I love me some BURGERS!!!!!
Oct 19, 2019
https://www.youtube.com/watch?v=03ksDziLRg4

hey you guys happy Friday and welcome to
intuitive eating so I hope you guys had
a great first week after doing the first
initial introduction to intuitive eating
like I said prior in the first video
sometimes intuitive eating isn't for
everybody sometimes it is something that
people just think is another cop-out and
I get it I understand that just I think
that comes along with I want to say that
it just is one of those things that
comes with the territory of not having
it be a diet but still I think sometimes
people look at it as if it was called a
diet now I had one person messaged me
and say how dare you put diets down and
that wasn't my intention I wasn't trying
to I wasn't trying to put down anybody
that goes on a diet like I said there
are diets out there and their diets that
have worked for people
however diets are a temporary they're
not a life change you will never stick
to just say Weight Watchers for the rest
of your life I have a family member she
went on Weight Watchers
she lost 160 pounds in six months and
she kept that weight off for seven years
but little by little after that seven
years she kind of started to fall back
into her old ways before Weight Watchers
and now she's put back all of her weight
and some and we were just talking about
this a couple days ago because she was
talking about getting back on Weight
Watchers but it's just been so hard
because she's a foodie she likes to eat
and so I was explaining to her what
intuitive eating is and it really kind
of made sense to her and so I'm really
hoping that she might be taking that try
to do intuitive eating and see
it's something that would work for her
and that would be a great like what
would you say like um a great start to
see if intuitive eating can really be
something that helps more than just who
I think is gonna help which is be me
so anyways with that being said I just
want to make sure everybody knows that I
am NOT downing diets
I'm not disclaiming or putting people
down if they're on a diet if your
calorie count team those things work I
you know I lost 78 pounds counting
calories however I stopped and then when
I stopped I just started in gorging back
at the food that I ate which you can't
do that no matter what whether you're on
to ative eating or a diet or anything I
know that you have to stay clear of a
lot of those you know foods once you get
away from it but it's hard when it's
something you enjoy and you make
yourself feel guilty so then in return
it's like you either just eat it all
because you're like well screw it if I'm
gonna already feel bad because I ate a
bite of the candy bar I might as well
just see the whole candy bar get it done
and over with and then forget about it
you understand kind of what I'm saying
maybe I don't know anyways so that is
about that now this week for chapter 1
it's a lengthy chapter a lot of activity
so what I'm gonna do is I'm gonna read
the chapter and I am going to do another
video with just the activities so that
you can watch the video and then come
back to the activities and listen to
that differently if you don't want to
have to sit and listen to the whole
video because I want to say it's gonna
be a pretty long video if I did that the
whole reading and the activity um
another thing is I have gotten multiple
emails asking for a copy of like a scan
of each of the pages
I am waiting on an email back I emailed
the person that wrote this
book and I'm hoping to hear back from
them to see if it's something that is
okay to do I definitely don't want to
step into a copyright issue and also I
don't want to take away from the
publisher at any given time and you know
it was brought to my attention that hey
you know these people put a lot of work
into these books and you copying off the
papers and giving them to people for
free because of course I'm not gonna
sell it
um it's disqualifying the fact that
those people would probably go buy a
book and that's where they would make
their money versus you just giving out
their work for free so I understood that
and I get it and I would never again
want to make anybody feel that I was
doing something that I shouldn't be
doing so what I did is I did I got the
email and so I emailed them but I don't
know how fast they can get back to the
email so I'm just kind of waiting for a
response back if I don't get a response
back then unfortunately I don't think
I'm gonna be able to do it because again
I don't want to find myself in a lawsuit
definitely don't want to do that um and
I've learned all about that type of
stuff with making the tumblers and
things like that you have to be very
cautious and careful using you know
different things without the license to
be able to use it whether it be like
Disney or whatever you have to be really
cautious about that and I didn't really
know until I started doing a lot more
research that it's not it's really not
good so with that being said I'm waiting
for the email if I get the email back
and they say yes that's fine then I'll
have it in you know I'll have the
permission in my email so that way if
anything was to ever come out of it I
have the email from them saying no it
was okay if they say no or I don't get a
response back then I can't do it but I
still will go over the book with you
guys and you can still take a piece of
paper and still answer your questions I
mean the same thing is what I do because
I you know I wrote on the first two page
I wrote but I'm not going to do that
anymore
because you know the thing is is that
you can use this book more than just
once so I don't want to you know use the
book and writing it right in it so that
way then the next time if I ever did
want to go back over the book those
answers would already be in that spot so
what I'm gonna do is just take a
notebook and I'll keep it with this and
I'll just write the pages down of where
the activities are and that way I can
come back to it and the same with you
guys I will make sure to say you know
like what chapter we're on what pages
were on and that way then as you guys
are going along with me
you guys can refer back to this video to
do the activities part I hope that made
all whole bunch of sense because I felt
like I was just so anyways let's get hit
let's get into our first chapter of the
book and like I said I'm gonna do the
first chapter and then I'll do a
separate video with the activities and
before I do that I've got to show you
guys a little somethin'-somethin
I was so graciously gifted something and
I was so excited I was just so excited
so I thought I would have to show you
guys this little gift I received its
pants if you guys can see it they're
leggings they've got like skulls on them
they're almost like I don't know what
they're called but they remind me of the
movie Coco but they're these and they're
in a size somewhere where's your tag
they're in Terrence sky so they're the
Walmart brand or Walmart thing and these
ones are a 4 X 2 they're 28 30
I love these kind
they're so stretchy ah so stretchy and
then they sent me a shirt to go with it
and me so excited this one's a 4x it's
very long I don't even know if you guys
can see it all but it is very very very
very long it's got which I'm absolutely
ecstatic about it's got
pockets can never go wrong with pockets
and so they got it for an outfit for me
look at the colors I'm so excited it's a
great fall outfit so I'm excited to wear
that so thank you to the one that sent
that to me I am not disclosing names cuz
I was asked not to so I'm not going to
I'm just gonna say thank you and you
know who you are okay anyways oh okay
chapter one principle one reject the
diet mentality and I'm gonna be looking
down cuz I'm reading the book so I just
thought what you guys kind of know why
I'm like facing downwards throw out the
diet books and magazine articles that
offer you false hope of losing weight
quickly easily and permanently get angry
at the lies that have led you to feel as
if you were a failure every time a new
diet stopped working and you gained back
all of the weight if you allow even one
small hope to linger that a new and
better diet might be lurking around the
corner it will prevent you from being
free to rediscover intuitive eating if
dieting programs had to stand up to the
same scrutiny as medications they would
never be allowed for public consumption
imagine for example taking a cholesterol
medication that improved your blood
results for a few weeks but in the long
run caused your arteries to clog would
you really embarked on a dieting program
even a so-called sensible diet if you
knew that it could cause you to gain
more weight and affect your emotional
well-being dieting that leads to weight
gain many people are aware that dieting
doesn't work in the long run but most
are surprised to learn the dieting
actually increases your risk for gaining
even
more weight since the late 1940s a large
body of research has shown that the fact
that the act of dieting promotes weight
gain in a variety of age groups from
children to teens and adults there are
profound biological mechanisms at play
that trigger rebound weight gain from
dieting as far as your cells are
concerned they are being subjected to a
famine and they'll do anything to
survive your cells have no idea that you
are choosing to restrict your calorie or
some group of foods for weight loss one
well-known survival adoption they have
is to slow down metabolism a six year
follow-up study of contestants on the
weight loss show The Biggest Loser
showed that compared to their baseline
the contestants metabolism was were
suppressed by an average of 500 calories
predictably they gained back a
significant amount of their weight
another way the body survives dieting is
by cannibalizing its own muscle that's
because energy is so important that the
body will destroy its own muscle to burn
as fuel the muscle is converted to
carbohydrates that's like being so poor
that you can't afford the heating bill
or to buy wood for a fire so you burn
your kitchen cabinets for warmth The
Biggest Loser study has shown this
effect the contestants actually had more
lean tissue at the beginning of the
competition six years later their muscle
was not restored to their baseline
levels they also had lower levels of
Lipton a hormone that triggers feelings
of fullness fat overshooting is another
way the body tries to survive the
dieting process in essence the loss of
both fat and lean muscle tissue triggers
the body to gain more weight in the form
of body fat to survive hormonal changes
also make you more hungry
and preoccupied with food altogether
these powerful adoptions make sustained
weight loss extremely difficult for most
people this makes for a great business
mud model for the nearly 60 billion per
year weight loss industry it's the only
business that produces a product that
doesn't work but is not blamed for their
failure the consumers blame themselves
the paradox of so-called healthy weight
we have long argued that there is a
little support for the position that
weight loss is mandatory in order to
achieve health benefits from lifestyle
changes perhaps you have pursued weight
loss for health reasons and believe you
have no choice but to diet maybe your
doctor told you to lose weight in order
to be healthy there is a body of
research that shows otherwise in this in
his book the obesity paradox
cardiologists and researcher Carol Levy
describes how the war on obesity has
actually created bigger health problems
high quality Studies on millions of
people show that being at a lower weight
does not confer better health or
outcomes he concludes health should not
be measured by the number on a scale or
the size of your genes two recent
studies also came to a similar
conclusion Auca a UCLA study found that
54 million Americans are labeled obese
or overweight according to their BMI but
they are actually healthy overweight
patients have type-2 diabetes were
placed on a weight loss diet and so
supervised Dover six years by physicians
a control group of similar patients
received no treatment the researchers
were stunned to discover that the
dieters had a worse prognosis than the
control group who had maintained their
overweight status which is so true
because like for me at the doctor's my
cholesterol is fine my everything has
been based just like in healthy
range and my doctor will straight-up
tell you you are a healthy fat person
you're a healthy morbidly fat person
yeah it's true so just because the scale
says I'm 460 pounds doesn't mean that
because I'm 460 pounds that I am
knocking on death's door now does that
mean that I can continue to get big and
not have issues in the in the future
absolutely not because here's the thing
the weight might not be killing me in
the health department meaning like
diabetes things like that but it is
killing me physically my back can't hold
my weight up my knees can't hold my
weight up I'm exhausted all the time
from carrying so much weight I mean
those are where it becomes an issue for
me so it's kind of like a double-edged
sword because you can say you're healthy
even at 460 pounds but are you
physically healthy because I can't even
hardly walk so that would make me be
unhealthy in the physical form just not
in a medical form I hope that made sense
the pursuit of weight loss even in the
name of health perpetrates body weight
base bias and stigma these are forms of
pre justice that make assumptions about
your health and value based solely in
your size sadly weight discrimination
like discrimination based on race has a
negative impact on health healthy
behaviors are important regardless of
size that's why there is a growing
movement called health at every size
which shifts the focus from weight
management to healthy behaviors that are
sustainable this approach challenges the
notion that your BMI reflects your
health practice health status or moral
character dieting hurts your
psychological health and well-being many
of our clients romantically remain
romanticize their first diet like a four
love it was so easy and effortless the
weight just came off but the first Idina
experience is the seduction trap that
launches the cycle of weight loss and
gain with each diet your body adapts and
learns how to survive making it even
more difficult to lose weight with each
failed weight loss attempt a learned
helplessness or self FNC and empowerment
consequently many of our patients feel
like failures but it is the system of
dieting that has felt them it's no
wonder that dieting also increases the
risk of eating disorders including binge
eating dieting contributes to body dis
fattest dissatisfaction food and body
preoccupation food cravings distraction
from other personal health goals in
reduced self esteem and weight
segmentation and discrimination when the
dieting mentality is engaged your eating
decisions are deactivated by the diet
rules which mandate ate what you eat
regardless of your food preference
dining contributes to body dis found
dissatisfaction food and body
preoccupation food cravings destruction
from other personal health goals reduced
self esteem and weight stimming tation
and discrimination when the dieting
mentality is engaged your eating
decisions are dictated by the diet rules
which manet ate what you eat regardless
of your food preference energy needs
hunger and so forth all of which can
trigger feelings of deprivations no diet
plan could possibly know your hunger
level or the foods that satisfy you the
dieting rule also triggers an inner
rebellion because they are an assault on
your personal Anatomy and boundaries
even when you are not on a diet your
mind may still have the insidious and
mentality of dieting this should and
should not the shoulds and should not of
eating this mental construct creates an
obstacle to intuitive eating intuitive
eating is based on attunement and uses
the direct experience of your body is
your body experience
hunger is your body comfortably full and
satisfied it's a process of listening
and responding to the needs of your body
the dieting mentality erodes trust in
your body because the rules micromanage
and dictate your food choices regardless
of how you feel this creates a
competitive dissonance a clash between
what you are experienced to be true and
what you're told to do which leads to
confusion about eating with the common
limit I don't know how to eat anymore
the activities in this chapter will help
you to cultivate self compassion explore
your dietary history recognize and
acknowledge how dieting has interfered
with your life both physically and
psychologically explore the benefits of
letting go of dieting identify the diet
mentality traits and thinking and get
rid of the tools of dieting cultivating
self compassion it's important to keep
in mind that every eating experience you
have whether perceived as a negative or
positive is an opportunity to learn
about your body intuitive eating is not
a pass or fail process it's a learning
experience
a toddler learning to walk willed dois
dull stumble and fall but patient
parents delight in each and every step
and respond with compassionate
encouragement we can't imagine a parent
scolding a little tyke who takes a
misstep and falls you idiot get up
similarity and important for you to
cultivate self compassion rather than
shame and blame research indicates that
adopting a self compassionate stance
towards difficult experiences relate to
your body may help facilitate intuitive
eating and overcome body dissatisfaction
self compassion is associated with
well-being increased feelings of
happiness and greater personal intuitive
to make needed changes in your life some
people have expressed concern that self
compassion might be used as an excuse
for overindulgence of letting yourself
off the hook but this is not the case
self compassion is simply having a
neutral but understanding consideration
of yourself and your actions research
has shown that self compassion helps
people overcome their guilt with their
eating choice self compassion confess
help promote change this is because self
compassionate individuals do not
criticize or bully themselves when they
make mistakes the this make it this
makes it easier for them to admit
vulnerability for nobility and mistakes
change unproductive behaviors and take
on new challenges such as intuitive
eating so before we begin exploring your
dieting history and related issues let's
begin the work of cultivating compassion
the following exercises are based on the
result research and exercise of Kristin
Neff