Ep 35e- Overcoming Obstacles: Day 5

October 07,2024

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating!

Today you’ll learn overcoming obstacles- tackling the common barriers to food freedom and staying on track.

Hello, hello! We are doing our day five of the challenge. Our last and final day is today. Today we are talking about overcoming obstacles. So if you have been running into any obstacles on your journey, then this is what we are going to overcome and tackle today. We're going to be going over so much good stuff, but before we start, We are going to be announcing the winner of our free private coaching session with me in the Facebook group on Monday, which means you still have a few more days to participate, get caught up.

As a reminder, anytime you post in the Facebook group, you get more entries into this giveaway for this coaching session with me. So make sure you continue to participate, share your wins, obstacles, challenges, successes, and we'll all be there supporting you. Now, this challenge has also been a fantastic deep dive into mindful eating, but the real transformation is going to happen with ongoing support, and by addressing the entire six pillars of my Confident Eater program.

So I go over mastering your mindset, eating anything in moderation, which mindful eating is a part of, but there's so much more, and we go over my signature trigger food process with that, learning about your urges and how to manage them in a stress free way, your hunger and fullness, Feeling confident no matter where you are and then finally maintaining your progress.

I also have a full money back guarantee because I'm 100 percent confident that this program will help anyone who has been cheating and overreading. So I only have a few spots left open to work with me one on one and mindful eating challenges are going to get first priority on the opportunity to join the Confident Eater program.

I also have our limited time bonus custom journal that expires next Friday, the 11th. So make sure you get a call booked in with me ASAP. These are free calls that you can use to really discover if this program is the right fit for you. All right, so let's go over these common obstacles and how to conquer them.

The first obstacle that you might be coming into contact with contact with, is if you feel overwhelmed. If you feel like, wow, this challenge has been so amazing, there's so much goodness in it, but I just feel overwhelmed. I'm not even sure where to start. My solution to this is I want you to start small.

Start with just one action step. Start with just one day of the Mindful Eating Challenge. You're going to have access to the replays of this challenge, both in the Facebook group, Become A Confident Eater, and on the podcast the Confident Eater, or Become A Confident Eater podcast, and This is where you can really take it at your own pace.

So maybe start with day one and really make sure you nail those skills before moving to day two. We often flood ourself with information, but information does not make changes. Actions make changes. So the sooner you start taking actions, the sooner you're gonna start changing your brain. So start with just eating one meal mindfully.

Choose one little thing that you can do at your next meal, and then celebrate the heck out of yourself when you do it. Don't tell yourself, I'm not doing enough, I'm never gonna get there. It's these small little changes that are gonna build up to these big changes that you want of being a confident natural eater.

Now, I'm also going to help you distill everything down that you need into very simple steps in my program, so you always have that option available to you, too. If you want to watch TV or a movie while you are eating, if you're having a really hard time with the undistracted component of our mindful eating guidelines, first, I want you to know that this is normal and that if you are having trouble bringing your attention away from the TV, that That's okay.

Because if this is something you've been doing for years and years and years, eating your food in front of the TV, your brain has a very strong association with the food and TV right now. But each time you don't do it, you are breaking that association and literally rewiring your brain. Now, if there's the occasion where you do want to start watching TV again, or you do want to introduce movies, we can do that, because I can tell you I do not eat 100 percent of my meals just mindful not in front of any distractions.

The reason I'm able to be a little more distracted now is because I've really conquered my hunger and fullness signals. I know exactly what they sound like, and I've dialed them up so much that now when I hear them, I know. Like, I am done. I am ready to stop. It is very clear to me. Whether I'm hungry or full.

So, if you are getting to that point, and you feel like, okay, I'm getting my hunger and fullness signals back, I'm feeling more in control around this food, and then it's Friday night, you want to watch a movie with your partner, here's what you're going to do. I want you to first, by starting, to plate the food with the amount that you're okay finishing.

So, in the event that you just accidentally totally tune out of your food and you end up finishing, you know, your entire bowl of popcorn or whatever you're eating, make sure it's an amount that you're okay eating to make it easy for you. Now, you might stop before, and that's definitely something I work with people on, is how to leave food behind effortlessly, but if you end up finishing it all, at least you won't be disappointed because you know you kind of planned ahead to have all that food.

Then I also want you to practice shifting your attention back and forth between the food and the TV. So what we can do is, if you're watching the TV, the movie, you'll be focusing on that, and then the second you start to put something in your mouth, I want you to really focus in on that food. Zone into your senses around, what does this food taste like?

Where is my body at? Am I approaching fullness? Do I still like this food? Is it still enjoyable? Is it losing its flavor a bit more, and I'm starting to not want it so much? All of those questions can take time. half of a second to do if you do them intentionally. So you're putting the food in your mouth, you're noticing it, maybe even like as you're, if you're watching this, my eyes are kind of going down and I'm like going inwards.

I'm like, okay, what's going on in my body? You're noticing that and then you bring your attention back to the TV. So you're kind of switching back and forth instead of trying to give your attention fully to the TV or fully to your popcorn. You're able, sorry, you are focusing on the TV. most of the time, but now we're switching our attention back from the TV to the popcorn.

Okay, so the next thing you might run into is if you get distracted while eating with others. So if you are having a meal with friends, with family, and you just feel like, I just can't tune in. I'm just getting distracted. The first thing I want you to remember is that the more you practice doing this alone, the easier it's going to be with others.

So the more you practice mindful eating on the day to day, In your own space, you can think of going out to dinner with friends as like, playing the game. We're playing the soccer game, and at home is practicing for the soccer game. So the more you do it at home, the more you're building the skill, and then it'll be easier when you go out.

I also want you to remember that it's okay for silence to happen. Americans, in particular, are really bad with letting silences happen. We think that they're awkward, we just want to keep talking. But a silence is a really good opportunity for you to check in your body, with your body, and to really enjoy the food.

So if someone is talking and you're kind of thinking about their response, maybe taking a bite of food and just allowing yourself to chew the food before responding. Or if you are thinking of what to say next, just be like, hmm. Let me think about this for a second and chew your food while you're thinking about it.

You can allow those pauses to happen in your conversation so you can check in with your body. You also can do mini check ins throughout your meal. So even when you're talking to someone, you can take a second, just like you do when you're watching TV, to go inwards to your body and say, hmm, what am I noticing right now?

You can do that all in the middle of having a conversation with someone, as long as you do it intentionally. I also like to make this guideline of pausing at the halfway mark. Not because you can't eat more than half, especially if you're at a restaurant. I know a lot of people go by this rule of like, okay, I have to have only half.

But it does just give you a nice visual cue of like, once I get to this halfway point, I'm going to check in with my body and I'm going to notice where I'm at. And then from there, I'm going to make a decision. Do I need Do I feel like I need just one more bite and I'll feel satisfied? Or do I feel like I'm going to need the whole rest of the thing because I'm still really hungry?

Finally, if you are running the obstacle of you know what to do, but you just aren't doing it. Who has said this before? I know we all have. This used to, I think, I used to think this all the time of like, okay, I have so much information, but why am I not doing it? This is where the deeper mindset work comes in.

This is where we really have to dig into our brain and ask ourselves, where are we getting stuck and why? Is there a place my brain doesn't feel safe around this new habit? Is there an old belief that's popping up that's keeping me stuck and giving me this upper limit of that I can't pass? Now, so we're going to require our mind to do some value shifting because we live in a hustle capitalistic culture.

And in this culture, we are taught to do more, more, more, more, more. We are not taught to sit down and rest. And so if you're running into obstacles where you're like, I know what to do, but it just feels so hard to do, you might need to start look at looking at, well, how was I taught about rest growing up?

How was I taught about taking time for myself? What do I think? is allowed for me to do? Am I allowed to take 15 minutes for a meal or am I supposed to get back to work? That will help you uncover what's the deeper reason this might not be working. There's a lot of times unconscious blocks happening that we need to work through in our mind and coaching can help you do this.

I help people coach on your unconscious mind. So a lot of coaches will just go to the logical thoughts of, well, you know that this is the right thing to do, so you just need to try harder this week. No, we need to look at what's actually blocking you. I have never met another binge eating coach who is using the techniques I do to coach this underlying unconscious part of your brain because this is what allows us to feel safe and worthy of becoming a natural eater.

That's another part. If someone doesn't feel that they're worthy of achieving these habits and goals, that is going to block you. And I used to think, well yeah, I feel worthy of this, but I realized deep down I actually was struggling with a lot of worthiness and insecurity that kept me from wanting to treat myself well.

I was using binge eating as a way to self sabotage and prove my belief right that I'm not worthy of love, that I'm not worthy of the dream life I want. And so when I had these beliefs, I would binge and that would keep me stuck where I felt safe. But once I realized and did the work to become worthy of these eating habits and worthy of love, no matter where I was in my body or with my eating habits, that's when I actually was able to let go of the binge eating because I stopped wanting to unconsciously self sabotage myself.

Okay, so you have made such good progress this week. Now, you want to take what you've learned and make it last. So what I want you to do For your action step today is to identify one obstacle you're running into and create a plan for it. Decide, if this happens, then what? If I am struggling with sitting in front of the TV, then I'm going to do this.

Then I'm going to think this. Then I'm going to shift this belief. Resourcefulness is such a necessary skill to any change, and so I want you to see what you can come up with for yourself, but of course, if you need extra help in this, drop in the comments in the Facebook group, or come into our Facebook group if you're listening to this back on replay, and put what you need support on, because I'm more than happy to help you identify these obstacles.

Another reminder, if you want to make this process super easy, you're going to get this fully customized, step by step plan to stop bingeing, bing, bing! Plus a personalized journal bonus, and so you're finally going to have this permanent solution, no more band aids, and you're going to get support for your unique challenges in history with food.

So book that free consultation call with me, I would love to chat with you. On these consultation calls, we just get to know you, your goals, they are super fun, and so many people leave with changes even if you decide that the program isn't quite right for you. I would love to talk to you this week, hope to keep in touch, and see you soon.