Ep. #64: What Success Looks Like When You Quit Dieting

01/16/20 • 26 min

Hopefully you enjoyed getting a sneak peak into my life last week, and learning how I intuitively eat and live. That episode might have also gotten you wondering what success looks like when you quit dieting.

Your Own Version of Success

Today, I want to go a little deeper into what it’s like to eat and live intuitively. I also want to address what “success” could look like in YOUR life. Keep in mind that success looks so different for so many people. As you saw last week when we took a look into what my daily life is like, every day is unique. In your own practice there will be some similarities, but success might be totally different for you. Embrace it!

In dieting, "success" tends to be very quantifiable because numbers are attached to it. For example, you can determine success using categories like body measurements, how much you weigh, and your body fat percentage. Those tangible success markers can be motivating – but they can also be really detrimental to your health. Since you are so focused on a number, you often aren’t realizing how great you DO feel in your body. You're also blind to some healthy habits you may have created, especially if the number aren't what you hoped for. It’s easy to get down on yourself, start to feel like a failure, and eventually just get into a nasty spiral.

Rather than getting hung up on these external numbers, I love to focus on listening to my body, actively care for myself, and learn to love who I am.

So this conversation about success, or a look at results that will start happening when you eat intuitively and take care of yourself, has to come from a place of love. Agreed? Remember that not every single one of these things will happen to you, because you are an individual. However, I will list some common occurrences that have happened to me and my clients, each of which we would call a personal success.

Also, as you guys know, my Quit Dieting for Good group program is currently open for enrollment until January 22nd. This is most likely the only time I will run this program this year. Since I’ve turned it into a 6-month course, I want you to be supported for 6 whole months and feel so confident when you go out into the world on your own, and use all the tools that we’ve been practicing. If you want to know more about my Quit Dieting for Good program, I encourage you to check it out now before it closes at caitlinball.com/quitdieting.

The Powerful Six Module Program

My program, Quit Dieting for Good, has six modules. I thought I would break down the successes by module (keeping in mind that your own experience will be unique to you!).

Letting Go of Restrictions

The first module is learning how to let go of restrictions. (Just so you know, each of my modules has audio to listen to, videos to watch, journal prompts, worksheets, special guests, and a meditation. Plus, you get a new module weekly for the first 6 weeks, along with a group coaching call where you get to ask all your personal questions).

One of the very first things that happens to my clients when they start learning about intuitive eating is one of two things: they throw away a food they don’t really like OR they stop eating something (even though it’s really good) because they are full.

I've had a couple clients tell me about throwing away "just OK" cookies. While dieting they wouldn’t have thrown them away because they didn’t know when they would allow themselves cookies again. Because of this, they had to eat whatever it was they were "allowing" themselves in each moment. (And then often binging on anything in arm's reach!)

Food Availability is Freeing!

With intuitive eating, all food is always available. That means that if a cookie is not that good, it’s not worth wasting time on. I had a giant bag of Hershey’s kisses in my house recently, and I didn’t touch them because I like other chocolate so much better. Therefore, the kisses simply aren’t worth it. (Except when they are on a pretzel with an M&M or a peanut butter blossom cookie. Then I love them!) The point is, my clients and I can leave food that is just OK, since we know that what we really want is available to us.

The other part is stopping when you are full, even when something tastes really good. I did this just yesterday. I bought a brownie because I really had a hankering for one, and I noticed one when we walked past a bakery. It was so good, but it was huge!

Back when dieting, I would have eaten the whole thing! With the mindset of "I'll start dieting on Monday", I would know that soon, a brownie like this wouldn’t be allowed. If that's the case, I better have my fill (and even eat more than is comfortable) right now!

As an intuitive ea...

Your Own Version of Success

Rather than getting hung up on these external numbers, I love to focus on listening to my body, actively care for myself, and learn to love who I am.

The Powerful Six Module Program

My program, Quit Dieting for Good, has six modules. I thought I would break down the successes by module (keeping in mind that your own experience will be unique to you!).

Letting Go of Restrictions

Food Availability is Freeing!

As an intuitive ea...

Previous Episode

Episode #63: A Day in the Life of an Intuitive Eater

Happy 2020! I hope everyone is off to a great start. Today's episode is a little bit different than usual. It's a quick look at a day in the life of an intuitive eater, and encompasses what it looks like to eat intuitively for a 3-day period in my own life.

The days I cover include one where I got up and headed to my co-working space, one where I worked from home, and then a weekend day that included family time and going out to eat.

Before we dive in, I want to remind you about the Food Freedom and Body Confidence Challenge. It might be the ONLY time I run the challenge this year, and it includes a LIVE workshop, Facebook community, and practical steps you can easily implement at home. Ready? Head over to www.caitlinball.com/challenge to sign up!

Day 1 - A Day In the Life: At the Office

This was Thursday, Jan 2, so right after celebrating New Years! Due to all the holiday festivities, we didn't have much in the fridge. However, I do like packing a lunch when I work from the office, so I knew I wanted to bring something with me. (Technically my intuitive eating journey for Thursday started Wednesday night, as I thought about what the next day would hold.)

When we got home from celebrating, I was feeling a little blah from the extra food and alcohol I had on New Years. My body was asking for veggies! I found some quinoa in the pantry, plus some leftover guacamole, a cucumber, and tuna. I was able to whip that together into an easy-to-pack lunch the night before, and I was ready to go!

Quick Tip:

Lots of times intuitive eating asks you to think about how you feel now, as well as how you might feel the next day.

I knew I was going to want veggies and food that would really fuel my brain and give me energy so I could be fully present at work. Knowing that gave me the motivation I needed to create a lunch that would fit the bill!

Packing the night before is wise, because my little guy gets up early! Often he'll watch a show as he wakes up, and I take advantage of that time to do a bit of journaling. I prefer journaling first thing in the morning (especially since the alternative to journaling seems to be immediately getting on my phone). I'd rather journal first, so I let go of the "mom guilt" I sometimes feel about him watching TV and take that time to start my day in a way that feels good. (He enjoys it too!)

Once we're done with that, we eat breakfast together. Since the pantry and fridge were running a little low, we had oats (about the only option left!), and then we threw in some frozen berries. I also had nuts and seeds on hand.

Quick Tip:

A huge part of my intuitive practice includes the habit of keeping foods around that will fuel me and my family. Things like frozen berries, nuts and seeds, and, of course, oats, are pretty easy to keep stocked. They can be converted into breakfasts, snacks, or add-ons to other meals, and they're tasty too!

On that particular Thursday, I had woken up feeling SO bloated. We had just spent four days with my family, which had included tons of eating out, and more alcohol than usual. I was feeling it! On days like that, I ask myself, "What do I need today?"

For me, the answer was to eat more veggies and home cooked meals. I could tell my system was feeling sluggish, and baked goods tend to exacerbate that feeling for me. Since I wasn't feeling quite as good as I wanted to feel, I decided to opt out of the baked sweets. Instead, I packed a bit of dark chocolate, which is one of my favorite snacks!

I also pulled a frozen family meal out of the freezer so it could thaw during the day. We had rice that I knew I could add to it later as well.

Since movement sounded nice, I decided to walk to BART (public transit). My husband could have dropped me off, but I felt like the 20 minute walk would feel good for my body, and be a nice start to the day. It wasn't a formal workout, but I didn't need to force that into being.

Quick Tip:

Intuitive movement is just as important as intuitive eating, and can be easy and enjoyable. As you're checking in with your body and thinking about you need, movement will naturally present itself as an option!

On my walk, I realized I really wanted a chai latte, so I got one. When I have writing to do (which I did), I really like having a nice drink to go with it.

By the time 10:30 hit, I had a chocolate craving, so I enjoyed somme chocolate. Often my chocolate cravings come in the morning, and I consume most of my chocolate between 10-1 ever day.

Quick Tip:

There's not a "wrong" time for chocolate (or any dessert), and you don't need to follow rules about when you're "allowed" to have a snack.

At 12:15 there was an exercise class at my co-working space that I really love. It's like a yoga/pilates fusion, and it's so fun. I had a client call scheduled for 1:00, so ...

Next Episode

Episode #65: Investing in Your Dream Life with Emily King

Would you say that investing in your dream life comes easily to you? Today you'll hear from Emily King, a wealth and abundance coach who teaches women (including me!) how to have the right money mindsets. Something I've noticed about the mindset work I've done with Emily is that it really applies across a wide spectrum. Replace "money" with food, overeating, or any other struggle and you can really do the same sort of work.

Listen in for tangible tips on how to get rid of limiting beliefs and chase your dreams. We'll also talk about finally going after the feeling that you want (rather than a number on the scale or in the bank).

Quick note: I have a few 1-1 on intuitive eating coaching spots open right now! If you don't think a group program is ideal for you, or you're really craving that personalized attention, this might be the perfect fit! You can apply at: www.caitlinball.com/apply.

Emily's Money & Manifestation Journey

Emily shares that her passion for her work seems to come from a lifelong love of entrepreneurship. When she was a kid, she remembers being at a family gathering where a family member mentioned loving her hair. She was about 6 years old, and immediately offered to SELL him a piece for $1. (She then went around to everyone else, offering them the same deal.) From day one she's been an entrepreneur! Even then money fascinated her, and as she grew up she found she valued its ability to give you experiences that weren't available to everyone.

After completing the traditional college path that she though would lead into a career, she graduated with tens of thousands of dollars in debt and no job. At a complete low point, she moved home and found herself struggling. Around this time she also happened to come across a low-cost coaching program, where she enrolled and learned about the law of attraction, vision boards, and manifestation. In short order she paid off her debt and manifested her dream home, which started her down the path to her current career.

Interestingly, when she later asked her mom and sister what they thought she would grow up to be, they both shared they didn't know. However, they expected she would make a lot of money! As she moved into the coaching space, realizing that we can identify HOW we feel about money, and then actually take action to shift that feeling and create a new one, was intriguing to Emily. This process also began to open her eyes to the blocks we all encounter along the way.

Money Blocks & Limiting Beliefs

Just like food blocks, we can have money blocks!

Emily shares that beliefs start as decisions we made at some point in our lives. Whether we make these decisions as toddlers, teens, or some other point, decisions are being made all the time! Often, this is something we do unconsciously, which means it can be hard to even know that we've done it. Once we've made a decision, however, it becomes a filter that we are constantly looking through.

Are you thinking that your beliefs are real and true because you have evidence to back them up? Well, the "evidence" for our beliefs comes from the filters that we are looking through. We can create a self-fulfilling cycle in which we are constantly affirming our own beliefs. The good news is, we can CHANGE our filters and get new beliefs that will better serve us. The key? Awareness!

(Listen to the full episode for a great mini-exercise on filters!)

Start playing with your limiting beliefs, and try asking yourself: Is this 100% true and factual? Most of the time, it's not! This means you can try some "imagine if" scenarios and start to break free!

Imagine if....

...carbs aren't evil.

...your weight doesn't define you.

...you can have a lot of money and not be evil.

...you don't have to just "get by" your whole life.

The imagination space is a great starting point for examining your beliefs in a non-threatening way. In no time, you'll start to more easily recognize old beliefs and ideas that might not actually be true. (Side note: sometimes we do amazing work...and then the old issues come back around! That's okay, it's normal. Don't give up!)

Keep Doing the Work

It's okay to start small! You may be completely broke, or have a lot of body image issues, or some other struggle that plagues you. What is one SMALL way you can make a bit of progress towards breaking free from your old ideas around this problem?

Does it feel like a big stretch to say: I feel beautiful?

Start with something small. Maybe, "I feel beautiful in this dress." or "I really love my eyelashes today."

Leave judgement out of this process, and be okay with taking two steps forward and one step back! Another great ...