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Eating for a Healthy Weight
523 Plays2 years ago
Are you looking to gain or maintain a healthy weight? Have you experienced a change in your weight due to pregnancy, breastfeeding, and hormones? Do you want to lose weight? In this episode, Bonnie & Audrey share 5 tactics they've used to maintain a healthy body weight and lose over 580 lbs combined!
Mentioned in this episode:
Episode 50: Post Pregnancy Fitness
Episode 98: Everything related to Breakfast
Episode 114: Lunch - tips and ideas
Episode 123: Dinner Time! How to create consistently healthy meals.
Episode 180: Save money on groceries
About Outnumbered the Podcast: Two moms, parenting a combined total of 19 kids and finding joy in the chaos. Join Audrey and Bonnie as they share real parenting tips for real people through humor, advice and compassion. Whether it's tackling how to teach kids to work or discussing where to turn when you're all out of patience, these two experienced moms are here to offer authentic tips for raising children joyfully.
Watch this episode on YouTube
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Transcript
Introduction to Episode 220: Healthy Eating Tips
00:00:00
Speaker
Hello, and welcome back to Outnumber the Podcast. We are giving you episode number 220, eating for a healthy weight. Yes, mom, we're talking to you or dad, a couple of dads listening to us. We've got five solid tips for you guys to help you recalibrate your eating and learn how to eat healthy and get to your optimal weight and feeling amazing. So those five tips look like this. We're going to create a healthy picture of you sometime in the future as a goal. Number two, we're going to eliminate fake foods. Number three, we're going to stop loading up on carbs that are terrible for us.
00:00:30
Speaker
Number four, we're going to retrain our hunger cues. And number five, remember to plan our foods and prep them ahead of time. So let's get going.
Meet the Hosts: Audrey and Bonnie
00:00:44
Speaker
Hello and welcome to Outnumbered the Podcast. I'm Audrey. And I'm Bonnie. We are experienced moms to a combined total of 19 children. In our weekly episodes, we explore relatable topics using our perspectives of humor and chaos. Tune in for advice and encouragement to gain more joy in your parenting journey.
00:01:08
Speaker
Welcome back guys. We're excited about this podcast episode, but we're excited every week. It's our favorite time of the week to sit down and talk with you all.
Why Healthy Eating Matters for Weight Management
00:01:15
Speaker
And today we're going to be talking about eating healthy specifically to get ourselves to a healthy weight because we know this is on everyone's mind at the beginning of the year, right?
00:01:23
Speaker
Yes, and we want to focus so much on the healthy part. Yeah, exactly. So you guys want to know something funny. Everybody focuses on losing weight, losing weight, losing weight. Okay, so Bonnie and I just did some math for you guys before this episode.
00:01:40
Speaker
And we calculated what we have lost in the past. Okay, so we have to go back 24 years.
Hosts' Personal Weight Loss Journeys
00:01:47
Speaker
How many pounds Bonnie and I have lost in 24 years in our combined 9 and 10 pregnancies is, drumroll, approximately 580 pounds.
00:02:01
Speaker
That is, I'm pretty sure, like three of my vans. That's a lot of weight. Nine pregnancies for each of us and just a lot of weight gain, which is totally normal during pregnancy, and then a little bit of easy loss when the baby comes out, but then a considerable amount to work on through exercise and healthy eating. So we've been around the block a couple of times when it comes to losing weight, right?
Consistency and Habits in Weight Management
00:02:26
Speaker
Yeah, like 580-something.
00:02:30
Speaker
crazy go us go us we're not going to talk about the stretch marks either right no no but you know what i think what we have to share that's just a like a little thing to make you laugh but also to share that um what bonnie and i have to talk about in this episode is completely valid and backed up by
00:02:48
Speaker
What we're about to share with you that you know and that we've done it like we've done this a bunch of times Yeah, yeah, and I will say this too that It's all habits right and we're gonna talk about some of the habits that we Recommend for getting into a place where you are eating healthy and you're enjoying life, right?
When to Seek Medical Advice for Weight Issues
00:03:05
Speaker
but it requires consistent work, so
00:03:08
Speaker
I remember a couple of friends saying, gosh, you're really good about getting in shape and losing baby weight between each kid, even though you know you're going to have more. And I'm thinking, gosh, if I never lost the weight between babies, I'd be 600 pounds. No, I guess only 300. I'd be 300 pounds plus my normal weight. And so I knew that that was going to be a priority for me. But the longer we wait, obviously, to take care of our bodies, the more work it is to get us back to a good baseline. So that's just a good reminder if you're still on the baby having stage.
00:03:36
Speaker
Yes. Okay. And one more thing we want to say to you before we start is if you're doing everything that we suggest, like all the things that we talk about and your weight still won't budge. It is very good idea to go get your thyroid and your physical health and all that checked out because sometimes there's something else with us women in our childbearing
New Year's Resolutions and Sustainable Lifestyle Changes
00:03:54
Speaker
years. It's usually number one thyroid problem because those dang hormones. I know. Right. So just, just a side note here. If you know you're doing all the five things that we tell you and you're still at.
00:04:06
Speaker
whatever weight, just go get it checked out. Take care of yourself physically, medically, physically. Yeah, in all the ways, for sure. Yeah. So like I mentioned at the beginning of the year, this is probably the number one New Year's resolution. Don't you think, Audrey, that people come up with, lose a couple of pounds, right? Because we just so slowly in this day and age of easy life and modern conveniences, we just let that weight pile up sometimes.
Viewing Physical Health as a Lifelong Journey
00:04:31
Speaker
And it's usually something related to that, right? Like eating healthier, getting more exercise, or just losing pounds in general.
00:04:37
Speaker
Yeah, gym memberships in January are like the biggest thing. Yeah, for sure. You don't want to go to a gym in January because it's way too Friday. Way till February. Yeah. Try June. It's empty. So we've got, we love these goals, but we don't want like a short term solution. So like, I want to lose 10 pounds. I lost 10 pounds and I can go back to eating the way I was before.
00:04:59
Speaker
We want to look at physical health as a lifestyle that we can maintain forever. And honestly, if you're at the point in your life where you are going to be having more babies, it's good to start this right now because physical health will help you so much as you're gaining the weight in pregnancies. And also a quick side note here, we have an excellent episode.
00:05:19
Speaker
called Post-Pregnancy Fitness.
Tip 1: Long-term Vision for Healthy Living
00:05:21
Speaker
Bonnie and I recorded this a couple of years ago. I think both of us had another kid after we recorded this. It wasn't like looking back through rose-colored glasses. It was right in the midst of it. Yeah, I love that. I will say this, that Audrey and I, before this episode, were comparing notes on how much we gained each pregnancy, and it was very, very consistent for each of us.
00:05:41
Speaker
because your body knows what to do. However, I will say that during the pregnancies when I took extra good care of myself, those were the ones where the pregnancy was so much easier, the labor was so much better, the postpartum period was so much better. So sometimes we really, not sometimes, most of the time we get so fixated on weight like it's this ultimate indicator of how healthy we are, and that's just not true.
00:06:03
Speaker
However, the
Evolving Treat Preferences and Healthy Habits
00:06:04
Speaker
more we take care of ourselves, generally the healthier weight we attain as well. So like Audra said, we've got five specific steps to guide you through getting these healthy habits ingrained in your life forever, not just until your new year's resolution gets achieved.
00:06:21
Speaker
Okay. Here is tip number one. Create a picture of a healthy you. Okay. If you've been around for more than an episode or two, you know that we talk about looking into the future, like your 10 year plan, your 20 year plan. What do you see? What do you look like? What do you feel like? What do you eat? How's your relationship with food? What do parties in special occasions look like? What do you, um,
Tip 2: Eliminating Fake Foods
00:06:44
Speaker
do you reward yourself with food? Like that part of your relationship with food. So, um, create,
00:06:51
Speaker
your picture of what you want to look like. What does healthy look like for you 10 years in the future? Because sometimes when you're in the middle of a goal and it's kind of a shorter term goal, it's hard to see that big picture. So start not with the short term goal, but with looking at 10 years in the future.
00:07:08
Speaker
Yes. And this long-term perspective is so powerful because you really realize that anything is possible. Like if you've struggled with your weight your whole life, you can get to a healthy weight and feel amazing. Um, but sometimes we need to put a little bit of distance between these big goals sometimes so that we can acknowledge that, yes, this might be difficult, but I can do anything I want. Right. Um, I will say about the, like the fun foods that we all look at, right? The, the foods you have at a party or during holidays or whatever. Um, I,
00:07:35
Speaker
We could talk about a whole episode on this and maybe we will, but this is something that I've been working on for a long time, allowing foods that I enjoy in my diet. However, also allowing those desires and cravings to change as I eat healthier. So in college, a treat for me was going to sit down and eat an entire container of ice cream. That's not a fun food for me anymore. It just makes me sick. And so as my habits have changed, so have my treats or whatever I kind of allow myself on a special occasion.
00:08:04
Speaker
So you might ask yourself why you're eating some of these kind of fun foods and look to your future. Do you want to keep them in at all? Do you want to keep them? You might want to right now because you think they're very important to you, but they might not be as your habits change, right? Ask yourself why you're eating them. Sometimes, for a long time, I thought, why eat ice cream to connect with my friends? That's what we do when we hang out together. I just thought, it's not the ice cream that's making the relationship. It's my time spending with my friends, right? So just kind of a great time to explore these thoughts and in relationship with these foods.
00:08:36
Speaker
Okay. That's pretty cool. Um, so when I was younger, I remember when I was in college, I would sometimes swing by little Caesars and get an order of breadsticks and eat them on the way home. That was like so fun and like rewarding to myself for a hard week at college or whatever. And now my, um, the way I eat has changed so much that, um, like one breadstick is too much for me and it's like gross. Also little Caesars bar.
00:09:07
Speaker
Let's go someplace nice, you know? It's probably like the only place in the tiny town I grew up. Of course, of course. And college, please. What kind of standards do you have in college? Like whatever will fill your
Tip 3: Reducing Carbohydrates for Health
00:09:16
Speaker
belly, right? Right. Yeah. But now, like they don't even taste good to me anymore. Like they, and they don't make me feel good. And I can't eat that, like that much because I'm so filled up on the things that are really nutritious and good.
00:09:29
Speaker
So yeah, definitely big change from the past. And going back to that, look forward. Here's something that I've been thinking about because spoiler alert, I'm getting older. I need to eat for, so I have nine children and they're starting their young adulthood in their lives and their families. And I want to be involved in their lives in the future. But I also had my last child, like I calculated by the time he's 18, I'll be like,
00:09:59
Speaker
60 something I think and I still want to be a healthy foot like be able to do for him what I'm able to do for my kids now that are just starting out and so I have to keep myself healthy for a long time
00:10:15
Speaker
going forward for the, for a little bit when I realized that I was, you know, through my childbearing years, I was like, Hey, now I can get back on coffee. I hadn't had a cup of caffeinated coffee for 25 years and I can eat however I want. Cause they're like, there's no baby, there's no childbearing, no breast milk. And then I was like, Oh, hang on. There's still more goals. There's still more future.
00:10:34
Speaker
And then things like, you know, something my husband and I have been talking about is things like, you know, osteoporosis, especially for those of us women who have had a lot of children and done a lot of breastfeeding. That is something that starting at our ages now is a good thing to start fighting now, not wait till we fall down and break a hip because our bones are so thin.
00:10:56
Speaker
Yeah, I'm so glad you brought that up because, again, for us, especially as women, it's so easy to get focused in how our body looks. But that is the least interesting and important part about our bodies. The very least is how they look, right? It's how they function and how we can serve and how we can love and how we can show up for our families. It's so much more important and more fulfilling than whether or not we have cellulite or a big
Tip 4: Understanding True Hunger
00:11:21
Speaker
butt.
00:11:21
Speaker
Okay. Let's just focus on how we're going to show up for the life that we've been given. Like, do we want to show up with energy and excitement and being able to roll on the floor with our grandkids? Heck yeah. I want to do that. So such a great reminder. Okay. So step two is to work on eliminating fake foods or any concentrated foods.
00:11:41
Speaker
Yeah. So I remember when I was a kid, um, my dad decided he was going to go on a diet and he said, I was like, okay, what's your diet, dad? He's like, I'm only going to eat ingredients I can read. What a concept. So like a good diet, but any food, not in its natural form has the potential to be harmful to our bodies. It was manufactured or processed, right? So if you can't tell where it came from, if you can't read the ingredients, it's probably smart.
00:12:11
Speaker
to skip, like ask your kids if they know where something comes from, right? Can a kid explain to you where milk comes from or chickens? Well, yeah, I mean eggs. Well, yeah, because we raise chickens, right? We milk a cow. So my kids know where that comes from. How about Twinkies?
00:12:32
Speaker
No, they've never toured a Twinkie factory. They have no clue where all the ingredients come from or even if you gave it to them, what would be in it. That's a good test. Spoiler alert, I don't think the Twinkie factory guys know where the ingredients come from either. If it has a shelf life longer than I do, I'm not eating it.
00:12:51
Speaker
Yeah, exactly. You know, I still remember as a kid having that realization one day that I didn't know where bread came from. My mom had made homemade bread a lot when I was a little kid, but by the time I was a teenager, I think I'd forgotten. And I just remember thinking, no, but what is it? What's it made out of? And I'm like, well, yeah, I know wheat. But I wasn't familiar enough with the kernels and the grinding and everything to make flour. And I just remember being very confused that we were eating something we didn't even know
00:13:19
Speaker
how it started. Did this come from the earth in some form or another? Yeah. And what a great lesson for your kids too. Like, okay, let's talk for a second. Do you see those Cheetos right there? How do you think those are made? Well, we actually have no clue unless we look at this long list of ingredients, but how about an apple? We know exactly where that comes from and what it's going to do to our body. Yeah. And talking about food, versions of food. It's not that bread's not healthy, but
00:13:43
Speaker
Okay. So my kids did a science experiment where they were supposed to grow mold on a piece of bread, you know, to mimic the whole penicillin and all that. So they were, they put this, did they get store bought? Yeah, they got store bought bread and they put it out and like three months later, it still hadn't grown any mold. And we're eating this, but then, you know, a piece of, so now we've gotten into making sourdough and you can't leave that sit out on your counter for three days because it has mold all over it, which is a good thing.
00:14:12
Speaker
It means it's alive. It's breaking down the way it's supposed to. Yeah, exactly. And that's the thing is the more we take control of our own food, even the foods that require some processing, we're not saying eat everything raw, but then we take ownership for it and we know exactly what's going in and we know where we're sourcing these ingredients from and we just become so much more connected to the foods that we're eating and they're real whole foods, right? So powerful.
00:14:36
Speaker
So I mentioned concentrated foods as well, and this is how I call them anyway. It's any food that gives our brain a natural hit of dopamine, okay? So like eating an apple delicious gives you some pleasure, right? Eating a candy bar. Your pleasure centers are flooded. Like your brain just doesn't even know what to do. It's like, ah!
00:14:55
Speaker
Sugar, yes! So the cravings come, the urges come, we get out of control, we become addicted sometimes, right? So a lot of flowers can act like this, sugars, alcohol, we've seen that happen, right? So these are just things to really watch out for because it's so easy to overindulge in, become addicted to,
Tip 5: Meal Planning for Better Choices
00:15:14
Speaker
and then kind of lose control, right?
00:15:16
Speaker
And even though it can seem really, really difficult to gain control over this again, it is always possible. But just notice when you have a lot of cravings and urges, it's probably because you're indulging in these concentrated foods that your brain doesn't know how to handle. It just thinks more, more, more, more, more. I need more.
00:15:34
Speaker
Yeah, one that you might not think about is like those concentrated syrups that you put like in, okay, your pumpkin spice latte from Starbucks. I am sorry, but let me tell you how bad that is for you. It is not like pumpkin they're putting in there. It's this chemically formulated flavor that kind of tastes like pumpkin and spices.
00:15:58
Speaker
Sorry, I'm going to take it on your pumpkin spice lattes. Oh, good thing it's not the fall. All right. Number three, stop carb loading. Oh guys, our current Western culture is so full of carbohydrates and most of them are refined and terrible for you. The obesity epidemic we have in America is directly related.
00:16:24
Speaker
to the carbs and sugar, the amount of carbs and sugar that we eat. And people are eating more and more and more carbs and more sugar because carbs and sugar are not filling them up. So they have to eat more because they're hungry. And that's where the obesity epidemic in our country is coming from. That's right.
00:16:41
Speaker
Yes, this is something that took me a long time to figure out because I was raised in the 80s and 90s back in that low-fat diet epidemic, right? And that culture was poisonous because we all just defaulted to low-fat carbs that then never filled us up and gave our pancreas, what's the equivalent of a heart attack for the pancreas? I don't know. It just puts it on the fritz. Our body cannot cope with this amount of sugar, right? Especially the refined
00:17:07
Speaker
garbage kind, right? And like you said, I've noticed that as long as there's protein and fat in my meal, I'm satiated more, I feel better, I don't have sugar highs, I don't have headaches, and same thing with my kids. All they ever want to do is just eat crackers all day long. But what they need is that protein and fat to build muscle to make them feel full. Yes. Kids' brains need fat to grow, and a low-fat diet is
00:17:30
Speaker
the probably the most dangerous diet you can put your kids on off off camera. Bonnie and I have been talking about high fat diets because of seizures and how that is like the keto diet, which is a extremely high fat diet was developed
00:17:46
Speaker
for epilepsy because you start feeding the brain and it stops seizing. It's pretty incredible when you look in that. Okay, so what would happen if you replaced all of your current carbs for a week, just time out, don't freak out here, with vegetables for a week and eating protein and especially fat with every meal?
00:18:08
Speaker
So at first you're going to feel hungry and every time you feel hungry, go get some more fat. I promise you it will work. I have one of my kids who I'm not going to get into why health reasons, but he just went on the keto diet again. And at first he was so hungry and I had some fat bombs prepared for him because every time he would say, mom, I'm hungry. I need a snack. Go grab a fat bomb.
00:18:30
Speaker
go grab a Fat Mom. And so they are made out of cream cheese, they're made out of avocado, they're made out of coconut butter, butter, all really high fat things. And every time he would eat this little, what, about a tablespoon worth of a flavored fat ingredient, he'd be good for a couple more hours.
00:18:50
Speaker
Yeah, and making sure that you have enough fat is, like I said, essential to feeling satiated, but also can really help deal with some of those cravings. Because when I want sugar, sometimes fat is almost as good, right? Like a mildly sweet fat bomb or something. So that's a really great trick to have in your pocket if you are trying to come off some crazy cravings, right?
00:19:10
Speaker
Yes. And also the first thing I make my kids do when they tell me they're hungry is take a drink of water, take a drink of water. And let's, because they, the signals arrive at your brain the same at the first. I mean, eventually they, they delineate themselves into hunger or thirst, but at first they're the same. So I was like, okay, go take a drink of water. Let's get that one checked off the list.
00:19:30
Speaker
Yeah, exactly. Okay, so step number four, retrain your hunger cues. So this might sound strange, but you actually teach your body when to tell you that it's hungry. So you can actually train it to eat fewer meals or more meals if you would like to. So eating incessantly, there was a time too when we thought that, oh, in order to eat for weight loss, you had to eat a million small meals all day long. But the problem is it never allows your body to
00:19:58
Speaker
for the blood sugars to reset and give your organs a rest. And so that was wreaking some havoc as well. So by resetting these hunger cues, we are able to better control when our body asks for food, for that real hunger.
00:20:15
Speaker
Okay, this was fascinating. This concept is kind of interesting and a bit new to me, like explained in these terms. And so Bonnie was explaining it to me the other day. I was fascinated by it. So here's one thing you can do. You can try fasting every now and again to see if you can reset your hunger baseline. You might discover you don't actually have to eat breakfast or you prefer to eat dinner much earlier in the day. Maybe try two meals a day for something.
00:20:43
Speaker
Um, a good way to fast is intermittent fasting. Um, I had a kid who did that in college and he would just not eat until lunchtime. And, um, anyway, he was doing it for health reasons and brain study reasons and all of that. But, um, just like fasting is a really good option when you're working not to lose weight, but when you're working with your body, talking to you and learning, learning to listen to your body and its cues.
00:21:09
Speaker
Yeah, and that's all this is, is we want to reset our body to a place where it's as natural as possible, right? Where we're not dealing with these unnatural cravings and urges all the time, and we know what real hunger feels like. Because very often we don't, right? We think, oh, I'm hungry. And then if you stop and think, oh, no, that's actually not a hunger thing. That's just a, I really want some chocolate or something, right? Really understand what your body's trying to communicate.
00:21:31
Speaker
Yeah, fasting is not something that I've ever really enjoyed until I became an adult, but I fast every month for religious reasons. We just skip two meals a day for one day. And what I've learned as I've gotten older is just how more in tune with my body I get. I go, oh, there's the hunger. That's what that feels like. And it kind of comes and goes. It's like a wave. And I can just really be conscious of it without
00:21:54
Speaker
I'm starving. I have to eat right this second. I just acknowledge it and go, Oh, I'm hungry now. Okay. When I, when I allow it, I will go and eat my thing. And just to put me back into, put my brain back in charge, right? Yeah. It's very interesting fasting. Like it used to be part
00:22:10
Speaker
a natural part of everybody's process of being healthy or getting back to healthy or cleansing was fasting. And it's not something that, like there's even a very good knowledge about in the general population anymore. Fasting sounds bad. You deprive yourself of food, but fasting in the past has been used as a way to clean and educate yourself on it. See if it could be right for you. Okay. Number five, if you fail to plan,
00:22:40
Speaker
you're planning to fail. So start by stopping by stop buying or removing all the unhealthy or packaged food you have from your house. But you have to plan for most meals, you have to have a plan. So this is kind of a mindset thing. Also, if you focus on what you can't have, that's all you're going to think about. But instead, try focusing on
00:23:10
Speaker
the things that you can have and the things that you get and think like that your why is pretty strong. And so think about your why, why you're doing what you're doing. Yeah, totally.
00:23:21
Speaker
I personally plan dinners every week, usually about five of them and then we leave a night for leftovers and a night for a date night or something like that. And then I do have like a handful of healthy breakfast and lunch options that I just fall back on over and over and over because I don't need as much variety there. But we do have several meal episodes and we kind of organize them to help you feed your children healthy, but also, spoiler alert, you can feed yourself healthy with these same ideas. So we'll link those in the show notes.
00:23:50
Speaker
When I do not make a plan, everything falls apart, especially if you have a busy life with more than like five things going on, right? And a bunch of kids and chaos making that plan.
00:23:59
Speaker
then you know, okay, there's going to be a way for me to eat healthy today, whether that's prepping ahead of time or at least just writing a recipe down, printing one out from the internet and having something to fall back on when you are hungry and there's not a lot of time to prep. So you can do this a million different ways. We're not going to tell you how to meal plan, but it is so, so powerful when trying to eat healthy regularly.
00:24:22
Speaker
Yeah, I think we actually talked about this in our episode on saving money on groceries because that is a side benefit of meal planning and prepping is you know exactly what you need. You don't buy anything outside of that and you start saving money on groceries. That was one of the many things that we mentioned in the episode on how to save money on groceries. Here's another tip thrown at you.
00:24:46
Speaker
Have the person who is the healthiest between you and your husband do the grocery shopping. I hate this tip because I want to delegate it, but he will just buy all the junk so I can't. I have to do it.
00:24:59
Speaker
I know. Yeah. Yeah. And currently my husband is on a keto diet. And so he brings zero packaged or sugar foods into our home. Like if I want something, I've got to go do it yourself, go to town and get it. And usually I'm like, Oh yeah, I never, not worth it. Is it worth it for me to drive to the store? No.
00:25:19
Speaker
The craving will pass or whatever it is. Yeah. And I will also say that if you are the type that really struggles with grocery store temptation, that online grocery shopping is a boon. I love pickup because I avoid all of those temptations. I never have to walk down the cookie aisle because I just
00:25:38
Speaker
I'm not there, right? And it does save money and so much time as well. So that's something to consider if every time you walk into the store, you walk out with some ice cream or something, then just pick what's on your list on the grocery app. Yeah. Okay. Here's another benefit of how meal prepping helps. It helps me have meals on time.
00:26:00
Speaker
because otherwise it's five o'clock and I'm like oh crap recipe for you know I'm scrolling my phone recipe for because I don't have a plan and and I'm not ready and so um
00:26:12
Speaker
It helps me save time. Supper is on time earlier than when I have a plan because I know exactly what I'm doing. I know exactly when I need to start it and then nobody's hangry and the kids aren't getting into food and then they don't eat their supper because they've helped themselves to whatever because they were hungry because I didn't have supper ready. Same for yourself. You'll find yourself snacking at a certain point in the afternoon unless you know, oh, well supper is going to be in two hours and I know exactly what I'm having and
00:26:38
Speaker
I don't need to eat this or maybe not this amount of this. Those are a bunch of side benefits of how meal planning can help you besides getting a healthier meal written down on your meal plan. Yeah, totally. Okay, so just as a review, our five tips are, one, create a picture of a healthy you, look way out in the future and decide what you want that to look like and then start working towards it. Number two, eliminate those fake foods or any highly concentrated foods. Number three, stop loading up on carbs, especially the garbage ones. Just replace them all with vegetables.
00:27:08
Speaker
Number four, retrain your hunger cues so that you're only eating when you want to or when you need to. And then number five, make sure that you are planning and or prepping as needed.
00:27:17
Speaker
Yeah, I just wanted to say here at the end that if you're focusing on your short-term goal, sometimes it's going to be easy. You're going to have good days. You're going to have bad days. And that just happens. But also, please develop and keep in mind your long-term goal, too, and make it like a really big one, like being healthier for yourself to live a better life in the future. I also wanted to say something else that
00:27:47
Speaker
The better that you eat, the more nutrition that you get, the higher fat content that you eat, the more you are feeding your body the right thing, you will lose those cravings for the wrong thing. They will go away because you know that eating a tub of ice cream or a Butterfinger bar or little Caesar breadsticks, whatever it is, is your thing. It's not gonna make you feel good and you don't even crave it anymore because your body is full of the right thing and it's not looking around
00:28:16
Speaker
for just anything because it's so hungry. Yeah, I will say one final thing that when you are focused a lot on losing excess fat and you are incorporating a diet that you want to last forever,
00:28:30
Speaker
that that weight loss might be slow, right? Because if it's sustainable, it's going to your body is just going to naturally shed those pants, but it might not be drastic. Like we're so used to seeing these before and afters where six months and I lost 100 pounds. Number one, it's not sustainable. And number two, what are they doing to themselves? What kind of drastic cutbacks or weird foods are they eating to make their body shed that amount of weight?
00:28:52
Speaker
We want to be sustainable. We want to be slow. We want to be steady. And we want to develop these lifestyles that are going to make us happy and healthy forever, right? And just acknowledge that long-term goal over the scale. That's it for today's episode. You guys, we want you to know that we are cheering you on in your goal of attaining a healthy weight for yourself. Not losing weight, but attaining that healthy weight. And we're cheering you on. We're behind you in this. And we hope some of our tips have helped you get there. That's right. We'll talk to you next week. I'm Bonnie.
00:29:23
Speaker
I'm Audrey and we're Outnumbered.
00:29:50
Speaker
Okay, good. I hope it was frozen on the recording because there's like this ladybug that landed on my face. If it's not, you can send me Marco Polo that when you edit it.