Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present the final lessons on “self-sabotage”!

In #25, I taught the foundations of self-sabotage from the Think Feel Eat position—our thoughts, our feelings, terminology, and more. (Please start here: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ )

Last week (TFE 26: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii/ ) I started with several practical tips related to self-sabotage---stress management; purposeful, planned self-care; sleep; ideas for sitting with urges; planning food ahead of time; writing something you want to eat for tomorrow rather than in the moment; creating barriers to hyper-palatable foods; dealing with kids’ foods; and much more.

Today I continue with self-sabotage tips, more practical ways that we can stop ourselves from “knowingly or unknowingly obstructing our progress”!

I start with the “buy healthier foods” theory—the pros and cons of this, including the concept of choosing foods you truly like and will eat for the rest of your life (as opposed to “healthier foods” you don’t like. I recommend that you choose a protocol you can live with (see Pick a Protocol: https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ ) and have “your foods” (for 80% of the time) and “not your foods” (for the other, carefully planned 20%). I re-introduced my Helpful Foods List so that you can list the foods you like and will eat to get to your goal. Lots of tips in this section—having real meal foods on hand; using cooking methods that work for you and keep calories lower; utilizing convenience foods that are not super calorie dense; cooking simple foods; keeping grab and go foods on hand; and making your own food rules.

Next I move into reminding yourself daily why you are doing this. Write the same reason every day in a journal. That phrase/goal/wording needs to become a part of who you are. I discuss reasons that really keep you motivated.

I move back into food palatability, but not just Dr. Stephan Guyenet’s Six Seductive Craving Combinations (see eblast on August 10th!https://ckarchive.com/b/e5uph7h5rogp )….I move into other aspects of palatability that come into play with our “self-sabotage.” These include, but not are not limited to mouth-feel, texture, temperature, etc. I address the individuality of palatability and giving up—like what makes it hard for YOU to stop? Finally, I discuss the benefits of simpler foods: not combining the six seductions so much, how to substitute for super palatable foods, the benefits of fewer ingredients and simpler cooking techniques, and more. AND….a new way to evaluate our foods---not looking at food as good and bad but rather as controllable and uncontrollable.

Find all of my episodes, outlines, and articles for my two weekly broadcasts:(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=h7k4PnwPLPM&feature=youtu.be

See full article here: https://donnareish.com/think-feel-eat-episode-27-self-sabotage-iii-of-iiimore-practical-tips

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.