The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 4

Starting point is 00:00:00 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,

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Starting point is 00:01:01 Visit Peloton at onepeloton.ca. Such a good intro. I'm always dancing behind the scenes. I'm like, Hi, Kim. Hi. I know I love that intro too. Welcome to the tweak this week, everyone, where we talk about the tweak this week. And we also talk a little bit about tweak next week as well. So with the living method, you're following that basic food plan. Last few weeks of the program, or first few weeks of the program, I should say, you have been consistently following, you know, really helping to make that routine. So your body gets really used to that your body gets to a place where it gets really happy and content. That's why with week three, you start to feel a little bored. You know, your body's,

Starting point is 00:02:06 you're starting to either see that scale move, or your body's making change, your body's like, this is great. I love this. And you could keep following that basic food plan. And you know, you will eventually reach your goal slowly, but surely you will get there. But the tweaks that we implement each week are kind of twofold or tenfold. They're meant to address weight loss in a variety of different ways, physically and mentally. So the tweak this week is downsizing where you're eating slightly less than what you were eating last week when it came to the portions. Last week, you were eating just enough so that when you walked away, you felt satisfied and not stopped to really understand what eating dissatisfaction felt like to you. And with this said, your portions are what they feel like, not about what they look like.

Starting point is 00:02:51 Because when you were eating dissatisfaction, you may notice, for example, at breakfast, one day you ate one egg and you felt satisfied. The next day you had to eat three eggs to feel satisfied. And then maybe the next day after that, you woke up and you weren't even hungry at all. That doesn't change. Even with downsizing this week by eating slightly less to make you feel slightly unsatisfied, you might still have days that you're not even hungry. You might not be hungry for some of your meals or some of your snacks in which you have that token amount and, you know, move it along. So downsizing slightly less than what you were eating last week, because your body gets used to the portions that you are consuming. And a lot of you, when you

Starting point is 00:03:31 came into the program, we're eating larger portions, because that's just what you were used to doing. Think about it, you were just serving out your food for, you know, for your meals, or whatever, packing your stuff in your containers. And a lot of you were just eating everything on your plate. So one of the things you should notice is that when you first make the tweak at the beginning of the week, you start to notice your body responding your body, you're noticing your body noticing that you are not giving it the same amount of food. So when you start eating slightly less, you probably notice you're starting to feel hungrier, it's messing with your hunger levels, because you're kind of going in there and shaking things up, you're kind of stressing out the body is the best way to say it in the best

Starting point is 00:04:09 way. So because it's gotten so used to the routine gotten so used to you giving it what it needs that now you're giving it less than what it needs, or less than what it's used to. So you start eating slightly less, you start to really notice, oh, my gosh, I'm hungry and whatever. But then what you're going to notice is towards the end of the week, all of a sudden, you're eating slightly less, you start to really notice, oh my gosh, I'm hungry and whatever. But then what you're going to notice is towards the end of the week, all of a sudden, you're eating slightly less, but you're starting to feel just as satisfied on those smaller portions that you felt in the previous weeks when you were eating dissatisfaction. So your body gets used to the smaller portions. And so that's what it's about. This week is less about eating less. And it's about getting actually more in tune to the portions that you are consuming. And you will notice your body will

Starting point is 00:04:49 adjust to the point that next week, when we go back to eating dissatisfaction, again, eating just enough. So when you walk away, you're feeling satisfied, not stuff, you will notice you are more satisfied on smaller portions, it's actually quite mind blowing. The other thing that this week does is it brings up the fields, it brings up the issues and associations tied into food, worrying about being hungry, food scarcity issues, like food waste issues, hard to see food on your plate. I actually just responded to a comment in the group about someone who was talking about calories. Well, I haven't lost weight yet. It must be because I'm eating too many calories. How much do I need to eat in order to lose weight? And I was like, okay, first of all, if you are counting and weighing and measuring,

Starting point is 00:05:35 please knock that off. It might have helped you lose weight before, but it's not a sustainable way in order to lose weight. It's just not what we're doing here. And it's not about how much you need to eat to lose weight. I mean, if you haven't figured it out yet, weight loss is not about eating less and exercising more. And if you are following the food plan in eating good nutrient-rich foods, you're not going to gain weight by eating all those nutrient-rich foods.

Starting point is 00:06:02 And you are definitely going to lose weight. So if your weight hasn't moved yet, the last like the last thing I would say is it's because you're eating too much food because you you probably are eating more food than you need. But the whole point of downsizing is getting you actually in tune to the right amount of food and not you're not eating a certain amount of food in order to lose weight. This has nothing to do with the amounts of food and not, you're not eating a certain amount of food in order to lose weight. This has nothing to do with the amounts of food that you're eating. This is about getting as in tune as possible to those portions. I know that was a lot, but I came in with some big feels this week. So I just wanted to kind of give people the overview again of downsizing. Um, but with that said, where are people at? Definitely tricky. Yes, it is tricky. Where

Starting point is 00:06:45 are people at? You know, there, I think what, I mean, you just covered it all really in what you said with where people at, all the fields where they are. Good job. Way to go. Let's go. Bye guys. I think the big thing is that you nailed it when you said this week is more about getting more in tune with those portions, because that's exactly what we're noticing in the group. You know, there's a little difference always between new members that are joining us and returning members. And I would say with new members, there is that fear of eating too little fear of being hungry, those things that come up with the returning members. It's like, yeah, I didn't really nail it last time. I really want to get in tune this time because I know in past rounds,

Starting point is 00:07:30 I could have pushed myself further. I could have got out of my comfort zone. And I think one thing to keep in mind is the whole program, the whole 91 days and beyond the whole point of it is to get in tune with what your body needs. So that's where it's nothing to do with how many calories you need to lose weight or how many calories you need to eat every day to maintain your weight. It's about really figuring out what your body needs in the moment. And everybody's body is different. And everybody is going to respond to downsizing differently. And it doesn't matter if it's your first program or your eighth program, like Sharon yesterday, your body is going

Starting point is 00:08:11 to respond and you're not just your body, you're mentally going to respond differently to this tweak potentially every time you do it. So you got to be open to that. Yeah. And downsizing again, it's less about eating less, right? It's about getting even more in tune to your portions. It's about also understanding, like really understanding what satisfaction feels like and really understanding what it feels like to feel unsatisfied. Right? Like that's, that's the thing. And like last week, people were trying to eat enough to feel satisfied. And then they thought they were doing that. And then they ended up hungry, or they thought they ate enough to feel satisfied. And then they ended up feeling overly full. Right? So there are some

Starting point is 00:08:56 of you who are even downsizing. And then 1050 minutes later, you're noticing it feels like you overate. So this is what we're doing right now. We're trying to help you really understand and be in tune to what it feels like to feel satisfied and what it feels like to not eat enough. That's really important moving forward. We have, we have more effective tweaks when it comes to actually, you know, getting that scale to move. Downsizing is our weakest tweak, but before we move forward, we need you to be in tune to your portion sizes, we need you to be aware of what you are consuming and how much you are consuming and how you are feeling. Because counting, weighing and measuring is so outside of yourself, you're never going to lose your weight in a sustainable way by doing that. Because at the end of the

Starting point is 00:09:39 program, you have to be able to trust when to eat what to eat and how much to eat. And so it's, it's so much bigger picture than tell me how many calories I need to eat. And then it makes no sense because the calories that you would need to eat is different than the calories that I need to eat. And then the amount of calories I need to eat on a daily basis changes based on a lot of things, my stress levels, how much sleep I got, um, how active I am in the day, did I do a workout? Where am I at in my cycle? Like just calories in versus calories out makes no fucking sense. And if you are going to be insistent on having that method, just I don't know, go do that. Because you are holding yourself back from really reaching your goal in a healthy,

Starting point is 00:10:22 sustainable way because you can't count weight and measure away into sustainable, maintainable type of weight loss. So this is really less about what you are eating less and really getting into it. And to your point, if people if you are just attempting it, you're, you're doing it. And so this is if you're new to the program, it's normal to be like, am I doing it? Am I not doing it? Did I eat too little? Did I eat too much? Like that's all part of the learning process, right? Is like, yeah, one day you think you ate, you know, you ate too little. Okay. Well, if you're extra hungry, you have a next meal and snack coming down the pipeline, right? If you ate what you thought was satisfaction, and then all of a sudden you're full, you know what I mean? Then you're, you're aware of those.

Starting point is 00:11:03 So it's all about why you're asking those four questions. Now, when you are, the goal is to eat slightly less as opposed to when you ate those four questions last week, when the goal was to eat to satisfaction, it is tricky. It's tricky. I want to go in and answer some of these questions here that I see. Okay. For this tweak, do we have to worry about eating a few bites less of protein, leafy greens and veggies? Or does that not matter? Yeah, so we get this, right? What should I leave on my plate? And here's where we don't want to overcomplicate. So you want to put together your meals using the components that you want to use, right? So for lunch, for example, the star of the show is those vegetables, right? And then you, you add your, you know, you add your, your proteins, your leafy greens, your healthy fats, your added extra carbs. So put your meals together in the way that you have been putting them together. Like exact, see how you can overthink this now just because it's downsizing. So everyone's like, well, what do I pack? How much do I do? Just pack the same thing you were packing last week, pack it this week.

Starting point is 00:12:06 That's the best way to do it. Same portion, same headspace, same everything. And then really dig into those four questions and then leaving food on your plate is probably the easiest way to do that. But don't overthink it because where we want you to get to is that where you are instinctually just eating what on your plate, whatever is most appealing on your plate, because you are in tune to, do I need a little bit more protein? Do I need a little bit more carbs? Do I need a little bit more fat? Your body knows exactly what it needs. And so you don't want to get in the way of that. So you're not trying to control that. We get that a lot. I do think also to add to that, though, when you're thinking about what's most appealing, think about why it's appealing to because is that item appealing because that's what you need in the moment versus that's I different feelings of appealing when you're eating food.

Starting point is 00:13:07 And one of the ways it is appealing is that that's delicious. I want to eat that. And that's kind of almost more on the lines of a craving or a want versus a need. And when I really dug into what is my body feeling like it wants right now, it automatically goes to what it is I need. It goes to the vegetables, it goes to the protein, it goes to the leafy greens, like your body will speak to you and tell you. So try if you can, if you have the capacity, try to go a little bit deeper than what's just more appealing. But think about why that's more appealing to you. Because that'll kind of help you get in that because that's one thing we are seeing that people are struggling with is, or not struggling, just being challenged by is trying to distinguish between, I need to keep eating this because I haven't had enough, or I need to keep eating this

Starting point is 00:13:54 because I want to finish it. So kind of digging into why you want to keep eating can help. I saw, um, I can't recall the name, but I saw yesterday someone was talking about, they were sort of reflecting on like, oh, am I satisfied? Is that like I've eaten enough or am I satisfied because I've eaten enough of this yummy food? Like I get satisfaction because this is delicious and I want to finish it versus I get satisfied because I've like had enough of this delicious food. So I thought that was really interesting. And I think it comes down to a deeper level in terms of trust. And so when I say at the end of the program, when you lose your weight, you want to be able to listen to your body and trust that tells you when to eat, what to eat, how much to eat, right? And every day will be a little different.

Starting point is 00:14:38 And I think some people think, well, my body's just going to tell me to eat donuts, it's going to tell me to eat chips, it's going to tell me to eat chips can tell me to eat all those things, when in reality, it won't, because you will bear you will, you will be so in tune with your body's actual needs over your wants, right. And so that trust piece can can trip people up to you know, so this is where you don't want to overthink it, put your meals together in the way that you you are to put them together, and then really dig into those four questions. And then just instinctually eat whatever you feel is most appealing. One day you might like go for your carbs first, right? Like you'd probably didn't give us any thought like last week. So, you know, you might've gone one day, you might've gone for your, your rice first. The next day you're going

Starting point is 00:15:19 for your leafy greens first. The next day you're going for the protein first, you know, regardless of how you're putting your meals together. Yeah. Here's another one. I stressed, I stressed mine out too much. Monday resulted in late night, second dinner and scale was up Tuesday morning, killed it yesterday. Listen to my body and scale was fully back down again and close to a new program low. So yeah, like, so what you probably had happening, if you're seeing a new low, or the scales on the way down is that, yeah, you might have been hungry, because you ate, you, you, you ate a little too less, you left yourself feeling hungry, as opposed to slightly unsatisfied, or you were in the moment, feeling slightly unsatisfied, but you were extra hungry in the

Starting point is 00:16:04 evening, because your weight is about to drop. And being extra hungry in the evening because your weight is about to drop and being extra hungry in the evening is a sign that you're heading into detox and your weight is about to drop. So if you're seeing that drop on the scale, it might not have had anything to do with your poor, because it's all about how you feel in the moments, right? Like if you are feeling satisfied in the moments, that's all that matters. If you leave yourself feeling slightly unsatisfied in the moment, like you could eat more, maybe the fact that you were so hungry wasn't at all because you didn't eat enough in the moment. It was just because your body's heading into detox and now that scale is moving. Here's another one.

Starting point is 00:16:40 Question. Hard to know when slightly less is. Hard to know when slight slightly less is hard to know when slightly less is I'm eating with the four mindful questions. And if I feel like I can have one or two more bites, then later I feel like I've had too much tricky thoughts. Okay, so my thing is, you goes back to knowing how you feel and listening to your body's cues when you're starting to feel satisfied. So when you ask those questions, how would I feel if I stopped eating now? Oh, I would feel unsatisfied, right? How would I feel if I ate another couple bites? Oh, I'd feel like that would be enough for me, right? Like that's that feeling.

Starting point is 00:17:14 So then when you're trying to feel unsatisfied this time, how would I feel if I stopped eating now? Well, I'd feel unsatisfied. How would I feel if I ate a few more bites? I would feel satisfied. Okay. So let me stop now. Or is it, um, you know, like say you, say you're at a restaurant and they put down your food and you're eating away. And then the waiter like just comes and grabs your food. I hate when they do that, by the way, I'm like, not done. There's like another thing on there. Like I just leave it. But anyway, how would you feel if someone took away your food in that moment? Like you could say that to yourself, you can, this is where you can personalize the four questions. How would I feel right now? If someone took my food away, would I be like, if the waiter took my food away,

Starting point is 00:17:56 would I be like pissed off and be like, yo, bring my food back? Or would I be like, oh, it's not worth it. I've had enough. I'm actually quite good. I don't feel like getting into it with a waiter. It's no big deal. I wasn't going to take it home anyway. So I'm fine. You know, would you be angry if someone took that away from you? Or would you be like, ah, I was going to eat that, but I probably don't need it.

Starting point is 00:18:18 So it's fine. It's fine. You know, when your husband's like, well, tell them, get a book, you know, like, you know, no, it's fine. I had enough. I'm good. I really don't need it. You know what I mean? That's where you have to kind of make it your thing. Yeah. And I think getting uncomfortable with it, I've noticed just this week myself, in order for me to be slightly unsatisfied, I'm annoyed when I stop eating that food. I want to

Starting point is 00:18:40 eat the rest of it. And really just like watching it go away and being annoyed is, and wanting to eat more is part of that process because I do, I recognize after that was enough. I didn't need any more than that, but you have to be willing to have that discomfort while you're doing it in the moment. And that discomfort doesn't mean you're going to be starving later. It doesn't mean you're going to feel deprived later, because I noticed somebody mentioned yesterday, just on the poster to that they're noticing that they downsize and they feel like they're doing it right in the morning. And then later on in the day, they're feeling like they've overdone it's probably because you need even less later on in the day, because you've had all of the nutrient

Starting point is 00:19:20 rich food you needed earlier. So you're really getting in tune. But as you get in tune, it might be more annoying to walk away because you're finding you're leaving more and more all the time as you become aware of how much you actually need. So get used to that. Get used to that. Brought up a lot of feels the first program better the second and now calm the third. Yeah, I mean, that's because you're getting used to it. And you're working through a lot of those feels when your body gets so used to the routine, and it's being disrupted. And then also, you know, for a lot of people who are bringing baggage from past diets, this is a really triggering week, it's really triggering, worrying about, you know, being hungry

Starting point is 00:19:59 again, and you know, your food waste issues, leaving food on your plate, like all of it is some really big fail. So I highly suggest that you tune in tomorrow, Dr. Beverly is going to join us. And she's going to talk about working through those fields, that diet dialogue, you know, working through a lot of that. That's why it's really important not to equate this to calories right now, because you're trying to equate it to what you did on those diets last time. And I say this because so many people are still counting calories, weighing and measuring. And this is where it's going to trip you up or people who have and I have to talk about this to people who have since the beginning of the program been trying to eat less are now a little

Starting point is 00:20:35 stumped now because they're like, well, I've already been eating less this whole time. So how do I eat even less? So that's why we really stressed it wasn't about eating less in the beginning, right? But definitely tune in to Dr. Beverly. She's going to give us some tips to kind of how to why those feelings come up and how to navigate through that. New year, new me. Season is here and honestly, we're already over it. Enter Felix, the healthcare company helping Canadians take a different approach to weight loss this year. Weight loss is more than just diet and exercise. It can be about tackling genetics, hormones, metabolism.

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Starting point is 00:21:42 they've got everything you need to keep knocking down your goals. No pressure to be who you're not. Just workouts and classes to strengthen who you are. So no matter your era, make it your best with Peloton. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. I had to serve myself less to see if it was enough to be slightly unsatisfied. If I just serve myself the regular amount, I can't tell until I've gone too far. Well, that's one way of doing it. But that's surface. That's like the easy way out, right? Just serve myself less, just leave less on my plate, serve myself exactly what I was eating before and just leave the same amount on my plate. Like that's one way

Starting point is 00:22:25 of doing it's very surface and I'm not going to knock it because it can be effective, but you're really in your head about it and you're not going into your belly. You're not really trusting yourself or asking those four questions. Cause why wouldn't you just ask the four questions? Cause you're saying it because then you just end up, you go too far. Well, because you're not stopping in the middle and asking yourself those four questions. You're just allowing yourself to eat everything off the plate. You're, you're mindlessly doing that. You're just doing what you normally do. So you're trying to control it by be like, let me just portion out less, but that doesn't work at

Starting point is 00:22:57 restaurants. That doesn't work at restaurants where you go and they just give you one portions, the same portion that doesn't work there. So what are you going to do there? What are you going to do again, sustainable, maintainable weight loss? What are you going to do then when you're in situations where you're just given a certain amount, right? And this is why it's so much bigger. And you have to want to go there the first round, sure, like first round of downsizing, because we're going to do it again in the next couple weeks. And that's the way you want to approach it to kind of nail that feeling unsatisfied feeling. But let me say this, like downsizing is also downsizing is also I portioned out my food. It's dinner time. And I am asking the four questions and I've eaten all of it. And I'm like, I'm still hungry. So then I go back and I've eaten all of it and I'm like, I'm still hungry. So then I go back and I get

Starting point is 00:23:46 another portion and I ask the four questions and I downsize that portion. Let me say that again. Downsizing is also going back for seconds because you are still hungry after your first portion and downsizing that second portion, right? And so that doesn't give you the opportunity to be in tune with your body's changing hunger levels. So it's okay to do that. But you're not really, you're not really all in with the tweak and really going there with those four questions, because you're trying to control how much is on your plate to try to control how much you are eating. And guess what you are probably still doing? Eating everything on your plate. Yeah. And that's the issues and associations

Starting point is 00:24:26 that downsizing brings up that we want to dig into. And you can't address those if you're just choosing to serve yourself less food. Yeah. Here's another one. I was definitely eating too little. I took my husband doing the program with me to realize I didn't need to leave a ton of food on my plate, just literally a couple bites. People take this way too far, right? They they I love that you're sharing this because they think more is more. If I drink more and more water, I'm going to lose weight. If I exercise more and more and more, it's going to help me lose weight. If I eat less and less and less, you know, and push it more and more and more, it's going to help me lose weight where

Starting point is 00:25:01 it's really not about that, right? Like, it's really about making sure you're giving your body everything that it needs, realizing you probably giving it more than what it needs, but you can't just cut your food in half and be done with it, right? And it's all about getting into into those portions. There's a very systematic method at play here that a lot of our new members, if you're new, might not realize. And so people think like, like, I'm hearing a lot of people feeling like, oh, I'm so dizzy. And I've, I was so weak, and I had no energy today. That is not how you should feel. That is not how you should feel. Leaving yourself feeling slightly less because what a lot of you don't understand is that there's a bit of a gap between you eating food and it registering because your body's actually starting

Starting point is 00:25:45 to process and digest your food. You don't just eat something and I'm like, okay, I'm good, right? Like your body has to break down and process the foods you are eating before they get stored as energy. So when people think they're all so weak and I shaky because I haven't eaten enough, your body is not using the energy from the food that you just ate, your body is using the energy from your glycogen stores, food that has been broken down, processed and digested and stored in your body. Right? So so there is this gap that happens. And that is why you'll notice you leave yourself feeling slightly unsatisfied. But how many of you are walking away 1015 minutes later and actually noticing that you wow, I feel actually satisfied now. Right? And a lot of times it's just the mental part of it that we've eaten less. So oh my gosh, I must be hungry because I'm

Starting point is 00:26:34 not eating enough food. So it can really mess with your head mentally, again, based on our old diet mentality. So I love that. Even being aware that you're doing that and you're feeding. Did you do that? Is that something that you did, Kim? Yeah, it's it's definitely something that, yeah, I did. I still sometimes I still have a hard time kind of getting in tune with it. But that's where we have that in the program. There is the 30 to three and a half hours as far as minutes between meals and snacks. If you're feeling that way, you do have another meal or snack coming down the pipeline. And so it's okay if you, if you do feel you overdid it, be prepared to not overdo it with the downsizing the next that's part of being in tune. Like I didn't eat enough for breakfast this morning. That means I really need to make sure, like maybe I need to have my fruit snack a little earlier because I'm feeling it. I went too far. And I think that's another part of mindfulness and being in tune is being prepared to adjust your day according to what your body is telling you. Oh, I love this. I think it's something we don't talk about often enough is

Starting point is 00:27:42 if you have the luxury to eat when you need to eat, if you do find that you feel like you ate a little too little, then have your next meal or snack earlier. If you have the luxury of doing that, if you feel like you ate a little too much and you're not hungry for your next meal or snack, you can put it off a little bit, right? The order of the foods is really important. The timing of the foods can definitely change. And then this is like, this goes deeper than that because, you know, it's all about how long certain foods take to break down in your system. Yeah. So for example, you know, protein and fat really feed into your satiety hormones.

Starting point is 00:28:15 They make you feel more satisfied. And so you may find after you eat oatmeal for breakfast, you are hungry an hour later. When you have eggs and avocado for breakfast, you can actually, you know, when you have eggs and avocado for breakfast, you can actually you know, you can go two hours without feeling hungry. Yeah. If you at lunch had fish, which can break down and for fish and salad, which can your body can process in 40 minutes, you might feel hungrier sooner. Whereas if you have some steak, and I don't know some potatoes, that takes a lot longer for your body to digest, like four hours. So you might find that you feel like more satisfied and more full, not to say you

Starting point is 00:28:51 shouldn't eat fish and over steak or over meat or meat over fish or anything like that. But that's something that a lot of you are not considering. Well, yesterday, I ate this and I was satisfied for a lot longer. And so today I ate this and all of a sudden I'm hungry now, you know, an hour later, as opposed to two hours later yesterday, maybe it's because I ate too little. That's why it's always about how you feel in the moment and not trying to eat less for whatever reason, and not trying to eat like less than slightly unsatisfied for whatever reason, and not more than what you need either, because it's just so much more complicated than what you are eating. And when you are eating it, it's literally what you are eating, when you are eating what you need to eat at the time. Anyways,

Starting point is 00:29:34 that have said that they feel a little like they're feeling like they're losing their ability to downsize later on in the day, because they're not as in tune, it may not have anything to do with your hunger levels. It may have to do with what you're eating. Maybe you need to adjust the size of your nut snack in general, because if you're feeling full after and you don't want it, or you're too full for dinner after, it is that, like you said, the protein and fat in it is going to sustain you longer. And then that leads into your dinner.

Starting point is 00:30:04 Dinner protein is the star at dinner. fat in it is going to sustain you longer. And then that leads into your dinner, dinner protein is a star at dinner. So if you're finding that you have that feeling, it's not necessarily because you overate, it could be how you the foods that you chose to eat for that meal. So it all it all comes into play. That's why the mindfulness and the four questions are so important. That's why portions of what they feel like, not about what they look like. Okay, let's do a couple other. I was getting confused before when I'm drinking water while eating. I felt fuller quicker and I was wondering if I had enough.

Starting point is 00:30:37 I'm just trusting that I'm less satisfied or satisfied when drinking water or coffee. Okay, so this is really important. Water does nothing to satisfy your appetite. Let me say that again. Water does absolutely nothing to satisfy your appetite. It can make you feel fuller, like physically fuller, because you are if you're drinking a lot of water at one certain time. But water does not address your appetite. So you know, if you're actually starving, you can drink water, and it's not going to do anything. But water, what water does do is if that you were hungry,

Starting point is 00:31:10 or craving those heavier carbs or sugar, because you were dehydrated, when you drink your water, it addresses that. So you'll notice a lot of people like, Oh, I'm not hungry, because I'm drinking so much water. No, that's not it at all. It's just that you probably weren't really all that hungry before you were just dehydrated. And then now you are properly hydrated, you don't have that same type of hunger. That was not real hunger, it was based on dehydration and your body's need for more food. And this is what happens to a lot of people when they're heading into detox, their body's retaining water, it's asking for more water. That's one of the reasons why you're extra hungry in the evening, even though you've eaten all this nutrient rich foods. And so people when they're downsizing, they feel that extra hunger,

Starting point is 00:31:54 that hunger in the evening, and they think, Oh, my God, I haven't eaten enough. Meanwhile, it's just really, it's more exaggerated, because you're actually heading into detox. And this is where you got a lot of people who will eat that thing at now I had to I was starving and whatever I had to eat. And then you know, they're kind of like missing out on supporting that body and detox, which was a conversation today. Okay. Yep, I've been downsizing my portion than eating it all. Then I think, oh, I didn't need those last few bites. This is really helpful. Yeah. So a lot of that is just being like in the moment out of habit, you eat out of habit and it's so easy to get distracted when you are eating. And this is why dinner is really hard because you're tired at the end of the day. You're like, fuck this shit. Like I'm not into it. And then, you

Starting point is 00:32:39 know, you're chatty with your family and then, you know, you've asked those four questions all day, you're tired of it. And that's why it's so easy to kind of overeat, you overeat, you know, in the evening as well. I think we posted some tips today to some downsizing tips. And that was like one of our big ones is like, don't be distracted. And you know, while you're eating, focus on it, because that is a huge one when it comes to downsizing and dinners. Well, we were kind of all over the place. We did some more answering. Kim and I had a whole outline of things we were going to cover today.

Starting point is 00:33:14 I think we've covered a lot of it just with asking people's questions, you know, talking about issues and associations that downsizing brings up, which we're going to talk more with Dr. Beverly about. Talk about downsizing already small portions, right? So if you're worried about that, remember you are eating portions that are suiting the size body you are in now. And even just it's slightly less of those portions. And it's not about what they look like at all. It's what they feel like.

Starting point is 00:33:42 And I think a lot of people are realizing that or you will realize you don't need a lot of food. It's about eating the right foods at the right time. People can eat a lot of food and it's not giving them what they need. All those big bowls of pasta really aren't giving your body the nutrients that it needs. Right? So, so always what they feel like never about what they look like. We also talked about the four mindful eating questions. So really practice, practice, practice, practice that you want to get to the point where you ask those so many times, you don't have to ask yourself, you already you see the waiter coming with your food, you know, it's too much, you know, it's not enough. Like, you know, exactly when you're done eating

Starting point is 00:34:18 and satisfied so that you know, when you're going back in, you're going to walk away feeling full, like, that's a big part of those four questions is that when you lose your weight, because you will, you want to just be so in tune. You don't have to think about it. We went over some great member questions. And so now we want to talk about the tweak next week. So the tweak next week is leveling up, maximizing and eating dissatisfaction.

Starting point is 00:34:39 So you are back to eating. Nothing changes again, following the food plan, but you are back to eating dissatisfaction. Not back Like I'd rather you overeat than undereat, but being even more in tune. And that is where you're going to notice that you are getting satisfied on smaller portions. You are just as satisfied as you were last week, but now on these smaller portions, not that the goal is to keep them small. You still want to be in tune to day to day. Um, a lot of people are surprised at this week because they'll start losing next week and they'll be

Starting point is 00:35:10 like, why am I losing this week when I'm eating dissatisfaction when I downsized all last week and I didn't lose anything? Well, it's because of the work that you did the previous week that now your body, cause weight loss is based on momentum. Like that's the same. If your is moving this week, because of downsizing, I hate to tell you, it's not what you're doing this week. It's what you did last week. That is the reason why you're losing weight this week. And then what you're doing this week is going to be the reason why you lose weight next week. So people are always blown away by their back to eating dissatisfaction and their weight is moving when they're no longer downsizing. So that's probably my big takeaways for next week. Kim, what do you what do you have to say about next week's tweak? I would say next week's tweak it kind of we you know, maximizing eating

Starting point is 00:35:55 dissatisfaction may feel to what you said, like what we did last week, but it's coming in with a whole different intention after downsizing. And one of the things is you might not actually be eating more next week than you were this week, you may be satisfied on less if your body is adjusting, and you were really in tune, and you've got super in tune with those portions, you might be even you know, and that's the hope that you are even more aware of how much you need. And how that looks is you might end up eating, especially because your hunger changes, more less or more than you did this week. So it's really this week is if there's sort of nothing else that you get out of this week of downsizing, it is that you get in tune with how much you are

Starting point is 00:36:42 eating to be satisfied. So even if you never find, I'm feeling slightly unsatisfied and you feel like you did this whole week wrong and you ended up satisfied with everything, taking that and knowing that feeling into next week is going to really sort of help bump you through the rest of the program. Yeah, and that's what we were bringing.

Starting point is 00:37:02 We're bringing forward everything you've learned from the previous weeks and building on that week to week to week to week. That's a big mistake that people make going into week five is that they go back to the same portions they were eating before. And then they're like, I feel overly full. I feel stuff. And we're like, well, yeah, because those portions are now too big for you. So you want to carry forward what you realized moving forward. So chances are, if you go back to the same portions that you were eating last week, you're going to be overeating. You're going to be like, why do I feel we get this all the time? People are like, well, now I'm, I'm eating dissatisfaction this week. I feel full all the time. Like I've eaten too much. Well, yeah, because you've gone back to satisfaction. It's not back to what you were eating before. It's like back to eating just enough so that when you walk away, you're feeling satisfied and not stuff, but chances are that's

Starting point is 00:37:49 going to happen on much smaller portion. So it's all how it works together. Okay. I love this conversation. Thanks for everyone who joined us, uh, and ask questions. I hope that you found it super insightful. Don't overthink it. Don't overthink it. Like him said, even just attempting it, you're doing it. And this is like, will be a practice round for anyone who's new. And of course, if you're a returning member, like dig right into it. And remember if you're a returning member, it's not about keeping your portions small. That's so important. And your downsizing portions this time around might be a lot bigger than last time around because your metabolism is higher. You, who knows circumstances might change. So it's not about coming into each program and making a portion

Starting point is 00:38:30 smaller and smaller and smaller and smaller and smaller and smaller. It's about meeting yourself where you're at. So remember one egg, one day you're downsizing two eggs the next day, three eggs the next day, you know, and then the day after that, you're not even hungry. So just keep that in mind. Um, final words, Kim, before we go. No, I just have a great week, everyone. Enjoy this. Anybody who has any tips on downsizing and things that help get them through it, definitely share them because I think the, we have a lot of experience in all of the members in this group. And I feel like that experience can really sort of maybe help normalize for the new members that are worried or feeling those issues,

Starting point is 00:39:11 issues and associations, that fear of being hungry. I think that, you know, we have such a great community here. So if you have anything to share, definitely share it. Because you know, we're not the only ones that know what we're doing around here. There's a lot of people. Well, you might have noticed we you are thinking about providing more opportunities for our members to have their own discussions about where they're at and what they're working for as well, working, working towards as well. And I think that's really important because you obviously want to be mindful about members giving other members advice because we are here to help answer people's questions.

Starting point is 00:39:41 I think there's a lot of insight to be shared amongst our members and a lot of support. And I think if people kind of felt like they weren't alone with the things that they were struggling with, that could be really helpful in terms of people being motivated. So we're trying to facilitate those types of conversations and come up with ways to do that. So definitely take time to participate, share. You know, if you have words of wisdom, I think it's,

Starting point is 00:40:03 it's definitely worth sharing because you never know who's struggling with what awesome conversation. Thank you. Well, I hope that you all enjoyed that Kim, I'm already looking forward to next week. I love the tweak this week. Have an amazing rest of your day, everyone. Make sure you tune in to Dr. Beverly tomorrow. Putting that kind of final wrap on downsizing this week is it really is about what's going on mentally, not just physically with eating slightly less. So have a great rest of your day and we'll see you later. See you around.

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The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 4

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