0:00

Half. Size Me Episode Six

0:02

Twenty Four Brought to you

0:04

by the Half Size Me

0:06

Academy to join us. Go

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A Half Size me.com Forward/join.

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His run for. President.

0:35

You could be you. Know

0:54

you're cool. Pillow.

0:58

Lovely listeners! I'm so happy that

1:00

were in this new Year together

1:02

and I'm really excited about my

1:04

coaching call today with allies and

1:06

would I think that's gonna do

1:08

for you. Eliza is a really

1:10

great example of somebody who is

1:13

wanting to have a weight loss

1:15

result, but she might be using

1:17

exercise in a way that's not

1:19

helping her with that and I

1:21

see this a lot. As a

1:23

coach, we sometimes do what I

1:25

call your complicating or goals are

1:27

confusing. Our goals. Were we say

1:29

okay? I really want to do this.

1:31

May be trained for a race, but

1:33

I also want to lose weight and

1:35

sometimes those things can't mutually happen at

1:38

the same time. So you have to

1:40

give one goal preference over the other

1:42

goal. And in this, what we're really

1:44

going to talk about is how she

1:46

needs to zero in on what are

1:48

her actual maintenance calories, how to start

1:50

to work on her binge eating behavior,

1:52

and then maybe lay off running for

1:54

a period of time like she's not

1:57

training for race. So she. can actually

1:59

get into a calorie deficit. And

2:01

so I think you're going to get a lot

2:03

of value from this because it happens so quickly.

2:05

It happens where we don't even realize it's happening,

2:07

where we have this one thing we're really focusing

2:09

on training for race and then this thought shows

2:11

up, huh, I want to lose weight.

2:14

And before you know it, you start down

2:17

this rabbit hole of chasing two separate goals

2:19

altogether. And I just have to

2:21

share with you why I think this kind

2:23

of a coaching call and really all the coaching calls I

2:26

do are so imperative and so important. I

2:28

have been coaching now full time

2:31

thousands of people since 2015. I've

2:33

had the chance to listen to so

2:36

many people's stories. I've gotten to know

2:38

my academy members, myself better and

2:40

just done a lot of research and studying.

2:42

And what I have done is I've taken all

2:46

of this knowledge, all of

2:48

the resources I already have in HSM Academy.

2:50

And I have come up with the very

2:52

first ever HSM

2:54

plan program. It

2:57

is called the HSM Weight Management Plan.

2:59

I have held off on doing this

3:01

for a very long time because as

3:04

you know, I'm big into saying find what

3:06

works for you, build a program for you,

3:08

buy you. But every time we

3:10

would get a new academy member in the

3:13

last 10 years, we ultimately have heard the

3:15

same thing. Where do I start? What

3:18

is the plan? What is the program?

3:20

They want me to give them something

3:22

that they can take immediate action on

3:24

to start moving themselves forward. Well, I

3:26

finally released this right at the beginning of

3:28

the year and it is

3:30

the HSM Weight Management Plan. It

3:32

is a step by step process

3:34

for you to create a program

3:36

for you, buy you. It is all tailored towards

3:39

you. I am beyond excited about this because it's

3:41

got coaching notes in it for you because I

3:43

know what your brain is probably going to say

3:45

at the various steps. It has

3:48

take action moments where I'm telling you what

3:50

to do. I'm really walking

3:52

you through the process on how you

3:54

would start your own weight loss program

3:56

or your own weight maintenance program and

3:59

work on problem. It Eating behaviors. This

4:01

is our flagship program so every time

4:03

somebody joins the A to some academy

4:05

that's. Where we're gonna send dumps. But

4:07

the thing as super cool about this.

4:09

It's like nothing you will ever find

4:11

anywhere else. because it's not me telling

4:14

you what to eat. it's not me

4:16

sitting near giving you directives because eventually

4:18

we'll start doing those directors. And

4:20

you will start to rebel against.

4:22

It's what it's doing is it's

4:24

teaching you how to evaluate. Yourself.

4:27

How to know what things you need to

4:30

work on First second third, How to actually.

4:32

Evaluate your own progress like one of the metrics

4:34

that I use as a coach to work with

4:36

my coach inclined. To this is the next best thing

4:38

to. Hiring me as a coach is

4:41

literally be process I do with most

4:43

every one of my gosh inclined. To

4:45

even if they come to me tracking

4:47

their food, even if they've been journaling.

4:49

I will usually start them on this

4:51

exact process that I have put into

4:53

the Hsm Academy and right now I

4:55

know it's super hot. Everyone super excited.

4:57

There's always the buzz around the first

5:00

that the your about starting a dieting

5:02

program but that's one of the reasons

5:04

I released this because to me as

5:07

the town or to that's most of

5:09

these things are gonna say hey, eat

5:11

this Omit These foods, Start doing this

5:14

and they're giving you these directives telling

5:16

you to do these things without once

5:18

considering your starting point and that honestly

5:21

is where they always break down because

5:23

is the program that you're going on

5:25

his then ultimately having you eating sistine

5:28

hundred calories a day and you currently

5:30

right now are eating three. Thousand

5:32

calories a day? That's a fifty

5:34

percent reduction in your calorie intake.

5:36

Most people will white knuckle things

5:38

and do. It for a short period of

5:40

time. Two weeks. Three weeks. Maybe a month or

5:43

so. And then and and in the

5:45

quote unquote, we'll start to fall off because they

5:47

really can't stick with sets. My programs the

5:49

exact opposite it's we started with your

5:51

three thousand calories. We start you where

5:53

you are. And we move forward. Now

5:55

I'm going to be the first to tell

5:57

you it's concrete. A whole lot of shudder.

6:00

Up in your hair your brains gonna scream at you

6:02

saying we need to do this Now We need to

6:04

do this Fast. With that would are friends are doing. Oh

6:06

my gosh, how do I know this is gonna work? I

6:08

get it and that's again why I put. Coaching notes

6:11

in the program because. I

6:13

know, typically. What your mind will

6:15

say to you at various points in the process.

6:17

But would I just want to promise you as

6:19

if you really want twenty twenty four to be

6:22

different? if you want to come out on the

6:24

other side of the year in a different. Place

6:26

than you started it. Just doing what

6:28

you've always done is not can get

6:30

you there. I can tell because it's

6:32

every time you start something fresh and

6:34

new and you revamped everything in January

6:36

and February and income December you're right

6:38

back where you were sometimes even heavier

6:40

and you're like man, this time is

6:42

going to be different. No, no really

6:44

it's not. and I know because I

6:46

used to do that cycle myself that

6:48

can speak to a first hand. But

6:50

when you start to go at this

6:52

from a different approach, it really does

6:54

change things and why most people won't

6:56

do it and can't do it on

6:58

their own is because it typically involves.

7:00

Another said eyes you need another person

7:02

there a sounding board. You need to

7:04

be in a group environment where you

7:06

don't feel like you're doing this on

7:09

your own and that honestly is where

7:11

I think the economy is just amazing.

7:13

We have really. Pull together a an

7:15

amazing group of human beings who. Get this.

7:17

When you say my lower brains chatting at me

7:19

about X, y and Z, They get it. You're

7:21

not gonna be like what would you talking about?

7:23

What is this thing. You're speaking of. They

7:26

get it. They been listening for a long time.

7:29

The been watching the You Tube videos. They been

7:31

in. this conversation. With me for a while

7:33

now so these people understand they will

7:35

be able to act as support and

7:37

maybe a new set of fresh eyes

7:39

on your issues to help you better see.

7:41

Things because this isn't the knowledge thing or

7:43

really when she to hear me on that

7:45

would You could google search all day long.

7:47

How To Eat for hormones? How To Eat

7:49

for Perry Menopause How To Eat for Menopause

7:51

Had eat to lose weight. How to do

7:54

this. How to do that? You're gonna find

7:56

a glut of information if it was an

7:58

inclination. Problems you d where you want

8:00

to be almost effortlessly at this point.

8:02

It's not that really what this comes

8:04

down to, it's the mental cycle that

8:07

you are in the habitual cycle of

8:09

starting whatever it is and then your

8:11

brain talk to you because it's constantly

8:13

trying to take you back to your

8:15

habitual. Behavior: For us, it's food related.

8:18

It's trying to take you back your

8:20

habitual behavior to get you to eat

8:22

for comforts. And then the just keeps

8:24

repeating over and over and over again. So

8:27

you're clear lowering likes it when you do

8:29

these restrict the things it likes it when

8:31

you totally revamp what you're doing because it

8:33

knows that really just a matter of days.

8:35

Weeks or months before you're. Going to be

8:38

right back in it again and we're setting

8:40

ourselves up for the inevitable fall. What if

8:42

you chose to go in the completely opposite

8:44

directions? What is He chose to say no

8:46

more? No more. I am not one more

8:48

day going to start someone elses program. I

8:50

actually didn't do a for me by me

8:53

program. I'm going to figure out how to

8:55

do this. I'm not can be in the

8:57

same place I was last year and I'm

8:59

gonna. Do it with a wonderful group of

9:01

people that can honestly get where I am

9:03

at and where I have been. That I

9:05

would say just to think about joining us

9:07

and eight or some academy it is like

9:09

nothing else. It really is completely unique and

9:12

difference. We all sort of doing our

9:14

monthly learning theme. Which is about breaking

9:16

the diet cycle and the monthly learning

9:18

seem really nicely Compliments the new program

9:20

that we just release the a to

9:22

some weight management plan so they go

9:24

really well together to you have to

9:26

change how you think and you have

9:28

to figure. Out what you're doing in order

9:30

to start to crete that program for you By

9:32

you are and guys Now without any further ado

9:35

we're going to go into my coaching call. With

9:37

a lie That and I will be back with

9:39

you in a couple weeks. You guys have a

9:41

fantastic day. And I will talk to you soon. Lovely

9:46

listeners. I have miss Allies are on

9:48

the line with us. She's gonna come

9:50

on and say hello to everybody and

9:52

then allies. I'm in a turn the

9:54

microphone or reduce eating kind of share

9:56

with us. What's the current struggle you're

9:58

going through? Okay, Hi everyone,

10:01

my name's Eliza so I so

10:03

I. I have a few things

10:05

going on. so I'm forty one

10:07

and I just noticed in the

10:09

last like couple years though my

10:12

body's kinda changed and maybe the

10:14

things that I was doing before

10:16

are. Totally. Working.

10:19

The same way and no wait inside.

10:22

Is slightly creeping up little bit and then

10:24

I'm kind of through this because I'm at

10:26

the end of the summer. Another thing that

10:28

I've been I'm struggling with to is like

10:30

I'm a big runner and I like to

10:33

do a race every summer and train for

10:35

race. and one of the problems I've. Also

10:37

been having is. Knowing how many

10:39

calories to eat when I'm doing those

10:42

big run. I

10:44

think what happens as I. Tried. To

10:46

see my regular calories. And then I.

10:49

It's not enough food and so then

10:51

I end up like having a binge

10:53

or and also like stress eating. and

10:56

engineering is like tennis. A little bit

10:58

of my problem as well. So and

11:00

then you know, weekends just being consistent

11:02

as I'd. Probably. My main

11:04

problem. Guys. Are

11:07

so so It sounds like as you

11:09

wake up every day and you are

11:11

an unassuming or are you a warning

11:13

to lose weight Is that correct? So.

11:16

I I saw it. It's

11:18

held up pretty decent weight

11:20

range for a long time,

11:22

but I. Am of

11:25

course would like to be

11:27

maybe like ten pounds lower

11:29

and my rains. I

11:31

used to sit between like one thirty

11:33

and one thirty five and knowing tennis

11:35

sitting between like want to the side

11:37

and and forty and ultimately I would

11:39

love to. Just I've had. You

11:41

know, weight issues in the past them as

11:44

hard for kids and I like. I've gained

11:46

way and lost weight and. Ultimately

11:49

I would love to be ones on

11:51

the size but so yes I would

11:53

like to lose like those last sentence

11:55

and. And do it in a

11:57

way that is. Tired

12:00

of you know, eating guy during the week in

12:02

an eating bad on the weekends or like. Doing.

12:05

Good for a month even or two, and

12:07

then like. Having some the

12:09

cabin and restarting and I just

12:11

I'm so tired of the. The.

12:14

Struggle. Or so

12:16

right now am I see? Are you

12:18

journaling? Sued are you see me for

12:21

anything? So. I tracked

12:23

my food on my sickness tall and

12:25

I saw it. I've done. I've

12:28

done like because I've lived. I've been listening

12:30

to you for quite a while now and

12:32

so I've tried. You know, chatting to my

12:34

binges and I've done. You know, I'm I'm

12:36

pretty, I'm pretty consistent that tracking, but I

12:39

still have times where you know I just

12:41

don't talk. for a day or two

12:43

for you know, up. Is. A.

12:46

Seed. Or you know, and then

12:48

I don't talk to them. I'm really. I'm

12:50

really good or restarting. That's

12:53

like. Probably. One of my

12:55

biggest problems is just that. Perfectionists that

12:58

mentality, whereas I like, want to wipe

13:00

the slate clean and just forget what

13:02

I did and restart. But I think.

13:05

I don't and and eaten probably

13:07

own up to what I'm doing.

13:10

My name's. He.

13:12

I don't know. In. It's a tough

13:14

thing because it's a isn't as a danger

13:16

little lower brain plays with you were it's

13:18

like it convinces you to do the saying

13:20

and then he convinces you like it then

13:22

afterwards as like why did you do that.

13:26

And Dallas that was not a whole

13:28

sulfur Goals You know any kind of

13:31

goes on my own. Jesus, so would

13:33

you say? At this point you definitely

13:35

know what your maintenance calories are observed.

13:37

Period of time where you track for

13:40

at least four to six weeks binges

13:42

over eating, stress eating, all. Included and

13:44

you feel like. You know what? your maintenance calories

13:46

are? So I see they

13:48

have a pretty good idea. I'm not

13:50

like one hundred percent sure I had.

13:53

I think it was like a

13:55

year ago where I tracked consistently

13:57

every saying and I actually tried.

14:00

The eat at maintenance. And it

14:02

seemed like I seen. My

14:04

probably maintenance calories or around

14:06

eighteen hundreds. and between seventeen

14:09

and eighteen. Hundred maybe is

14:11

what I'm thinking. That I'm not

14:13

one hundred percent positive I have

14:15

tried to do that before. And

14:18

so right now is that. What you're trying

14:20

to aim for every day That seventeen

14:22

eighteen hundred marines. So. I

14:25

usually try to eat sistine

14:27

hundred calories and then. Just

14:30

I just wrapped up in my mind

14:32

I keeping like well I'll do this

14:34

when I'm done with this And so

14:36

I just ran a marathon a couple.

14:39

Weeks ago and I thought, okay, after my marathon

14:41

off, maybe try to eat at a howl. At

14:43

like a higher calorie Target And so

14:45

it does. Even just for the last

14:47

week I just I'm trying to eat

14:49

at like seventeen hundred Zulu. Make sure

14:52

I understood what you do said. You're

14:54

saying when you're actually running, you're eating

14:56

at the Sistine Hundred isn't correct? So

14:59

I kind of would. So.

15:01

I'm always running. If I'm

15:04

training for race, which are you doing every

15:06

summer. I'm I'm running a lot

15:08

more than I normally. Would like.

15:10

I'm consistently running. You

15:13

know, maybe three? Days a week

15:15

sometimes. for them, it's if I'm trying

15:17

for a big race. I'm running

15:19

big long runs on the weekend and

15:21

less. Like a midweek run during

15:23

the week and so so when I

15:26

am doing those. Right

15:28

now I'm just. Kind

15:31

of getting into at a place I

15:33

can have a more consistent schedule, but.

15:36

So. Yes, I'm like I'll try to eat Sistine

15:38

Hundred and then when I have Light Up. when

15:41

I have like a long run day. Maybe

15:44

I'll give myself more calories but then

15:46

I saw like it just ends up

15:48

like back firing and I'm just like

15:50

eating. I try to control it that

15:52

day and then the next day I

15:54

end up eating a lot more because

15:56

I'm just hungry and because I think.

15:59

You know, I don't know. my.

16:02

Lower. Like I feel bad because I didn't

16:04

stick to what I set up for myself

16:06

which probably isn't And as. Soon

16:08

as a couple things isn't And right? Listen, I

16:11

do Okay, Have you heard me talk about

16:13

the book and burned? By Doctor Henry upon.

16:17

I have not. I. Would

16:19

say library Yeah is called burn and

16:21

there's. More to only really see like a quick pull

16:23

it up for you. He had

16:26

his Doctor Henry plan sir and

16:28

hold on it's a great both

16:30

I hire is varies is very

16:32

science he but easy to read

16:34

by. Basically he talks a lot

16:36

about. Exercise have the

16:38

bodies as calories or he's

16:41

done double. He labeled water research

16:43

on the so it's really. Good scientific

16:45

information is called burn New

16:47

research blew the lid off.

16:49

How. We really burn calories, lose

16:51

weight, And Stay Healthy. And it was

16:53

released on March the second. Twenty Twenty

16:55

One. So it's a fairly on new

16:57

book in the grand scheme of things,

16:59

so I were doesn't encourage you to

17:01

read this because soccer covers a lot

17:03

of issues I hear you're struggling with

17:05

which is what we would call midi

17:07

under fueling for your activity. But also

17:10

my question is do you like running

17:12

just for the sheer sake of running

17:14

or is this a way for you

17:16

to offset the been doing in the

17:18

stress eating? How do you see the

17:20

running in there. So. I

17:22

think like I've been running a long time.

17:24

I think I think it like place I

17:26

think it I love to run like I'd

17:28

general like I genuinely. If I couldn't

17:31

run I would be sad and thought I would.

17:33

Really love it. but I also think

17:35

sometimes I I don't feel like I

17:37

used as a way to offset my

17:39

binges because I think I've gotten to

17:41

the point. Where I to fight by the

17:43

skill my thing. And I just try to get

17:46

back to it. So. I

17:48

don't feel like I'm using it in that way,

17:50

but it does. It is nice when I'm running

17:52

a lot that I saw like I can eat

17:54

a little bit more and so. There.

17:57

Isn't. Or

18:00

it doesn't read this book. That would be

18:03

where my first recommendations for you because I think

18:05

it'll help you on several fronts that be number

18:07

one. Number of his shoe

18:09

What I kind of see

18:11

your is. A

18:14

situation where you're not giving your body

18:16

what it means on a regular basis

18:18

and and again this is why Feel

18:21

that book will be so helpful for

18:23

you cause he talks about how. We're

18:26

kind of playing with ancient technology

18:28

that will always beat. Us

18:31

who beat our intellect.

18:33

So in your mind is like oh

18:35

no, no, I want to stay at

18:38

sixteen hundred calories for sure, but your

18:40

body might actually need eighteen hundred to

18:42

pull off all your daily functions. On

18:44

a routine basis. Or nineteen hundred we don't even

18:46

know is it sounds like you're not a hundred

18:49

percent sure. On that's answer I are

18:51

constantly under fueling your money and then

18:53

when it forces your hands have been

18:55

sure when it forces your hand to

18:58

what will cost receive it's finally getting

19:00

what it means And he doesn't care

19:02

that you have a goal in mind.

19:04

He doesn't care that you are saying

19:07

well this is the number I think

19:09

I should eat today in. This is

19:11

one of the great things about those

19:14

books. He talks about how your your

19:16

body is basically being run like a

19:18

corporation. You are systems in

19:20

your body like you know you have

19:22

your respiratory system. Your you know, basically

19:25

every system in the body is all

19:27

being run by Master Computer. And

19:29

you've used are feeding it last inning

19:31

and you're exercising on top of it.

19:33

What it will do is it will

19:36

still give the three hundred calories to

19:38

the runner the two hundred hours to

19:40

the run but them what it will

19:42

do is it will start to shut

19:44

down other systems in the body to

19:46

save like basically money to make everything

19:48

work on sistine hundred calories until the

19:50

chance and then it will force your

19:53

hands binge or it will for sure

19:55

hand distress, eat and it feels almost

19:57

out of your control. So there's. two

19:59

reasons one we binge, right? There's

20:01

the emotional reason, but then there's

20:03

also the biological reason. And that's

20:05

why that safety mechanism is there.

20:07

It's kind of like if you

20:09

work for a nuclear power plant, you know, if

20:12

there was to be an eruption, you want

20:14

that light flashing going near, near, near, and

20:16

then shut it down. It's the same thing

20:18

your body does. It's like, oh no, we

20:21

need 1800 calories a day.

20:23

She's only given us 1500. Let's ramp up hunger. Let's

20:27

ramp up these things and force her to

20:29

binge so we can get the calories we

20:32

need to make all this production work inside

20:34

the body. Do you see what I mean?

20:36

Uh-huh. Uh-huh. Okay. So, so number one for

20:38

you, if I were to say what's the

20:40

order of importance, number one would be

20:42

you figuring out your maintenance calories, which

20:45

means not eating at 1500 anymore. Like

20:48

you saying, okay, is my maintenance 1800?

20:50

Well, cool. Does your family eat out on the weekends

20:53

or do you guys ever have days where you

20:55

go do things that are special? Um,

20:59

I mean we do, but we're pretty

21:01

good. We do eat out, but

21:03

I mean we eat in most of the

21:05

time, but we ate, like we eat out

21:07

every once in a while or like I'll

21:09

get something, you know what I mean? Sure.

21:12

So let's just say 1800 sounds like maintenance right

21:14

now. We're not sure, but we think that's in

21:16

the ballpark. We would multiply that by seven,

21:19

which means for the entire week that's 12,600.

21:22

So let's just say that

21:24

it was Thanksgiving week. And just

21:26

as an example for Thanksgiving, you're

21:28

probably easily looking at 3000, 3500. That's, that's kind of

21:31

a typical Thanksgiving meal.

21:36

So let's just say it was Thanksgiving. We take 3000

21:39

off of that. Okay. And that leaves you with

21:41

9,600. And so then we would divide that by

21:43

six. So that means the rest of the week

21:45

you're aiming at about 1600. So that would be

21:47

you having like 1600 calorie days, six

21:52

days of the week and then 3000 calorie

21:54

day for like say a Thanksgiving or maybe

21:56

a nice big meal out. Now, how does

21:58

that feel and look different? than maybe

22:00

how you've been thinking about this.

22:03

I mean I think that makes

22:05

more sense. I think saving some calories for the

22:08

weekend or like for a big day and then

22:10

even 1600 sounds better than 1500 so I think

22:12

I think that sounds good. And

22:17

here's what I would say make your

22:20

goal four weeks. Four weeks of

22:22

honestly tracking everything even if you

22:24

have a binge, even if you

22:26

have a we'll call stress eat,

22:29

track everything honestly but start from the

22:31

premise of I'm at least going to

22:33

feed my body this average of 1800.

22:35

I want to see if

22:37

that's my maintenance because if

22:39

for four weeks you eating an average

22:41

of 1800 seems to create

22:45

a situation where your binging goes

22:47

down because you're eating at maintenance then

22:50

one not only will you know that's maintenance but

22:52

two you will have helped with your binge eating

22:54

because you will have higher calorie days in

22:56

the week. Do you see what I

22:58

mean? Mm-hmm yeah. Now once

23:00

you've done that then what would

23:02

be the next step do you think? Well

23:05

I guess it depends on like where I want to go with

23:07

that. If I would want to I

23:09

just like taking a slight deficit maybe. You

23:12

could and one thing and I know this might cause

23:14

your brain to have a little conniption when I say

23:17

this but I just want to throw this out at

23:19

you. Would I would encourage you to think about if

23:21

you really want to trim this 10 pounds off okay.

23:25

I would encourage you to take a

23:27

couple weeks of going to much lower

23:29

exercise levels give

23:32

your body a break and then dial

23:34

your calories back by a couple

23:36

hundred. I wouldn't keep

23:38

the intensity of where your exercise

23:40

is and try to take

23:42

the deficit because if you're binging

23:45

intermittently in there it's gonna be

23:47

really difficult for you to get

23:49

a substantial deficit. So

23:51

what it is is it's like

23:53

you're pulling at both ends and you want your body

23:55

to just kind of suck up and take it and

23:57

it's not gonna do that. What

24:00

I would actually say is be

24:02

very strategic. Okay? So

24:04

if this 10 pounds is very important to

24:07

you, maybe look at your

24:09

schedule and say, okay, when in the

24:11

year could I let up on my

24:13

running for maybe four weeks? Okay?

24:16

And I'm going to let up and maybe

24:18

if I run right now six days a

24:20

week and I run for an hour or

24:22

whatever, maybe I scale that back to four

24:25

days for 30 minutes. I

24:27

cut it way back. But then

24:29

I take a few hundred calories off maintenance.

24:31

And once you read the book again, you won't

24:33

be freaked out by that because you'll realize that

24:35

your body is always compensating

24:37

for what you're doing anyway. You just thought you're going

24:40

to lose a lot of calories just because you're not

24:42

running anymore. Right. But

24:44

scale back your running and

24:46

then take the deficit. But if you're

24:48

doing the deficit and you're keeping up

24:51

with your activity level, your

24:53

body might kind of keep forcing the

24:55

binging in there which is counterproductive to

24:57

you losing weight. Do you see that?

25:00

Right. Yeah, I do. Yeah.

25:03

And then how does that sound as we talk all that off?

25:06

I mean, that makes sense. I don't think I've ever

25:08

thought of cutting back on the

25:10

exercise because that's

25:13

just what I do. And

25:17

I guess I just haven't really thought about doing that.

25:19

I mean, yeah. So that makes sense to me. Yeah.

25:22

I see several things here for

25:24

you and I'll just kind of

25:27

tell you I see several options

25:29

as it were. I see option

25:31

one as being you establish maintenance

25:33

calories, you stop binging basically because

25:36

you're actually eating adequately and you

25:38

enjoy your running. You just run and run and

25:40

run and you have a great time with it

25:42

and that's like kind of option A, right? I

25:45

see option B as being,

25:47

okay, so again, I've known my maintenance

25:49

calories. I could take a deficit, but

25:51

I'm not going to take a deficit

25:53

and put the stress on my body of the

25:55

running. I'm going to lay off the running

25:58

and I'm going to actually. You

26:00

take four weeks to just focus on a deficit and

26:02

say I lose a pound a week

26:04

or whatever. That trims four pounds off my 10 pound

26:06

goal. You can make passes at

26:08

it. You don't have to do it all at once.

26:10

You could do four weeks here, go back to

26:12

your normal running for several months, go

26:15

back to a deficit. You might do three cycles

26:17

of that, but you would have the weight off.

26:20

Then of course you have option C, which is what

26:22

you've been doing. Option

26:25

C is you have been shooting for 1500

26:28

calories, you have been running, and

26:31

you've been binging and stress eating.

26:34

I will tell you my experience

26:36

with that last one is it

26:39

becomes a self-perpetuating

26:42

problem because we

26:44

have a way of thinking like, oh my

26:46

gosh, I'm already eating at 1500 calories and

26:49

I'm doing all this running and my weight's going

26:52

up and I'm doing all this binging. Maybe I

26:54

need to restrict more, maybe I need to run

26:56

more. You kind of just

26:58

keep throwing more gasoline on an already

27:00

burning fire. I

27:02

would encourage you not to pick option C,

27:04

but I also understand people sometimes do what

27:07

they're comfortable with. I

27:10

just want to establish that. Both option

27:13

A and B sound very delightful to

27:15

me either way. Yeah,

27:18

I think I would probably choose

27:20

to go with one of those. Actually

27:23

I see it as you'd be toggling between A and

27:25

B. A would be the

27:27

majority of the time, eating at maintenance, stop

27:29

and eat, enjoy your running. That would be

27:31

your majority of the year. I

27:33

see three months where option B

27:36

would be the focus. The question

27:38

just becomes where in

27:40

the year does that fit best based

27:43

on your schedule, your life with your

27:45

kids, your running, all that kind of

27:47

stuff. Then I would randomly pick those

27:49

three months. I would say this is women focus. I'm

27:51

going to dial back my running, maybe enjoy

27:53

some more hobbies and just leisurely walking.

27:57

I'm going to make my deficit my focus. Well,

28:00

and I like as far as

28:02

I have, I know that I need

28:04

to wait, lift and I try to do that. But,

28:08

you know, would that be a

28:10

good thing to do when I'm cutting back

28:12

or is that not? Should I just be

28:14

taking it pretty easy for a month? Yeah.

28:17

So that's a great question. I'm glad you

28:19

asked that. I am 100% in support since

28:21

you are at the age you are in

28:24

establishing strength training. What I would do is

28:26

do that when you're doing option A. Like

28:28

maybe say, okay, I'm willing

28:30

to forego maybe a day or two of

28:32

my running and I'm going to supplement my

28:34

strength training but I'm still going to eat

28:37

adequately so I work on my binge eating.

28:39

But then when you switch to option B, I would

28:42

take a much more leisurely approach

28:44

to all exercise. Now, I'm

28:46

not saying movement because movement

28:48

is walking the dog. It's

28:50

like walking. Walking. If

28:53

you're getting up and taking the laundry and folding the laundry

28:55

and putting the laundry away, I'm not saying that I want

28:57

you to sit on the couch and become a potato. I'm

28:59

saying that I just want to see

29:01

you lay off the running and I definitely

29:03

would not and you

29:05

can underline that. I would not do

29:08

option B and that be your first

29:10

introduction to strength training because what does

29:12

happen for a lot of women in

29:15

that for four to six weeks,

29:17

there's inflammation because you're

29:19

creating micro tears in your muscle tissue

29:21

to strength training

29:23

to make them bigger, to make them stronger.

29:25

A lot of times, especially somebody your size,

29:28

your weight loss is probably not going to be,

29:30

it's going to be like two to four pounds

29:32

which whichever month you do it. So, it's not

29:35

going to be substantial. So, a lot of

29:37

water fluctuations could what we call mask your

29:39

progress. So, I would say if you've already

29:41

been doing the strength training and you said,

29:43

okay, I'm going to weigh scale back on

29:45

my running but I'm just going to do

29:47

like my one or two days of strength

29:49

training but I've been doing it for the

29:51

last six months, that would be

29:54

fine but not, oh, I'm going to do this

29:56

deficit so I'm just going to strength train and

29:58

lay off the work of the run. That's

30:00

a huge what I would call

30:02

variable change in that situation. Yeah.

30:05

I wouldn't want to see you do that because that could really mess up

30:07

your results. Okay.

30:09

All right. Is that

30:11

helpful? Yeah, I

30:14

think so. I think that's a

30:16

good plan to work toward to

30:18

go on. Yeah. And here's

30:20

the cool thing. If you do option A, you establish

30:23

what your maintenance calories are, you get your binging

30:25

and control. When that

30:27

summer session rolls around. If

30:29

you are really well established the rest of the year

30:31

of eating 18 or 1900 with your normal

30:35

running schedule, then what

30:37

I would do is start listening to your

30:39

body. Okay. So when you're in that

30:41

summer session, if you eat your normal

30:44

1800, but one day you're like,

30:46

I am ravenous. I could literally

30:48

eat the house. I

30:51

would make yourself a plate of

30:53

food, a nice chicken breast, sweet

30:55

potatoes, steamed broccoli. I would make a

30:57

regular meal and then I

30:59

would eat it, just track the calories

31:01

and see where that puts you. What

31:05

I wouldn't do is try to

31:07

ignore that sensation. I would

31:09

feed myself real food, not snacks and

31:11

treats, but real food. But

31:14

I would listen to it. And what you

31:16

might start to notice is maybe

31:18

every day you're not feeling that way, but maybe every

31:20

other day you do. And then when you average those

31:22

calories in, maybe you're eating 21, 2200 calories. But

31:26

if your weight is staying pretty stable,

31:28

then your hunger is kind of helping

31:30

you figure out what your maintenance

31:33

calories are during that more extreme

31:35

fitness period you go through. Yeah,

31:38

because I feel like I could

31:40

fill my body. That's part

31:42

of the problem is me wanting to stick

31:45

to a calorie range and then I'm hungry.

31:49

And what's weird is that the day that I

31:51

do the long run, I can manage that, but

31:53

it's like the day after my body

31:55

wants more food. And

31:58

then what happens is I would go... over

32:00

my calorie range and then I would just you

32:02

know how that works like throwing the towel. And

32:05

that's what I mean. There is something to

32:07

be said for somebody like you who does

32:09

this more extreme training and is

32:11

more in tune to her body and you're

32:13

at a healthier weight, you're very active. If

32:16

something significantly changes and you've really established

32:18

18 or 1900 is maintenance, then

32:22

I but here's where I would do the

32:24

shift. It wouldn't just be fun foods. It

32:26

would be like no, I've got a regular

32:28

dinner plate ready just in case I feel

32:30

that way, right? Yeah.

32:34

And I think that that's smart too because I think a

32:36

lot of times what happens too is I do

32:38

just eat treats and that's not really

32:40

what my body needs. It

32:43

needs like some good solid food to

32:45

keep me satisfied. Absolutely. Yeah. Yeah.

32:49

And it's just noticing that and honestly in

32:51

two if you're trying to say no, we're

32:53

not gonna do this, well then often because

32:55

you're not prepared, you gravitate towards what's easily

32:57

accessible. But if you're like no, no, no,

32:59

I'm going into my heavy running season, I'm

33:01

always gonna either have a nice big thing

33:03

of soup or I'm gonna have you know

33:05

a nice plate of dinner. I'm gonna have

33:07

it all set up in case I'm actually

33:10

hungry. So I don't have to fight myself

33:12

and I don't default to snacky foods. Right.

33:16

Yeah. Okay. Does that feel

33:18

good? Sounds good. It does. Is

33:20

that helpful for you my dear? Yeah,

33:23

I think it was. I think that I think I

33:26

just need a plan and I think that's a good plan to

33:28

go off of so. Awesome. All

33:30

right my dear, will you have a great rest of your

33:32

day okay? Okay, thanks so much for

33:34

your help. Thank you

33:37

for listening. Be sure to visit

33:39

hassizem.com. Check back often for

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33:46

this podcast is for informational purposes only. The

33:48

host is not a medical professional. You

33:50

should always consult with your doctor, nurse

33:53

or other certified health professional before beginning

33:55

any diet or fitness program. you