7 Key Changes That Helped Me Lose 65 Pounds
In this article, I’ll share a few of the main reasons why I lost 65 pounds.
If you're reading this article perhaps you have a desire to create real change in your life in regards to health. You have come to the right place. Through my journey, I've learned a few tips that you can use to lose weight and improve your mental health in the process! I want to share the seven key changes I made during my health journey that have helped me get to where I am today. I hope this article will help, inspire, and encourage you no matter where you are on your journey.
I've lost 65 pounds and I've not gained the weight back! Three years ago, if you would have said I would lose 65+ pounds, I would have laughed in your face. There was no stinkin' way I (of all people) could lose weight AND keep it off.
I had around 95 pounds to lose according to most BMI calculators and I could feel the effects on my body. At 237 pounds, my knees, back, and hips would often ache. I found it difficult to go on hikes with friends or participate in events that required much physical activity. However, It wasn’t just the weight I needed to address, the bigger issue was my mind.
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My weight loss story has so much more to do with addressing my mental health than the physical changes or restrictions. Learning to walk in self-care, self-love, and acceptance were essential for my healing.
In this article, I'll share my personal stories, tips, and examples, while breaking my weight loss journey into 7 key changes. Each of these changes brought dramatic shifts to my physical, spiritual, and mental health. I suspect it will do the same for you. Alright, let's do this!
This was taken before we moved to California… a bit of foreshadowing here.
Change 1: Exploring the Keto Diet
By now, most folks are familiar with The Keto Diet. However, if you’re new to this diet, here’s an oversimplified definition; The Keto Diet is a way of eating that limits your carbohydrate macronutrients to under 30 grams of carbs per day.
For a bit more explanation, as you eat a lower carb count, your body goes into ketosis. While in ketosis —> your body begins making ketones —> these ketones burn fat for energy instead of glucose. Essentially glucose is no longer your main source of energy.
Each person is different, 30 net grams of carbs might be too low for you. For example, I've learned I can stay at 50 grams of carbs per day and remain in ketosis.
You will have to find out those numbers for yourself. Here's an illustration I think about when I wonder how many carbs are in something. If:
1 Banana (26 grams of carbs) + 1 Serving of Asparagus (4 grams of carbs) = 30 grams of carbs, well, then I gotta find other things to eat besides bananas!
That's not a lot of food. But the point is, if you understand how many carbohydrates are in the things you're eating, you will be much more successful when trying to get into ketosis! If these two healthy food options equal your total carbohydrate count for the day, then you can guarantee a fried doughnut, bean and cheese burrito, then lasagna for dinner will take you out of ketosis. Also, all of those things are delicious... it’s all about balance.
That’s why I “explore“ The Keto Diet. I stick to a low carb lifestyle, but on certain days of the week you can for sure find me enjoying a slice of pizza and an IPA. I try to plan ahead on those days and consume less carbs throughout the day.
The goal is progress, not perfection. You don't have to avoid yummy foods. I found it helpful to consider replacements that move me towards my goal. Once you discover the delicious low carb foods that work for you, keep those things in the house ready for quick, satiating snacks.
My Life Before Keto
Story Time... Before moving to California from Texas, I had a final visit with my OBGYN. I was getting pretty comfortable with my doctor by this point. I have PCOS, and all the symptoms of someone with Endometriosis. I had to go into her office so many times over the last 6.5 years due to the pain of cysts that would grow on my ovaries. During this season I was taking a prescribed anti-inflammatory medication to help reduce the swelling in my body.
Sometimes medication would help, but oftentimes the pain was sooo unbearable I would have to sit down in tears holding my abdomen, waiting for relief. The last time I was in this level of pain I was at Universal Studios almost 2 years ago with my husband and brother in law. The pain was so excruciating that instead of riding rides, I had to sit at Hogssmead (Harry Potter world) waiting for the stabbing sensation to go away. This was not the worst place to sit down in pain. I just watched the wizards drink their butterbeer until I was able to walk again. I was at a theme park, but surely not amused.
My PCOS symptoms left me exhausted and struggling to get out of bed each day. Once I was out of bed, I was often so drained that all I wanted to do was get right back in. I had a hard time focusing, my brain felt foggy, I was growing neck and facial hair like crazy. I knew to help manage my PCOS symptoms I needed to lose weight. But I didn't know how... I had tried every diet, (albeit not consistently) and nothing seemed to work or interest me long enough to stick with it. I felt inflamed, depressed, unmotivated, and stuck. Kinda like these folks stuck on the Harry Potter coaster. (What if I was there on the same day? Woah...)
Back to the doctors office... My doctor decided to run bloodwork, it turned out that my hormones were off and I was having resistance towards insulin. Insulin is the key that unlocks the cell door so that glucose (sugar gained from carbohydrates) can enter your cells and give you energy.
When you are insulin resistant, your body doesn't respond to the insulin hormone as it should. Then insulin, with no place to go and no job to do, causes your body to become very keen on storing fat. And, my friend, that is exactly what happened!
Insulin resistance can make it incredibly difficult to lose weight. My body was screaming "YO, something is wrong with me!" and I was like... " Ayy! Here's a-more-a-pasta-and-a-bread-a". And so the cycle continued for a long time.
That same day at the doctor's office, my doctor wrote down a resource to something called a "The Ketogenic Diet" and my research began. I started reading everything I could find on Keto, Insulin Resistance, macronutrients, and most importantly, I looked up how many carbs were in those tiny sleeves of chocolate doughnuts. Yes, the ones from the convenience store. Let's just say what you don't know, does hurt you.
I had to make a ketogenic lifestyle exciting, but it took a little creativity.
Keto Salads
At that time, I despised a salad. I thought salads were cold and boring. BUT that's not the case, was trained to think that salads suck, because, well... I've only had sucky salads. Through creativity you can make salads just as delicious as unhealthy food. The trick is to find helpful foods that you enjoy and add those to your salads. I'll list a few of my salad staples below:
Feta - Feta cheese makes everything taste amazing, it's also high in protein! I typically purchase this one from TJ’s and it’s… wow. Amazing!
Crispy Bacon - Who am I kidding? Crispy bacon is good on anything.
Shredded Pork - Specifically this recipe from The Pioneer Woman. She’s a queen.
Shredded Carrots - You can buy them pre-shredded at any grocery store. My advice in the beginning would be to go with the pre-shredded option. The lower the barrier to entry is for making a healthy and delicious decision, the more likely you are to choose that thing.
Kale - This is the foundation of many of my salads, but make sure you roast it! I put mine in the oven at 400 after spraying some olive oil and tossing with salt and pepper. I cook the kale for 5-7 minutes. The kale will look bright green and begin to have toasted edges when it's done.
Shaved Almonds - I keep these in a jar on my pantry. They add the perfect crunch to any salad I make. It keeps things interesting!
Maldon Salt - Please, just buy this now. It's going to elevate not only your salad, but every single meal you make forever and ever, by giving your food a salty, delicious crunch.
Cracked Black Pepper - You could use regular pepper, but the fresh ground pepper is way more satisfying. It will add a delicious flair to your dish. Here is the pepper that we use. This is the pepper grinder we use.
Avocado - High in fat, creamy, and makes everything better!
Dressings - I use either avocado ranch dressing, (this one) or olive oil by itself.
Note: If you need a bit more flavoring, take a ramekin with your olive oil, and add a little pesto, balsamic, salt, and pepper. This will give you something fun and unique. You can use any seasoning you want, just mix it with the olive oil for a magical dressing.
Essential Keto Snacks
To keep my diet exciting, diverse, and delicious I like to keep many of these items on hand. These are my essential items. You can pretty much find all of these food items in my house at any time:
Pepperoni with Mozzarella String Cheese
Kale (to turn into kale chips)
Dark Chocolate Covered Almonds
Hazelnuts
Roasted Almonds
Avocado Toast with Feta
Olives (drooling right now)
Hummus with Celery and Carrots
Strawberries and Blueberries
Macadamia nuts
Did I have the Keto Flu?
People who eat a low carb or Keto Diet often experience a reaction in the initial stages of ketosis called 'The Keto Flu'. The feeling is weird at first, but I've personally never experienced any extreme symptoms and it goes away pretty quickly. I try to drink a ton of water and make sure that I'm taking in enough salt, which seems to help.
When I'm transitioning into ketosis, I will have a couple days where I feel more fatigued or just kinda weird/dizzy. I can feel more tired and will typically sleep harder those first few nights. I would recommend learning what your body feels like in ketosis. After sticking with the low carb lifestyle for a few days I slowly move into the awesome side effects of the Keto Diet, the same will probably be true for you.
Signs You’re In Ketosis + Amazing Side Effects of Keto
Fruity, Metallic Taste - My mouth will have a fruity metallic taste in a, 'juicy fruit and spoon' kind of way.
Productivity Enhancements - I am WAY more productive when I am on the Keto Diet. I can focus energy and attention, accomplishing more in a shorter amount of time. I always describe this transition like I'm in a cloud and everything is grey, then ketosis kicks in and the cloud begins to lift off my head, mind, and eyes. I see color and clarity for what feels like the first time.
Improved Energy - Ketosis feels like an adrenaline rush and the energy sustains me all day long.
Repressed Hunger - I find that my cravings go away and I'm not super hungry. I have to remind myself to eat during the workday because I can zone in without looking up for hours.
Salt Cravings - You’ll begin to crave salt, olives are my go-to snack in these moments!
Weight Loss - since your body is now using stored fat for energy, you begin to see changes pretty quickly!
Tips for Starting The Keto Diet
Log your food for a few days to examine how many carbs are in each of the foods you eat. Once you begin to understand your normal carb count, you will find what to eliminate.
Make a list of your must-have food items. What could be a loving and delicious replacement for a season? Example: Pint of Ice-Cream → Dark Chocolate Covered Almonds (You could keep them refrigerated for a cold snack). However a quick Google search and you can discover brilliant recipes for How to Make Keto Ice Cream. The internet is incredible.
Change 2: Invest in Mental Health
Once we decided to make the move to Los Angeles I chose to take a break from social media. I told myself I would remove all social applications from my device for 3 months, and so I did. This was challenging for the first 4 days. I felt depressed. Yet the truth was, I just needed to uproot some unhelpful habits that falsely brought me comfort.
Once these tools used for numbing were removed, I began feeling ALL the things. I tried to use this time to journal, read, and study more about Keto. Though, I also discovered Riverdale during this time and, y'all, I'm a huge fan of sappy teen dramas. I spent a lot of time watching Archie and the crew. Zero notifications, a new city where you hardly know anyone, and two seasons of an exceptional show... it was a great Summer.
A Few Things that Helped Me
Are you a part of any social group that asks you to share your food/fitness habits? If this is working for you, keep it going! But if you feel like tossing your phone out every time your friends, accountability group, or nutrition program checks in on your progress, then perhaps you need to set some boundaries. Remove yourself from the group and do some inner work.
I tried doing a Whole30 program where I was in a text thread with some of my closest friends. At this time I didn't know exactly what I needed to be doing with my diet, but I had this strong feeling like the text thread was not helping me on my journey. I decided I was going to remove myself from the group and my shame was LOUD.
These thoughts flooded my mind:
What if my friends get mad?
What if they no longer love me?
What if I lose them?
What if they judge me?
I was afraid of disconnection. Afraid of rejection. But it comes down to this; I can either continue to perform for the crowd/my friends and say, "yeah I'm great, this diet is awesome" when the truth was - I wasn't ready to commit to this way of eating and I needed to do some internal work before being able to commit to a program or walk with others on a food-related journey.
Continuing to remain in the group was me lying to myself and them. I was denying my needs and breaking trust with myself by continuing to operate as if the diet and group were working for me.
SideBar: These folks are still some of my dearest friends.
From this experience I learned a very powerful lesson: It's ok to set boundaries. It's ok to ask for what you need. Healthy friends will still love you when you communicate your personal needs and boundaries.
What is this Inner Work?
Inner work begins with self-acceptance. Truly being where you are, no performing, comparing, or shaming, just accepting. If you're gonna eat a pint of ice cream today don't lie to yourself and pretend it didn't happen, instead check-in. "Yep... that's real, and it's totally where I'm at today... that's ok." The goal is to connect with and understand your patterns without judgment or shame.
This is called being an objective observer. The Holistic Phycologist has an incredible post here that explains more about this subject.
Once you have an understanding of these patterns, you can gently begin to ask yourself questions like:
What's going on?
How are you?
I noticed you ate a pint of ice cream after a phone call with that person again... wanna talk about it?
I can't stress enough the need for immense self-compassion, kindness, and grace in these moments. Choosing to accept and love yourself exactly where you are will bring so much healing. Choose a designated friend to call who's aware of the health journey you are on, share how you are doing with them.
A very dear friend with profound wisdom and depth said something to me once that changed my perspective on this ‘self-check-in’. She told me to imagine you have a teenager living in your home, for the last week she has been coming into the house, slamming the door, going to her room, and weeping.
Would you ignore this person? Or would you with a tender voice say, "Hey, I see you? I've noticed that you seem sad and hurt. Would you like to talk about it?" That teenager is us. They are the inner child asking for a place to be heard and seen. Begging for someone to sit with them, and listen to their pain.
This is where you can journal it out, call your designated friend, and find self-compassionate practices. These self-compassionate practices are things you can start implementing into your routine, that sweet kiddo inside will thank you.
My Self-Compassionate Practices Look Like:
Painting/Drawing while listening to my favorite artist or band
Listening to a sermon or audiobook while walking my dogs
Preparing a meal that feels inspiring
Writing a song — I just make something up while I play piano or ukulele.
Taking a bath and having a glass of wine
Sitting on a quilt at the park with my friend
Caring for my plants
Drinking earl grey while noticing the texture of all the things around me.
Dancing with myself around the house.
Taking a nap
When you choose to be where you are, exactly where you are, while showing yourself grace and kindness, you learn to restore trust with yourself. This is a beautiful thing. Self-acceptance is necessary for true lasting health and growth. Deep, meaningful, transformative, self-acceptance comes from knowing God sees you, he likes you, and deeply loves you exactly as you are. You are his precious child. He sees you and he is well pleased.
Are you trying to lose weight because you desire to look good? That's ok.
Do you weigh yourself every day? That's ok.
Are doughnuts your favorite food? Amazing
Do you look in the mirror like Lizzo and say “Who told you, you could be so cute?“ then you are on the right path.
Just be where you are and accept yourself. Don't shame yourself into breaking a habit out of aggression. Instead, try to have a conversation with yourself. What do I need? What's the deeper desire, longing, or truth?
Questions you can ask yourself:
What are my self compassionate practices?
What hobbies do I enjoy?
What fills my spirit with life and joy?
What brings me rest?
List at least 10 and circle one. Find time to practice this thing today!
What is something I love about myself?
List at least 10 and circle one. Write this affirmation on a sticky note, place it on your bathroom mirror!
Change 3: Aesthetics + Environmental Design
I am incredibly passionate about curation. Whether I’m curating my feed on Instagram, building a Pinterest board, or designing my home I find so much joy in pulling beautiful pieces together and presenting them in a way that tells a story. Your environment plays a huge role when it comes to your mental health. Environmental design helps you to feel like your home is a representation of who you are. When we moved to Los Angeles we made SO MANY changes to our environment. We spent quality time designing a home that exited us; somewhere we could thrive.
While in Texas, we didn't spend too much time or energy designing the home we lived in. This lack of investment made it to where we never really desired to be in our home. We would stay busy, going to restaurants and movies, always looking for something exciting to do.
Before leaving Texas we sold almost everything we owned thinking there's no way we would have room in a tiny new California apartment for our old furniture. We had only a few things, and as it turned out, we found a two bedroom place that was larger than the home we had in Texas. We needed furniture!
We made an in-depth plan of the home, sketching out all dimensions on a white sheet of paper. We then went to IKEA and dreamed! We designed and bought furniture that would work for our space. We created an environment that we truly love and delight in. We stay home so much more and we love it because the space excites us. It's a place that represents who we are, and it enhances our sense of community and identity.
Caleb and I also went through The Life-Changing Magic of Tidying Up by Marie Kondo. This book is a game changer. Everything in our home has its place, (just don't look in the bathroom cabinets... that one still needs some work). Implementing the Kon Marie method in our home is one of the best decisions we've ever made. When everything in your home has a specific place, there's less clutter to overwhelm you in your day to day life.
If we want to wake up, journal, and read our bible, we just open the journal and bible drawer. Our glasses have a specific shelf. Our dog’s items have a specific bucket. Our clothing drawers are neatly organized. Items are folded so we can see exactly what shirt we want to grab each day. Learn to fold like Marie Kondo here.
When everything has a home, it makes resetting your space easier, which resets your environment, and produces flourishing. This is incredibly helpful when you try to establish helpful routines and habits. We discuss resetting rooms and training new habits over on this book review of Atomic Habits.
Change 4: Dining In. #WardsSetATable
I'm embarrassed to speak to the amount of money we spent eating out when we lived in Texas. Honestly I'm pretty sure that we were paying someone's yearly salary at Rosas Cafe. Our poor environmental design fueled the desire to be outside of our home. Combine a boring home with a passion for great experiences, and it was easy to create a habit of wining and dining all over town.
Over the last few years we have spent time learning how to cook incredible meals at home thanks to The 4- Hour Chef by Tim Ferriss and MasterClass (specifically anything Thomas Keller teaches).
Caleb spent time reading and learning from these sources and began to create fun, delicious meals at home. We sit down to enjoy the meal and I naturally ask, "Ok, how the heck did you make this steak so juicy and delicious?". He shares the steps, teaching me different techniques, and now we both can create delicious meals every evening.
We are still those people that genuinely love a great experience, so we learned to plate these dinners in a way that excites us! We have a few unique dishes, but most of the plates we use are from IKEA. We design a fun atmosphere, add a bowl of nuts to the table, a plate of cheese, pour some wine, light a candle, and put on a fun playlist! You can check out some of our dinners by following the hashtag #wardssetatable.
A few of our dinner time playlist faves:
New York Jazz Vibes - very chill yet romantic.
Bossa Nova Dinner - we play this one the most, it’s whimsical and fun!
Italian Dinner Music - Sometimes I listen to this while working.
Sunny Beats - happy, chill, great bass throughout.
Hip Sushi Restaurant in Brooklyn - ethereal and upbeat! Techno vibe.
This is Stacey Kent - I just want to bake all the things to this playlist.
But that's dinner.
What keeps us excited and eating healthy during lunch?
One of my favorite things to make for lunch is The Pioneer Woman's spicy shredded pork recipe. I add this on top of roasted kale (mentioned earlier) and then throw some mozzarella or feta on top, shaved almonds, and Maldon salt. Man... it's delicious. Caleb turns this shredded pork into pulled pork sandwiches, tacos, or quesadillas during lunch. This has become a staple in our home!
We make chicken salad which can be thrown on top of spinach. I often buy the pre-cooked balsamic chicken from Trader Joe’s and add that to the top of black beans and roasted cauliflower rice. Top that with avocado, cilantro, lime and you're good to go!
You are welcome to cook and shred your chicken, but I know for me, at least during the work week I need to take the path of least resistance! If I don't have something available, then I can be found devouring a bag of blue corn tortilla chips in no time. Although delicious, these chips never truly leave me satiated or satisfied.
Recently I've started purchasing bags of salad that you mix together in seconds! I take these salads, throw some shredded chicken or pork on top, add shaved almonds, avocado, feta, and wall-a! A very delicious satisfying lunch in no time! This is a very quick way to prepare lunch and if you stretch the salad by adding extra toppings or throwing in kale it can last you for 3 meals!
Challenge:
Set the table tonight, light a candle, and turn on some music that matches the cuisine you're serving. After dinner have a dance party with the fam!
Change 5: Observe Yourself and Change Your Habits
As you become an objective observer, (definition in tip number 2), you will begin to slowly change your habits. If you are tempted to have sugar in your coffee every morning (sugar isn't helpful for a low carb lifestyle), then you can consciously choose to change this out for a zero-calorie sweetener, or try having coffee without sweetener, you may like it!
In observing my habits I learned to identify my major food triggers. The truth is, I had a food addiction and certain foods would cause me to spiral into binge eating.
Habits and patterns I noticed while becoming an objective observer:
I think about food a lot. On the daily I would eat breakfast and in my head plan my entire day around trying to squeeze in my favorite snacks and desserts.
I go to snacks to ease my pain - When I've have a sad experience - I typically want to go to Target → I then find my way to the ice cream aisle → purchase a pint of ice cream → and consume it in one sitting.
I tend to fear that there's not enough. I can feel pressure to consume my food too quickly because I want to get second helpings before someone else takes it all.
I connect fun experiences with unhelpful food. Typically, when I want to go to the movies → I'm asking for a large popcorn and coke. There have been times where I would recommend going to a movie because I wanted the snacks more than I wanted to watch the show.
I tend to hoard snacks. I can’t seem to buy the sleeve of 6 chocolate doughnuts, I buy the large bag and, for some reason, they are more delicious when I am in front of the TV.
There are plenty more examples where these came from, but you get the point. The beauty is, once you're honest with yourself and accept what you're wanting, asking for, or needing, that thing seems to lose its power.
While objectively observing my patterns I learned that chocolate doughnuts, ice cream, and popcorn were foods I craved most when I wanted to numb. These foods were regularly desired when needing to address an internal, often emotional wound. For me, eating these things in this state of grief often led to a larger amount of consumption.
If the thought of something being removed from your life makes you angry, it may be a food trigger.
Honestly, I still have this comfort with my daily coffee. Caleb recently gave up coffee and invited me to join him on the journey. Day 2 I stubbornly said to him, "Why would you invite me to do something so dumb, and NO, it's not the lack of caffeine making me crazy right now. However, I'm not gonna give it up!.." I immediately left the house and could be found 2 hours later at a local café on my second cup of coffee…
Accept yourself where you are. If you find yourself in a dietary or emotional setback, you want to come back to awareness, acceptance, and grace. For example, I may try a no-coffee challenge again soon, but I'm currently not there yet, and that's ok. If you can identify some behavioral patterns and food triggers, you can do some wonderfully healing work, this takes courage but it's so worth it.
Questions and Tips:
Are there foods that trigger me into overconsumption?
What’s a helpful replacement that would align with my goals, yet still be enjoyable?
What are my behavior or thought pattens that usually result in over-consuming something?
Notice patterns on days of over-consumption:
What happened beforehand? A phone call? A hard day at work?
What thoughts are causing me to spiral?
Awareness of these patterns will help you to anticipate the reaction. Perhaps this time you can call a friend, take a walk, or pray and journal about it.
Scripture verses that have helped me:
2 Corinthians 10:5 - We can take our thoughts captive and insist that they bow to God.
Romans 12:2 - Be inwardly transformed by God - by the renewal of your mind.
Philippians 4:8 - Keep your thoughts on all that is lovely, peaceful, give praise to God.
Change 6: Get Moving
The routine of going on a hike, walking around our neighborhood, or exploring a new part of the city has helped me greatly with my mental and physical well being. A quick Google search will show you the many benefits of taking a 30-minute walk each day. You will become more healthy with a lower heart rate, lower blood pressure, less stress, more endorphins (which increase your joy), more vitamin D, and so much more!
Taking a walk also resets your mind. I think if these walks or hikes like clearing the cache (memory) on your computer. Once you clear your cache in your mind, it's like you can take a deep breath of fresh air. Everything feels light and things seem to run more smoothly. Our bodies were made to move.
I find so much beauty and restoration in nature. These nature hikes and walks often brew deep, meaningful conversation between Caleb and I. Many of the visions we've had for Curious Refuge came to us on our hikes. Recently I've been taking my digital camera with me, snapping photos of architecture, and nature, turning this break into an artistic adventure.
I've not been super consistent with other exercise routines, but I have tried Mari's at-home fitness guide and I like the content. These guides are easy to follow and easy to accomplish. My movement goal is to complete her 5-week at home guide soon. In my opinion, when it comes to working out, don't overthink it or force yourself into doing something you don't enjoy. Maybe dance it out or take a walk.
Tips and Questions:
What physical activities do I enjoy? Walking the dog? dancing around the house? Jumping rope? Stretching? Kettlebell Swings?
List at least 10 and circle one. Schedule yourself 30 minutes each day to do this activity!
Build yourself a fun playlist and discover some new music while you’re at it!
Here are the playlists I’ve built for my activities. ‘Shelby's Fav’, you can also check out ‘Shel Gets Hype‘ if you need an upbeat playlist. I hope you enjoy it!
Change 7: Intuitive Eating
Although I typically eat a keto diet, I would define myself as an intuitive eater. Intuitive eating is when you make food choices without experiencing guilt. I listen for my body to cue hunger then honor that hunger, respect when I’m full, and enjoy the pleasure of eating what I want, but more so, what I need. Intuitive eating allows you to check in with your body, mind, and emotions. You can begin to discern what hunger feels like and genuinely meet your bodily needs, instead of meeting a quick diagnosis with a pint of ice cream.
Perhaps every day at 2 pm you've trained yourself to want a snack. Through becoming observant and intuitively aware, you could learn that you’re not really hungry, but rather simply wanting mental stimulation. This often happens to me, and instead of rushing to the snack cabinet, I will go on a walk, change my laundry, or even make a cup of my favorite tea (earl grey with a splash of cream). Instead, of eating a bag of Cheetos every afternoon, you might train yourself to drink a spot of tea. How very British of you...
Intuitive Eating = Freedom.
When you listen to your needs, you can decide if the root of your desire has a different need, (I’m bored, I’m sad), or if you legitimately want a bucket of popcorn (it's usually the former). By noticing your food cravings, you can begin to identify your actual needs.
What Intuitive Eating Typically Looks Like for me:
Craving chips → I think my body needs salt → I'll have olives. If I still want chips after, I'll have a few.
I feel weak → Perhaps I need more protein today. I'll add a couple of scoops in my coffee and have some avocado toast with feta.
My mouth is dry → I need more water.
I need quick energy that will wake me up → I'll have an orange.
I want pasta or pizza → I’m craving a warm satiating meal. Maybe I’ll make zucchini noodles and meat sauce for dinner!
Sometimes I go for the pasta or pizza, and there’s no shame if that’s true for you! I’ve learned that my body responds best when I eat low carb, so I try to honor what I know works. Intuitive eating will help you to discern your true needs. By responding to and honoring your bodily needs, you will begin to build trust with yourself. This will create safety and allow a safe space for healing.
Intuitive eating moves the focus away from weight loss or dieting. It allows you to have a glass of wine when a friend brings over a bottle or snack on some chocolate without feeling guilt, there are no rules, just tuning in to and listening to your body. This listening produces freedom, establishes trust, removes limits and helps you grow.
You Have the Power to Change
There you have it. My weight loss is an all-around health and wellness journey, one that I’m still on. I have no doubt there are other elements to add to this story, but I’ve consolidated the adventure down into these 7 changes. With these 7 changes in my life I've gone from 237 pounds to 172. I’m happy about this progress, but the goal is no longer to match a number on a scale. They are just silly numbers. This doesn’t define you or give you value. You have value exactly the way you are. No number on a scale or tag on your pants can determine your worth. You are worthy exactly as you are. You can take up space and you don’t need to lose weight to justify your existence.
Sure, I’ve lost weight on this journey. but more than that, I’ve surrendered the unhelpful tools that I previously used to cope and numb pain. I’ve become self-aware, self-loving, gracious, and kind to myself. I’ve become more confident, radiant, and secure in who I am.
This compassion towards myself has impacted every area of my life. I've seen increased joy, gratitude, grace, flourishing, and friendship with myself. I wish nothing but the same for you.
The girl on the left is just as beautiful as the girl on the right.
If you begin to implement a few of these tips, I know you will see progress, not just on the scale, but in your mind, body, and spirit. It takes courage to ask these questions, sit in silence, and look beyond a crash diet. It takes grace to address your pain and bandage wounds. But I promise you— friend, the healing is worth it!
I hope this article will continue to be a helpful resource to you. I'd love to hear about your health journey. Please reach out if you have any questions.
With so much love,
-Shelby
