Ep: #7 - Stepping Into Action: How To Lose Weight With Ease So You Don't Know You Are Doing It!

Faye Casement Author

May 05, 2024 |

Steve Jobs ~  "The only way to do great work is to love what you do."

Last week I talked about the importance of GATHERING AWARENESS about your life and weight loss and I talked about how the key is all in the method you chose. 

If you are trying to operate by someone else’s rules you will never feel in alignment. 

If you are out of alignment you won’t succeed long-term.

If you ask yourself only one question today.  Ask yourself "Am I happy with what I am doing right now in my life and weight loss?"

If the answer is "Yes" that is brilliant!

If the answer is "No" then I would encourage you to consider whether you are on the best path for you and to think about how you can take steps to change it.

So I want to ask you do you feel like you are having to hustle daily for your diet?

Do you determine whether a day is good or bad based on what you have eaten that day?

Ever feel so crappy about your day and/or progress that you eat your face off in the kitchen?

Do you wish losing weight was easier?

If so I have got you!

The key to peaceful and easily sustainable weight loss is not just about what you eat but it is about the when, where, why and how as discussed last week.

By GATHERING AWARENESS and especially if you are making your commitments super realistic as I covered in the last blog you will gather some wins and start to build up trust with yourself again.  That trust has been eroded over years of failed dieting.  It is critical that you learn to trust yourself again and that you can do what you say you will. 

When you then STEP INTO ACTION those actions are easier as you have the trust that you will do what you say you will do.

You may also have started to build a list of things that come up for you personally and this is where you can go into problem-solving a weight loss path that is unique to you, your life and your relationship with food.

For lasting weight loss, it is about STEPPING INTO ACTION with small uber doable process goals.

Making small changes will help you build healthy habits that can be sustained long-term and as they are small you won’t even notice you are doing them!

The other great thing is building this trust in yourself knocks into other life areas as you can start to apply the method I teach everywhere.

Sound good?

Daily small changes = Big long term wins

And the devil is in the process.

What is a process goal?

Process goals are goals that you can complete, as opposed to outcome goals, which are goals that you achieve. For example, your outcome goal might be to lose weight, but your process goal might be to eat eat some fruit with breakfast.

Process goals are key for weight loss because they help you to stay on track and make progress towards your ultimate goal. 

The process is the one thing you can truly be in control of. 

I will say that again because it is really important you are the one in control of the process but you have to love the process also and it needs to be something simple and doable.

As a dieter, you are likely consumed but numbers… the number of points/syns you have, the number of calories, the number on the scale but for true lasting weight loss these do not matter.  Believe it or not, you could take them all away and still lose weight by focusing on the process and improving the process daily with little wins which is what I teach.

This is where the freedom comes in as you start to trust and grow in your own judgement and decisions again rather than what you are being told.

The most likely thing to knock any dieter of course is when one of the numbers does not meet their expectation e.g. the scale says its a gain or you overeat your calories but if you stay on course and do not let these numbers derail you they won't matter in the end as long as you keep chipping away at the process.

In the Triple-A-Way it is about trying to make peace with the scale.  The scale does not know how 'hard' you worked that week.  It does not know how desperately you want it to show a different number.

I cover this more within the program but just remember you are more than the number on the scale and there is more to weight loss and how your life, mind and body ticks than points/syns & calories.  

Look at the process, what you are doing, changing and how you are growing from the journey as this is where the real power and change comes from and once you lean into that, it is where you find lasting weight loss and food freedom.

Tips on how to make small, manageable changes in your life for sustainable weight loss

It is important here to consider what changes you can make in life and weight loss.  For example, if you are someone who has a tendency to eat after a long day at work, look at what happens at work not just what you are eating.  Have compassion for yourself, a situation or series of situations has arisen that leads to that point in time but how you react to it comes from your thoughts which I will cover more about next week.

Maybe you are a clock eater like I was, sometimes the awareness is enough to break you out of the habit. Sometimes you need a method.

It is important not to make too many changes all at once as this can lead to overwhelm and burnout, which can halt progress towards your weight loss goals. 

Instead, focus on making small, manageable changes that you can stick with for the long term. I said this last week but again it is a key component.  Meet yourself where you are at and build up to where you want/need to be with you food, movement and life.  This way they will be lasting habits rather than short lived bursts of restriction and deprivation.

Always Be Aware! This sounds so simple but it is a really big part of mindful weight loss. Stepping into action is one side of the triangle but awareness has to come with it or you will fall back into your old patterns and behaviours. For instance, if you are trying to check in on your physical satisfaction level, but you are not aware because you have the TV on the eating can then become a mindless act and before you know it you’ve eaten two servings instead of one. The trick is to try and be aware and STEP INTO ACTION around the behaviours and habits so you can break them and create new ones that keep your weight loss moving forward.

It’s all about progress, not perfection! and it’s one I know so many people struggle with. I did too, recovering perfectionist over here.  The temptation after years of beating yourself up as a dieter will be strong but the art of getting what you need done and taking action daily is picking yourself up with kindness after the small slip-ups or missteps along the way.

Literally step into action... You are what you do… not what you say!  There can be a lot of time wasted as a dieter trying to find the right diet, the right exercise,  This is all normal us humans love a shiny new object and the chance there is a miracle cure around the corner.  I hate to burst the bubble but there are no miracles unless we make them.  I saw this in a previous program I was in.  Time would be spent watching/listening to content but not then being applied.  The key is to focus on you and what you can do today.

How you can take action and start making small changes today!

So what can do today to take action in you life, weight loss and wellness?  Well this comes back down to what I said last week.

Set Realistic commitments ask yourself questions like:

• How can I prioritise my well being today?
• What is one small action I can take towards lasting weight loss today?
• What am I prepared to try today?
• How can I make my day easier?

Be mindful of your physical bodily needs:

• How can I eat more mindfully today?
• Can I just leave a couple of extra bites behind today and see how I feel?

Conduct a curious and kind assessment:

There is no point beating yourself over something you cannot change but you can learn from it with compassion and kindness.  Celebrate the fact you stepped into action no matter how big or small it is a win.  Messy action is 100% better than no action in terms of progress.  Progress over perfection and all that.

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Losing weight will have its ups and downs. You can make it easy but as a dieter  you will have to work through some stuff on the way to get you to the place of freedom and that is where having a coach and community behind you is invaluable.

Want to get started on losing weight for the last time? 

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Categories: : intuitive eating, Weight loss, weightlosscoach, weightlossmotivation