Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / How to eat normal food and lose weight

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How to eat normal food and lose weight · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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Music.
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Down here, we know that the habits that you use to lose weight also need to
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be the habits you use to keep it off.
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Y'all, this is why I do not promote any type of restriction in the name of weight loss.
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We just know that it never works. We know that eventually you are inevitably
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going to start eating cake or ice cream or cheese or whatever it is again,
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and then you'll see the weight come back on.
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Okay, so we want you to be able to navigate not only maintaining the weight loss,
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but we want you to be able to navigate losing the weight loss in a way that
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is realistic and in a way that is going to last you for your lifestyle.
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Okay, so this means bringing in your normal daily eating habits to your weight loss lifestyle.
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Okay, but for those who have not had as much experience with the idea,
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of losing weight while eating all foods, like without the restriction,
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those of us who have had this diet mentality for literally our whole entire
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lives, this concept can feel really overwhelming, okay?
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It's like, she says I can eat cake and lose weight, but like,
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how on earth? Like, this makes no sense in my brain, right?
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And so that is what I want to talk about today, okay?
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I'm going to talk in depth about our most common strategy here at Perfect Fit
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Nutrition for eating normal food and losing weight.
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Okay, so I've got five steps that lead you to this.
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Okay, five steps that will lead you to eating normal food and weight loss.
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So stick with me on today's episode because I feel like you will,
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if you are one of these people that like truly cannot fathom, how are these people,
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how are all her clients with their success stories saying like they didn't give
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up creamer in their coffee and they didn't stop eating carbs and they enjoyed,
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you know, donuts and all the things like, how are her people doing this?
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Like you literally don't understand it at its core.
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This episode is for you, okay? So stick with me.
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Okay, so the first step, which you've heard me talk about here before,
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which is knowing your calorie and macro needs.
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Okay, this matters, y'all. We can pretend like it doesn't.
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Like you can find the people on the internet that are like calorie counting, macro counting.
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Like, you know, you can find those people and you can see those people and you
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know they may have a point like some of their points may resonate with you okay um,
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But at the end of the day, those people, like either their objective is not
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weight loss or they haven't had to lose weight before. Okay.
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You know, there are a lot of people out there who will like dump on calorie and macro counting.
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But again, they are not concerned with weight loss. It's more about like a healthy
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relationship with food or whatever.
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And so that is one thing that I pride myself in here is we are weight loss focused,
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but we are also a healthy relationship with food focus. And that requires some
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plugging in, right? Because it requires a lot of self-work.
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And so we do both, right? And we never wanna see anyone get so obsessive over their food.
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But you have to freaking understand food. Like you have to understand your body
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and what it needs, right? You have to understand how that looks in order to
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see the weight loss, okay?
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You just have to. So, because everyone is different, like your friend could
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eat, you know, a certain amount of calories a day and drop 10 pounds,
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but you could eat those same amount of calories per day and like gain weight.
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Like it, it, it, you have to know what your body needs to a,
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just live day to day. Like what would your maintenance calories be?
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What would it be if you weren't trying to lose weight and you're just trying
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to like survive and thrive baby? Okay.
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And then to be like, what would you, then what would it look like if you wanted
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to gain weight? Like we would go above those maintenance calories, right?
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And then what would it look like to lose weight in a healthy way that is not
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putting you into a deprivation state, okay? And so it requires a professional for that.
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You know, your girlfriend's calorie count isn't going to work for you because
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it requires a professional for that.
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So the first thing you need to do is know your calorie and macro needs, right?
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And the second thing you need to do, which is what I just kind of said,
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is understanding how the food stacks up to that.
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So understanding how you're eating is.
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Is going to come up against what the numbers say you need, okay?
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So how are the calories you're consuming in a day matching or comparing to the
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calories your body actually needs in a day?
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Are they way higher? Are they way lower?
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Okay, same with the macros, like kind of how are they looking, right?
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We don't stress a whole lot about macros at first just because it is overwhelming.
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But like if you're trying if you're a heavy exerciser
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and you're trying to like make sure your muscles are getting
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recovered and trying to make gains if you will
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you know this matters right and so
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how do your macros look compared to what you need but then also aside from that
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what do the nutrients look like like are you just say let's say you know for
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weight loss you need like 1500 calories a day are you filling those 1500 calories
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with total crap like is it just like empty calories,
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like packaged foods, lots of sugar,
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lots of sodium, lots of just, you know, junk, really?
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Like, how is that working out for you? You know, just seeing how are you,
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like, are you starving all day because of this?
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Because you're not getting any of those good, solid nutrients in to serve your body?
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Do you feel like you are, you know.
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Your hair is falling out, your skin's not as great, you've got,
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you don't have much energy.
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Like all this can happen because of how the food is affecting your body, right?
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And so kind of just, again, this is just an understanding. This is just a knowing.
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You know how many calories you need now, how many calories and macros you need.
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And then now you're trying to understand how what you put in your body every
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day matches up with how things are feeling, right?
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Okay. And so then from there, step number three is to know your non-negotiable foods.
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Okay. And so we have our ladies do this in the program. Like we have them write
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down foods they refuse to give up.
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It's like it's like a total freeing thing, like an undoing of diet mentality, right?
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Because when you start a weight loss program, you usually think, okay, here I go.
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I'm about to give up, you know, my creamer in my coffee.
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I'm about to give up, you know, my afternoon sweet snack. Like you just think that.
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You think that's what you got to do for weight loss. We talked about it on last
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week's episode about deprivation, right?
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And so in our program, we start with, like you literally start the program and
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you write down what foods you refuse to give up for weight loss, okay?
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And so this can be anything for me. It's creamer in my coffee.
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It's a glass of wine or two or three, depending on the weekend, on the weekend, right?
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It is, I have to have something sweet after lunch and dinner.
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It's small, but I just, it's just who I am. I have to have it,
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okay? It is pizza with my family's on Friday night. So it's different.
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It's donut Fridays on Friday mornings, okay? And so it just,
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it is what it is for you, right?
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What are those things that you feel like every time you've tried to lose weight
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in the past, the things that you revert back to that cause you to start falling off the wagon,
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right? So what are those things? Is it bread?
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Is it rice? Is it ice cream? Like what is it?
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And then those are your non-negotiable foods, okay? And so these can appear,
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like for me, donuts are only on Fridays, right? It's not every day.
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But also for me, So coffee creamer is every day, okay?
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And so just kind of being aware of, all right, how often do I eat pizza?
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How often do I go to Mexican?
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How often do I have coffee creamer? You know, and again, that's different for
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everybody, but there's just something really freeing and eye-opening about identifying
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those and then saying, like, I'm not giving this up.
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So then we move on to step four. But before I get to step four,
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I want to talk about this, okay?
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So because in step two, we talked about how understanding how foods stack up.
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Like understanding, okay, okay.
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What am I eating and how is it making me feel and how is it affecting,
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you know, my fullness and how is it affecting, you know, how is it matching
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up to my calorie intake and all of that?
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And so we have to be strategic here. We have to be aware.
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We cannot just live willy nilly here. Okay. And that's part of this.
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Like we have some people that come into this program and they're like,
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oh yeah, I'm going to lose weight eating foods I love.
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You know what I mean? And then they like, don't plug in on the rest. So what are they doing?
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They're walking around just eating foods they love nonstop, you know,
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and not paying attention to the other steps. You have to hit all of these steps, okay?
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You have to know your calorie and macro needs.
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You have to understand how the food you're consuming affects all of the things, okay?
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Affects your calorie and macro needs, affects the nutrients you're getting in,
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affects the fullness that you're feeling, okay?
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Affects how your physical body is feeling, okay?
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And then, yes, knowing your non-negotiable foods and having them,
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but also with a knowing, with an understanding, right, that,
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okay, if I have this cookie,
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I know that's not going to fill me up as much as an apple would for the same amount of calories.
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So what am I going to do to help myself in this moment? Like,
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what am I going to do to offset that?
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Am I going to pair it with a protein? You know, am I going to lighten up my
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dessert this evening so that I can have the cookie now?
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Like it just, it comes with an awareness and an ownership that you have to be willing to have. Okay.
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So this leads me to...
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Step number four, which is filling in with decent foods.
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Okay, so yes, we have identified our non-negotiable foods, and we know we're going to have them.
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And like that in itself is such a power move, right?
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It makes you again, you are in control of your weight loss, you are not following
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somebody else's rules or to do list or, you know, grocery list or whatever you are in control.
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And you have said, I am going to have these non-negotiable foods,
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but we all know we cannot be surviving out here on just like donuts, cake, and ice cream.
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You know what I mean? Like we have to, I mean, sure, sure. Like could,
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could you lose weight if you just, you know, ate a bunch of cookies all day
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long and that was it? Yeah.
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But like, would you be serving your body as well?
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No, like you would have sugar spikes and then you would be hypoglycemic and
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then you'd be ready to take a nap. You wouldn't be functioning well,
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like all the things, right?
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Like we know we need to serve our body well while also enjoying our foods, right?
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And so you have to be ready for that balance mindset, which means,
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again, I'm saying it again, you have got to have some ownership.
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You've got to have some awareness, okay? So if we are having the cake or the cookies or whatever,
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what are we going to fill in with around it so that we still serve our body
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well, so that we aren't starving in five minutes, so that we are getting some
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kind of decent nutrition, okay?
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So this is thinking about, okay, let's just say you're at a birthday party,
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right? And you know you're going to have the cake, like it's your bestie's.
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Kid's birthday and you know where she got the cake and the cake is just like
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the finest cake you've ever had. So you know you're about to have that cake.
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You have mentally prepared for it. You are going to eat this cake with zero shame. Okay.
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But you also know you didn't eat lunch and you really need to have some other
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food besides just cake, right?
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Because what happens, y'all? Like, let's be real. Let's be totally freaking honest.
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You could say I'm going to go to the party and I'm just going to have the cake
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and that's going to serve as my lunch calories. And people do that.
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And I like, I do not love it. Because what happens is you eat the cake and you
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feel so empowered in that choice.
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And you feel like, look at me, I'm eating cake, and I'm still going to be in
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my calorie deficit for the day, right?
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But wait a minute, the party ends at like one, your kids are stressing you out,
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your head is spiraling, you know, you're tired, you haven't had a moment to yourself.
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And then what happens around three o'clock, you become freaking hangry, You are starving, okay?
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That cake has run through you. The sugar has worn off. You are irritable and
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you are hangry. And so what do you do?
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You go to the pantry and you eat the house down, right? You eat the entire house down.
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And so, and defeats the whole purpose, okay? And so we have to be proactive.
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Like we cannot say, oh, I'm on this weight loss program where I can eat cake
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and I'm just going to make cake my lunch.
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Like, no, you know, you have to be proactive. So let's say your girlfriend also
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has some food out there, okay?
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Because she is, if you're from the South, you know she is a Southern mother.
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And we're always going to put some food out at the birthday party,
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even if it is at like middle of the day.
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No time for meals, but we still don't have the food out.
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So, okay, she's got some Chick-fil-A chicken nuggets. She's got a fruit tray.
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She's got a veggie tray, maybe some dips, whatever.
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Okay, get a few of the chicken nuggets. get some protein in with this, okay?
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Then get some veggies with a ranch dip, okay?
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Because those veggies are going to be full of fiber. They're going to be so
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filling and they're going to be low calorie, okay?
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So between the chicken and the veggies, you are offsetting your calories a little
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bit to make a little bit of extra room for the cake, but you are still getting nutrients in.
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You are still getting, you know, macros and you are still getting different
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things in your body that are going to help you feel full, help regulate your blood sugar,
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help you, you know, help you like not have that total sugar crash with only
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sugar in your belly, you know?
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And so we have to remember to fill in with decent foods. And ideally, you know.
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The decent foods take up most of the day, right?
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And by removing this mentality of like, I can't ever have cake if I'm trying
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to lose weight or I can't ever have cookies if I'm trying to lose weight,
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you are making more space to say.
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And you know what? I can just have decent foods.
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It's okay to just eat like a normal human being.
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I don't have to only eat salads and I don't have to say I can't have that to
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all the things in the room. And like it gives you more space.
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It gives you more freedom to just like think of food as food instead of like
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yes foods and no foods. Okay.
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But this comes with the consistency. It comes with the awareness.
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Again, here's that word.
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It comes with the ownership of your eating in your day to day.
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Okay. So number one is knowing those calorie and macro needs.
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Number two is understanding how the foods you are eating stack up against your body's needs.
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Right. Number three is knowing your
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non-negotiable foods and committing to having them when you want them,
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when it's necessary or when it
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feels pressing to give you that improved mindset around food in general.
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And number four is to fill it all in with decent foods to serve your body well
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and to keep you on track with your calorie deficit. And number five is to just
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stay accountable with the tracking of it all, okay?
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We really encourage tracking your intake just because it is the easiest.
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Quickest way to start to see.
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Okay, this is what I should be doing. And this is how my days are actually shaken out.
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You know, like that alone is so eye-opening to know, like, I thought I was making
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healthy choices, but here I am eating 2,500 calories a day, not even realizing
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it, right? That in itself is so eye-opening.
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But two, alongside that, tracking, even when you're trying to like make healthy
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choices and stay, you know.
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Tracking when you're trying to make healthy choices and you are on that like
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restrictive mindset can almost feel like a punishment. Okay.
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But if you flip your mentality to say like, I'm going to track my food today
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to see where this cake can fit in, to see how I can make it work without starving myself. Right.
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Instead of assuming you have to starve yourself to eat cake,
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you can actually see the black and white.
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You can see the numbers and see like, okay, no, actually I can have a normal dinner.
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And again, like I did in my example, I can actually have a normal dinner.
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Let me just have a few chicken nuggets and a lot of these veggies,
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maybe even some fruit and have the cake.
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And I'm going to shake out normal, you know?
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And so just these little like awarenesses of tracking while consuming our non-negotiable
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foods gives us so much control.
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It gives us so much power and it makes us truly like grasp the process of how
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it works, like how it feels to track your calories, where they should be,
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and then notice how that feels physically,
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notice how that feels mentally.
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And let me just say, this takes more than like two or three weeks of tracking
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your intake. Okay, like a lot of people...
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Say like, I tried tracking, but blah, blah, blah, you know, like when they come
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into our program, and I'm like, okay, yes, yes, no, you tried it,
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and yeah, it can be mundane, it can be like a little annoying and obnoxious sometimes,
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you know, but like, it works if you stick to it, okay, and more than,
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more than it just working for your weight loss, it also works for you,
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like, by tracking, you are also getting to know food,
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understanding food, you are like truly creating a knowledge and an understanding
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and habits that you will take with you for the rest of your life.
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You know, so by doing this, you are, of course, not only like learning how to
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lose weight while eating the food you love, hello.
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But you are also learning how to navigate food in situations so that three years
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from now, when you are, you know, at a birthday party and when you are like,
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oh, that cake looks so good. I really think I want to have that cake.
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You are able to, again, use these skills that you've then established through
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your weeks of tracking your intake so that you know, hey, if I have that cake,
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then I'm just going to have some chicken nuggets.
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I'm going to have some veggies and then it's going to be fine. Okay.
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And you're not having to track every little morsel then because you have already
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trained yourself in this rhythm, in this understanding around food. Right.
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But it takes the work. It takes the time. It takes the consistency before you
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can become that person three years from now who just knows that. You know what I mean?
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And so I will say that alongside this, you know, alongside our five steps,
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mindful eating is also very helpful. And we infuse this into our program greatly. Right?
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But I do not believe that mindful eating alone is, now, will it help you like
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with portion control and maybe not succumbing to impulse eating and things like that? For sure.
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Mindful eating alone will do that. But for weight loss, right?
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It just, it takes, it takes time to learn mindful eating and think about it
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as like two sides, two sides of a book, right?
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And so like mindful eating is on one side, but really understanding food in
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your body is on the other side.
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And so if you have both of them together, baby, that's where the money spot is, right?
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But we have to get in tune with food and our body and just how it all works
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together. We have to have these weeks of seeing, okay, I ate this, this, and this.
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This is how my calories shook out every day. Oh, and look, I lost a pound.
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And then we have that, you know, see the same week. of like,
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I ate this, this, and this. I shawed it in track. And oh, look, I gained a pound.
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I bet I overate. Like we have to have that experience to truly understand like
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what, how our food and our bodies work together.
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And then of course we bring that mindful eating in to help us specifically in
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trying to make sure that what we are eating is worth it.
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It is the non-negotiable food. It isn't an impulse.
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It isn't, you know, overconsumption, you know, all of that good stuff.
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And so I do firmly believe mindful eating has a place here.
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I just don't think right now it belongs like in the very beginning with learning
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how to eat normal food and losing weight.
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And so this is why we kind of infuse it along the way.
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So that is that. I hope this clears, just like, I hope it brings clarity for
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those of you who are like, how in the world are these people eating donuts and
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cake but still seeing weight loss?
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You know, and the beautiful thing about it is, is the longer you do this, like the longer you...
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Commit to your non-negotiable foods and you eat them. The longer you track,
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the longer you focus in on filling in with the decent foods,
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you start to experience something I kind of talked about on last week's episode,
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which is you realize like, yes, I still love cake and I can have cake anytime I want to.
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But cake does make me want to take a nap. And so today at this birthday party,
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I may just not get, you know, the cake because my husband's out of town and
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I'm going to have to wrangle all these kids by myself.
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And I need to have good energy and I don't want to be needing to take a nap
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at three this afternoon, you know?
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And that comes with such a freedom because you have taken cake off of this like
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shameful pedestal at this point, you know?
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You started your weight loss journey with saying like, I am going to have it.
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Like no one can shame me into thinking I can't have cake, right?
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And so you step into that. But then the longer you go and the more in tune you become with your body,
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the more you break those chains of
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guilty you know food choices and shame and
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things like that the more you're able to just say like I
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am gonna have the cake if I want the dang cake then
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it becomes that much easier to say but I don't want the cake today like I don't
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I don't need the cake like this isn't the last time I'm gonna see cake you know
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like it just becomes less of a thing less of a weight less of a mental battle
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less of a stressor and so again I can't This is something I can only like...
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My listeners who know, they know because they've walked this process and they have experienced this.
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But I am here to promise you that it is there on the other side, right?
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And so our weight loss method, it is the easiest and most enjoyable one out
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there. I can guarantee you that. Okay, I can promise it.
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But it doesn't come without some effort. Okay, we are a lifestyle approach.
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And so if you say you want to live a healthier lifestyle, like live a healthier
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lifestyle like for your own life, right?
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For your own life. It's gonna require some ownership, okay?
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It's not gonna be as much check in a box, following this to-do list, you know, whatever.
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Because like, again, we are helping you create a lifestyle for your own life.
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We are not wanting you to mimic our lifestyle, right?
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Because everybody's different. We have different likes, we have different habits,
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we have different, you know, food preferences and all of that.
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And so for you to create a healthier lifestyle that is actually yours,
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it's going to require some ownership, okay?
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Some accountability for your foods, your habits, and your decisions.
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But once you step into that ownership piece, everything else comes so naturally.
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Like once you stop fighting yourself and you just say like, no,
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I am in control. These are the things we're going to do.
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I'm going to commit to this. I am all in on this so that I can have the foods
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I enjoy and still see the weight loss, right?
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Everything else comes so naturally, but you cannot shortcut it.
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You cannot shortcut it or else you will find yourself, you know,
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regaining the weight on another quick fix, you know, doing the whole cycle all over again.
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So I hope this episode was helpful for you guys.
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You know, it is. It's not as black and white as some programs might be,
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but that's because those programs are meant for you to, you know,
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get off of it and regain the weight.
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And we are not. We really want to see you step into just like a lifestyle of
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weight loss for good, right?
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And so that takes, again, that takes some deeper work, some consistency and
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some ownership and accountability to yourself.
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And again, it's not always going to be the easiest. we are going to find ourselves
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like falling off the wagon or, you know, feeling frustrated or whatever.
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And that's all part of the process, you know, and so I do encourage you as always
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here, y'all, to just in this process and everything else to just say grace.
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Thank you for listening to today's episode of Say Grace podcast.
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Music.
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If you enjoyed it, it would mean the world to me if you left me a five-star review.
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Also, make sure to follow the so you don't miss another episode.
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Plus, if you're interested in learning more about losing weight and eating the
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foods you love, make sure.
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Music.