[00:00:00] Melissa: Hey, I'm Melissa LaGrant, licensed nutritionist and creator of drop the diet weight loss. I am on a mission to help women drop the fad diets and lose weight in a way they love for the last damn time. I know you're ready to end the yo-yo dieting and do this weight loss thing for good. So let's go. Hey, Hey, and welcome back.
[00:00:30] We are already into the third week of January. So I wanted to check in with you and see how it's going with the goals you set for the new year. This tends to be a time when some of that new years motivation might be wearing off, or maybe it's barely hitting. And that's completely normal because motivation comes and it goes, and you can't rely on it to always be there or wait for it to show up before getting after your goals.
[00:00:59] [00:01:00] Motivation comes from taking action. And if your nutrition and weight loss schools have kind of fizzled, maybe it's not the motivation. Maybe you started with something. That's just not sustainable. Something's super restrictive or extreme, or maybe you started way too fast out of the gate, starting with some things that you're just not ready for it yet.
[00:01:22] But what I absolutely don't want for you is to give up on your goals. You may just need to break them down a little bit more to start slower. A slow start is way better than a quick start and then get. ,
[00:01:37] if you're listening to this podcast, I know you're ready to make a change. And I want you to think about that. What's the change your after and what are your whys for improving your nutrition and or weight loss?
[00:01:50] Maybe you just need to dig a little deeper into those whys.
[00:01:54] And that's what I want to get into. In today's episode, I'm going to chat about the wise [00:02:00] job, how to nail down your whys and how to use them to propel you forward and really quick. Have you shared drop the diet podcast with anyone else? Like maybe your friends who have a nutrition or weight loss goal, I would be so grateful if you would share this episode with someone, you know, that might find it valuable.
[00:02:20] All you have to do from whatever platform you're listening to is tap the share button and send it on over. Thank you so very much for doing. All right. Let's dig in nailing down. Your whys is such an important part of this journey. So let's talk first about the wise job. And the wise job is to give you pause a reminder to think before you act.
[00:02:47] The why is not going to be this magical unicorn thing that makes everything and every decision easy. And I want you to know that because I know that in the times you do something you [00:03:00] didn't necessarily want to do, you're going to question yourself and say things like, well, I guess I just don't want this bad enough.
[00:03:08] You do want this you're here, but your why's aren't going to automatically make you do. But they will help to make you stop and think. And in that moment, you have to think to yourself, what do I want, do I want instant gratification now? Or do I want that gratification later, that feeling of pride, excitement, and joy for making the decision that's in line with your goals, writing out your why's for going after a big goal is such an important exercise to.
[00:03:42] Because it allows you to feel all the excitement for the things that you want. And I'm a big believer in having a big bag of Ys to dip into not just one overall big. Why? Because you're going to need different whys for different situation. [00:04:00] Sometimes you're going to need those big whys, like getting off medications, having the energy, to play with your kids or sticking around a long time for your partner.
[00:04:09] And sometimes you're going to need the wise, like buying clothes that you love or rocking out the bathing suit, or why is like becoming the person you want to be like someone who shows up for your. Or someone who doesn't use food to handle stress or to relax or to cure boredom. So let me give you an example of why you're going to want to have a bunch of why's.
[00:04:33] So let's say that you're going out for pizza with your family and you planned on having two pieces, ,
[00:04:39] But when that pizza is delivered to your table, and you're thinking about more than two pieces, your why of sticking around a long time for your partner may not be the one that you need in that moment, especially if they're challenged to hone in on it too, because in that moment, your brain will want to [00:05:00] justify with things like, oh, well, these few extra pieces of pizza, aren't going to matter all that much in the grand scheme of things, I'll just do better tomorrow.
[00:05:10] That why isn't working in this particular situation. But having the why of wanting to be a person who doesn't overeat and beat yourself up over, it might be the one that stops you after those two pieces, or maybe it's the why of buttoning your pants with a little more ease. Maybe that's the one that could work.
[00:05:32] This is going to take some trial and error. So keep playing around with them until you find one that works in that particular situation. Okay, so let's get to nailing down those whys. So here's what I want you to do. I want you to schedule five minutes for a sticky note party.
[00:05:50] And in that five minutes, I want you to write down all the why's that come up for you in that moment and put each one on a different note. [00:06:00] If you need a little inspiration, I'll give you a few questions to get those wheels turning after. Who is the person I want to become? What gets me excited about weight loss, what will change about my life when I reach my goal.
[00:06:14] And I want you to come up with at least five, and as you're writing these wise down, ask yourself, how does this, why make me feel excited, inspired, happy. Sometimes we write about the things that we don't want. For example, I don't want to think about food. Oh, think about what happens when you tell yourself not to think about something, it's all you think about.
[00:06:40] Right. I want your why's to be something that you do want something that resonates with you and that's exciting to you. Like, hell yes. I want that. So for example, if your, why was. I don't want to be unhappy, then take the inverse of that. And instead your why could [00:07:00] be, I want to learn how to be happy with myself and then ask yourself, what are the things you would be doing that would make you happy?
[00:07:08] Another example would be instead of, I don't want to reward myself with food, it could be, I want to learn how to reward myself without. Or instead of, I don't want to use food to relax. It could be, I want to learn how to be someone who can relax without food. So write about what you do want and list them all out.
[00:07:32] They all count. They are yours and they are not to be judged and know that the Y's change over time. The why's that get you started maybe different in a month or two. So you'll want to do this exercise every few months. And the last thing I'll mention about the whys is that , you have to constantly remind yourself of them.
[00:07:53] You can't just do this exercise once and expect the wise to. Show up when you need them. [00:08:00] So you could put these sticky notes up somewhere where you can see them often or write them down daily so that they're top of mind and you can practice your wise by rehearsing them in your head. So let's say, you know, you're going to be in a challenging situation, rehearse your wise before.
[00:08:20] And then in the moment you want to break your plan or overeat, remind yourself of your why's and what you want for the long-term not just right now. Remind yourself what you want for you. I'd love to hear how this sticky note party goes for you. So connect with me over on Instagram at Melissa Dalla grant.
[00:08:42] And let me know. Thanks so much for being here today. I'll see you next week.
