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5 tips for losing weight when you have no time · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

• 0:00
  Music.
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  Y'all, we are all so busy.
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  Everyone I know truly is barely keeping the wheels on while trying to balance
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  all the things in their lives.
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  But even still, right, this doesn't stop us from wanting to lose weight and feel good in our skin.
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  But it can feel absolutely impossible because of all the things we are juggling in a day.
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  And today, I just really want to talk about this because it really is possible.
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  But we have actually gotten so used to telling ourselves that it isn't, right?
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  Like it isn't possible to lose weight and also do all the things that we are responsible for doing.
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  And so today, I really just, I want to share five tips for how to eat for weight
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  loss, even when you feel like you have very little time.
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  Okay, so let's dive into it.
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  Y'all, I don't know. I just, I don't know about y'all, but I feel like everywhere
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  I look, it feels like people are more stressed out, more overwhelmed.
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  Their to-do list is longer.
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  They are never at home. They are like, it just feels extremely overwhelming.
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  And I know I talk about, I reflect back on like the COVID, like when we had
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  the COVID shut down or whatever, I reflect back on that a lot here on the podcast.
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  I really do think it was such an impactful time for me personally.
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  And I know for many others, but like I reflect back on that.
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  And I remember us all saying, you know, like as a unit, it was very scary, right?
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  Lots of scary, uncertain times, but also at the same time, those of us who were
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  blessed to like be home and, you know, slow down, we were forced to slow down.
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  I remember we were, we were all like, this is how it should be.
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  Like, why are we not, why are we not doing this?
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  You know, this is such a lesson for us. We want to slow our lives down.
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  And honestly, like that was the catalyst for Jess and I.
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  When we were at home a lot, we were like, we need more land.
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  Like we wanted to, we wanted land. We wanted a place for our kids to run around.
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  We wanted a garden. He wanted a tractor. Lord have mercy, this man going to
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  be asking for a tractor till we finally get him one out here.
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  You know what I mean? But like that was the catalyst for us
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  because the slowness from the COVID times really showed us that like that's
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  the kind of life we wanted to live but here we are five years later and like
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  it seems like the world America has forgotten that you know and everybody seems to be going,
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  faster harder you know than ever and so I know I know for a lot of us it feels like.
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  We can't slow down. And that's not really what this podcast is about today.
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  And so I want to talk about when you do feel like you can't slow down,
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  when you do feel like everything piles up and you have got so much going on
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  and you really can't focus on anything else, but you really do want to lose
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  weight or even just eat better, right?
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  I have five tips that I want to share today for how you can do that.
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  Like these are things that you can fit into your day without feeling like it
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  has to take up your whole day, if that makes sense, or your whole brain,
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  because Lord have mercy knows we've got so much in our brains, right?
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  And so I'm just gonna dive off into them one at a time. And so the first tip
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  that I have for eating for weight loss when you have very little time is to
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  keep one meal the same for the week, okay?
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  Meaning like have the same breakfast every day this week.
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  Okay. Or the same lunch every day this week. And I will say,
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  now I'm a creature of habit and not everybody can do it this way.
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  And sometimes I get real sick of these and I have to change,
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  you know, change them up.
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  But I do this usually for two meals out of the week.
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  And for me, or two meals out of the day, excuse me.
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  And for me, it's really about, I've talked about here how like I work,
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  especially when the kids are in school, like I drop them off and then it is
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  head down, all the work done by the time it's time to pick them.
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  And like y'all, I don't know what y'all be thinking, but running this podcast
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  and running that massive business that I've got, it takes a lot of time and
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  a lot of focus and a lot of work.
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  So I just don't have between those hours, it's very little hours for a lot of work to be getting done.
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  And so I don't have this free time to think about what am I going to cook myself from scratch for lunch?
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  Or like, what do I even have on hand to make myself breakfast?
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  No, baby, I ain't got time for that.
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  You know what I mean? And so because of that, I just have these set meals that
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  I have for breakfast and that I have for lunch.
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  And they are ready and waiting for me when I do get ready to eat breakfast and
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  when I do get ready to eat lunch, right? And that serves me well.
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  And so you can either meal prep at the beginning of the week,
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  like if you're one of those that loves to kind of feel like you're in control
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  and everything's ready to roll on Sundays, you can do that.
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  And again, y'all remembering that meal prep doesn't mean, you know,
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  it doesn't have to be this 12 step thing with all these black containers and
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  all this portioned out stuff and like, you know, huge mess in the kitchen, like no girl,
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  it can be you went to Kroger, you got them Jimmy Dean egg white delights,
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  and that's your breakfast.
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  For the week, right? You pop it in the microwave and you go.
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  Or like a Kodiak cup, you add yourself some milk and you heat it up and you go.
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  You know what I mean? Like that can be your prep because they are sitting there
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  in the freezer or in the pantry waiting on you, okay?
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  Or even if you're like, you know, you eat out, you don't really like to prep
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  a lunch or whatever because you're always eating out.
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  Like, okay, you can say this week for lunch, I am going to have Chick-fil-A,
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  the grilled nuggets and fries every day.
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  Or, you know, you could give yourself two options. Or I'm going to go to,
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  you know, Wendy's and have a chili and the side salad.
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  Like wherever you are and whatever's close to you, right? You can just identify
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  the two or one or two lunches that you're going to drive through and get.
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  Same with like frozen meals. Y'all, I have one client who brings a frozen meal
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  for lunch every single day because she works in a hospital and she knows if
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  she does not get that frozen lean cuisine out of the freezer in her office,
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  she will go downstairs and get the fried whatever they got on the line.
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  You know what I mean? And so for her, that works.
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  Is it the best, most beautiful, most balanced, most nutritious, most healthy thing? No.
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  But is it better than going to get fried chicken, cornbread.
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  Lima beans, mac and cheese every day? Abso-freaking-lutely.
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  You know, and so that is her plan. She'd be losing weight every week, Okay.
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  And so again, kind of just having yourself some kind of set meal for one or
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  two meals every day of the week.
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  And so some quick ideas for breakfast, I already mentioned the Kodiak cup or
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  like the Jimmy Dean sandwiches. And there are a lot of different frozen items.
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  I mean, you don't have to spend a minute looking at the frozen items to see
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  what sounds good to you, but there are a lot of, you know, great options out there.
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  Another idea is an egg in a cup. They're by the eggs and you literally just
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  crack, I think it's one or two eggs in there and heat it in the microwave and it's delicious.
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  You can have sausage and cheese or bacon and some veggies.
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  Also oatmeal, really easy. I
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  love the 100 calorie oatmeal. What is it called? By Better Oats, I think.
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  Cinnamon roll flavor is personally my favorite, but you can pour that in a bowl, add some milk.
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  It's a 90 second situation and then it's ready to go. Okay.
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  Peanut butter toast, a smoothie. I've really been on smoothies lately.
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  A lot of my ladies love protein coffee, so they'll have their black coffee and
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  then they'll put some kind of like caramel flavored or vanilla flavored,
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  whatever floats your boat, protein shake into their coffee.
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  You can even add ice. You can turn it into a smoothie, like whatever you want to do.
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  Yogurt parfait is really easy, okay?
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  You can grab the individual yogurt cups or you can make your own with like fruit
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  on the bottom and granola on the top and go.
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  Overnight oats is a really great one. Making sure you get some protein in there,
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  though, just to have, you know, that let it stick.
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  So if you've got a little protein powder, just add it to your overnight oats situation.
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  Or if you use cow's milk, you're going to get some protein from that or nuts in there.
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  You'll get some protein from that. But in any kind of like freeze ahead egg situation, right?
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  I like, I make for Glory. Glory, my youngest is very picky. And for breakfast is always a battle.
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  Like she always wants a Z-bar. And like that's fine some days,
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  but I just don't want her living on Z-bars.
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  So I will make, I will take crescent rolls, cut them in half,
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  put some eggs, put some sausage already cooked in there.
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  I'll add some cheese in there. And then I roll them up in cling wrap.
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  I do a bunch at a time and I put them in the freezer so that every morning all
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  I do is pull them out, pop them in the microwave for defrost until they're hot,
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  and then she's good on breakfast.
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  But you can do that with anything. You could do it with English muffins.
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  Make your own Jimmy Dean Maguai delights. Or you can make a quesadilla situation with a tortilla.
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  You can get really creative egg muffins in the muffin tins.
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  You can get really creative. You just have to take a hot minute and do it.
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  And I recommend if it's a freezer situation, do multiple batches so that you
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  have enough for a long time.
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  And then they're there, they're ready for you, right? And so some lunch options would be bagged salads.
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  Y'all, they got all the flavors of every bagged salad you can think of.
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  And if it doesn't come with protein in it, you can always grab like a rotisserie
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  chicken for the week, shred it up and let that be your chicken or your protein
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  on top of the bagged salad.
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  Another thing with rotisserie chicken is you can use that with like some steam bags.
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  So bring you a portion of rotisserie chicken to work
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  get you some steam steamable y'all they've got a
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  lot of delicious veggie steam bags out there
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  and not just like green beans like they've got some with
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  potatoes and like really filling things in it and
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  pop both of those in the microwave and you good nothing's wrong with a turkey
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  sandwich or an uncrustable right with fruits with fruit and maybe some like
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  baked chips or pretzels or you can truly cook any recipe and then just divide
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  it into reheatable servings.
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  So like if you're one who your family never eats all of dinner,
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  like plan for one or two dinners that you know makes too much.
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  Plan for those at the beginning of the week and then those are your lunches
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  throughout the week, okay?
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  I already mentioned freezer meals like lean cuisines. Again,
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  just making sure there is there is some protein in those lean cuisines.
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  A bento box is some of our favorites around here, just like turkey pepperoni
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  cheese fruit hummus veggies nuts like whatever okay it's it's,
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  the options are limitless and you can always change it up to suit whatever you want.
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  Gosh, I never get tired of a bento box.
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  Okay. And so that, that is my first tip, right? Keeping one meal the same so
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  that again, it's less for you to have to think about one to two meals the same.
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  And then dinner is the only thing you really have to like worry about.
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  And y'all know, I've talked about multiple times meal planning for, for, for those.
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  And obviously you're going to have to plan for the breakfast and the lunches too.
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  But okay, my next tip is to drink eight ounces of water before eating always.
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  Okay, eight ounces of water at least before you eat your food always.
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  Okay, so what this does, not only does it fill your belly a little bit,
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  like you, like especially if you are really hungry or whatever,
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  it also like checks you in.
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  It makes your body say, oh, we're doing something here, okay?
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  It makes you kind of become more aware of I'm sitting down, I'm drinking my
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  water, I'm about to eat, you know?
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  And so you're more likely to stay mindful of your eating because you have just
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  spent a good minute drinking and that has woken your brain up, okay?
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  And then also, obviously, the water fills up that belly, helping you get fuller faster.
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  Another tip, which I think I mentioned it, I kind of tacked this one on with
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  the water. So this one's like a half tip, I guess.
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  But I think because Lord, if y'all hadn't heard about how good protein is for
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  weight loss at this point, you've been living under a rock.
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  And so just again, making sure that your meal includes protein,
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  whatever it is, make sure it includes protein for your satiety and eat it first.
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  Okay, eat the protein and eat the fibrous things first. So like the protein,
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  of course, is going to be the meats or like the beans or something like that.
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  And then the fiber is also going to be the beans, but like more like your veggies
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  or if you have got some whole grains going on.
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  Okay, tip number three is to check in with yourself midway through a meal.
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  It does not matter if it's Mexican or a healthy bagged salad situation, right?
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  Like I do not care if you are pigging out on chips and dip and a burrito or
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  if you feel like you have done amazing because you are eating a salad without
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  dressing and Lord have mercy, okay?
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  Check in with yourself halfway through, always, okay? Assess your hunger.
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  Assess how fast you've been eating. Like, have you been scarfing it down?
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  Like, readjust your posture. Like, sit up for a minute.
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  Take a few deep breaths. Like, check in with your emotions. How are you feeling?
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  Are you having a lunch meeting and it's stressing you out? Are your kids running you nuts?
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  Like, whatever it is, just kind of sit back, put your fork down, okay?
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  And take several breaths and just say like, okay, my butt is in this seat.
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  This plate is in front of me.
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  I'm halfway finished. How am I feeling?
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  You know, and that seems like trivial. And, you know, maybe some of you are
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  rolling your eyes, but like, I don't care because awareness is truly just one
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  of the best things we can do for ourselves for weight loss.
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  And like, what is, when you think about how you've overate or you're feeling
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  bad about whatever habit, whatever, whatever thing you did, right,
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  that made you feel like, oh, weight loss is helpless.
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  Think about it. Were you aware in the moment?
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  And the answer is always no. Okay. Because if you were aware in the moment,
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  one of two things happen.
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  Either you accepted, you said like, I'm sitting here at this Mexican restaurant
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  and I am overeaten, right? But I'm gonna keep on.
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  Because you checked in and you were aware of what you were doing,
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  but you made the decision to keep going, right?
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  Or you say, I'm sitting here at this Mexican restaurant and I've been scarfing
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  it down and I'm overeating.
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  Let me sit back for a minute and let me let my food digest.
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  Let me just sip on water for just a few minutes and like get a grip,
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  you know, and then you're proud of yourself, okay?
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  But either way, you have accepted your actions because you became aware. Okay.
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  And so that is what checking in with yourself halfway through is all about.
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  It's just, oh, am I here? Like, let me channel back down to my body and what
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  I'm doing right now. You know what I mean?
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  All right. My next tip is to keep your goals small.
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  And we talk about this so much in our program, my word,
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  but like most of us will give up on a goal because we make like this grandiose
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  list of goals that we can never keep you know and I hate it so much y'all but
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  our ladies that start new with us and they come in and they're like,
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  first week you know we report out our goals and our action steps that we're
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  gonna you know reach and and it's like if you come in and you have not exercised
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  a day in your life you've been eating fast food every day you know you've tried
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  and failed 500 million you know diets but you come in with us and you say,
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  this week, my action steps are.
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  I'm going to track my food every day. I'm going to stop eating sugar completely.
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  I'm going to drink all my water.
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  I'm going to get to the gym five days a week. And I'm going to run three miles every time I go.
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  I'm definitely not going to eat my dessert at night.
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  You know, like all these list of things that, yes, they sound good.
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  They sound like weight loss action steps, right?
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  But did nobody say you had to do them all at once?
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  And Stacey and I hate it so much because we know that those are the same exact
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  women we're not going to hear from by week three.
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  Because they've worn themselves slap out.
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  And so you have got to keep your goals small, okay, and keep them realistic.
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  And so I would rather see you focus on one step every day.
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  Even, I have so many ladies right now that their only action step is to get their water in.
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  Because number one, that's the only thing life has room for. right now.
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  But number two, they know that like, this is where they need to focus right
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  now to be able to like build an honest habit and build a habit that is going to stick.
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  So that then once the water is accomplished, they can layer on top of it with something else.
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  Okay, that is a true lifestyle change, right?
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  Instead of giving yourself 10 bullet points to focus on and trying your hardest
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  to do it for three weeks until you're tired and give up, you know?
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  So focus on one thing each day, trying to keep it the same for multiple days
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  and multiple weeks at a time so that you actually see the progress from that one action step, okay?
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  And also keeping in mind here that like, if you say my action step is drinking water, okay?
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  I'm gonna try to get my water in every day, the amount of ounces that I need, right?
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  Okay, that is great. And we all know, Lord have mercy, I've talked to Tom Blue
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  in the Face on here about why water is important for weight loss and why water
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  is important for our body.
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  But just because you meet your water ounces doesn't mean necessarily that you're
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  always going to eat less and stay within your calorie deficit.
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  So just because we say we're going to drink our water and we're shooting to
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  drink our water every single day, that doesn't necessarily automatically mean weight loss.
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  And we have to accept that. And we have to accept it with the knowing of I may
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  not lose a bunch of weight to start out because I'm just focusing on water.
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  But I know that's where I need to focus to be a water drinker for the rest of my life.
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  Right. And then I know eventually drinking all that water while I'm in my calorie
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  deficit is going to help me literally slay my weight loss goals.
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  Right. And so keeping it in perspective too. Right. Like we again are building on those habits.
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  And then the last tip I have is better not perfect, y'all, with all of it.
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  Right. And that kind of, it's kind of this, you know, building on my last tip.
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  And so whether you take that to mean like a better week, as in you're eating
• 19:48
  this week improved from last week, right?
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  Or my exercise improved from last week.
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  Like I got to the gym one more day or I was feeling stronger this week or I've been less sore,
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  you know, or, you know, I ate one less cookie,
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  you know, from the break room this week or you know
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  I had three more vegetables throughout the
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  week for dinner this week you know whatever it is like it's a better
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  week than last week right that's better not perfect because you may have still
• 20:18
  you may have had the three vegetables but yeah you may have had the cookie you
• 20:23
  may have gone through the drive-thru and gotten a milkshake on a whim like you
• 20:26
  may have not made it to the gym like whatever but it was still you've done better
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  right better is the goal not perfect,
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  or whether you take it to mean like the foods you choose. Okay, so for instance.
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  Just because you have to go through fast food today because you forgot your
• 20:45
  lunch and it's a stressful day or the kids want Chick-fil-A or whatever it is,
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  or maybe just because you have to go to a work luncheon, right?
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  Does that mean you have to get the thing you always get, which is full of calories, full of fat?
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  Like, does that mean you have to get the fried chicken sandwich and the French fries?
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  And, you know, why not go ahead and get the ice cream, too? Because that's what
• 21:07
  you would usually get. or like if you go out to your luncheon,
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  like does that mean you have to get, you know.
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  The casserole smothered in cheese with the sides of starchy vegetables or whatever,
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  right? Like does that mean you have to? No, it doesn't.
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  So you can look at that menu and say, today I'm gonna do better,
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  even if it's not perfect.
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  A lot of people wanna say, they wanna like create this mentality like,
• 21:35
  well, since I eat out all the time for work or since my kids are always wanting
• 21:38
  to go to Chick-fil-A, it's just impossible to lose weight.
• 21:41
  Says who, baby? I go to Chick-fil-A at least once a week.
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  You know what I mean? Like, who says who? You know, it's your mentality around
• 21:48
  the food you choose when you get there.
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  And so you think like, well, this restaurant I go to doesn't offer grilled fish
• 21:56
  and grilled veggies, you know?
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  So I just, I have to get the fried chicken with the, you know,
• 22:03
  mac and cheese and the, you know, cornbread and all the stuff, right? No, you don't.
• 22:08
  There's something in the middle, right? Like you can find something in the middle.
• 22:11
  So at Chick-fil-A, could you choose the grilled nuggets instead of the fried chicken sandwich?
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  And sure, you could have the french fries if you wanted to because the grilled
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  nuggets is better than the fried chicken sandwich already.
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  So you've already done the better and the not perfect part would be the french
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  fries, right? If you still, if you still want them french fries,
• 22:31
  you have it because you chose the grilled nuggets, okay?
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  Or if you really want that fried chicken sandwich.
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  Could you get the side of fruit instead? Or that, whatever that salad is,
• 22:41
  that, what is it, kale salad or something?
• 22:43
  No, broccoli. Yeah, broccoli, kale salad.
• 22:46
  Like, could you do that on the side instead since you're choosing the fried chicken sandwich?
• 22:50
  Again, that's not grilled nuggets and fruit.
• 22:54
  It's one or the other. If you're having to order off of a menu.
• 22:58
  Could you, I don't know, if you still want the casserole or whatever it is,
• 23:04
  or the fried chicken or whatever, like, could you get green beans as a side?
• 23:10
  Could you get a salad as a side? Yes, you could.
• 23:14
  You know what I mean? And that's a better choice, even though it's not perfect.
• 23:18
  And it will serve you in your weight loss because of it.
• 23:22
  You know what I mean? And so a lot of us get so tied up in that,
• 23:26
  in that mentality. And it's almost like we use it as an excuse to just eat how
• 23:30
  we want to eat, you know, when really there is a lot of good gray area.
• 23:34
  There is a lot of good gray area food out there that will help you in your weight loss.
• 23:40
  Okay, so I hope this episode is a quickie today, but I hope it was a good one
• 23:44
  just for you to kind of like realize,
• 23:46
  okay, here are some easy peasy things like this does not call for a lot of extra
• 23:50
  effort to still eat for weight loss, even though you have like minimal time.
• 23:58
  So as always, y'all remember to say.
• 24:00
  Music.