Hello, my dear friends, welcome back to the Healthy Eating for Busy Women podcast. I’m happy you’re here and today is really going to be an episode devoted to how […0.5s] we can lose weight without dieting. And what I wanna make sure we understand right away is we’re going to talk about this in a way you maybe never have heard before.We all generally know at this point collectively, that diets do not work or at the very least you’ve come across that type of content before. But I want you to know if you’re new to me or maybe even you’ve been with me for a little while, I do speak about dieting in a very specific way that is different. And this episode is really gonna be for those of you who still are operating in an all or nothing behavioral state with healthy eating where you’re either perfectly on track or not at all. And you find yourself just continuously looking for that missing puzzle piece with how to fill this gap in your life, how to eat healthy consistently, finally be able to put down this problem and this endless, […0.5s] problem solving with this in your life.We’re gonna talk about that today because what I want you to understand about a diet, this is how we define a diet in my space. A diet is a collection of food rules that you did not write. So it is a collection of rules with eating healthy that you did not write.So it’s a list of right and wrong where if you do those things right, you will eat healthy and lose weight. And if you do them wrong, then you have failed. It is a manual that you are presented saying, hey, if you do XYZ, you will create the results you want. And here’s why this is a problem.It’s not that, […0.6s] a diet or a manual given to you of healthy eating is bad, that it leads to problems for you down the road.When you take this at face value because something I say all the time to my clients is there are a million and one options to learn how to eat […0.4s] healthy, right? There’s a million and one diets to follow in order to meet your needs and create your goals. And that is why what I teach is so foundational. The skills I teach women aren’t a particular set of rules with eating or food.It’s taking you back to how to listen to your body cues naturally, how to regulate your stress so you’re not retaining weight, right? Working with the actual operational systems that you were born with. But what happens is we are so used to solving for our health and our weight with these external sets of rules with how to eat healthy. And it is the most surface level thing in the world that will never solve the root problem. But the main issues with it is it again limits your options.And you do not gain any more wisdom when you were following a list of food rules to take action on, rather than learning about yourself something.It will also do for you guys that is very sneaky, is all of a sudden now when you’re following a diet of right and wrong, you’re now gonna add a moral dilemma to every eating decision you make. You now see everything you eat through this lens of, am I doing it right or am I doing it wrong? Which is gonna add a lot of pressure.A lot of you guys are quitting your healthy eating not because it’s inherently hard, or you don’t even like the food options. It’s because now you have an opportunity to win or fail because you see a set […0.6s] food plan or diet protocol as right versus wrong. Does that make sense? What I mean? It adds stakes to it that were never meant to be there.Healthy eating was never meant to be a performance or to prove that you’re doing something right. It’s behavioral, another thing that really keeps you guys stuck, and this is something that makes my process super effective and very different is it places a primary focus on what you’re eating.Your nutrition, the types of foods, and actually this is important, but it is one of the most or it’s one of the least important parts […0.6s] of changing your eating behaviors. And I’m gonna tell you exactly why.So in my programs, we start you off with an understanding of the pyramid of priorities with healthy eating and weight loss. So in other words, that means there’s foundations that matter more than what rest on top of it.And the largest foundation of your healthy eating and weight loss pyramid that has to be set is stress regulation.If you’ve never heard of why stress regulation matters, I’m going to fill you in. So when you’re packing on emotions, and you’re not processing them, and you’re creating stress on the body.What your body will do very primitively when it’s under stress is increase your cravings. So it can get comfort from food, regulate stress with food. And it will hold on to weight to store energy.So I want you to imagine that you have the cleanest […0.5s] nutrition in the world, and you’re attempting to follow through on this really set meal plan that is going to be extremely hard for you to maintain.When you’re having high cravings, and you’re retaining weight, you’re gonna get frustrated really quickly. So you can be the highest performer, the most disciplined with your nutrition in the world. But if you are having stress on the body, you are going to be working against yourself.It is like rolling a heavy ball up a hill, where the moment you let it go, it comes rolling back down the next part of that pyramid of priorities that rest on top of stress regulation is listening to your body where you have to establish this after […0.4s] stress regulation. Cause a lot of you guys are trying to eat intuitively and listen to your body.And you can’t do that because your stress, cravings, right, are going to be louder than your body cues.When your stress is unregulated, your body cues will be unregulated. So if you’ve attempted to listen to your body cues or, that doesn’t work how I’ve tried, it’s because I can tell you you haven’t Learned how to regulate your stress first.Once your stress is regulated, that’s all a lot quieter. You’re not having these massive urges to overeat. Now your body cues are gonna start healing and you’re gonna be able to notice them more easily.Now my clients at this point have lost a fair bit of weight, they’re feeling really at ease with food. They’re not thinking about food all the time, cravings are very minimal, right?So it’s really interesting because this is the place where my clients almost don’t even need […0.4s] to prioritize what they’re eating a whole lot. They really can just eat according to their preference, but of course, they wanna feel better, they want to be healthier, they want to heal chronic […0.5s] health issues, right. And so this is where we can place a focus on the diet and the nutrition. But what we’ve done ahead of time to clean this all up is we produce the urgency with food. And now they are able to listen to their body.So the reason why I’m giving you guys this really clear picture, right, is, so you can really understand […0.4s] how surface level we are staying. When we simply focus on a diet, a collection of right and wrongs with what foods to eat, we will never solve the root problem. And what also happens when we rely on a diet to get something done is you’re not getting any smarter with what makes you tick, right? You’re not discovering anything about yourself, your food preferences, how your body is going to naturally lose weight. All you’re doing is you’re getting smarter with someone else’s version.Healthy eating, something I say in my process all the time, especially my membership, which is where all my lady start.When you join my process, you are not there to fit into my process, right? That’s a diet mentality. What it is my job as your coach to help you do is to figure out how the process we have of healing fits you, and the version of healthy eating and weight loss that will work for you that you’re going to have.So all of this is to say when we think about losing weight without dieting, eliminating that, this is less so about a particular diet tangibly, and more so about a mindset of solving this problem. Because what you are going to have to stop doing is depending on an external manual of what to eat in order to eat healthy and lose weight.You will need to get back your own resourcefulness and leadership and scientist hat in order to figure yourself out. Because healthy eating habits and living at your ideal weight is not created, you guys, from a food plan. It’s created from changing your internal behaviors with food and your identity with your health. If you don’t do those things, you’re gonna sabotage and be right back where you started. And this will not be because you’re lazy or incapable or not committed enough. It’s because you are solving for the wrong problem, so changing your eating behaviors right versus just following a meal plan.Changing behaviors means being able to emotionally regulate, so you can excessively listen to your body cues, and make food choices that taste good and feel good to you.So I’m gonna say that again, so you guys see how different this is from a diet. Changing your eating behaviors means being able to emotionally regulate that stress, so you can excessively listen to your body cues, and then make food choices that taste good and feel good to you. This is the solution. Changing your identity with your health is not just taking healthy actions.If it was, you’d be done changing. Your identity, is thinking, living and identifying as the healthiest version of yourself. It’s actually being her. It’s not just doing what she does. It’s embodying her and identifying as her. And that is the only thing, you guys, that will make this long lasting.So what I want to challenge you to do is to stop […0.4s] relinquishing your leadership, your decision making, your resourcefulness in this area of your life. Seriously, this is the biggest, most radical thing you can do as a woman with your health in today’s day and age.Because this is how the diet industry is designed or the health industry in general. It’s interesting because we’ve gotten away from diet language, because the health industry has seen […0.6s] that that’s not what is popular now. That’s seen as toxic, right?So all they’re doing is just changing their language. But the diet industry is thriving right now, as in the industry that teaches us to go to an external source rather than solve this problem from within is thriving.And I’ve been in this industry for almost 10 years now, right. So I’ve seen […0.5s] the EBS and flows of all the patterns.And what happens, you guys, is every few years or so, like clockwork, a new solution comes out for weight loss that still doesn’t allow you to foundationally heal your behaviors and learn to eat healthy as nature intended. And it’s gonna make huge promises. You’re gonna see people getting big results, and there’s nothing morally wrong with this.This is definitely a nuance that I want to repeat over and over. There’s no torch I am holding in my spaces for anti diet, right. That’s not what this is. This isn’t emotional or morality based. This is just understanding the functionality of the health industry. It wants to keep you dependent on external sources, so you keep buying.And what I want for you is to understand that you have everything you need. Your body was built to help you create the results you want, and you are doing yourself a disservice if you do not decide to do that deeper work.Because you will be more fulfilled, better off, and your well being will increase for it. Nature provided you everything you need to eat healthy and reach your ideal weight. Your body was created so specifically for you to do this.We were just never taught how I had to go through so many years of muck and suffering in order to figure this out. And then once I figured it out, that is why I do what I do now.And the diet industry will capitalize on this gap we feel by selling us unsustainable solutions that keep us dependent on those industries will have to keep tracking those calories, following that meal plan, taking that shot, right. We just keep spending more money, relying on them more, and all the while never solving that root problem.And what they don’t want you to know, you guys, is that healthy eating and weight loss is […0.5s] natural.You have everything you need, you just need to read the proper manual that you were never given. And you cannot do that if you’re continuously searching the diet and health industry for this missing secret that you think is there when it’s not. We just need to learn how to work with our natural body.And yes, that brought you to this podcast. But what I want you to understand is I’m not selling a puzzle piece or a plan. I’m here to help you make your own mature behavioral changes with food and weight. I’m here to help you heal for good. So you don’t need to rely on these industrial surface level solutions anymore and for the first time, maybe […0.5s] ever create your own definition of healthy eating. Seriously, what a crazy idea, right? You can have your own fulfilling version of healthy eating that will help you lose weight.And what I’d offer you to do and it’s gonna sound a little ridiculous to some of you type A’s like me, […0.4s] but I want you to journal if you could create any version of healthy eating for yourself that you genuinely think would create your goal, […0.5s] what would that look like?Again, it might feel silly and unnatural to you. And that’s how I know you’re the one who most needs to do it, my friend. So for instance, what foods would you never give up write, what foods do you not wanna give up ever? Let yourself write that down.What foods alternatively, could you stop eating today in order to have the body you want, right? You’re like, you know what? I don’t need that for the body. I want if I could wake up every day in this body that feels so light and healthy […0.5s] and confidence, right?In that confidence, what foods would you give up to do that? What foods are nutritious and satisfying to you? So what are the nutritious foods that, are healthy that you like?What foods, are health, what foods are nutritious and, are healthy, but you never choose to eat? Do you see what I mean, you guys? No one’s letting you asked, no one’s letting you answer these questions, and this is so important.What we’re doing here is simple, but it’s a bit radical because we’re helping you get your agency back with your eating habits. You’re getting to know yourself as an eater and establishing yourself as the boss of this area of your life. My membership is called Own Your Eating Habits for this exact reason. It all started because I really woke up to the outsourcing that we’re doing for something that should be so innate to us, but we never were taught how to do this. I Learned about dieting when I was about 6 years old.I went on my first diet at 8 because I saw my parents doing it. I saw people in the world doing it and I thought it was normal. We’ve gotta get out of the spring washing, you guys. It’s actually crazy and I do not use that word lightly. And I also want you all to be honest about what the actual problem is with you not having the results you want with food and weight loss. Because here’s what the problem isn’t. It’s not that you don’t know what to eat to eat healthy and lose weight.I know you’ve listened to health podcast before, you’ve read nutritional articles. I know you have a basic understanding.I know you already know what to do, and that is why you keep diet hopping, drug hopping, solution hopping, right? And there’s no shame, you guys. I’ve been exactly where you’re at. We are in this together, none of those things are morally bad at all.You get to decide, but I want you to see the wisdom […0.4s] in what you’ve tried so far. I want you to look back and study that, because these are important observations. The underlying problem is always, you guys, identity based. It’s emotionally based.What stress are you currently dealing with that is causing you to regress emotionally with food right now, where you follow through for a bit, then fall off track by the end of a long work day.Or is there a weekend where you’re like, I just wanna have fun and then we don’t follow through on the eating decisions? Or maybe the kids have food in the house that isn’t healthy and you find yourself snacking on it in the middle of the night. What is it? You guys determine that. Don’t be afraid.What is your breaking point? Because we need to pinpoint the areas of your life where you are emotionally un […0.6s] regulated. And this is the power of coaching. This is why women who get in my membership make changes within days. It is insane the transformations were creating.It is different than anything the diet industry is ever doing because we are going in and we’re saying, actually what is the problem here? We’re not just stamping on a cheap surface level solution that’s being sold to the masses and saying, alright, they’ll take care of themselves. No, we’re working smarter, not harder, and know this.We do not need your circumstances in life to become less hectic to succeed right now at healthy eating and weight loss. Cause here’s what I want you to know. And not enough of the world is telling you this right now. And I say this with love.You might have a lot going on, but you are not fragile, my love. You are strong, you can handle your life. You are equipped for that. You are a badass. All that you’re missing is the natural skill of regulating your emotions, so it doesn’t pack on that added stress to your body.I coach clients of all different backgrounds. It is something I take such pride in the fact that I have the privilege to do this right all around the world, all ages, all demographics, all health conditions, some circumstances with my clients are harder than others.But here’s what I can tell you is it doesn’t matter what the circumstances of someone’s life are. If emotions are not being regulated, that is where stress, high cravings, weight retention and emotional eating will come from. And that is what we need to solve. And it is solvable for anybody.Every time you outsource and focus on a diet as if that’s the problem, my friends, you skip over the root problem that needs your attention.Solving […0.6s] the root emotional gaps isn’t easy, but it will create the results you’re looking for. And I do have other podcast talking about emotional regulation, lowering stress, and to get the full process for that to get results now, just get inside the membership. You’ll get everything you need.But for today’s episode, I really wanted to just discuss how the biggest jump ahead for you is going to be to declare why the pattern of dieting is not useful. Just draw a line in the sand.So remember, we’re not just referring to a food protocol or meal plan. We’re referring to the pattern of dieting which is you outsourcing your health and weight loss to things that don’t actually allow you to master the skills of healthy eating from the inside out. You can decide to do this today from a clean slate, and I am so serious.This can be the first day of the rest of your life where you no longer rehash the same problems and solutions and stay in that cycle. And you can enroll in this type of work and say, you know what?I’m done being on this complicated never ending diet train. I’m done being helpless and I’m gonna get my PhD and doing this naturally. So what I want you to know is own your eating habits, you guys. It is the best place to do that. I have set it up so specifically for you to come in, work through the process in a way that is unique to you. And this is where you start in my world.So get inside at Cat runs us dot com forward slash membership. That is where you will get coached by me, and you will get the process of naturally healthy eating. And then please, when you join, don’t forget to find me on socials, message me and let me know so I can welcome you personally.And y’all, here’s to shutting down the diet industry for good. Hear me when I say what it looked like three years from now, 10 years from now. It might not look like the word diet now, but it is going to keep happening.And at some point we need to see it for what it is, decide to step outside. And it’s gonna feel radical in today’s day and age to do so, but that is what makes it worth it.Alright, my friends, I love you so much. Thank you so much for being here. I appreciate you endlessly. I hope you have the best week, and I will talk to you next week. 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