0:00

Half-Size Me episode 638

0:04

brought to you by the

0:06

amazing Half-Size Me Academy to

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become a member and join

0:10

us please go to half-sizeme.com/join.

0:30

Welcome to Friday. Don't you

0:32

know it feels good to

0:34

be alive. You

0:36

could be larger than life.

0:40

Bigger than the world living now.

0:43

Hopes and dreams of every boy and every

0:45

girl. You could fly higher than

0:48

the sky. Shout brighter than the

0:50

stars. You could have all you

0:52

ever wanted. Shoot the moon and

0:54

reach for miles you know you're

0:56

good. Hello

0:59

lovely listeners. I cannot believe we

1:01

are at the end of April

1:04

and what the end of April signifies

1:06

in the HSM Academy is the beginning

1:09

of a new monthly learning focus. Every

1:12

month we have a brand new learning focus.

1:14

These are kind of what I would consider

1:16

to be the core habits, mental

1:19

obstacles, behavioral obstacles that get in

1:21

the way of people being successful.

1:24

And every month we have a

1:26

different theme. So in March it

1:28

was scale sanity. We talked all

1:30

about the scale focusing on weight

1:32

averages really trying to help

1:35

our members transform their thinking around that.

1:37

In April we were doing food journaling

1:39

your way which was us

1:41

learning different ways you can journal your food

1:43

and the different reasons why we food journal

1:45

not just to be judgmental of our food

1:47

and beat ourselves up for not hitting our

1:49

calories but to learn a lot of things

1:51

about our habits and behaviors. And May is

1:53

going to be meal planning your way and

1:55

what we're going to be working on in

1:57

May is really going to be a Really good way to get

1:59

into it. Really Helping the members and the

2:01

academy start to think of different ways

2:03

they could. Meal plans are so many

2:05

different ways you can do that. The

2:07

benefits of meal planning and how that

2:09

can be a game changer when it

2:11

comes to your weight loss journey. So

2:13

that's gonna be our monthly focus for

2:15

makes a nice are only available for

2:17

the thirty days that we are going

2:19

through. Them were trying to really streamline

2:21

things and the economy where we have

2:23

one big focus so that we you're

2:25

able to really and gross yourself in

2:27

it and learn and then at the

2:29

same. Time at any point. If you want

2:32

to do the A to some weight management

2:34

plan it is a game changer. It's truly

2:36

like my way. I would coach a client

2:39

in written format with things for you to

2:41

follow. Just like I would lay out for

2:43

clients. it will help move you forward with

2:45

your weight loss journey. I love this. It

2:48

actually helps me at the beginning of the

2:50

year that some a my problematic eating behaviors

2:52

back in shock after the holidays so I

2:54

know it works. I see it work all

2:57

time for my clients but I just went.

2:59

Encourages you feel. Stuck if what you're doing

3:01

waking up every day saying hey, today's the

3:03

day I'm gonna be super on top of

3:05

things and I'm going to be super rigid

3:07

that is not typically gonna work for you.

3:09

It's going to require different approach and that's

3:12

what we have. an eight or some we

3:14

management plan so just lets you know those

3:16

are available for you if you need some

3:18

help through this month and you can just

3:20

go to Have Saved. me.com fourth last

3:22

join. Our today I'm actually going to

3:24

be coaching Kaylee. She is wanting to

3:26

follow the Asia Some Weight Management plan

3:29

which we just discussed as she's actually

3:31

got two weeks of assessments which I

3:33

was super excited about. She's in Me

3:35

academy. She's working through it, but then

3:38

where she was really struggling is how

3:40

to take that two weeks assessment and

3:42

start to improve her behaviors. and those

3:44

of you in the academy a lot

3:47

of you you know you're working through

3:49

the different eight steps that we have

3:51

in their for the A to some

3:53

weight management plan of yours Stock immensely

3:56

stuck with. How do I give myself

3:58

stars for making him for. How

4:01

do I start to write my problematic

4:03

behavior on the left side of my

4:05

paper? How can I start to see

4:07

this a little bit differently? This is

4:09

the episode for you in as I

4:11

think clearly has a lot of breakthrough

4:13

moments where she starts to realize how

4:16

she can start to plan out her

4:18

food differently, Where she can actually. Sir.

4:20

To reward herself or taking. That ten

4:22

minute timeout before. She eats food to

4:24

deal. With how she's feeling of

4:26

she gets stars for going to

4:28

bed early. The cool thing about

4:31

what I've created for the The

4:33

Academy is it is very malleable.

4:35

You see the Aires you want

4:37

to improve. You can put them

4:39

into your paper pencil journal and

4:41

you can search for a word

4:43

yourself. Stars for making those improvements.

4:46

Your incentivizing yourself for making improvements

4:48

in your life as opposed to

4:50

hear ago again. Why didn't I

4:52

go to bed early on times?

4:54

Why. Didn't I do this? We get stuck

4:56

in this shame. Blame Beat.

4:59

Myself up spiral and it gets you nowhere.

5:01

It's like it's like a sir fire way

5:03

to just kind of crash and burn. And

5:05

after all the years of coaching that I've

5:07

been doing, I've learned that is not a

5:09

useful. Tool when it comes to transformation.

5:12

You've gotta get somebody. is mine looking at

5:14

things. From a different perspective is that Albert

5:16

Einstein quotes. You can't solve the problems

5:18

with the same level of thinking. That

5:21

created the problem. So

5:23

a viewer sinking is

5:25

restrict deprives. Punish force.

5:27

You know what? Bury myself into

5:29

submission to get this job done.

5:31

If that is where your mind

5:33

goes that is the same level

5:35

of thinking that's creating are very

5:37

problem. You've got to change your

5:39

sinking about how you do things

5:41

and that that's really what the

5:43

a to some weight means your

5:46

plans about is a coach's perspective

5:48

on what we're going to focus

5:50

on. It's how I would instruct

5:52

you to put together your plan.

5:54

It's how resources and tools. i

5:56

would assign you to help you with

5:58

different problematic behaviors It really is

6:00

a tool that can be morphed to anyone

6:02

for anything that they're working on. That's why

6:04

I love it so much. So

6:07

anyway, I think you'll get a lot of

6:09

benefit from hearing from Kaylee today. I hope

6:11

this episode really helps you. And if next

6:13

week you wanna hear the coaching call with

6:15

Stephanie, she's down 75 pounds, she's

6:17

been eating normally, but she still wants to lose

6:19

another 50 pounds. But

6:21

she realizes she wants to do it in

6:24

a slow, sustainable way, then definitely subscribe to

6:26

the podcast premium. You can

6:28

go to halfsizeme.com/fan. And

6:31

that way you don't miss a single episode. We

6:33

have an episode that goes out on every Monday

6:35

to our podcast premium subscribers. And

6:38

we have bonus content that's in

6:40

there, our coaching series with Carolina,

6:42

with Sarah, lots of good

6:44

extra resources. I also do a monthly ask

6:47

me anything. So if you've ever wanted me

6:49

to answer your question, all you

6:51

have to do is sign into your account. And

6:53

over on the sidebar is an AMA area. You

6:55

can submit your question directly. And

6:57

then I answer those once a month and record that

7:00

and send it to you guys through the podcast premium.

7:02

So just wanna let you know that that is another

7:04

resource that's there for you if you could use some

7:06

help. All right guys, without any further ado,

7:08

let's go to this coaching call with Kaylee. You

7:10

have a wonderful week and I will talk to

7:12

you soon. Take care. Hello,

7:17

lovely listeners. Today we have

7:20

Miss Kaylee on the line with

7:22

us. Kaylee will be coming on to say

7:24

hi. And then she's just gonna dive right

7:26

in to what she is struggling with so I can

7:28

get her some help today. So Kaylee, I'm turning it

7:30

over to you. Thank you,

7:32

Heather. I'm so happy to be on and talk

7:35

with you today. So yes, my name's

7:37

Kaylee. I've been struggling with

7:40

weight, I would say most

7:42

of my life. When I was

7:44

in sixth grade, I probably was only

7:47

a couple pounds overweight. So really I

7:49

probably wasn't overweight, but everybody

7:52

around me kind of made me feel like I was.

7:56

And over the years, I kind of, In

8:00

a voice, I just had a 5

8:02

to 10 pound, I

8:04

guess, weight difference. And

8:07

doctors would always tell me I needed to lose

8:09

weight. But then when I got to college is

8:11

when I really started to pack

8:13

on the pounds. So I had

8:16

gained, I think, like 60 or 70 pounds in

8:18

one year. And I

8:21

would say, back forward to the last two years,

8:23

I ended up losing

8:26

40 pounds. And

8:28

then I got pregnant, and then

8:31

I gained, of course, 40 pounds back. And

8:34

now I have just the past year

8:36

and I would

8:38

say a couple months now, I have just been

8:42

going up, down, maintaining for the

8:44

most part. I

8:46

know we had talked a while ago, and

8:49

I think at that time

8:51

my problem was that I wasn't prepared for dinner. And

8:54

so I had worked on some of the things that

8:56

you had told me with making

8:58

sure that I had my dinner planned

9:00

and kind of getting some of the

9:03

convenient freezer items.

9:07

And that has been going really well for

9:09

me. I've been prepared for dinner now. I

9:11

don't have any issues with that.

9:14

I noticed that I had more problems

9:17

with snacking than I

9:19

realized and also with emotional eating

9:22

when I'm stressed out or

9:24

bored. So I

9:26

think that was always a problem. I just

9:28

never maybe wanted to admit it or realized

9:30

it until I had been listening

9:33

to more of your podcasts. And I'm like, oh, wow,

9:35

it's starting to hit me now. Right.

9:38

So, good. So you fixed one area, which

9:40

was the not being planned for dinners, and

9:42

you've gotten into a pretty good routine. But

9:44

that typically does start to highlight what

9:47

other areas there might still be. And

9:49

so what I'm hearing here is

9:52

emotional eating, snacking, and due

9:54

to boredom. Is that right? Yeah.

9:56

Yeah. Either I noticed when

9:58

I work from home. I

10:01

will eat, I'll snack a lot due

10:03

to boredom. And then

10:05

if the kids are around or I'm

10:07

stressed out for some reason, I

10:09

will turn to food as well. Okay.

10:13

All right. And so just to remind me,

10:15

are you in the HSM Academy or no? I

10:18

am. You are? Okay. Are

10:20

you doing the HSM weight management plan? I

10:22

just started it. Oh, perfect. I

10:24

have only gotten through like a couple. I

10:27

need to look at it again. Okay. Because

10:30

honestly, a lot of what I'm going to talk to you

10:32

about is in that plan. And I think

10:34

it will really help you quite a bit

10:36

because this is a very common thing for

10:38

a lot of people that are struggling. So

10:41

did you do your two-week assessment? Not

10:43

yet. Okay. So what

10:45

you do is the two-week assessment because

10:47

what we would be doing is, this

10:49

sounds like it's almost happening on a daily

10:52

basis, is that right? Yes,

10:54

it is. Okay. One of

10:57

the things that we do, once we do

10:59

the daily assessment, we're going to start to

11:01

see a pattern. So you'll follow the

11:03

recommendations. You'll write down your plan of eating

11:05

for the day. Would you say right now

11:08

you have enough time in the morning to just

11:10

commit five minutes to writing out your daily

11:12

food plan? Yes, I

11:14

do. Okay. And when you

11:16

were doing this or looking it over, did you get

11:18

the concept that you're supposed to give yourself, say,

11:20

like at least two to three choices at

11:23

each meal? No, I

11:25

usually only give myself one choice. And

11:27

then I usually don't sit to it. This is

11:29

why I'm glad we're talking about it because this

11:31

is all in there as far as like the

11:33

plan itself. So the plan, the

11:36

way that I created it is I pretended I

11:38

was working with a coaching client. And

11:41

I took all the things I would do

11:43

with a one-on-one coaching client and I tried

11:45

to put it in step formation so that

11:48

way it created like a linear progression

11:50

from one phase to the next phase

11:52

to the next phase. And

11:54

I tried to think about as many

11:56

avatars of clients that I've had and

11:58

what I've done. would prescribe or work

12:01

on with them based on what they were struggling

12:03

with. So it's kind of like to

12:05

me the way I would explain it to somebody,

12:07

the HSM weight management plan is like the best

12:09

option if you can't hire me as a one-on-one

12:11

coach. If you read it and follow

12:13

it the way I laid it out, you

12:15

will start to see improvements on all these

12:18

things. Does that make sense? Yeah,

12:20

that does. And so

12:22

if it means that that's all you focus

12:24

on when you go into the HSM Academy,

12:26

I would rather you, like because you're a

12:29

busy mom, I'd rather you strip everything else

12:31

aside and just make that your focus until

12:33

you work your way through the whole plan. Does that

12:35

make sense? Yeah. Okay,

12:38

so you have something to write with? I

12:40

do. Okay. So your mind is going

12:42

to play tricks on you. It's going to tell you

12:45

why what I wrote down won't work for

12:47

you. It's going

12:49

to tell you how you should only

12:52

have one thing on your paper and it should

12:54

be this thing. And what I'm

12:56

telling you is that you have to

12:58

listen less to that talky part of your mind.

13:01

Does that make sense? Yeah, that does

13:03

make sense. Okay, so let's say you

13:05

give yourself three options at every meal,

13:07

okay? And that's simple. You probably

13:09

have an option A for breakfast, B, C,

13:11

things that you like, things that are physically

13:13

in your house. Most

13:15

of the snacking that's happening, would you say it's in

13:18

the afternoon into the evening or do you see it

13:20

also showing up in the morning? I

13:23

would say more afternoon, evening. Okay,

13:26

and so right now if I'm looking at the left

13:28

side of your paper, what

13:30

are you typically planning for that section

13:32

then? What would you normally put there?

13:36

For snacks? Yeah.

13:39

I usually will put like,

13:41

oh, half fruits or veggies

13:44

or protein, but

13:46

I rarely ever actually like

13:48

reach for those items. Yeah, so if you

13:51

were doing the two-week assessment, what you probably

13:53

would start to notice if you haven't done

13:55

it yet is you're probably going to always

13:57

notice highlights at that time. And

13:59

I always feel better. people there's two reasons why

14:01

that could be happening. One, it could

14:03

be that you're not planning honestly, you're

14:05

not being really honest with yourself. Like

14:07

for instance as you say that, I could probably tell you

14:10

most people wouldn't eat that. So, fruit,

14:12

veggie or protein. First off, they're very

14:15

general which isn't you really assessing the

14:17

food in your house, right? So assessing

14:19

the food in your house is I

14:22

open the pantry, I open

14:24

the refrigerator and I see, oh, in the

14:26

refrigerator I've caught it. Now first off,

14:29

just an FYI, snacks should

14:31

involve at least two macronutrients. So what

14:33

I mean by that is if you're

14:35

going to put a snack down, a

14:38

half a cup of cottage cheese and some blueberries,

14:40

right? So you're pairing a protein

14:42

with a carbohydrate or it could

14:44

be an apple and two tablespoons

14:46

of peanut butter, right? It's going

14:49

to be two foods melded together.

14:51

Now as I explain those two

14:53

snack ideas, do those sound better

14:55

than the ones you would normally plan

14:57

out? Yeah,

14:59

they do and I really love apple and

15:01

peanut butter and I don't

15:03

know why I don't ever pick that.

15:05

Yeah, so right away that

15:08

would be two good ones. So you'd have

15:10

three options for breakfast, three options for lunch,

15:12

afternoon snack, borrow those two, right?

15:15

Have a cup of cottage cheese,

15:17

blueberries, apple, peanut butter and

15:19

you can even give yourself specific measurements. You

15:21

can say two tablespoons of peanut butter if you

15:23

want to or you don't have to get that granular.

15:27

And then dinner, would you say you normally give

15:29

yourself a couple options at dinner? If I

15:34

have leftovers in my fridge I will like I'll say

15:36

I can either have like today I either have like

15:38

a beef stir-fry

15:40

or I have beef stroganoff.

15:42

So typically if I have leftovers

15:45

I will. Okay, always try to at least

15:47

have two options because what will happen, you'll

15:50

become that person who only ever writes one thing

15:52

down and then you'll say, well I never even

15:54

follow my plan so why am I even bother

15:56

doing this, right? Well that's because

15:58

ultimately we keep ourselves very

16:00

narrow on our options and we end

16:02

up not wanting it. That's why I always write

16:04

three down because I know that if I pick

16:06

three things I generally like come

16:09

dinner time, I'm gonna pick one of them. I

16:11

don't know which one I'm gonna pick but I'll

16:13

pick one of the three and I typically try

16:15

to be honest and look at the food I

16:17

have available to me and I write those things

16:19

down. And I'm sharing my journal

16:21

in there too, so you can always look at

16:23

mine just to get some ideas as far as

16:26

like how it looks and that way

16:28

you can get some ideas, okay? Now

16:31

once dinner is over, is there any more snacking that

16:33

happens or is it generally in that afternoon

16:35

timeframe? No, yeah

16:38

late at night. I tend to

16:40

snack if I'm staying up

16:42

late. Usually

16:45

it's something sweet. And

16:47

right now what would you typically plan on the left

16:49

side of your paper for that? Usually

16:52

like chocolate or sometimes

16:56

I'll have like

16:58

fruit with Cool Whip

17:00

or something like that. Okay, and do

17:02

you actually eat those things? I

17:05

do, but I usually will eat like you

17:08

know, I'll plan for one chocolate and I'll

17:10

eat four or something. I plan, I eat more than

17:12

what I plan. Got it. Okay, so

17:14

where we can start to make an immediate

17:16

improvement and I'm kind of jumping you ahead

17:18

in some of these steps only because I

17:20

got you on the phone and I can

17:22

kind of talk to you about it. But

17:24

if you did the initial two-week assessment, I

17:26

can already tell you probably the

17:28

areas in step two that you would be

17:31

become aware that you needed to improve on. One

17:35

would be to start incorporating

17:37

more options plus

17:39

maybe adjusting the level of sweets and stuff

17:41

that you're planning at night to be more

17:43

accurate, to be more honest with what you're

17:46

doing. Because what we

17:48

do in the upcoming steps is we start

17:50

to build in stars. Have you seen anything

17:52

about the stars and how to use those at

17:54

all? I've heard about

17:56

them, but I've heard them a

17:58

few times. I

18:01

don't fully understand how to use

18:03

them. So stars are acknowledging improvements

18:05

to your behavior Okay, so for

18:07

example, I already hear a couple

18:09

that would be good ones probably for you

18:11

one would be When you

18:13

want to go back for another snack because

18:15

you're probably eating multiple snacks in the afternoon.

18:17

Is that correct? Yeah,

18:20

okay So one of them would be for you

18:22

to take a 10-minute timeout So

18:24

what I would want to start to see you

18:26

do is lay out all your snacks the

18:28

peanut butter and Apple

18:31

the cottage cheese and blueberry. Do you typically

18:33

have three snacks or would you say more?

18:37

Probably more. Okay, so I would want

18:39

you to list them all out. So

18:41

with this particular plan Anything that

18:43

you think is a problem behavior? Okay,

18:47

would you think that's a problem behavior what you just shared

18:49

that you eat that many snacks in the day? Yes,

18:52

what we do instead of trying to stop

18:55

it We just put it on the left

18:57

side of our paper and that usually makes

18:59

people very uncomfortable. Does that make you a little

19:01

uncomfortable? Yeah

19:06

You know, but yeah, but yeah, but I

19:08

just want you so your brain

19:10

is wired a certain way and It

19:13

immediately identifies what it considers to

19:15

be bad behavior things that it

19:18

doesn't like that go against the overarching Quote-unquote

19:21

goal, right? but when

19:23

it does that it then it's Insists

19:25

on us doing a lot of work to

19:27

fix this problem And so

19:29

you won't write all this stuff down

19:32

and then it becomes a willpower struggle

19:34

all day long where you're trying not

19:36

to eat four snacks and you

19:39

only wrote down protein veg and fruit

19:42

and you're fighting yourself and eventually you cave

19:44

in and Then you eat

19:46

what you wanted to eat anyway, and you're

19:49

exhausted You feel like you aren't

19:51

making any progress and it keeps the

19:53

cycle going. Do you see that? Yeah,

19:56

that makes a lot of sense and I feel

19:58

like that's exactly what's happening Yes, whereas

20:00

my philosophy is completely the opposite. It's

20:03

to accept and embrace what you're doing,

20:06

write it down on the left, and

20:08

say, how can I improve this today?

20:11

So if I wrote down, let's just pretend your

20:13

four snacks were apple peanut butter, blueberries

20:16

and cottage cheese, a bag of

20:18

popcorn, and what would be

20:20

another one, like cheese and crackers or something? Yeah,

20:23

I love cheese and crackers. So let's say you

20:25

wrote all those down. And then

20:27

today what we said is you're going to have

20:29

an ability to earn stars. You

20:32

can earn stars for passing on one of

20:34

these snacks, which is an improvement because you

20:36

generally eat four. And we would have your

20:39

two weeks of assessment to know that, right?

20:41

We could go back and look at your first

20:43

two weeks and say, well, you're averaging about four.

20:46

So we would see that that is an improvement to your

20:48

behavior. And we're going to give

20:50

you the opportunity to earn a

20:52

star for taking a 10-minute timeout. A

20:55

10-minute timeout is basically a shift

20:57

in your focus. So you

20:59

already said I get bored, right? So

21:01

there should be like this master list

21:03

of things you actually enjoy doing,

21:06

whether it's doing Candy Crush on

21:08

your phone, playing Sudoku, reading

21:10

your favorite book, getting up and

21:12

dancing to your favorite music for

21:15

10 minutes. Anything

21:17

that you enjoy, heck, it

21:19

could even be organizing a drawer in

21:21

your cupboard if that makes you happy.

21:23

And people love that, right? So whatever

21:26

makes you kind of check out for

21:28

a little bit, makes you

21:30

physically active with your hands and

21:32

also with your mind, you would

21:34

choose that activity for 10 minutes.

21:36

After that 10 minutes, you've

21:38

earned a star. And then you

21:40

just reassess and say, do I still want the snack? And

21:43

if you want the snack, have the snack. But

21:45

if you don't want the snack, you get another star

21:47

for not getting the snack. And so you're

21:50

becoming very focused on improving

21:52

the quality of your behavior by

21:55

either not eating the

21:57

snack or by giving yourself the 10-minute

21:59

timeout. to do something

22:01

else because what happens, we get

22:03

these urges, it's a cycle, right?

22:05

You get bored, stimulus, your

22:07

response, snack. So

22:10

we wanna push those two things

22:12

apart. Stimulus, I'm bored, take

22:15

a 10 minute timeout, go play Sudoku,

22:17

go dance to my favorite music, go

22:19

organize desk drawer for 10 minutes, set

22:21

my timer, reassess, see

22:24

if I still want snack. Sometimes

22:26

you will, sometimes you won't.

22:28

But what you've basically done is you're

22:30

starting to create a brand new habit loop, do

22:33

you see that? Yeah,

22:35

that makes a lot of sense. Okay, now

22:37

the other place that you could start to

22:39

earn stars, right, is in

22:41

the evening. So one of the stars that

22:44

I hear you could potentially earn is going

22:46

to bed early. So

22:48

right now, do you have a time that you go to bed? I

22:52

know, it's very random, I definitely need to

22:54

work on that. Like sometimes I'll go to

22:56

bed at midnight, 11, sometimes

22:59

I'll go to bed at 8.30 at night. Right,

23:01

and on the night you go to bed at 8.30, you probably notice

23:04

an improvement with your snacking, right? Yeah,

23:07

usually I feel a lot better in the morning

23:09

too. And I'm not saying it has to

23:11

be that, but what you might wanna do on the left

23:13

side of your paper is you

23:15

might wanna say bedtime, 10.30. And

23:19

if you can get your butt in bed by 10.30, you

23:22

earn a star, okay? And the goal is

23:24

you're trying to accumulate as many stars through

23:26

the day as you can. What are stars?

23:29

They're improvements to your behavior. Okay,

23:31

yeah, I like that, because I could

23:33

even tie a prize or reward.

23:36

A lot of people do, yep. I

23:39

love that. Cool. Yeah, by the

23:41

end of the week, if I have X amount

23:43

of stars, I get X. And it can be

23:45

an experience or it could be a tangible good,

23:47

right, that's totally your prerogative. But a lot of

23:49

people do that. Some people just like earning stars.

23:51

So it doesn't matter either way, but the idea

23:53

is What you're trying to do

23:56

is switch your brain from looking at your

23:58

problem and becoming obsessed with it. Your

24:00

problem and really creating it.

24:02

To where your brain looks for ways to improve.

24:05

Upon the problem, how can I make

24:07

it better today? Sure

24:10

the I think that's my issue right

24:12

now as I am kind of obsessing

24:14

about the problem and I'm tired and

24:16

I've been listening to stuff but I

24:18

think it flight I I don't know

24:21

and I was I needed you to

24:23

do agree from an outsider's perspective say

24:25

this is what you're doing. Email is

24:27

a deal and suspend. Kind of difficult

24:29

for me. I think with my I

24:31

I can have a minute and also

24:34

a person so when I am out

24:36

and about or just even at home

24:38

it's like I don't even. Stop

24:40

and think it should I eat. This are not

24:42

all just like automatically do it and I'm guessing

24:45

that's because of the habit. And

24:48

one of the things as in the

24:50

fetus and wheat management plan by the

24:52

way is for some people I prescribe

24:54

the delayed gratification with sued. So that's

24:56

like a separate. Section that you

24:58

a check out that. Information. But when I hear

25:01

you say, that's the first thing that comes

25:03

to me. Is earning stars for

25:05

delay gratification. Meaning you seafood? Somebody

25:07

brings you a cookie, Somebody offers

25:09

you a candy bar. Whatever. And

25:12

you say thank you so much you take

25:14

it and you hold on to it And

25:16

then you know that at night you're going

25:18

to have your chocolate or you are proven

25:20

all that has us and you make yourself

25:22

wait till then to eat it. New earnest

25:24

star for that's because what's your teaching yourself?

25:26

it's just like your kids, right? I'm sure

25:28

your kids impulsively through the day wanna do

25:31

things like keen. on the walls and isn't

25:33

the all the candy that's in the

25:35

house? and as the mom would you

25:37

say to. Those. Requests. Not.

25:40

Known at right now or waited for

25:42

we can't do that The ah yes

25:44

you parent them right? Returning after pair

25:46

ourselves. And I know that sucks because your parenting. Kids

25:48

and yesterday and as and honestly my

25:50

kids were my biggest teachers. I'm like

25:53

oh my God. I'm dealing with this

25:55

in my own head. and

25:59

other having to tell them, not right now

26:01

sweetheart, you can't eat all this candy. And

26:03

here's mom trying to shovel it in her

26:05

face, right? It's like, I

26:07

got to take my own advice here. And so the

26:10

delayed gratification is another area you could earn

26:12

stars. So anything that here's a, here's a

26:15

general, just Kaylee, anything that you think is

26:17

a problem, there's some way to make it

26:19

a star. Do you see that? Okay. Yeah,

26:22

that makes a lot of sense now. Yeah.

26:24

And honest to God, if you could just

26:26

follow the plan, the way it's laid out

26:28

and you read it and you follow it

26:30

and you just make that your focus, you

26:33

will get further doing that and making these

26:35

improvements. Because well, there's also the social aspect

26:37

where we have a place where everybody sharing

26:39

their plans and discussing them. So that could

26:42

be a great way for you to get

26:44

ideas from other people, see what they're doing,

26:46

how they're doing it. So you can kind

26:48

of borrow some ideas too. Okay.

26:51

Yeah, I like that idea. Okay.

26:53

So that's what I would encourage you to do

26:55

because it's, it's, it's improvable for sure. But it

26:58

just means you have to build in a way

27:00

of slowly morphing your behaviors.

27:02

You're not just going to will them to

27:05

stop. It's not like, Oh, I don't like

27:07

that I do this with food. I'm eating

27:09

too many snacks. I'm having too many treats.

27:12

Just focusing on that problem isn't going to

27:14

solve it. It's like, okay, yes, I see

27:17

that these things exist. And

27:19

I want myself to go to bed earlier

27:21

and I want myself to start doing something

27:23

other than eating every time I'm bored. So

27:26

how can I incentivize myself to do

27:28

that? How can I take what seemingly

27:30

a negative and build

27:32

a positive into it that I

27:35

can strive towards and moving in

27:37

a positive direction? Sure.

27:39

Yeah. And I think too, like what

27:41

really resonated with me on this call

27:43

today is when you had said that,

27:46

you know, because I do this a lot where

27:48

I try to start tracking. And

27:51

then like you said, I don't Follow

27:53

the changes, right? I Don't follow the

27:56

one snack that I had planned or

27:58

the one dessert. And So I. That

28:00

kind of give up and I just

28:02

and like all what's the point of

28:04

doing this If I. If I

28:06

keep not following it, every single day is

28:08

so I've been. It. Was Ill

28:10

definitely be out of my comfort

28:12

zone to odd sry this to

28:14

week assessing the I am excited

28:17

to challenge myself and think about

28:19

it differently this time that I

28:21

have the words and you know

28:23

how to tide me. In the to

28:25

some economy read the Us and born into say

28:27

my name. Okay, yes I can

28:29

do that. So here's what I'd like you

28:31

to do to tide me on your post

28:33

so I can see them to say can

28:36

see that you're moving in the right direction

28:38

But here's how when she's a think of

28:40

the two week assessments we expect that it's

28:42

not going to be pretty. The whole point

28:45

of the to we the assessment is to

28:47

say oh wow every day I'm getting highlights

28:49

for X, Y and Z I am noticing

28:51

a pattern here like this is this is

28:53

constantly happening and eight and that's why I'm

28:56

kind of in this preliminary talks even giving.

28:58

You some hints like don't just put one

29:00

option three. That's something a lot people who

29:02

more since you because they realize that in

29:04

the first two weeks they're just writing down

29:06

like two eggs in a piece of toast.

29:08

but then they realize they rather have yogurt

29:11

and the know like Will Man, I didn't

29:13

follow my plan so now I get a

29:15

highlight school he didn't have to be that

29:17

way. You could pick three nutritious breakfast that

29:19

you really likes and give yourself an option

29:21

because you don't really know what you're gonna

29:23

want to eat necessarily out luncheonette dinner. But

29:25

if you look at the food in your

29:27

house and. You say okay with you? I

29:29

like how you do that. For dinner you're

29:31

like okay, so beef and it's either going

29:33

to be like beef stroganoff or it's gonna

29:35

be be stir frys. You've got these ideas

29:37

and most of the price sound appealing to

29:39

you, but you might roll up on dinner

29:41

and say I'd rather have the be stir

29:44

frys was it's written on your plan. Then

29:46

you're fine. Reigns to it's really being honest

29:48

with yourself and not narrowing the scope down

29:50

so much that. You're subjecting yourself to

29:52

been wrong more often. than not but

29:54

with three options very seldom will you

29:56

not find something you like on those

29:58

three feet if you plan food you

30:00

enjoy that's in your house. Sure,

30:03

yeah, I love that. I do think that will help me

30:05

a lot because I do feel like

30:07

guilty if I don't do

30:09

what I planned. But I'm

30:11

also not, I'm somebody who kind of makes,

30:15

you know, decisions about my food like

30:18

last minute. So I tend

30:20

to not eat what I planned. Yeah,

30:22

100%. And then I'll

30:24

look for you to tag me on your food logs

30:26

just so I can see what you got going on. Sound

30:28

good? Okay, yeah, that sounds great. All

30:30

right, so do you feel like you are clear

30:32

on what you're doing moving forward now that we

30:34

had this conversation? I

30:37

do and I appreciate you explaining the

30:39

stars for me because I've heard it

30:41

a few times but it just wasn't

30:43

clicking with me until now. Yeah, and

30:46

there is an actual document that's in

30:48

the discussion area where I gave a

30:50

lot of ideas for

30:53

how you could create stars for even like

30:55

drinking water. We had some people who wanted to

30:57

improve their drinking water so they were like, okay, I'm gonna

31:00

put water on the left side of my paper and if

31:02

I do it, I get a star. So there's

31:04

a lot of things that you can build

31:06

into your written paper pencil

31:08

journal that you might want to

31:10

incentivize yourself to do based

31:13

on long-term habits you want, right? Like if you

31:15

decide, hey, you know, I notice I'm not really

31:17

eating too many fruits and vegetables during the day.

31:20

Maybe I start making, like I'm only doing

31:22

two, maybe I start giving myself a star

31:25

when I get the third serving in. And

31:27

that way you're creating a positive feedback loop

31:29

for yourself. Okay,

31:32

yeah, I'll definitely check that out. I'm

31:34

always needing more ideas. Yeah, and what I

31:36

really want you to do is narrow your

31:38

scope. When you go into the academy, just

31:40

go right to the HSM weight management plan.

31:43

Don't worry about anything else because right now

31:45

if we can just get you consistent with

31:47

that and creating a plan for

31:50

yourself, you can explore the

31:52

rest of the stuff later but I don't want

31:54

you to get distracted and not work on

31:56

yourself, okay? Okay,

31:58

that's a good. a good

32:00

point because I tend to want to

32:02

look at everything that's on the

32:04

stuff. As we

32:06

all do. Yeah. Alright

32:08

my dear, I'm looking forward to you tagging me, okay?

32:14

Yes, I am looking forward to hearing your feedback

32:16

as well. So thank you so much for your

32:18

time today Heather. Yes my dear, you have a

32:20

great day, okay? Thank you, you

32:22

too. Thank you for listening.

32:24

Be sure to visit havesizening.com. Check

32:27

back often for your daily dose of

32:30

inspiration because you are worth it. The

32:32

information you hear on this podcast is

32:34

for informational purposes only. The host is

32:36

not a medical professional. You should always

32:38

consult with your doctor, nurse or other

32:41

certified health professional before beginning any diet

32:43

or fitness program.