you guys an opportunity to come in in this format,
• 22:48
  but also be front row seat for what we've got coming next.
• 22:53
  Right. And so our next challenge starts October 26th for our current clients
• 22:59
  and then any new clients who come in with us.
• 23:01
  October 26, and it will run all the way up until Thanksgiving.
• 23:06
  And then through the holiday season, we have another special,
• 23:10
  it's not a challenge format, but it is a format of we keep you accountable every
• 23:15
  day, again, to help our clients prevent that weight gain and even continue losing
• 23:19
  if they so choose as we head into and through the holidays.
• 23:25
  And then in January, we will hit the ground running with our clients.
• 23:29
  But October 26 is when we start this last challenge.
• 23:34
  And that will be your last time to enter into that program this way.
• 23:41
  So we will cut off entry for anyone who is not already a member to prepare for
• 23:48
  the changes. We just, we want to give us that good.
• 23:52
  Gap between the changes that we've got coming and, you know,
• 23:56
  kind of tying a bow on all these wonderful things that we have.
• 23:59
  And so definitely going to be your cheapest way in is if you hop in now with
• 24:04
  us for this last challenge. And two, it's the perfect way to help you do the
• 24:10
  things that I just identified, right?
• 24:12
  To help you say, okay, I know I want to get started somewhere and want to make
• 24:18
  a manageable plan for myself.
• 24:19
  And why not get some awesome resources and accountability from some dietitians
• 24:25
  along the way, not to mention a community of hundreds of women doing the same thing, right?
• 24:31
  And so if you want to hop in with us for the final challenge enrollment,
• 24:36
  you can go to perfectfitnutrition.com backslash deets, D-E-E-T-S.
• 24:45
  Okay, and I'm going to put that link in the description.
• 24:48
  We start on Monday. I do recommend hopping in a little sooner if you can,
• 24:52
  just to kind of get familiar with your app and get your personalized numbers
• 24:57
  and get settled before we hit the ground on Monday.
• 25:01
  So we'd love to have y'all reach out. If you have any questions about that,
• 25:05
  support at perfectfitnutrition.com.
• 25:08
  You can email us there or you can go to our contact form on our website.
• 25:11
  But anyway, as always, I hope you guys continue to say grace,
• 25:16
  especially in your weight loss.