By Kerrie Nygard

Kerrie bio pic new

By 2015 I had lost and gained the “baby weight” 5 times already. I was “fit” again but miserable.

I was constantly thinking about food. How much food? When could I eat food? What food do I get to eat today? What food is around that I shouldn’t eat? Round and round my thoughts went.

I remember being at work and all I could think about was a stupid protein bar in my purse. I wasn’t even hungry. On weekends I had bingy behavior. I did not trust myself with food.

I was in a battle with food, my body and my thoughts. I sought the answer in food plans and calorie counting but it just made it worse in the long run.

It took me years to figure it out but here are the 4 keys that freed me.

  • #1-STOP HATING ANYTHING ABOUT YOUR BODY: We think that if we fully accept our body, as it is now, then we won’t ever lose weight. This is a lie. We got it backwards. Permanent and meaningful change happens when we do the internal work on our thoughts to fully love our bodies now. 

Deeply and fiercely loving your body right now, before any weight is lost is the easiest way to lose weight and keep it off long term. Actions taken from unconditional love for your body creates the internal framework that will support the weight loss being permanent. 

This may feel impossible. You may feel plagued by negative thoughts about your body but with the right tools and skills it is easier than you think to rewrite those negative thoughts and truly love your body now, no matter what she looks like. 

  • #2-START LISTENING TO YOUR BODY: Guess what? You can trust your body. She is wise. She knows when to eat and when to stop.  She will let you know what she likes and doesn’t. She has been telling you how to feed and care for her but you haven’t been listening. 

In order to do this you have to drop out of your head and into your body. Stop all the crazy thoughts that your brain is throwing at you to eat random stuff or to eat past the point of comfort. Just pay attention to your body and you will be surprised at all the wisdom that is there. You don’t need a bunch of other peoples’ meal plans, you just need your body’s feedback and a willingness to listen.

  • #3 STOP RESISTING EMOTIONS: The desire to eat something when we are not hungry is an emotion. Desire is an emotion. We have three options to respond to any emotion we can…
    • Resist/avoid the emotion-pretend its not there, distract ourselves etc.
    • Act on it- Do whatever the emotion is pushing upon us to do. Like yell when we feel angry or be short when we are irritated.
    • Allow it- An emotion is just a sensation in your body. You can allow the sensation to just exist. It is scary to do at first because we think it will grow. The truth is that resistance to an emotion is far more uncomfortable then just allowing the emotion. It may not feel great but it also isn’t a problem, just something to be felt.

When the desire or urge to eat something comes and you are not hungry don’t resist that urge. Don’t try to distract yourself from it. Simply allow the sensation to be there. It is called processing or allowing an urge. As you do you will realize that it leaves fairly quickly, it isn’t a problem. 

For me an urge feels like pressure in my throat or chest. I allow myself to feel an urge and then it lifts and I go on with life. Overtime allowing the urge without resistance or acting on it deconditions the brain from sending the urge anymore. You actually decondition your brain from continuing to send the urge.

  • #4 STOP GEARING UP FOR A BIG CHANGE:  Diet mentality is founded upon making a big change and forcing and focusing on it until your willpower gives out and you “give in”. Then comes the shame and guilt. The solution to this shame is to find another diet plan and the cycle continues. 

We stop this cycle by ending shame and replacing it with step #1 above and also by not “gearing up”. Our brains will reject big changes 99% of the time. The sustainable approach is to make simple changes that give you the most traction for minimal effort. An example of this is to look at any calories that are coming from liquids.  

Every sustainable change contains these elements:

  • It is easy and small
  • It encourages you to continue
  • It fits comfortably in your lifestyle already.

Mindset is the foundation of everything when it comes to finding your ideal weight forever without the struggle.

If you are interested in my free live online workshop “ In Control with Food”

Click this link to register. It runs Oct 24-26th.

www.kerrienygard.com/incontrol-workshop

Find more MOMMY MINDFULNESS.

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