Tag Archives: transformation tuesday

Food for Thought…

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ข๐ฌ ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ข๐ญ ๐ข๐ฌ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ข๐ง ๐ฌ๐จ๐ฆ๐ž ๐ฐ๐š๐ฒ. โฃ
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๐˜™๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ. โฃ
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We know our daily Starbucks addiction isnโ€™t getting us closer to our weight loss goal, but we continue to cling to that habit. โฃ
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๐˜ž๐˜ฉ๐˜บ? โฃ
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Because in some way itโ€™s serving you. โฃ
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Whether itโ€™s your morning wake up jolt. โฃ
The one reward you treat yourself with. โฃ
Or the one time you feel warm and cozy all day. โฃ
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It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.โฃ
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Then we can start to seek to gain that same benefit in some other, healthier way. โฃ
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Weโ€™re very quick to judge ourselves for doing the things we shouldnโ€™t be, but itโ€™s rare we actually stop to look at why theyโ€™re actually serving us. โฃ
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When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way. โฃ
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Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity. โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ? ๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ต๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ?

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Life Update

Iโ€™ve gained weight these past few months and Iโ€™m purposely trying to stay here.
Itโ€™s taken me a long time to address this fully because itโ€™s been something Iโ€™ve been fighting hard to accept, but this is my reality right now and Iโ€™ve decided to embrace it.
Iโ€™m not really comfortable in my skin. Iโ€™ve been battling the mess that is my hormones, a move, loads of anxiety, medication induced depression, you name it Iโ€™ve faced it. My hunger ramped up, Iโ€™ve tried to find a healthier relationship with food and in turn have gained a good bit of weight.
And you better believe Iโ€™ve schemed up all the diets, tactics and things to do to get back to where Iโ€™d like to be, but reality is, itโ€™s not time to get there just yet. So instead of continuing to put up a fight Iโ€™m embracing it.
Iโ€™m deciding to prioritize my health and mental health over the way Iโ€™d really like to look right now and that is entirely okay.
This has been a huge life reminder for me that your body will face many different ups and downs and seasons and we can choose to grit our teeth and fight it, potentially prolonging things further or lean in, accept and learn.
So thatโ€™s what Iโ€™m choosing to do right now. Itโ€™s not easy, itโ€™s been messy, uncomfortable, and took me a long time and a lot of stubbornness to get here, but here we are.
My goal with my social media is to forever be honest and transparent so here’s my update for you โค. If youโ€™re in a similar spot or the complete opposite spot, know that Iโ€™m here for you and we can do it together. One day at a time. โœจ
Iโ€™m deciding to choose health first & I hope you do the same ๐Ÿ˜˜
Do you have any health goals youโ€™re focusing on right now?
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I’ve lost weight… now what?!

๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญโ€ฆ ๐ง๐จ๐ฐ ๐ฐ๐ก๐š๐ญ? โฃ

โฃI got a great question last week and realized that Iโ€™ve never actually posted about what happens once you lose the weight. โฃ

In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but itโ€™s maintaining it. โฃ

Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.โฃโฃ

๐๐ฎ๐ญ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ:โฃโฃ

๐Ÿป๐Ÿถ-๐Ÿฝ๐Ÿถ% ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ช๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ข ๐˜บ๐˜ฆ๐˜ข๐˜ณ.โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿธ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿพ๐Ÿป%. โฃโฃ

๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐Ÿน ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ข๐˜ต๐˜ช๐˜ด๐˜ต๐˜ช๐˜ค ๐˜ต๐˜ถ๐˜ณ๐˜ฏ๐˜ด ๐˜ต๐˜ฐ ๐Ÿฟ๐Ÿป%.*โฃโฃ

Whatโ€™s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*โฃโฃโฃ*๐˜š๐˜ต๐˜ข๐˜ต๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ด๐˜ฎ๐˜ข๐˜ณ๐˜ต ๐˜“๐˜ข๐˜บ๐˜ฏ๐˜ฆ ๐˜•๐˜ฐ๐˜ณ๐˜ต๐˜ฐ๐˜ฏ. ๐˜ โ€™๐˜ข๐˜ญ๐˜ญ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜ฉ๐˜ช๐˜ฎโฃ

So once you get to your goal, what do you do to stay there? โฃ

๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐ข๐ฉ๐ฌ: โฃ

  1. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps. โฃ
  2. โฃ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ช๐˜ต๐˜ฐ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฑ๐˜ช๐˜ค๐˜ด, ๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ด๐˜ถ๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than youโ€™d like creeping back on, you can go back to the same strategies and habits you once used to lose the weight. โฃ
  3. ๐˜š๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜จ๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ถ๐˜ฎ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week. โฃ
  4. ๐˜Š๐˜ฐ๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ณ๐˜ช๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ป๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etcโ€ฆ because healthy habits are healthy habits, regardless of if weโ€™re trying to lose weight or not. โฃ

โฃ๐“๐ก๐ž ๐›๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž, ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ: we want to be sure weโ€™re addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively. โฃ

Just remember, t๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐๐ข๐ž๐ญ ๐š๐ง๐ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฉ๐ฅ๐š๐ง ๐ข๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก.ย  If you choose the right path, maintaining your success should be a piece of cake (๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฐ๐˜ค๐˜ค๐˜ข๐˜ด๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ฐ๐˜ฏ๐˜ค๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต) โฃ

โฃGot questions on maintenance? How can I help? โฃ

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๐.๐’. if you ever need help transitioning into maintenance, I would love to help. Always a message away. โฃ

The problem with weight loss…

We think weight loss fixes everything when in reality it simply exposes all of the things you need fixedโ€ฆ
What weight loss exposed for me:
๐ŸฅฆA whole host of gut and hormonal issues.
๐ŸซA poor relationship with food, emotional eating, and sugar.
๐Ÿ‹๐Ÿปโ€โ™€๏ธIncreased stress, cortisol, and a dependency on fitness.
I shared that quote last week primarily because it rang so true for me. Reality is, I lost quite a bit of weight during a time when the world felt very out of control.
I was able to prioritize my own health, take control of my nutrition, and really get through a very tough time in one piece by focusing on my body both inside and out.
BUT attempting to maintain that super lean body also exposed some harsh realities for me that became even more apparent over the past several months with heightened anxiety, a move, and major changes to my routine.
Now, Iโ€™m working towards finding a happy medium on my journey.
Iโ€™ve been figuring out some causes of bloat & digestion issues along with hoping to repair some hormonal issues through my diet (AKA gut protocol came at the perfect time).
Iโ€™m working on repairing my relationship with food, finding balance on my journey, and managing stress and emotions in practical ways.
Iโ€™m working on slowing down my fitness while still prioritizing health in a way that feels good and enjoyable to me.
These past three months have been a whirlwind but Iโ€™m grateful that theyโ€™re forcing me into action. I share this because I know so many have lofty weight loss goals, and we also assume that once weโ€™re there, happiness will ensue.
I want to encourage you though to work on seeking happiness and health first and trusting that the perfect body FOR YOU will follow. It may look a bit different than you expected BUT once you find that happiness youโ€™ve been searching for it probably wonโ€™t matter one bit.
Health and happiness first โ†’ weight loss second ๐Ÿ’–
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3 things you think are healthy but are hurting your weight lossโ€ฆ

I hear this all the time.
“Iโ€™m doing everything right and Iโ€™m not losing weight.”
Oftentimes it feels like weโ€™re making healthy choices but not seeing the progress weโ€™d like.
Here are 3 triggers that can impact our gut health AND when our gut health is compromised and can become even more difficult to lose weight and reach our goals (hello bloating, gas, cravings, skin problems, & more).
1๏ธโƒฃ Consuming foods we think are โ€œhealthyโ€ but we have an undiagnosed sensitivity to. For many this can be a dairy sensitivity, gluten or other common trigger foods that are causing bloat and inflammation in our bodies.
2๏ธโƒฃ Artificial Sweeteners or other โ€œdiet foodsโ€. Now look in small doses these are perfectly fine and there is no evidence that they cause any health issues. But with over consumption and for certain individuals, these can wreak mega havoc on our digestion and gut, and lead to further bloating, cravings, and some other not so pleasant side effects. Something else I see a lot is the โ€œketoโ€ diet foods which are typically high in fat and calories and not quite as โ€œhealthyโ€ as we think.
3๏ธโƒฃ Overtraining and lack of recovery. This is a tricky one, we think running more, or pushing hard in the gym will yield better or faster results but thatโ€™s simply not the case. If we never give our bodies the time to rest and recover like we need, our bodies remain in a stressed out state, our hormones are out of whack, and we often donโ€™t see the results we crave.
Are you doing any of these? I know I can certainly stand to work on ditching some more of my artificial sweetener packed foods. What about you?! ๐Ÿญ
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