Pt2 activity!!
Oct 19, 2019
https://www.youtube.com/watch?v=yZimF8kWy00

okay you guys so like I said I was gonna
do the reading portion by itself and
then do also the activity section by
itself that way you kind of can have the
choice to do the activities part or not
have to do it and if you want to do it
it kind of cuts off the long part of the
reading and just kind of gets into also
the activities part so this is there's a
16 page activity they are broken into
separate subjects because of course
we're covering a whole bunch of stuff so
let's begin
self-compassion exercise so what I'm
going to do is I'm going to read it and
then you can pause it and on a separate
piece of paper fill in your answers to
what you feel number one think about
times when you were struggling with your
eating how do you typically respond
write down what you typically do and
what you say to yourself be sure to
notice your tone of your thoughts are
they harsh and intense or gentle and
kind number two if you had a dear friend
who loved or a loved one who was
struggling with his or her eating how
would you respond write down what you
would say to your friend also note the
tone you would use with a friend or a
loved one is it harsh or is it kind
number three is there a difference
between the way you would talk to your
friend and the way you talk to yourself
if yes what factors or fears come to
play that laid you to treat yourself
different than others number four how
might things change if you responded
kindly to yourself like the way you
typically respond to a close friend who
is struggling
number five bullying and bullying in the
name of health do not work and may
actually worsen your health in the long
run do you use self-criticism and self
bowling as motivators for your eating
issues reflect on recent difficult
situations with your eating or body as
you call the situation in mine see if
you can actually feel the emotion
discomfort in your body describe how it
feels number six what compassion oh what
compassionate words or phrases could you
use to replace the inner bully think of
a kinder more supportive inner dialogue
it may help you to think of what a
caring friend would say to you when you
are suffering how does that make you
feel emotionally and physically moving
on to the next section
your dieting history over the years we
have had many clients report that a
particular diet really worked yet upon
closure reflection reflection that was
not the case at all our clients had
temporarily lost weight but then they
regained all the way and often added
even more compared to their baseline the
purpose of this section is to help you
see the truth of your dieting history
while this worksheet looks at your
weight history the focal point of
dieting we want to stress that intuitive
eating is not about scales and numbers
intuitive eating isn't not a diet
dieting perm dieting promises weight
loss and we want you to examine the
truth of these promises did you lose
weight permanently or was it only
temporarily weight loss or are you like
the millions of people who not only
regained the weight they lost but also
gained more weight as has been shown in
study after study so here's the here's
the chart you need to pause that you can
to draw your self a chart okay
on the top it says diet history using
the worksheet below list your age at the
time of the particular diet your reason
for the diet the type of diet the
duration of the diet whether you lost
weight and was there a rebound weight
gain you may use the other column to add
your own notes so at the top up here or
it's in the dark gray we're gonna make
nine columns and and there's six going
across so I mean you can add as many as
you need so the top first one is going
to be age next one is reason for
starting the diet type of diet how long
did you stay on the diet did you lose
weight if you lost weight how long did
you keep the weight off did you regain
the weight did you regain more weight
than you lost and the last is other
using the information from the dieting
history worksheet answer the following
questions number one consider why you
started dieting did you feel pressured
to lose weight from family friends or a
physician number two how did your first
diet fill was it easy even an effortless
how so number three what was the biggest
or what was the longest period of time
that you sustained a weight loss from
dieting number four what trend do you
see with your body weight since your
first diet number five currently do you
find it more difficult to stay on diet
on a diet both mentally and physically
number six how often have you said that
a diet worked because you had a
temporary weight loss when you review
your dieting history was the weight loss
over permanent or did the weight loss
gradually come back next section how has
dieting interfered with your life there
is a huge cost to the pursuit of dieting
beyond financial
writing can cause a lot of harm to your
behavioral and mental health as well as
your social relationship and physical
health the the following inventory helps
you to examine how dieting has affected
you again we just got like and this is
like I think it's a mark you know so you
can mark them off so I guess you can
like check and then you can however I'm
not exactly sure we'll see what says
inventory of how dieting has interfered
with your life the list includes
consequences that results from dieting
check all that apply to you each column
has space on the bottom to add
consequences not listed here so the
first column is physical symptoms weight
gain blunted metabolism excessive
cravings for carbs blood sugar swings
disconnected from hunger cues
chronically tired even when sleeping
well hair loss if female missed or
inconsistent menses physical numbness
and other next column social symptoms
I eat differently when others are
present I compare my food to what others
are eating and quantity type of food i
order about the I worry about what
people think about what I'm eating I
worry about what people think about my
body I try to eat the same type and
quantity of food that others are eating
I cancel social events because the food
or mills served I avoid eating in social
situations my behavior and beliefs about
my eating and body have interfered with
relationships next column psychological
symptoms I worry about my eating I have
strict rules about eating I count
calories carbs or other factors about
food I think of food as good or bad I
feel guilty if I eat a bad food
I have mood swings I am afraid of
feeling hungry I am afraid of feeling
too full I don't trust my body I am
afraid that if I start eating forbidden
foods I won't stop eating I fantasize
about food
I am preoccupied by thoughts about what
I eat and don't eat next column
behavioral symptoms if I break a food
roll I eat even more of it if I eat too
much I make up for it by skipping a meal
or eating less food at the next meal
even if I'm hungry I eat more food when
I'm stressed I exercise only to burn
calories or lose weight I talked a lot
about dieting weight and food when I'm
on vacation I ignore my food rules and
eat more than I need no matter how full
I am I engage in binge eating I avoid
physical intimacy next portion what are
the personal benefits of letting go of
dieting answer the following questions
using information from both the dieting
history worksheet and the inventory of
how dieting has interfered with your
life part 1 the different cost of
dieting number 1 how has dieting
affected your social life number 2 and
like I said you can just pause me and
then do your answers on your own paper
or however you want to do that and then
just come back to the next one
number 2 how has dieting affected your
eating behavior number 3 has how has
dieting affected your mind and mood
number 4 what physical consequences have
you experienced from dieting number 5
how much time and money have you spent
in the pursuit of weight loss part 2
comparing fantasy thoughts with your
history number 1
what kind of thoughts do you hold that
may be feeling a fantasy of going
one last diet number two considering
your dieting history and the subsequent
impact on your weight eating behavior
social life and mental state what would
be some reasons for you to let go of
dieting once and for all next section
the danger of weight cycling when you
embark on a diet after diet it leads to
weight fluctuations which researchers
call weight cycling weight cycling
itself takes a toll on your physical and
mental health researchers over the past
twenty five years has shown that weight
cycling is in in something linked to
adverse physical health and
psychological well-being I'm sorry I
don't know it's I an E x TR IC ABL my I
hope that makes sense to somebody
the landmark heart study evaluated more
than 5000 people over a 32 year period
and found that weight cycling was
strongly linked to overall death rates
as well as morality and more but more
bit more than being morbid related to
heart disease sorry guys my tongues
catching me a little lot of reading a
weight loss study from Korea found that
women have a history of weight cycling
loss more muscle but not more body fat
compared to women who did not experience
weight cycling despite having lost a
similar amount of weight overall the
Nurses Health Study too found that women
with a history of weight cycling gained
more weight over time and engaged in
more binge eating than their
counterparts weight cycling increased
the risk of bone fractures from us
osteoporosis gall stones loss of muscle
high blood pressure chronic inflammation
and some form of cancer weight cycling
has also been shown
to be a predictor of subsequent weight
gain in mel athletes involved in weight
based sports such as boxing wrestling
and weightlifting next section letting
go of the fantasy even when you are
clear that dieting does not work for you
and moreover that it is causing harm it
can still be difficult to let go the
fantasy of a weight loss in achieving a
new you number one what are your beliefs
about weight loss in general number two
what are your beliefs about your own
weight loss number three where did these
beliefs come from what is their origin
number four how do you fantasize life
changing for you if you pursued weight
loss number five how have your beliefs
about weight loss affected you eight
have you put some aspects of your life
on hold until you lose weight such as
pursuing jobs relationships or
activities be reflect upon your
responses to question five eight what
would you need in order to explore your
desired pursue and your here and now
body holding on to the fantasy of weight
loss can keep you struck in the diet
mentality even when you do not plan to
engage in dieting behavior getting rid
of the tools of dieting weighing
measuring and Counting are external
tools of dieting and so is collecting
diet books and articles which of these
tools or techniques might you still be
using review the 20 statements below and
place a check by those that apply to you
so I'll just go down them and you can
just write whatever numbers work for you
or go with what you're feeling number
one I count calories or points and try
not to exceed a daily total of whatever
the number is that you choose to I will
not let myself eat a particular snack if
it exceeds a certain amount of calories
or points three I will not let
myself eat a particular mill if it
exceeds a certain number of calories or
points for when I eat out at a
restaurant I choose entrees that have
the lowest calories or points:5 I do not
allow myself to drink beverages that
have any calories 6 I choose physical
activity and exercise based on the
amount of calories it burns 7 I cannot
eat a particular mill or food if I do
not know the calories are points 8 I
avoid eating foods that are high in
carbohydrates such as bread cereal and
pasta 6 I avoid eating foods that
contain sugar 10 I avoid eating foods
that contain fat 11 I weigh myself
frequently 12 I measure my food to be
sure I am not eating too many calories
13 I count the exact amount of food I
need to eat such as nuts or crackers in
order to be sure that I don't eat more
than one serving or portion size 14 I
weigh my food to be sure I am NOT eating
too much 15 if I think I ate too much I
will compensate by exercising more 16 I
google articles on new diet plans and
how to lose weight 17 I read blogs and
websites about dieting 18 I save books
on various diets and diet plans 19 I
collect low calorie recipes to help lose
weight and last but not least 20 I take
supplements including teas which are
supposed to burn fat speed metabolism or
help lose weight review this a review
the statements the dieting tools that
you checked off there may be a lot of
them and that's okay it's important to
start where you just where you are we
work with people all the time who have
used several tools to keep their eating
and check with time you will learn to
let go of them bringing you to a
healthier relationship with eating
for now select the three tools that you
might that you feel might be easiest to
let go number one write down the first
tool you chose to work on describe one
step you could take to let go of it for
example when eating out rather than
selecting the lowest calorie entree you
could choose an entree that would be
satisfying to irregardless of the
calories number two write down the
second tool and describe one step you
could take to let go of it number three
write down the third tool and describe
what step you could take to let go of it
well the calorie counter in your mind
ever stop if you are being count if you
have been counting calories for a long
time it is difficult to stop because it
has become an emetic mental habit focus
on calories does not connect you to
intuitive eating it's a tool of dieting
simply willing yourself to stop is not
enough to make it go away however as you
work on becoming intuitive eater the
calorie counting will stop really here's
what to expect at first the counting
will begin to feel annoying and arson
because you are tired of the consistent
color Akata then as you start to relay
on intuitive eating to gauge your eating
such as hunger fullness and
satisfication the keller ik tally begins
to fade into the background
next you become merely aware of calories
that is you may know the calories of a
particular food or mill but you don't
make your eating decisions based on that
information
finally the calorie tools will become
less and less important to you and
eventually drift off entirely dieting
mentality exploring the hidden forms of
diet your self-critical dieting voice
may be similar to you that you don't
even notice it this may make you and
vertically turn intuitive eating into
another diet with rules and shoulds and
which will leave you feeling stressed
out and guilt ridden because of this
it's important to learn to recognize the
dieting mentality
you might not be following any official
diet but your mind might still be in the
habit of using the language of dieting
which in turn can promote restricting
eating behaviors additionally some
eating plans are actually dieting plans
cleverly marketed under the guise of
eating for your health the statement
below in place does check next to those
that apply to you review the statements
below and check which ones apply to you
see Amy sighs are getting tired
we're almost done number one I try not
to eat in any carbohydrates especially
grain-based foods such as cereal rice or
pasta number two I like to participate
in juice cleanses 3 I usually describe a
day of eating as either good or bad
4 if I eat dessert I will need to
exercise more 5 if I proceed that I ate
too much at a particular mill I will
automatically eat less at the next meal
regardless of my hunger or fullness
level 6 I view food as the enemy 7 I
allow myself cheat days when I allow
myself to eat whatever I want regardless
of my hunger and fullness Phil 8 I eat
really carefully on weekends when and
then eat whatever I like over the week
let's try that again 8 I eat really
carefully on weekdays and then eat
whatever I like over the weekends
regardless of my hunger and fullness
level 9 once I eat a forbidden food I
think I blew it and then I eat whatever
I want in larger quantities regardless
of my hunger and fullness level 10 if I
am planning to go out for dinner I cut
back how much I eat during the day
regardless of my hunger and fullness
level 11 I often choose the smallest
portion of food for a meal or snack
regardless of my hunger fullness 12 if I
don't exercise one day I confiscate by
cutting back on what I eat regardless of
my hunger and illness 13 I feel guilty
if I don't exercise because it means
that I did not burn
any calories 14 I participate in
worksite weight-loss competitions and in
food restriction events such as third
30-day challenges to cut out gluten or
white flour or processed foods 15 I
watched television shows like The
Biggest Loser in order to inspire myself
to lose weight in 16 I like to talk
about the calorie counts of foods 17 if
I am at a luncheon or restaurant I
compare what I am eating to others and I
feel bad if I ate more than they are 18
I worry about what people think about my
eating 19 I eat less food when I am
around other people regardless of my
hunger and fullness 20 I believe that I
have to lose weight in order to be
healthy dieting mentality reflection
review the diet mentality statements you
checked off 1 do you see any patterns in
your thoughts or behaviors 2
how frequently do you have these
thoughts and speak them in conversation
3 how has maintaining this language kept
you in a diet mentality as you begin to
practice the principles of intuitive
eating these thoughts and behaviors will
fade into the background and eventually
disappear whenever you're feeling bad
about what you ate reflect on what
you've just said to yourself there's a
good chance it was some form of dieting
mentality for now simply labeling these
types of thoughts as diet mentality is a
great step because paying attention
without judgment is needed for
meaningful change to take place this is
a Cara stick of compassion which plays
an important role in the journey of
becoming intuitive eater prevent turning
intuitive eating into a diet it is
important to remember that the process
of intuitive eating is flexible not
rigid intuitive eating is organized
around 10 principles but these are not
rules chronic dieters have an uncanny
knack for turning intuitive eating into
a diet mentality
and the hallmark of which is
characterized by a rickety and thinking
rules being judgmental rather than
compassionate as you work through this
book and you continue to practice
intuitive eating it will become easier
to recognize the rigid e of the diet the
brigand entity
I don't know when darkness rigid E when
it creeps into your mind if you are
unsure you can always come back to this
section on diet mentality wrap it up in
this chapter you learned about the
importance of cultivating compassion and
examining your diet history and dieting
thoughts you practice ways to let go of
tools of dieting and the language of
dieting please keep in mind that we live
in a dieting culture so it is easy to be
triggered letting go of the diet
mentality will be an ongoing practice
remember to be patient with yourself and
the next chapter you will learn another
way to let go of diet mentality by
listening and honoring your body's cues
of hunger there you go you guys that is
the second week but the first chapter in
our intuitive eating workbook I hope you
guys enjoyed this entire video and I
hope that it's definitely helping some
out there like it has been helping me
and it's continuing to help me take care
of you guys I will see you guys next
Friday