The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 4

Episode Date: May 22, 2024

Join Gina and Program Manager Kim as they answer your questions and break down the tweak that we see in The Program this week. This is the live recording from May 22, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Coming off the long weekend - how is everyone feeling?Feelings & Associations - what’s coming up in Downsizing week for you?  Dr. Deena Kara Shaffer dug into the feels of this week today - be sure to check it out!Portion sizes - we’re working on getting even more in tune with satisfaction this week Bonus snacks in Downsizing week - should we add them or not?Using the 4 Steps of Mindful Eating - utilizing these questions to address satisfactionToken bites - the importance of having a few bites even when not feeling hungryFood waste issues - addressing the feels Downsizing week can bring upLooking ahead at next week’s Tweak - Maximizing and Eating to SatisfactionBMI and fat percentage scales - what are appropriate tools for weight loss?To learn more about the Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. All right, let's get into it. Welcome to The Tweak this week. Kim's here. Of course, Kim is the manager of the weight loss program, so she knows all. She sees all. So she's going to tell all today. We're going to chat about downsizing this week. Hi, Kim. How are you? Hi, Gina. I'm great. Thank you. How are you? I'm okay. How are people feeling after the long weekend? Let's maybe that's like before we talk about downsizing. Let's get into that. That is a great place to start. I think you and I both know how people are feeling because you and I were both away on the long weekend, away and doing all the things. Yeah, it's, you know, there's there are some people who may long weekend. I know here in B.C. where I am, this is a big weekend that kicks off everything.

People like summer has started and I hear that weather is great where you guys are on the other side of Canada. So I'm pretty sure it's, you know, the same in between. So it really feels like the first weekend of summer. And I think with that, there were I did notice some comments in the group of people like, Oh, long weekend, sunny weather patio vibes like this is for them. Like so people we talk about holiday season being so bad, but summer is actually longer and can be just as hard on your routine because there is that sunny weather. You want to sit outside and maybe have a drink on the patio or go to the beach and have some ice cream and go to a barbecue where there's lots of things offered. So I think a lot of people faced some choices this weekend and we're getting

some mixed. Some people are really proud of themselves and what they did, you know, took the opportunity to move their body more with the extra, you know, with the extra day that they had this weekend, if it was a long weekend for them, but then we had people going out and working in their gardens and getting yard work done and, you know, noticing their scales up because their body's a little bit sore from that. So I think we got a whole mixed bag.

This long weekend brings a lot because it really is that kickoff to summer. And I think there's some people that were worried. There are some people that are definitely getting sort of back at it today and did not downsize yesterday because they were still, you know, in the moment with a long weekend, but ready to sort of hit the ground running with it today. Great. Okay. So how are people feeling with downsizing? Now that we are on Wednesday and they've had those that have had a few days, some have had two days, some have had three days to kind of have a crack at it. They're definitely feeling calmer now than they were noticing, you know, reading the comments and stuff on Sunday when we released the guidelines.

And then on Monday, when people were just starting, there was a lot of nerves, like fear of being hungry later on, fear if they don't eat enough. Will they force their body to hang on to their fat because they're starving and depriving themselves again? So I think that fear was definitely real. We're seeing it subside a little bit now that we're a few days in, but I think, you know, um, there's probably some people here that are joining us that are still feeling afraid of that and not quite ready to dig in as deep as they want to because they have some worry. Yeah. So the first thing I have to say about that is like, I, I want people to be successful. I need people to be successful. My whole career, my whole business, all the people who work for me, their livelihood depends on people being successful. So I would never suggest anything that would cause people to gain weight, to prevent them from being able to lose weight,

that would fuck with them any more than the diet industry already has. I mean, I could take people for a ride if I wanted to, but that's not my jam because I like sleeping at night. And so that's the first thing is I get the lack of trust and the hesitancy, but I would never ever suggest that anyone do anything that is going to have an opposite effect of other than them being successful and reaching their goals. So that's number one is really important. I do get sort of the feelings in the fields when it comes to eating less. That's not this program. That is because of all the shitty diets you've done before. That's because you actually legitimately starved and deprived yourself before. This is not that. So I have to be really upfront and honest and in people's faces about that because they need to know this is not the diets that you did before where you actually did starve and deprive yourself. The other is this fear of not eating enough, eating too little and causing their body to hang on to fat. Like this is not going all day long without eating and then you overeating and then you literally going the next

day without eating. This is not forcing, starving, depriving. This is you eating five, six times a day. If you're having breakfast eight times a day, if you are adding in those bonus snacks, eating probably the most nutrient rich food you have ever had in your entire life. Let's go back to what you were eating before you started the program, right? So even if you are eating all of your meals and snacks, a few bites less to the point where you feel hungry, you are still eating more than enough. Chances are you're eating way more than what your body actually needs because you are feeding yourself to sustain the size body you are. And you have been doing that for the last couple of weeks. So eating a few bites less, it definitely gets the body's

attention. So you will notice your increased hunger levels, but this is kind of the same as when people start the program and they can go all day long without eating. And then all of a sudden they start eating and following the food plan. All of a sudden they're hungry and they're like, what gifts? I used to be able to go all day long without eating. Well, your body is now communicating with you, but really loud hunger cues don't mean that you need more food. It's just your body being more clear with you. And one thing that downsizing does is it makes you think you're hungry when you're actually not hungry. It's all in your head. The fear, the being afraid, the being cautious, fear of being hungry, fear of eating too little, that's all in your head. That's not in your head, the fear, the being afraid, the being cautious, fear of being hungry,

fear of eating too little. That's all in your head. That's not in your body, but people are freak out so much in their head. They're not actually paying attention to their body. That's why those four questions are so important. Am I even hungry? Am I actually hungry or am I just concerned? I didn't eat enough. Am I just freaking out? Am I afraid? Am I nervous? Am I actually hungry? And then lastly, I will add and we don't get in this to the end of the program. But there it takes at least 20 minutes for your body to register that you've eaten your food. That's why asking those four questions is so important. And anything I ate right now, right, like if I eat my lunch right now, my body has to process it, digest it.

Chances are, whatever I eat, I'm not going to get the nutrients from at least for another hour to two hours. So if I'm hungry half hour later, my body hasn't even broken down or registered the food I just ate for lunch. Whether that's a half hour, an hour later, even two hours later, my body hasn't even been able to break down, process and digest the food I ate. So chances are I'm not actually hungry again. I'm being triggered. I'm picking up on my migrating motor complex. I'm bored. I'm thirsty. With eating five, six times a day. Everybody is still eating more than enough.

Unless of course they have been like trying to eat less the whole entire time, which I just, I, you know, I don't know what to say to people who've been doing that. Cause we've told you not to do that. Right. But remember downsizing is off the heels of eating dissatisfaction for the last few weeks. I know that was a lot to digest, but I think it's, it's like, that's the main takeaway. I want people to understand. We had an amazing conversation today with Dr. Dina Karashefer. I know you watch. So, so if you're dealing with the feels, make sure you take the opportunity to, to watch that segment. It was a good one. Yeah. That segment this morning was so good because it really takes the whole

gamut of emotions that people notice this week. And it kind of actually, one of the things that she mentioned that brought it back for me was that whole, like we've used food to sort of dim a lot of feelings on purpose for so long. And when we're not, when we're not only not, so we've asked members to not use food for that. Like at night, don't eat because you're bored. Don't eat because you're stressed. Don't eat because you're, you're emotional. We're not eating at night. You need to eat because your body needs to get in tune.

And now we're pulling back even more this week when we're saying have a few bites less. And it's not we're not cutting meals in half. We're not restricting calories. We're literally asking members to go till they're slightly unsatisfied. And it's almost like doubling up on those emotions because they already aren't using food or trying not to use food for emotional reasons. And then we slide it back anymore and it's bringing up those more emotions. We're kind of double dipping on the fields this week. And I think that live today, like you said, if you haven't got a chance to watch it, watch it because I think it'll really give you some tools and some food for thought of

ways that, you know, maybe you're using food right now that you don't need to be. And I think that was something new that I learned today through that segment, that really is a big part of this week. Like we say it's for this, this is a purpose, but wow, does it ever bring up the fields and just like you crash into that messy middle this week, a lot of people. That's brilliant. I love the way that you phrase that, which is different than the way that Dr. Dina presented that. I never thought about that because you don't have that same indulgence and getting the same amount of food. So you are like double downing on the emotions. It gives an opportunity for them to come up when you're not making it about the food.

That's actually fucking brilliant. I love that. That's huge. That's a big aha moment. And then I noticed you mentioned the messy middle because this is where things do start to get messy because this is where we are making the changes to the food plan. Remember when it comes to downsizing, the biggest takeaway, I think, besides my 10 minute TED talk I just had, is that it's less about eating less. That's not what this is about. Yes, it is getting even more in tune to our portions because we're not counting, we're not weighing, not measuring, but there is something to be said about getting in tune to your actual portions. But it's less about eating less and more about the feels that are being brought up, especially if you have done any past diets, fear of food scarcity, food waste, fear of hunger, all of those things, right? It's not about cutting or restricting.

It's about being in tune, being in tune. Yeah, it makes you more aware of what your body needs. Here's Kim. After 50 years of being on crazy diets, it's very hard to break the habit of gorging and then starving. I have eaten all my meals and snacks, but downsizing is a bit of a mind fuck, but still putting one foot in front of the other. Yeah. And that's the whole point of it, right? That is the whole point of it for most people. Some people, it is just a matter of like, so here's what happens is your body gets used to the amounts of food you give it. It's kind of like if you've ever gotten sick

and you've been unable to eat, right? When you go back to eating, all of a sudden you can't eat the same amount of food that you were used to eating. You're like, oh, I don't know what's wrong with me. I can't eat this. I'm so full. Oh, it's because I was sick. It's because your digestive system has had an opportunity to reset, right? And so this is kind of a similar situation. What happens then is your appetite comes back and you go back to eating the same size portions because you're not being mindful about that. Even set point is all about the weight that your body has gotten used to functioning at.

So your portions are not what you need. It's that your body has gotten used to functioning at. So your portions are not what you need. It's what your body has gotten used to. It's gotten used to utilizing a certain amount of insulin to figure out, you know, where the food's going to go and whatnot, based on the calories that you're consuming and whatnot. So it's not that you needed that amount. It's that that's what your body got used to. It's like the portion, super

size, super size, super size, super size, super size. Our portions just got out of control to the point that when you start actually eating portions in tune to your needs, they're so much smaller than what everybody else is eating out there. It's not what we're doing in here. It's what everyone else is doing out there. Here's this last round. I kept taking too much food away, still learning what slightly unsatisfied means. Well, the diet industry has taught you just to cut your portions. I can't stand that word cut. Do you know what I mean? We're not even decreasing. We are downsizing. So the whole concept of this is your body's gotten used to you giving your food, eating it to satisfaction. Nothing else changes,

except you eat a few bites less. Your body's like, give me more. You're like, no, I'm giving you enough. And then your body says, well, fine. I have all this extra fat that I need to sustain. Right. So if I get rid of some of this fat, I will be able to feel satisfied on the amount of food that is coming in. It's about giving your, it's about your body downsizing to adjust to the amount of food that is coming in. That's where downsizing comes from. Otherwise I would have called it cutting or, you know, whatever. Yeah. And I think different people get different things out of this week. I think the people that are getting in tune to a place where they're in tune with satisfaction, how it feels and what the signs, signals and cues from their body have as they ask those four questions,

those people are downsizing and they are scaling it back. They're like, okay, I'm going to give my body slightly less, but for those that are still struggling to really understand satisfaction, this is another step in that direction because when you do have those couple bites less, and then you realize 10, 15 minutes later, oh, I actually feel pretty good. Okay, this is what satisfaction feels like. So now I know, next time, this is my satisfaction feeling. And I'm going to dig in a little deeper. And that is why we do do this again coming up in a couple weeks, spoiler alert for everyone. But yeah, it's like you almost have to you almost have to take it to a different level as you, like you start downsizing it's here,

you're just doing the like, okay, I don't know what's going on. And then every time you start to get a concept and that's the beauty of taking, you know, more than one round to lose your weight is that every time you can level up and build on these skills that you've got, and you're going to experience something like downsizing differently every time. I love this. I want to get to this question. So keep that question up from Trudy. I want to get to that in a sec, but, um, it is, it's like you were eating to satisfaction, right? The last couple of weeks, trying to understand what that even meant eating enough to feel satisfied. What does that even mean? And because there is that like 20 minute gap between when you start eating until it kind of registers, right? This downsizing to

your point is another way of feeling it out. Like you have to know what unsatisfied feels like in order to know what satisfied feels like. So now you're kind of experiencing both. So here's a question from Trudy. This is the only week where I want bonus snacks. Okay. Then you shouldn't be using them. You shouldn't be using them. Is eating bonus snacks during downsizing, defeating the purpose of dealing with feeling unsatisfied in your case? I would say yes. If you haven't needed to use bonus snacks up until this point, you don't need bonus snacks. I'm going to suggest you probably are very uncomfortable with the feeling of feeling hungry. You are going to feel hungry this week or hungrier. When you are

downsizing, your body will adjust to your portions. You will find towards the end of the week, all of a sudden, you're going to feel more satisfied on less food, which brings us to next week. I don't want to get ahead of ourselves, but next week week we're going to bring it back to satisfaction, but not back to satisfaction in the same portions, because what you will have learned after a week of downsizing, when you go back to eating satisfaction, your port, you will be satisfied on less. So this is where we are adjusting your portion sizes. So if you are using bonus snacks to keep you satisfied, then yeah, they're not, you're working against yourself. Also it's normal, just same detox response from the body. When the body is in the process of releasing fat or you're heading into

detox, you will find that you are hungrier than normal. That, that was happening even when people were eating to satisfaction. Now, if the scale hasn't been moving for you, this might be new to you where you are noticing that the scale is going to start moving the effects of detox. So you're extra hungry in the evening. You have to remember the signs of detox, extra hungry in the evening, even though you've eaten good nutrient rich food all day, even though you are downsizing, right? There's still no reason to be hungry in the evening because you're eating more than enough, getting up at three, four o'clock to go to the bathroom, feeling a little bloated, water not be appealing, right? And so, yeah, if you haven't used bonus snacks, you don't need them during downsizing. Like you're just, you're prolonging the inevitable. So you're just kind of like using them as a bandaid right now, because you don't want to go into those fields. Totally different if you have been utilizing bonus snacks all along,

right. And, and to use, because you get up extra early, you're X, uh, you're extra, you know, active, you work those 24 hour shifts. So if you haven't been using bonus snacks, you don't, now is not the time to add them in. Those would have been something you were incorporating in because of your lifestyle, not because all of a sudden you're feeling hungrier because you're downsizing. Cause that's the whole point. That's the whole point. I love that question, by the way. That was a great question. I also think, you know, you want to be mindful and look into if you are feeling distractedly, uncomfortably hungry, you will feel hungry and it is going to be

distracting and uncomfortable. But if it's to the point where you feel like you are like you're feeling ways you're feeling like almost sick from it, you might be downsizing too much. And so you need to be aware of that too. Like not everybody's downsizing too much. And I'm sure there's a lot of people that are, but we do know that there are people that decide, okay, I'm going to start out with half the portion I normally have and eat that. And that's extreme. That's why we don't cut. That's why we don't restrict. It is literally just a few bites satisfied. So that feeling of really not having enough, you shouldn't feel, you should feel uncomfortable, but not absolutely panicked when it comes to it.

Or you need to sort of think about why is it? Is it because you're afraid you're going to be hungry later? Really dig into your belly and how you're feeling now in your belly to your point at the beginning. It's not what's up here. It's what's down here. That's going to feel that that should feel the downsizing. You can expect all the noise in your head. That's what's down here that's going to feel that that should feel the downsizing. You can expect all the noise in your head that's going to happen, but really dig into your stomach and your

belly and how you're feeling there. And think about, you know, your next meal and snack. How are you feeling about it? Do you know you're hungry? Do you know when you need to have it? Do you know how much you think you need to eat for that? And start asking those four questions sort of even in between that and be like, did I have enough? You can really dig into the steps of mindful eating to make sure that you are not downsizing too much when you're doing it too, because that's going to set you back as well. If you try to cut back too much because you think it's going to get the scale moving, or you think you're going to be more successful in the program.

And then being afraid that you're, you know, you're, you're not eating enough, right? Like you're going to know if I was to ask someone, how are your portions? Are you overeating? They're going to be like, no, are you eating too little? You're going to know, right? So it's, it's really about, it's the nuance in the message that the body is receiving. That's why we're not trying to stress it out too much. That's why the food plan itself remains intact. Your body has come to trust. You're going to eat every few hours. You're going to go to give it good nutrient rich foods. And the only difference is you're eating slightly less than you were eating before. Right. And that maybe is a few bites less. I prefer people do it by feeling because portions or your hunger levels can change day to day and portions. It should be all based on what you feel. But some people are a little nervous about that and not quite connecting with their bodies yet. And so this would be like a few bites less

is the difference here. So if you think that you're not eating enough, you're probably not eating enough. Here's a comment from Lonnie. For me, when you explain downsizing as the waitress taking away your plate just before you're thinking you're done, it really helped. Yeah. So if I was eating my food and you know, I'm, I'm getting close to satisfaction and you know, this works both ways when it comes to satisfaction. Like let's say I'm, I'm, I'm, I'm on that second question. How's this portion for me? I'm starting to eat now. What if I was to eat to satisfaction and that waitress came and took my plate away? And if I was like, oh, I'm done anyway. Like, I'm good.

Right. Where there whereas downsizing should be like she's taking the plate away. And I'm like, whoa, wait a minute. Like, I'm not done. Not enough to yell at her, ask for my money back because, you know, she's taken my whole plate away. But enough where I go, OK, it's fine. I'll survive. Right? Like I wasn't done yet. I could definitely eat more. I would like to eat more, but I'm also not going to, it's like, I got, I got my money's worth. I got my money's worth. So

that's, that's kind of the feelings that can be brought up. I definitely could eat more. I would like to eat more. I'm not quite done yet, but I'm going to be okay. I'm going to be okay. I might not need to eat more, but I know that I could, right? That's sort of that fine line. Yeah. Like if I was at a restaurant and I ordered whatever I ordered and I only had a few bites less and the waitress came and took the plate away, I might think that's a little rude and I wasn't done, but I'm not going to leave the restaurant being like, Oh my God, I'm still so hungry. I'm like starved and deprived. I can't believe she took my last few bites away. Like, Oh, I need to eat again. You know, that's not that's, but I should say like the mentally, those feelings for some people can

feel really strong. That unsatisfied, that unsatisfied can feel really like unsatisfying for sure yeah i think the only other thing that one thing that's a little bit tough about downsizing is that speaking of hunger and people feeling hungry there are a portion of people that don't feel hungry because they are eating so often they're not getting in tune and we do get some members asking like how do you downsize when you're not hungry in the first place? And that's definitely something tricky to navigate because, you know, if you're only having token bites, you can't really downsize that at all. But it's very tricky because it's almost like you need to dig into those hungry feeling that hungry feeling you need to, you need to get hungry before you can feel like you're unsatisfied. Yeah. So if you're not

hungry, you're not going to necessarily get that. Yes. And so this is, this is why though you still want to follow the food plan. And when you're not hungry, you still have those token amounts because sometimes what you will notice is you might not feel hungry, but the minute you actually start to eat, you realize, oh shit, I actually am hungry. And so that's why you always want to have that token amount. If you're not hungry, you're having a token amount. You're sending the message, Hey, food is still coming in consistently, stimulating that digestive system. And if you have that token amount and you do find that you are all of a sudden hungry, then you want to really tune into that follow through even, you know,

leave yourself feeling slightly unsatisfied and downsize that particular portion. And this will blow some people's minds that even when the you're eating less with downsizing, you're still going to have days where you're not hungry at all. That's why this whole thing is less about eating less and more about getting even more in tune to those portions. If you are downsizing and recognizing that you're not hungry, good for you. You're recognizing that your hunger levels and your needs are different. This is why counting calories makes no sense when you're just trying to hit a number every day, because some days your body needs more and then some days your body needs less. And towards the end of the program, we're going to be implementing other tweaks that

help you really get in tune to that beyond portions, when to eat, what to eat, how much to eat. And every day is going to look a little different. So, I mean, not to get ahead of ourselves because we still have a long way to go before we get there. Should we talk about food waste issues too? Uh, and, and people leaving food on their plate, because this brings up a lot of that. There's a couple ways you can do this. I love to ask that first question. How's this portion for me? So actually

try to portion out a little less. Although I do want to say that downsizing is just as much, you know, portioning out a plate, leaving food on your plate as it is going back for seconds and then downsizing that second portion. So it's not just because whatever you put on your plate is not what you're stuck with. You might need more, or you might think that's the right amount to downsize and end up leaving even more. And then you're stuck with food still on your plate, I think it's a great idea to pack the food away, even if it's in the smallest amount, even if it's just a few bites, because what you want to do is follow through on the tweak. The mental part is going to come as you

progress through the program. And so why stress yourself out over it, right? If you're having hard enough time with leaving the food, just pop it in a container, bring it home from the restaurant. It's kind of like out of your mind. And then what will happen is next, the next day you'll see it in the fridge and you'll incorporate it or you won't, or it'll sit in your food fridge and go bad to the point that you then got to toss it out. Like that's sort of like, you'll get used to seeing food on your plate. So I think that's almost a better way to go. If you have food waste issues is to see that food left on your plate. So I think that's almost a better way to go. If you have food waste issues is to see that food left on your plate. We talked about who is this Tina?

Was she talking about that Tina last night, our spill the tea guest, she's really recognizing she has this issue. And so what she's purposely forcing herself to throw the rest out. So she can really deal with that sooner rather than later. You know, she's like, Oh, I used to try to incorporate it in my meals, but now I really want to, I want to conquer the issue of leaving food on my plate, which I thought was really cool. Yeah. I think that that was the biggest thing that you said that resonated with me in my journey has been your body's not a garbage can. And I think, but I think like you're at a restaurant, they're not, you're not getting your money back for that food that you leave on your

plate at the restaurant. You've already spent the money. The food's already there. You know, the grocery store, when you make some dinner and you don't finish your dinner, you're not saving any money by not wasting that food by putting it in your body because you've already paid for it. The grocery store is not coming back. So you've, you're wasting the food, whether you put it in your body and you don't need it and you continue to carry the extra weight because you're not being in tune with what you need or if you throw it out, either way, it is a waste. And where do you want that waste to go? Do you want to continue to struggle with this and continue to, you know, not be in tune with your portions and continue to carry the extra weight because you don't want to continue to struggle with this and continue to, you know, not be in tune with your

portions and continue to carry the extra weight because you don't want to get in tune with that? Or do you want to just be wasteful and put it in the green waste? Or I don't know, give it to somebody else in your house. I've got three teenagers in my house that if I don't take as much food or I leave something, somebody or the dog is going to eat it. This is most, most people's dog's favorite week is downsizing because there are a few, there are always a few bites left that can be passed on. But yeah, just thinking about where you want that waste to go. I don't know. I don't want that waste to be on my waist. So I don't want the waste to be on your waist. Yeah. I love that. Yes. You want that waste to be on your waist. I love that.

That's so funny. I'm writing that down. Your body's not a garbage can. You don't want that waste to be on your waist. It's true, though, because it's not like you're not saving anything. If you really do have food waste issues, there's lots of organizations that you can join and be proactive in terms of like there's, you know, organizations that go to restaurants and pick up food and whatnot. Like if you really want to be proactive and mindful about food waste, there are all sorts of programs out there. You can volunteer that will make an actual difference above and beyond you just choosing to eat or, you know, toss whatever, uh, it is that you're eating. Okay. Um, we just want to reiterate the four mindful eating questions. So important. This is really where you want to dig into those, take time, pay attention, double down on asking those four questions. The whole point of this program is losing your weight.

Yes. But in a way that you're going to be able to easily maintain and sustain. So you're asking those four questions now so that once you're done losing your weight that you don't have to ask, you can trust your body tells you when to eat, what to eat and how much to eat and asking those four questions going to help you get there. Also help you lose weight. So let's talk about next week's tweak. So next week's tweak is leveling up and maximizing and eating to satisfaction. So we are taking things to the next level. We are building on everything that you've learned and done up until this point. We are focusing on maximizing. That is like, we're not going to drop the ball on that. We're going to level up on that

even more. And it's back to eating to satisfaction, but not back to eating to satisfaction. This is where you're going to double down, have an extra week under your belt of asking those four mindful eating questions. You're even more in tune to your body's needs. So this is like really, really, really being in tune. And you're going to notice after your week of downsizing that you are now feeling more satisfied on smaller portions. My biggest thing I will add to this is you should still expect the scale to move next week, even though we are no longer downsizing. People's minds are blown that how come I didn't lose any weight during downsizing. And now that I'm eating dissatisfaction, now my scale is moving.

Well, first of all, just because you start downsizing doesn't mean you're going to start losing weight right away or losing weight at all this week, depending on if you lost weight in the previous weeks, it's all, it's all designed for, you know, your body to focus on fat loss and how that looks throughout the 91 days, not any one particular week and weight loss is based on momentum. So if the scale moves for you today, it's not what you did yesterday. It's in the days and weeks leading up. So you should still expect next week, even though we are no longer downsizing, expect that scale to move. I mean, you should always expect that scale to move. So that's my two takeaways. What are you going to add? I would say, yeah,

this is an area where the people that are portioning out less food this week, when they go back to satisfaction next week, what does that look like? If you're not asking those four questions, are you just then portioning out what you were before this week? Because that's where you miss the point of this week. So this week, the way that this week leads into next week is that you are armed by having so much more knowledge of what your body feels like when you're satisfied, when you're unsatisfied, how much. So you want to take everything that you learned this week while you're downsizing, the wins, the losses, all of the like frustration, take everything you learned from that and use that to maximize next week to really dig into how much your body actually needs to be satisfied, because that's going to allow you moving forward to sort of

carry that through and be that in tune. You're going to get this week should be a practice in getting sort of hyper-focused on what your body needs because, oh, my body was really uncomfortable with that. Or I actually did better than I thought. And I was really comfortable. So I know I can push myself a little further next time, take all of that. And those are all the tools that are going in your toolbox. So next week is that's, I think to me, I love this week because it brings so much awareness. But I think next week is really a reflection of all the work that you're doing this week. And it's a chance to kind of celebrate or recognize where maybe you dropped the ball a little bit.

So yeah, I love that. And as a sneak peek into the week after next week's tweak, you're going to do downsizing again. So downsizing really only works off the heels of eating dissatisfaction, right? Because if you're just to come along and take a look at what everyone's doing right now, like what is this? People are just eating less and it's just so it's not that. So downsizing loses its impact towards the end of the week as your body makes those adjustments and gets used to you eating a few bites less. And so you need that week in between, right? Where you're kind of like resetting everything still. Yes. Expecting that scale to move because then you're going to

have another opportunity to dig into downsizing again. So, okay. Sneak peek into the tweak after next week's tweak this week. That's right. Hopefully you all found that super helpful. Is it okay to feel filled up on water after eating? Yeah. I mean, water doesn't make you full when it comes to actual true appetite. It's like water can make you physically feel full, but won't do

anything to do anything with your hunger levels. When you're still hungry, you're going to still be hungry. So you can drink all the water that you want. Why don't you like scales that measure fat, water, BMI, protein, et cetera, because they're bullshit. They don't work. They just don't have the technology in them to actually measure. You have to do like, what is it? Hydrostatic weighing. Like there are new ways to measure your actual fat. Plus they don't measure like your visceral fat and you know, getting on a scale is just, that will fluctuate day to day based on how hydrated you are or not. I just think they're bullshit. They're a waste of money. You don't need, you don't need a fancy fucking scale. You don't need math. You don't need to weigh and you don't measure like how many fucking years, excuse my F-bombs. I'm going to add in one

more. How many fucking years have we been utilizing, counting, weighing and measuring? And where has that got us? Nowhere. Obesity rates have just climbed. Why are you like, has it worked for you up until this point? Probably not, which is why you are here. So weight loss isn't that. Weight loss isn't counting, weighing. What does it fucking matter how much fat you got? What does it matter if you know the number? I'm going to guess you just want to feel good. You want to feel confident and comfortable in your skin. You want to put your jeans on and feel good. You want to go to your closet and be able to pick something out and feel amazing. Whatever the fucking number is of how

much fucking fat you have doesn't fucking matter at the end of the day. And to me, those are all just distractions. Even the number on the scale, it's used as a tool, right? So I mean, to me, those are all just distractions. Even the number on the scale, it's used as a tool, right? So, I mean, to me, they're all distractions. Weight loss is not out there. It's not, and I love this question, by the way. I love the question. You can tell I'm super passionate about it. So I appreciate you asking because a lot of people will ask.

I do believe in tools, but in the kinds of tools that Dr. Dina Kara Schaefer gave us today. Those are the kind of tools that Dr. Dina Kara Schaefer gave us today. Those are the kind of tools that I like. I like using this scale because it has such an impact on people because of their history of dieting. It's not about the fucking scale. Guess what it's about? It's about it bringing up all your feels and emotions that you've tied into that scale. It's about when you get on it and you are disappointed, even though you are working so hard and doing all of the things and it ruins your whole fucking day. Why? Why though?

You know, so, so that's how I feel about those things. I just don't think that I think you can, you can, you can throw them in the trash along with controlling and moderating, you know, the foods that you're eating. I just think they're all, even though they may be new technology, old, archaic ways for you to lose your money and lose your mind. Ask me how I really feel about that. I love that question, by the way. I love that question, by the way. All right. Are we good? I hope that, yeah. I mean, you know, whatever. It's like a Fitbit that helps you sleep or whatever. Are they really helping you sleep at the end of the day? Probably not. If you're like your little sleep watch isn't doing nothing for you, if you're still watching Netflix and you're drinking wine

and you're stressing out and you're whatever, that's like, okay. You know, I don't know. That's my feels. How do you feel? Do you have any comment? No, I feel the same. I remember I was thinking back when you were talking about the scale thing about at one point, about probably about 10 years ago. So I was really I got into a point where I was in really good shape. I was cardiovascularly muscular, I was very muscular. I had very little fat on my body, you could see my ribs, you can see I had a six pack. And because I had muscle mass, my scale that told me how much body fat and what my BMI was and everything told me I was overweight. And at that point, I stopped using those because I thought these things are really damaging.

Actually, like I drink more water than anyone in my family, but I guarantee you, it's probably going to tell me that I have the least amount of hydration. I know I need more water when I'm thirsty, when my lips are dry and when my body tells me. And I really think that those scales actually do the opposite of getting you in tune with your body. They make you rely on them for how you're feeling. And I think that's the, that's a big issue with them. So I feel the same way as you do. You sum that up. They, they're not about getting in tune. They're like putting it out there onto something else and whatever. And I wouldn't even call them tools personally. And BMI is crap. BMI is so crap. I think we've debunked that. I mean, even when I was at the Canadian obesity summit, they were like, BMI is shit. Like, it's just

bullshit. Like if you have a doctor and they're talking about BMI, like, you know, like they're, they're probably, you know, anyways, I won't go there, but, um, yeah. Okay. I love this conversation though. That took a turn. We got to go. We're way over time. It was great though. Thank you. I really enjoyed that. Thanks everyone for your, thanks for, thanks for joining us. Thanks for all of your questions. I adore all of you. I'm so grateful for all of you. I adore all of your questions. There's never a such thing as a silly question or comment,

especially when it makes for a passionate conversation. So please don't stop joining us and asking us all the questions. Hopefully that helped with downsizing. Again, it's coming at you a little strong, but I want you to know you're going to be fine. You've got this. We are here for you. I want you to understand truly the points of it because it is not the same as all the other diets that you've done where you've just eaten less or you count or you weighed or you're measured. So hopefully that was your takeaway today. If all else, this is like a practice round. If you are a new member,

you're going to have, this is like feeling it out, checking it out, and then you're going to have another opportunity to do it again. So if you're showing up, you're doing great. All right. Yeah. I make sure you ask any questions you have in the group. That's what the team's there for. So if we didn't cover it today, ask in the group and the team's more than happy to help you out. Yeah. When in doubt, ask, ask again, ask again. Don't go one day wondering, not knowing, just ask and then ask as many times as you need to get to understand what you need to understand. That's why this whole program was created because I love asking questions. I always ask a million different questions a million different ways. This was my whole concern because when I was helping clients on a one-on-one basis, they were able to ask me

all the questions that, that they needed. And so when I was thinking about getting my program out there to people, putting it out in a book or doing it somehow, I needed to let the world know about it. I was like, but people are going to have questions, right? Until, until a lot of this became mainstream, it's becoming what I'm saying is becoming a lot more mainstream these days. So it's really helping with the understanding and the belief. But the whole program was designed around people being able to ask questions. So don't be shy about that. OK, we got to go.

Got to go. Bye, Kim. Already looking forward to our next chat about the tweak next. Next.