104 - Common Weight Loss Questions

Whether you feel like you’re doing everything right and the scale still isn’t budging, exercise feels horrible, or you want to know how much food you need to be eating for weight loss, all our answers are right here. We’re sharing our top tips for how to best take care of yourself on your weight loss journey, and we’re also inviting you to keep an eye out for any resistance or drama coming up as you tune in.‍

5 min

We’re doing something we haven't done in a long time this week, and we're getting into a juicy Q&A this week on the podcast. It’s been a long time since we’ve addressed some of your common weight loss questions, so we’re giving you short-and-sweet, bite-sized solutions for the challenges you might be facing right now. 

Whether you feel like you’re doing everything right and the scale still isn’t budging, exercise feels horrible, or you want to know how much food you need to be eating for weight loss, all our answers are right here. We’re sharing our top tips for how to best take care of yourself on your weight loss journey, and we’re also inviting you to keep an eye out for any resistance or drama coming up as you tune in.

Check out Vibe Club, a weight loss coaching group with the purpose of supporting women that want to sustain a healthy lifestyle.

What You’ll Learn from this Episode:

  • What’s happening when the scale isn’t moving, but you feel like you’re doing everything right.
  • The red flags we see in the language you’re using about your weight loss. 
  • How to create a game plan for your urge to eat off-plan.
  • Our thoughts on what your exercise routine should include. 
  • Strategies you can use to eat the right amount of food for weight loss.
  • How to transition out of a restrictive plan without gaining weight. 

Listen to the Full Episode:

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Full Episode Transcript:

Hi, I’m Maggie. I’ve lost a combined 90 pounds after having my two kids and struggling with postpartum depression and anxiety. I teach you how to lose weight a different way, how to fix the thoughts in your head holding you back from finally taking weight loss off your to do list. Losing weight doesn’t need to be a struggle. And it’s my mission to help you love the process all the way down the scale. If you’re ready to lose weight a different way, then let’s get it.

Maggie: Welcome to the podcast.

Ryan: Good morning. Good evening.

Maggie: We’re doing something we haven’t done.

Ryan: Good afternoon, whenever you’re listening to this.

Maggie: You were still talking. And we are doing something we haven’t done for a really long time I feel like.

Ryan: We did this once a long time ago.

Maggie: A long time ago. Everyone’s like, “What is it? What is it?” It’s a Q&A.

Ryan: Common questions.

Maggie: Common questions.

Ryan: Let’s get into it.

Maggie: Let’s get into it. Hit me.

Ryan: The scale isn’t moving and I’m doing everything right.

Maggie: Oh no, my favorite.

Ryan: It’s such a common question.

Maggie: No, this is my favorite, I’m doing all the things.

Ryan: All the things. So what’s the answer to that?

Maggie: There’s two answers. The one answer is I mean not always follow-up questions. So there’s only so much we can do.

Ryan: We’ve got to probe here.

Maggie: So how long have you been doing all the things? Because my guess is three days, four days.

Ryan: How consistently have you been doing all the things?

Maggie: Yeah. There’s always going to be – any time you’re doing all the – I wouldn’t even claim I’m doing all the things, that’s why immediately my flag goes up.

Ryan: Yeah, you don’t have to. Yeah.

Maggie: Because yeah, number one, you don’t have to do all the things. And number two, if you’re being dramatic like that where you’re like I’m doing everything, I’m doing all the things. I am doing everything right.

Ryan: It’s such a red flag. It’s such a red flag.

Maggie: The wording is a red flag because it’s like…

Ryan: It sounds like you’re just making yourself miserable.

Maggie: Yeah. And if you’re frustrated, again, that’s another signal pointing to the fact that all the things is probably looking like I’m eating as little as possible for as many days in a row as I can.

Ryan: I’m working out five days a week.

Maggie: And then there’s a lot of overeating happening but you’re not thinking about that overeating. You’re only thinking about how you’ve been so good with doing all the things. There’s always follow-up questions like how long have you been doing all of the things? What is all the things? What does that even look like?

Ryan: Immediately I’m going to tell you to stop doing all the things. And I’m going to say, take all of your focus back and focus on what you’re eating, because if the scale isn’t moving it has to do with what you’re eating. That’s my opinion.

Maggie: Well, yeah, and then let’s also keep in mind what you’re eating over a two week period. It doesn’t matter if you have 10 days where you’re eating as little as possible and you’re not eating anything unless you have to eat or you’re eating one time a day and then you have two days where you’re eating everything for two days. We talk about this a lot because it’s so common.

People don’t take into account the fact that they had a day where they just went off the rails and they ate everything. They’re only going to tell you about the fact that I literally kept it so tight, which again translates to I didn’t eat enough most likely. I kept it so tight for seven days and the scale didn’t move enough, or it didn’t move or whatever, and I got frustrated and so I ate. The scale’s not moving. And I said, “Well, the scale’s not moving because of the overeating combined with the undereating.”

Ryan: A lot of times too, I’ve seen this in Vibe Club, people will have the same conversation, but the scale has gone down, just not as much as they want it to.

Maggie: Yeah, we always have to get specific in Vibe Club, yeah.

Ryan: It’s crazy to me, you lost two pounds over two weeks and you’re not happy with that?

Maggie: Yeah, but I lost this much last week, or I lost this much last month. We’re comparing, we’re looking at things too from day-to-day and people will feel like they’ve seen the same number within a four day period. And then they’re like, “I’m stalled out.” Most of the time we’re being so dramatic. We’re not looking at facts. We’re obsessing over our thoughts. We’re not even looking at what’s actually happening. We’re not even being specific. We’re looking at data like this between a Monday and a Thursday and we’re just like, “This shit is not working. I don’t know if I can do this.”

I made a post on Instagram, I’m like, “You guys are giving up at three days, two weeks, one month, why? Because you think that you’re going to hit your weight loss goal within 30 days. You’re going to do some 30 day challenge and now you’re going to be done losing weight.” That just is not how it works. So we’re just going to probably call you out and say, “You’re probably not doing all the things. That your approach is probably not super balanced and that your expectations most likely are completely out of whack.” Timing mostly.

Ryan: Let’s try to answer these questions as short as possible. We rant a lot, but I think it might help and sometimes it’s good. But let’s keep them bite sized. Let’s wrap that one up right there. I want to lose weight, but I can’t stop eating off plan.

Maggie: I mean you’ve got to figure out why you’re eating off plan.

Ryan: How do I do that?

Maggie: I mean listen to this podcast, definitely just go start going back through, just start going back through but how do you stop eating off plan? I mean you’ve got to know why you’re eating off of plan and you’re going to have to game plan for the off plan.

Ryan: Oh, shit.

Maggie: What I find, what I see in clients all the time is that we – the exact same shit happens again and again. And we never think about it until it’s happening or until after it happens. We never think about it before it happens. We never plan for it. That’s one of the things I have my clients do at the beginning of every month. And honestly for all my clients listening, you should be doing this at the beginning of every single day. You need to be anticipating what are the potential obstacles I’m going to run into today, what am I going to do because of those obstacles?

What am I going to do even though those obstacles are going to exist? What could potential obstacles look like? I have meetings from 8:00am to 8:00pm. I have a kid that’s sick. Because that kind of stuff you’re going to know and you’re going to be like, “Damn, today’s going to ask a little bit more of me.” And then you adjust based on those circumstances. I think that’s one of the best ways that you take care of yourself. It’s adjusting based on the fact my kid is sick.

My brain is going to tell me comfort, comfort, comfort, this sucks, I need comfort. It’s going to say food is the form of comfort that we like. And I have to decide should I make a more comfortable plan today. And you can interpret that however you want. But sometimes I just find would I make my life easier to just say, “I’m eating low carb or I’m following my plan but I’m going to order on DoorDash. I’m not going to cook tonight. I have a sick kid.”

It’s those kind of changes. You guys have no idea how powerful those changes can be. And they’re changes that show that you are changing your relationship with yourself because you’re taking care of yourself. You don’t try to fit into a protocol that works when you’re going to be at work all day, versus being at home with a sick kid all day. That shit’s different, that’s going to be a different day.

Ryan: What if I just have these urges that aren’t really coming from anywhere and I don’t know what’s triggering them, but I do have these constant urges to eat stuff that’s not on my plan?

Maggie: So is this a personal question, Ryan?

Ryan: It’s not.

Maggie: Could you make it a personal question and tell me what that would look like?

Ryan: I mean I’ve been there in the past where I just – you’re going to tell me I’m just not looking in the right place.

Maggie: But don’t coach yourself. Just be the client for a second.

Ryan: Well, I just, sometimes I just have these urges that I don’t think come from anywhere.

Maggie: Yeah. And so this is something I also coached on the other day, which was basically like I just want it, it looks good. And I’ve coached you on this on a call, didn’t I, about the sweets?

Ryan: I’m sure. I want it, it looks good.

Maggie: That’s not some deep…

Ryan: It’s just an urge and I can’t pinpoint where it’s coming from.

Maggie: Well, that’s the cool thing is that the urge is coming from that thought. So some of us are feeling frustrated and then we have thoughts about that. An urge is a feeling. And it’s not coming from anywhere. It doesn’t necessarily have to be coming from you feeling some deep emotional pain or overwhelm. It can literally come from you being like, “That looks good.” And then what does a thought like that trigger? An urgency to eat it.

Ryan: Eat that.

Maggie: Yeah, that’s what an urge is, you guys. It’s short for urgent.

Ryan: So are you telling me to think that it doesn’t look good?

Maggie: I’m telling you to notice that you’re thinking that looks good, I want that, that will be delicious. And then pause there, stop right there. And then be like – I mean it’s not like that’s a wrong story but it’s a thought that’s going to create the urge, which is going to drive overeating and eating off plan. So at that point you have to say, “What are we going to do with that thinking?” Thinking that’s like that looks good, I want to eat it. Okay. And I talk to my clients about this all the time in terms of a toddler brain.

A lot of my listeners, they are moms, they are dads, they have young children. And then I like to ask them, “What do you do when your two year old?” If it’s anything like my two year old, is asking for candy at 7:30 in the morning. Why does Mooch want candy? Because it’s yummy, because it looks good. But do we let her have candy at 7:30 in the morning? Sometimes. Just kidding. No, we don’t. It’s just, “No, we’re not eating candy. What we’re going to do is we’re going to eat breakfast.”

And it’s not drama. It’s just like the kid wants candy, we’re not eating candy at 7:30, that’s it.

Ryan: And the past couple of months I’ve been doing a lot of just mental walking away.

Maggie: And food does not control me, right, your mantra?

Ryan: Yeah. Well, sometimes I will physically job walk away from the pantry, but in my brain, does that make sense?

Maggie: I love that.

Ryan: Mentally walking away.

Maggie: Yeah. It’s basically just saying, “I hear the thinking and we’re not engaging with it.” When we really set up trouble for ourselves, we’re ranting again, is when we have an urge. And then we start going, “That looks good, I really want it, that will be so good. It’s not fair that I don’t get to eat that stuff. It’s not a big deal if I eat it.” So then we take something that started off as damn, that looks good. And then we basically strengthen the urge.

We amplify the feeling rather than whatever the opposite of amplify is which is instead of letting this grow, we’re going to go ahead and stop here, and we’re not going to entertain this. And you do have the ability to do that without scolding yourself or reprimanding yourself. And instead just being like, “Yeah, it does look good, the cake is good.” That’s that.

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Ryan: Next question, I get this a lot. People want to know what my exercise routine is. What exercise should I do?

Maggie: Well, what your exercise routine is, is different than what exercise should I do. The answer to what exercise should you do, I bet we would agree on this. What do you think they should do?

Ryan: Something you enjoy doing.

Maggie: 100%. Please don’t do something that you hate. But also can I just add a caveat to that? You may not love any of it. You may not love any of it.

Ryan: Do something you don’t mind doing.

Maggie: Yeah, something that you’re like, “Okay, I can get into this.” Or you can find a way to juicify that story in a way that it’s like, I feel really good. I really feel the endorphins get pumping. It’s got to work for you. Don’t pick something like running. If I decided to be a runner today, could I figure out how to do that? Yes. I don’t want to do that. I don’t want to do that. I’ve tried couch to 5K. I’ve tried it. I love that you guys, some of you love it. I don’t want to do that. It’s not for me.

I have figured out what works for me is very low commitment when it comes to weight training, three days a week max. And making sure I get movement in the form of brisk walking with quick sprinting intervals. That’s it, that’s all I do, and it works.

Ryan: Yeah. Do something you enjoy or don’t mind doing. Don’t overdo it. Don’t feel like you have to do an hour, six, seven, five days a week. You don’t. Also when you approach the mindset of you’re going to start moving your body more, don’t do it because you think it’s going to burn more fat.

Maggie: Yes. Don’t do it to lose weight. You do it to support your health. Don’t do it to lose weight because a lot of you – who did I just talk to? It was one of my clients, I can’t remember who it was, telling me that they were working out hard in the gym. But also constantly overeating and also completely dumbfounded at why they weren’t making progress. Because they were working so hard, they were physically working so hard.

Ryan: It will make you hungry. It’ll make you really hungry.

Maggie: And it makes you hungrier. But the fact is she thought with how hard she was working in the gym that that was the thing that was supposed to be causing the weight loss. I’d way rather work my brain around food than work my brain around overexercising especially in the name of I want to lose 20 pounds so I’m going to work harder in the gym.

Ryan: If you’re killing yourself, it’s not necessarily good for you.

Maggie: It might stress your body out.

Ryan: Yeah, your body needs rest. And if you’re the type of person who is not moving at all, you don’t need to jump to some crazy plan. You can start off by just going on…

Maggie: Any increase in movement is going to be massively different for your body.

Ryan: Yeah, you just think that.

Maggie: You don’t have to go from sedentary to highly active.

Ryan: People think that they need to, to get results, that’s the problem. That’s why I say, don’t.

Maggie: Yeah. And it’s a big deal because I know before I lost my weight successfully before I got into this lifestyle, I was positive that if I wanted to lose weight I was going to have to work out. And I was going to have to work out hard with my heart and soul six to seven days a week otherwise I wasn’t going to lose weight.

Ryan: Listen, dude, if you’re in the mindset of I need to work out really hard to lose weight, don’t work out at all. I’m telling you right now, don’t work out. You don’t need to.

Maggie: Because you’re going to burn yourself out mentally and physically within four days. Then you’re just going to be like, “I can’t do this.”

Ryan: Take that energy and focus it on what the hell you’re eating.

Maggie: Yeah, because it’s so much actual physical energy. It’s literally your physical energy, whereas eating doesn’t take physical energy. It is mental energy. It’s just different. And so conserve your physical energy. Move in a way that feels good. And then as you get further, I lost almost all of my weight both times without any movement. I did it as a cherry on top. I did it as let’s put a little muscle on, it’s just the little part.

Ryan: Exercising will help you sleep better. I can tell you that for sure.

Maggie: Well, the benefits are endless. Just don’t do it to lose weight. You can also do it in partnership with the way that you’re eating. But don’t use it as your primary weight loss plan.

Ryan: It’ll support a good foundation, just make sure the foundation is in place first.

Maggie: Yeah. And a lot of people work out, working out – I noticed this especially in the past, working out first thing in the morning, sure it could make me hungrier. But a lot of the time it made me be like I worked out hard. It just kind of focused my brain on my health for the rest of that day.

Ryan: Yeah. I can’t work out in the morning.

Maggie: So we’re not telling you not to work out. We both work out. Ryan has been working out consistently for how long now?

Ryan: I don’t know.

Maggie: How long? I can’t remember.

Ryan: March it will be two years.

Maggie: Yeah, two years, I mean that’s a long time. Okay.

Ryan: How much food do I eat to lose weight? I don’t know. Am I eating too much or too little?

Maggie: It’s always so fascinating to me when people are just asking specific questions about my food portions because just because I show you guys my food, doesn’t mean I ate it all. Just because I show you my food doesn’t mean that’s all I ate that day. What else do you do after you eat something like this? Did you eat all of that? Did you eat all the chips with it? And I’m just like, “I know you guys think that information is relevant. It’s absolutely irrelevant to you, completely irrelevant.”

Food ideas, awesome, just cool ideas of what could be yummy and delicious, that’s why I share my food, not so you guys can get an idea of the amount that I’m eating and then copy that, to copy the results that I’ve had.

Ryan: Even if you try to do that, it’s wrong information to copy from.

Maggie: It won’t work, yeah.

Ryan: It’s like you know when they handed out those scantrons and there was a, b, c, and d? You’re copying from someone else’s scantron but it’s a different set of answers.

Maggie: Yeah, it’s a different test. It’s test B. And you’re like, “Well, scantron’s a scantron.” And it’s, no, it’s not, it’s completely different. And so you have to figure out what your baseline is. You have to stop eating until you feel like you’re going to explode. If I’m being honest with you guys, I definitely never properly acknowledged the amount of binge eating that happened in my past, which I have been acknowledging more lately. Every single time I ate normally I was eating way past enough. This isn’t even talking about binging.

Every time I ate, I ate until I could not eat anymore. That was why I was 60 pounds overweight. I was never stopping at the point that I stop now. And I’m not stopping early, I’m stopping on time now. I’m stopping at the place where I’m like that is enough food. I am no longer hungry. That is my enough. I am satisfied. Whereas before I ate until there was no more room left.

If that’s something that you’re doing where you’re just like you have to unbutton your pants and you couldn’t go up and walk around the neighborhood after a meal. That is a really good place to start, that doesn’t require much of you other than just paying attention and being like, “Maybe I’ll stop a little sooner. Let’s experiment with this.” It’s a huge way to move toward not overeating without any crazy tools, or tips, or tactics.

Ryan: And another good indicator is taking a deep breath while you’re eating too.

Maggie: Yeah, slowing down for sure. You can put your fork down in between bites, eating without your phone. A lot of us are distracted, especially if you’re a busy parent. If your dinnertime is anything like my dinnertime, it’s just freaking everybody needs something. And I rarely get to just sit down and eat a meal in peace. You still have to stay conscious and be like, I’m not going to just shovel food in my mouth and not even give my stomach a chance to tell my brain, hey, that’s good, because I didn’t hear it because I was in such a rush.

Ryan: Eat slow and enjoy it.

Maggie: Yeah, enjoy your food.

Ryan: I’ve been doing that lately.

Maggie: Yeah?

Ryan: Yeah, I just eat really slow.

Maggie: Yeah, I know, I notice because – just kidding. I’m like, “Alright, it’s time for me to make my dinner.” We literally, me and Ryan don’t eat dinner at the same time.

Ryan: We can’t.

Maggie: Someone needs a snack, and a drink, and help with their homework. And that’s just the stage of life that we’re in. So trust me, if we can do it, you can do it. We have to just – Ryan’s just over there eating slow by himself blocking out what’s around him just like this is for me, this is my moment. And I wait till the kids have had dinner, and Ryan’s had dinner and then I make my dinner. And I sit down, and I have my dinner in peace. But that’s just, a lot of people use those kind of situations as excuses for why they can’t take care of themself.

God forbid, I make myself a different meal than the family. Ryan and I have the same dinner once a week, you guys, maybe. Most of the time we don’t. The kids, they don’t eat what I eat. Maybe they eat what I eat once a week. Everybody’s eating different food. And I spend zero percent of my time thinking about how inconvenient that is or what a pain it is. Or I just I don’t even have those thoughts, zero thoughts like that.

So watch out for what’s stealing your mental space when it comes to the reasons why you can’t do what we teach on this podcast, why you can’t stop overeating, why you can’t stop emotionally eating. You can but it’s going to require you to show up in a different way than you’re used to showing up. And a lot of us are showing up with a lot of excuses for why, it’s just really hard. It’s just harder for me. And as long as we believe that we’ll never go to work to finding solutions rather than talking about why it’s so hard for us, asking ourselves, how can I make this easier for myself.

Taking into account the circumstances that we’re each individually navigating around mealtimes.

Ryan: That’s all I wrote down. What have you gotten on your phone?

Maggie: I asked on Instagram if people had any questions. Honestly, I haven’t even really gone through these. Getting out of a major funk.

Ryan: It’s a big one.

Maggie: I feel like we’ve done a podcast on this.

Ryan: We sure have. But if we were to answer it in three minutes, how would you answer it?

Maggie: Stop telling yourself you’re in a major funk is the first thing I would say.

Ryan: But I feel like I’m in a funk though.

Maggie: And that’s a lie. That’s not true, it’s not.

Ryan: Well, why do I feel this way then?

Maggie: Because of you’re telling yourself you’re in a funk. If we were going to get specific it would probably be like I haven’t been able to stick to my plan for two weeks. There would be specifics there. But the first things first, you guys, you’ve got to pay attention to how you’re describing stuff and the story you’re telling around the fact that you haven’t been following your plan lately. That’s the fact. Then we just go to work on how do I follow my plan more. I’m telling you this because it’s going to help you, because it’s going to help you to find solutions.

Because what she wants is a solution. She wants to get out of her funk. So first let’s stop calling it a funk. Let’s get really specific on when you say you’re in a funk, what does that look like?

Ryan: It’s like I ate kids’ snacks for two days, I dug myself into this hole.

Maggie: No, dug, there’s no hole.

Ryan: No, I know. I know there isn’t, but this is where their minds are at.

Maggie: What your brain does.

Ryan: And I’ve been there too. And then I continued doing it for a couple more days. And every day I keep doing it the hole gets deeper. Now I feel like I can’t get out of that hole. I feel like I’m in a hole that is too deep, and no one gave me a ladder to get out. How do I get out?

Maggie: You have to stop telling yourself you dug a hole and you’re so deep and no one will give you a ladder. Do you hear yourself right now? That’s all we do though.

Ryan: I’m trying to paint a picture of how everyone feels.

Maggie: I know. Hello, dude, I coach people day in day out.

Ryan: I know.

Maggie: But that’s the thing, we don’t realize how much stuff like that stands in our way. I fell off the wagon, dragged it into the woods, lit it on fire. Okay. So that’s why it’s really important, especially if you find yourself using that very flowery descriptive language to describe the shit storm you must be living in. We want to just first bring the volume down on that and get really factual. If I were to watch you, if I had a camera in your house what would I see? What are you doing? What are you not doing? Those are the facts.

There’s no hole. There’s no digging. There’s no ladder that no one gave you. That’s not, none of that’s real. That’s a story that you’re using against yourself to keep yourself stuck and to place yourself in a funk.

Ryan: I was painting a picture because that’s…

Maggie: You did, I get it. But do you see, there are facts and then there’s what you choose to do with those facts? I have not followed my plan, alright. What did you say I ate kids’ snacks for two days? And then what you continued to do was to beat yourself up every single day that you went deeper. Didn’t go deeper, you just started laying it on yourself, telling yourself that you’re screwing up, you’re never going to get this, you’re broken, it’s not on the cards for you.

That’s what I see. That’s what I see as a proverbial hole. You’re taking yourself deeper and deeper into this hole. And so the first thing we’ve got to do is to just get really honest. What actually happened? You’re not following your plan. So you had a story that is the same as my story, but your story included a hole and it was so deep, and a ladder. Mine just included, I have made a plan for two weeks, I haven’t followed it for those 14 days. And then there’s no – it’s not drama, it’s not. We just look at the facts.

And it’s like okay, so when I say I’m in a funk, when I say the hole is deep what I’m really saying is I’m not doing the things that I need to do. So then we get to work on what do I need to change? What do I need to tweak? What do I need to up-level so that I can start making it easier on myself to follow my plan just for today? And we take something that feels like this powerless metaphor, and we take it into a very easy bite sized next step. You guys don’t need the whole map. You literally need your next right step.

And most of us really get bogged down because we’re looking for what’s the game plan? You don’t need a game plan. You need to eat the breakfast you planned. That’s what you need to do today. You don’t need to see the whole map. You need to eat the breakfast. What have we got to do so that the breakfast you write is the breakfast you eat? And people are like, “Well, that’s not complicated enough. That’s way too easy.” And it’s like, yeah, well, you’re making it way too complicated in your hole without the ladder. I’m trying to just help you with that next step. So I’ll never forget that.

Ryan: Holy shit. That was dope though.

Maggie: That’s such common wording.

Ryan: Yeah, I know.

Maggie: I think I literally have a video inside my group that is like, what to do when you’ve fallen off track. And in that video, I’m just like, “I’ve fallen off track. I’m off the wagon. I’m off the boat. I’m in the hole.” We all use wording like that. And what it does is it detaches us from reality. It makes everything seem bigger than us. It makes it seem like a much bigger situation than I need to figure out how to follow my plan.

I need to start troubleshooting for following my daily plan rather than continuing to tell myself I’m in a funk and I can’t get out of it. And it’s so deep that I don’t know if I’m ever going to recover from this.

Ryan: Make it an easy plan to follow.

Maggie: Yeah. You just have to just take it to its most basic level of how do we make it so this is foolproof that I follow it.

Ryan: I love that.

Maggie: We’ll probably need to wrap it up so let me see.

Ryan: A couple more.

Maggie: How to transition to your plan from a very restrictive plan without gaining. How to transition to my plan, is that what they’re asking?

Ryan: Wait, say it again.

Maggie: How to transition to your plan from a very restrictive plan without gaining. So how to transition to what I teach versus a restrictive plan.

Ryan: Or just my plan is way too strict right now and I need to not plan so strict. So how do I figure that, what my plan should be without gaining weight? Say I’m eating 1200 calories or whatever, I’m not planning enough food. And I don’t want to be so restrictive, but I’m also scared of gaining weight.

Maggie: Yeah, there’s no fortune teller here. So no one can tell you ahead of time how to avoid that. But I don’t want you to underestimate what we discussed at the beginning of this podcast which was you don’t know the damage that your restriction is already causing. And a lot of the time the advice I have to give my clients is that they need to eat more. They need to be less restrictive with their planning. So you may think you’re switching to something less restrictive. But if your restriction right now is a problem for you, which I assume because this question is coming in.

Why would you switch if your restrictive plan is working, why are you looking to do something else? You may find that in switching to a less restrictive plan you’ll have more success because you’re not teetering between restriction and YOLO mode. Does that make sense?

Ryan: They’re wanting to remove the constriction without gaining weight. They’re afraid they’re going to gain weight.

Maggie: But being afraid you’re going to gain weight isn’t something that’s guaranteed. That’s just your thought. That’s a belief that a lot of people have. If I’m not as restrictive I’m going to gain weight. And in my experience, I have found that that’s not the case. When you’re less restrictive you do less of the boinging around from the restriction to the binging. And so it’s again that happy medium that will cause, I would just encourage you to allow yourself to be surprised because you could be wrong.

You very well could be wrong because what I hear is you switching to a plan that’s more balanced. More balanced is going to actually speed you up. You think it’s more restriction. I think it’s more balance.

Ryan: Yeah. Here we go, here’s a really practical tip. Change your plan, be consistent with your new changes, get on the scale every day. What happened over 30 days? Did you gain weight? Okay, you’re eating too much food. It’s very simple.

Maggie: Yeah. Do not look at it day by day, look at it week over week minimum. But the real data you should be taking is month over month.

Ryan: And you’re not going to make a plan that’s going to cause you to gain 10 pounds over the month.

Maggie: Otherwise you know you’re way overdoing it. You’ll know that because of how you feel in your body when you’re eating. You’re going to feel like you’re eating too much. No one just gains 10 pounds in a month without being well aware that they’re really overeating. When I gain weight there’s no confusion. I know because I’m eating way more than I normally do. There’s no confusion. So just don’t use it as an excuse to go from your super restrictive plan to your free for all plan. That’s not what I teach. I don’t teach free for all planning.

Ryan: You have to be consistent with your new plan and you have to be collecting data.

Maggie: Yeah. Let’s see. Changing eating routine when it’s no longer working for weight loss. I think you have times when you’re like, “I think I’m going to change this.”

Ryan: Well, no longer working for weight loss.

Maggie: Is subjective because, well, that’s just the amount that you’re eating.

Ryan: Yeah. I think it just seems like their plan isn’t working. They’re not losing weight anymore.

Maggie: Yeah. I like to approach any planning with my weight loss protocol. That’s what I would consider to be a protocol. It’s the thing that you’re doing basically daily. I really like to move into those things thinking this could be a really good change for me. I think a lot of people make changes from fear. And they’re just like, “Well, I don’t know. That last question was like, well, how do I do without gaining weight?” Rather than focusing on how awesome would it be to have a more balanced plan? Her focus was, how do I do it without gaining weight.

Our focus isn’t even on the right place when we make changes. It’s focused on what we’re afraid of. But then all the action we’re taking is from fear. So it’s really important to know that when you are deciding to make changes, ask yourself why you’re making them. Ask yourself, is this change coming from a restrictive mindset. And then just be curious that rather than being like, “Oh, I hope this doesn’t go wrong.” So many of us make decisions like that. I hope I can keep this up. I hope I don’t fail again. Rather than being this could be amazing for sustainability.

This could be just what I need to feel more balanced. I choose those thoughts on purpose all the time because they feel really, really good for me and they create a good experience with the changes that I make. And I always know that I can change my mind again if I want to. That’s another thing to – probably a good opportunity to remind everyone. Your choices aren’t forever. You can always rechoose again. So don’t get scared when you want to try something new and you’re not committing to it for the next 20 years. You’re not signing a contract. You’re just testing something out.

So set yourself up for success the best way that you can by being open to that success, to being open to that it will work versus why it’s going to fail. Don’t you think people do that all the time thinking in terms of how this probably won’t do the trick, how it won’t work like it did for that other person?

Ryan: Well, it’s just this lack of being willing to experiment too.

Maggie: Yeah. But we’re so willing to experiment because we’re so afraid to be wrong. And I want to encourage you guys to allow yourself to get it wrong sometimes.

Ryan: A lot of people toy with the idea of changing their plan too because they’re not seeing results when the reality is they’re not even being consistent in the first place.

Maggie: Yeah. And then you find yourself in this pattern of constantly hopping from one thing to another, one program to another, one method to another, one diet to another. And then you never get the chance to see if it works. It’s just a hodgepodge of different tactics.

Ryan: Yeah, before you change your plan, I would recommend tracking your consistency with your current plan too and actually being realistic with how consistent you’re being.

Maggie: Yeah, because what’s in the thing when you’re weight loss plan isn’t working? Let’s get honest with whether or not it’s actually working, or whether or not you are working it. Because for the most part you could lose weight 300 different ways. There isn’t going to be one way that’s going to work better. All of them work really. You’ve just got to find the one that works for you that you can do long term. Don’t be hopping to a new diet and a new plan every two weeks, month, three months claiming it’s not working, and you weren’t doing anything toward it.

Ryan: Yeah. Well, this was fun. We should do this more often.

Maggie: Yeah. We’ll have to collect more questions.

Ryan: Alright.

Maggie: Alright, see you guys next time.

Ryan: See you.

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