BestShape50's podcast

Changing What You Think To Get What You Want “This time probably won’t work either,” “I can’t feel deprived,” “I can’t stop eating once I start,” “I’ll be happy when (and only when) I am at goal weight.” These are some of the thoughts that plague us when we can’t seem to control what we eat or make the scale move downwards. In this episode, I’ll talk about some of the thoughts we have that sabotage our weight loss and how we can adjust those thoughts to achieve the results we want. Our thoughts are ultimately responsible for our results. But we let our mind think anything it wants--like an unsupervised toddler! We mustn't do that! Join the BestShape50 FREE Challenge! BestShape50.com/challenge Start immediately and stay as long as you like. The challenge is to follow along with the BestShape50 weight loss plan. 1. Avoid sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep most of your food for the week once a week 4. Write down what you plan to eat every morning 5. Weigh every morning  Come and join us! BestShape50.com/challenge

In this episode, I talk to Jenny in Adelaide Australia. She is 57 years old and started gaining weight during menopause. Using the BestShape50 approach she is down 10 kilos (22 lbs) in 11 weeks!  Join the BestShape50 FREE Challenge! BestShape50.com/challenge Start immediately and stay as long as you like. It's free. Really.  The challenge is to follow along with the BestShape50 weight loss plan. 1. Avoid sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep most of your food for the week once a week 4. Write down what you plan to eat every morning 5. Weigh every morning  Come and join us! BestShape50.com/challenge

In this episode, we talk about the importance of loving yourself on your weight loss journey. It's all too easy to give yourself a hard time because of the number on the scale, but that's not helpful. Join the BestShape50 FREE Challenge! BestShape50.com/challenge Start immediately and stay as long as you like. The challenge is to follow along with the BestShape50 weight loss plan. 1. Avoid sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep most of your food for the week once a week 4. Write down what you plan to eat every morning 5. Weigh every morning  Come and join us! BestShape50.com/challenge

Repost (got a little busy this week, but it's good info if you haven't heard it :) Tips for enhancing your weight loss efforts when they slow down (and they will!):  No sugar no flour but also watch the protein. Get good and full but no snacks. Stick to your eating window. Are you really eliminating sugar and flour? broccoli cheddar soup 30g carbs in a 12oz serving Cut out alcohol. Avoid sweeteners. Add in weight training. Get enough sleep. Expect it to be slow. You're in it for a lifetime! BestShape50.com — for women in their 50s who want to lose weight and lead a healthier life for the rest of their life. Join the BestShape50 FREE Challenge! BestShape50.com/challenge Start immediately and stay as long as you like. The challenge is to follow along with the BestShape50 weight loss plan. 1. Avoid sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep most of your food for the week once a week 4. Write down what you plan to eat every morning 5. Weigh every morning  Come and join us! BestShape50.com/challenge

How To Find The Time To Be Healthy...  Schedule ahead of everything else. If you had a meeting with your boss or someone like a celebrity, you would make the appt. talk about my gym. Stop watching all that Netflix Stop drinking too much Food prep and eating 2x a day Stop wasting time/consolidate– eg, make a rule to only do social calls while on a walk. What can you give up? FB, a hobby you no longer enjoy, non productive obsessions like politics or local news.  Realize it might not be about the time –excuses—we make time for what we really want to do/think is important. Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1. No sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep your food for the week on Day 1 4. Write down what you plan to eat every morning 5. Weigh every morning   Come and join us! BestShape50.com/challenge

We’ve heard it all our life: “if you want to lose weight, you have to eat less and work out more.” However, over the last several years, Americans have actually increased the amount they exercise. The guidelines for physical activity call for 150 minutes a week of moderate-intensity workouts (such as walking briskly or playing tennis), or 75 minutes a week of more intense exercise (such as jogging or swimming laps). Today, almost 54% of Americans meet the US government’s aerobic exercise recommendation (compared with 38% in 2000), but our obesity rates continue to climb. I’m not against regular exercise—in fact, I exercise most days of the week, with a special commitment to lifting weights at my gym 3 days a week. However, exercise can be detrimental to weight loss efforts in several ways, especially if we are just beginning our weight loss journey. There are several reasons for this: We think we can out-exercise a bad diet It makes us eat more or differently than we would have We exercise until injury We use exercise punitively to beat ourselves up We use an exercise “rebellion” to talk ourselves into quitting our weight loss efforts Listen in while I discuss all this and make you feel better for not constantly running around like a chicken with your head cut off! +++++++++++++++++++++++ Join the BestShape50 FREE Challenge! BestShape50.com/challenge Start immediately and stay as long as you like. The challenge is to follow along with the BestShape50 weight loss plan. 1. Avoid sugar and no flour 2. Eat twice a day between an 8-hour window 3. Prep most of your food for the week once a week 4. Write down what you plan to eat every morning 5. Weigh every morning   Come and join us! BestShape50.com/challenge

When we think about why we want to lose weight, we have to ask ourselves a few questions. The first is why are we overweight? This is actually a question that very few of us have really answered for ourselves. Most of us put it out of our mind, try to wear the clothes that hide the extra weight, and chalk it up to an excuse such as menopause or getting older.  But if we want to get to goal weight, we really need to answer the question, with an accurate answer, of why we are overweight. The only reason that any of us are overweight is that we eat more food than our body needs.  We can say we have a slow metabolism, or it’s menopause, or our hormones but it’s because we eat more than our body needs. So then the question becomes, “why” do we do that.  We have to dig deeper. In fact, I recommend you ask yourself why about “7 times” to get to the real answer.  I’ll give you my answers 1. Why am I overweight -> Because I eat too much. 2. Why do I eat too much? -> Because I go out to eat a lot. 3. Why does going out to eat a lot lead to eating too much?  -> I avoid making sensible choices when I am out.  4. Why do I avoid making sensible choices when eating out? -> I don’t want to deprive myself. 5. Why don’t you want to deprive yourself-> I feel deprived in other areas of my life and get my pleasure from this. (or why would I feel deprived?-> Am I always supposed to eat all the things when eating out?) 6. Why do I feel deprived in other areas of my life?-> I don’t make an effort to reward myself. How do I deprive myself? 7. How can you reward yourself so that I no longer feel deprived ->  What actions steps can I take to reward myself? ACTION STEPs: Look in local art center brochure for an art class that would be enjoyable. Aim for 1 hour of downtime per day doing fun, non-eating work related activities.  Unfortunately, one of the major reasons many of us overeat, which really has nothing to do with us, is our environment.  Food companies make money when we buy their product and many have become like cigarette companies used to be, strategically planning to make their products as irresistible and addictive as possible to get us to buy their product, with little concern for our health.  We have processed foods all around us, and marketed to us, and these have caused obesity rates and chronic disease to skyrocket.  It’s actually the blight of our modern age, and will cripple and bankrupt us if we are not careful. It may be too late to avoid those outcomes in terms of public health in fact. But that’s a discussion for another time. What I wanted to talk about in this video was everything that is INTERNAL to us.  Here’s how the usual path of weight loss goes: 1. We find a new plan or approach, for example BestShape50. 2. We are all excited and start losing weight. 3. Then a couple of different things will happen. a. Because we are not eating as much, we start feeling emotions that we don’t typically feel because we have been stuffing them down with food. OR b. Our life will throw a random problem at us that we will use as an excuse to go off track OR c. We do everything we should and our body adapts to weight loss, we stall and we tell ourselves nothing works. Instead of making a few additional tweaks,  we go back to our old eating patterns and put back on any weight we lost.  Weight loss is really tricky!! No? What we need to focus on with BestShape50 or any lifelong weight loss plan is to make our life so enjoyable and fulfilling that we do not need to use food (or anything else to escape it).   First we must allow rather than resist our negative feelings without eating off plan. We can’t expect to be happy and joyous all the time. In fact, about 50% of the time we can expect positive emotions, and the other 50% will be negative. So, that’s step 1, allowing, feeling and living with our emotions as they occur without overeating or going off plan.  The second thing that is “internal”, although it doesn’t seem like it, is that life throws “problems” at us. Some of these problems are of our own making and some are not. Whether we caused our problems or not, we need to not be victims. Something may or may not be our fault, but everything in our life is our responsibility of how we look at it and what we choose to make it mean.  Join the next BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Eat twice a day between an 8-hour window  Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Come and join us! BestShape50.com/challenge

In this week's episode I talk about the really hard task of learning to love slow weight loss. First of all, it’s OK to lose weight fast, IF you are being healthy and losing weight slowly does not make it more likely that the weight will stay off. What matters is that you are being healthy and that you continue to eat in the same way that made you lose weight once you reach goal. What is slow? Less than 1 lb a week. People complain when losing “only” 3 or 4lbs a week. That is not slow, that is fast! Let’s say your weight loss takes 2 years. Are you going to say in 2 years time that you wish it hadn’t taken so long? No. You will be happy fitting into your size 6 jeans. Weight loss is not linear. You need to have the mentality of keeping on going. Stick to the same protocol for 2 weeks. If no weight loss, then do the following in this order. Check your diet for hidden sugar and flour. Make sure no snacking and really eating within an 8-hour window. Cut down on fruit. Cut down on starchy veggies, such as corn and potatoes, and also limit beans. Make sure you are only eating if hungry. Try one meal a day. Try eliminating carbs so that you go into Keto. Weight loss will likely go slowly when you are very close to goal weight. Expect to lose 0.5 lbs a week. Eating healthy and treating your body well is more important than losing weight fast. Women in their 50s should expect to try harder! Join the next BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Eat twice a day between an 8-hour window  Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Come and join us! BestShape50.com/challenge

The compound effect Small consistent effort over time even when you don’t feel like it.  Easy to do but just as easy not to do.  Doesn’t seem significant but adds up to success or failure. Most of us are waiting for the big win but this is not how it works.  Show up and get to work.   Anything you do every day is significant. When you do things ... does not increase Incrementally - there is a tipping point.  The effect is much higher.  Books:  The Compound Effect - Darren Hardy The Sight Edge - Jeff Olson If you are a women in your 50s and might be interested in trying out the BS50 approach then check out Bestshape50.com/challenge.  For 7 days you will live the best shape 50 way and follow along with the rest of us.  Check it out.  Bestshape50.com/challenge. 

In this episode, I'll talk about thoughts and how they influence our feelings, actions, and results, especially as they pertain to weight loss. Join the next BestShape50 FREE 7-Day starting soon. Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Eat twice a day between an 8-hour window   Come and join us! BestShape50.com/challenge

In this episode, Dr. Hitt Nichols talks about the differences between a low-carb and ketogenic diet and when you should do one versus the other.  Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window   Come and join us! BestShape50.com/challenge

In this episode, I talk about how to handle food cravings    Avoid them (through planning) Level up End through distracting Analyze Forgive Sit through them and deal (the best) Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Eat twice a day between an 8-hour window   Come and join us! BestShape50.com/challenge

Research often funded by the food companies. We have been inundated with marketing messages.   Breakfast tied to poor health outcomes- lack of compliance. These observational studies generally took people who were already eating breakfast and then compared them with people who weren’t. They weren’t experiments that randomly assigned people to eat breakfast or not and compared the difference.  Large metaanalysis in BMJ in Jan 2019 https://www.bmj.com/content/364/bmj.l42   CONCLUSION: this systematic review of randomised controlled trials examining weight change in adults consuming or skipping breakfast found no evidence to support the notion that breakfast consumption promotes weight loss or that skipping breakfast leads to weight gain. Furthermore, there was evidence to show that breakfast consumption increased total daily energy intake compared with skipping breakfast, with no evidence that skipping breakfast was associated with increased total daily caloric intake. The results were similar when we performed subgroup analyses based on country of origin and baseline body mass index. This review questions the recommendation for breakfast consumption in guidelines aimed at weight loss in adults and has identified a potential concern that the additional calorie intake might actually result in weight gain. See also https://www.bmj.com/content/bmj/364/bmj.l42/F1.large.jpg Any time you eat protein or refined carbs such as sugar and flour you put out insulin and stop burning body fat.  Better to time limit your eating window.  Keeping your metabolism stoked theory.  I used to think a smoothie in the morning was good because by 10 or 11 I was really hungry....sugar and flour really interfere with satiety signal.  Better to eat an omelette with a little meat and cheese cooked in butter.  Add in some onions and green peppers.   Part of a comprehensive strategy.  If you eat a lot of sugar and flour all the time and try skipping breakfast you will feel bad probably because your body is not fat adapted, used to burning fat rather than glucose.   Allow people to judge you.  It’s ok. There’s sooooooo much misinformation out there.   Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Eat twice a day between an 8-hour window   Come and join us! BestShape50.com/challenge

Planned exceptions. Why you need them:   Keeps you going without deprivation Allows you to practice restraint/deal with cravings Life happens Part of a lifelong plan Being kind not harsh to yourself Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Eat twice a day between an 8-hour window Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Come and join us! BestShape50.com/challenge

Losing weight after 50. The lies we tell ourselves...  It doesn’t matter It’s too hard My health conditions prevent me This won’t work (based on past experience). I’m too busy  Join the BestShape50 FREE 7-Day Challenge! BestShape50.com/challenge   The next challenge is starting soon. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour Prep your food for the week on Day 1 Plan your food every morning Weigh every morning Eat twice a day between an 8-hour window   Come and join us! BestShape50.com/challenge  

Our food supply--especially certain processed foods--are often full of hidden sugars. In this episode I'll talk about some of the types of sugars that are hiding in our food as well as call out some of the main culprits.  Join the BestShape50 FREE 7-Day Challenge! Details about the next challenge at BestShape50.com/challenge. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window BestShape50.com

It should be quick It should be slow This is temporary I’ll be happy when... He/she/they will approve me more Diets don’t work Other people/circumstances throw me off track Join the BestShape50 FREE 7-Day Challenge!  The next challenge is starting soon. See BestShape50.com/challenge for details.  For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window  

What do I mean by boring? Unprocessed foods Simple recipes Easy to cook The less enjoyment you hook on to food the better Food as fuel Eating out is entertainment Treats are for dogs Snacking is for comforting emotions only Join the BestShape50 FREE 7-Day Challenge! The next challenge is starting soon. BestShape50.com/challenge For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window   During the challenge, you will receive: FB lives and Q&A sessions with Dr. Hitt Nichols Motivational emails Prizes BestShape50.com    

The importance of a sustainable diet – 5 considerations Numerous diet plans out there. The best one is the one you can sustain! Consider these 5 aspects Like what you eat and enjoy the plan Planning exceptions I binged are because I had been perfect for three weeks. One sugar/flour exception per week. Chocolate on a Saturday night. Make sure the cost is palatable It’s healthy for you Only eat or drink things that you KNOW are good for you It’s convenient It gets you results When you get to goal and you have to keep eating the same way, how does that make you feel BestShape50.com — for women in their 50s who want to lose weight and lead a healthier life for the rest of their life.  

Tips for enhancing your weight loss efforts:  No sugar no flour but also watch the protein. Get good and full but no snacks. Stick to your eating window. Are you really eliminating sugar and flour? broccoli cheddar soup 30g carbs in a 12oz serving Cut out alcohol. Avoid sweeteners. Add in weight training. Get enough sleep. Expect it to be slow. You're in it for a lifetime! BestShape50.com — for women in their 50s who want to lose weight and lead a healthier life for the rest of their life.

How do I feel about not drinking ever again? What if you went to a dinner or event and drank a sparkling soda with a splash of juice and Lime? How many calories a week do you consume in alcohol? What would you do if you had more time? What relationships would be positively impacted if you didn’t drink? Brooke Castillo Stop Overdrinking TheLifeCoachSchool.com Annie Grace This Naked Mind ThisNakedMind.com https://www.rachelhart.com/ https://www.rachelhart.com/category/podcast/        

You can if you think you can An explanation of the model Start with your result and work backwards R: Lose 30 lbs A eat no flour no sugar, eat twice a day, weigh daily, plan daily, prep weekly F failure vs determined T I always fail (past diet) --> This time I am going to figure it out C your weight Ongoing examination of what is causing you to eat Getting back on plan when you have failed You have to keep going no matter what

In this episode, I’m talking about the importance of establishing your why when it comes to weight loss and other healthy habits. The mission of BestShape50.com is to help women in their 50s lose weight and lead a healthy life for the rest of their life. Join the BestShape50 FREE 7-Day Challenge!  bestshape50.com/challenge The next challenge is starting on Saturday, May 18th, 2019. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window   It’ll be good for jumpstarting your weight loss efforts before swimsuit season gets in full swing! During the challenge, you will receive: FB lives and Q&A sessions with Dr. Hitt Nichols Motivational emails Discounts, awards, and prizes Chat with me by signing up for a free 15-minute call at bestshape50.com/coaching  

In this episode, I discuss the principle of starting small with healthy habits. The mission of BestShape50.com is to help women in their 50s lose weight and lead a healthy life for the rest of their life. Join the BestShape50 FREE 7-Day Challenge!  bestshape50.com/challenge The next challenge is starting on Saturday, May 18th, 2019. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window   It’ll be good for jumpstarting your weight loss efforts before swimsuit season gets in full swing! During the challenge, you will receive: FB lives and Q&A sessions with Dr. Hitt Nichols Motivational emails Discounts, awards, and prizes Chat with me by signing up for a free 15-minute call at bestshape50.com/coaching  

In this episode, I introduce the podcast and what it's about ( BestShape50.com — "Helping women in their 50s lose weight and lead a healthy life for the rest of their life.") I'll talk about my story, what got me started, and why I feel I can help. I'll introduce the bestshape50 way of eating. It's simple 5 action steps. That's it. No gimmicks, no supplements, etc. Do these over a period of time, and you WILL lose weight.   Join the BestShape50 FREE 7-Day Challenge!  bestshape50.com/challenge The next challenge is starting on Saturday, May 18th, 2019. For 7 days, the challenge will be to follow along with the BestShape50 weight loss plan. 1.     Commit to eating no sugar and no flour 2.     Prep your food for the week on Day 1 3.     Plan your food every morning 4.     Weigh every morning 5.     Eat twice a day between an 8-hour window   It’ll be good for jumpstarting your weight loss efforts before swimsuit season gets in full swing! During the challenge, you will receive: FB lives and Q&A sessions with Dr. Hitt Nichols Motivational emails Discounts, awards, and prizes Chat with me by signing up for a free 15-minute call at bestshape50.com/coaching