Alright, I don't know where my brain went when I figured I'd only be doing one post this week, so Hello Again all!
Thank you for checking in and sharing a little about yourselves, your week and your goals.
The staff psychologist of the McDougall Program has a weekly podcast that I enjoy listening to. It is not specific to WFPB eating, answering listener questions across a multitude of situations from the context of evolutionary psychology, but this week I thought that one of the discussions would be of interest to any of you that struggle with that desperate feeling that can occur when you decide that you want to make big changes in the way you are eating.
Starting at the 43 minute and 22 second mark of the podcast, a listener asks:
Listener wrote:What can I do with the high anxiety involved with knowing it's time to get with the program and eat and drink healthy? There's times in my past where I've acknowledged what I need to do, but just that acknowledgement leads me to go overboard knowing that I won't be able to have something anymore. What's the best approach to this situation?
BeatYourGenes: Episode 93We think of self-esteem as something given to us from other people. We imagine when we set a weight-loss or fitness goal how we are going to feel when the people around us notice the changes. We think this is what will bring us happiness, but that is simply not the case, according to Dr. Lisle.
It is actually what he calls our
internal audience, which is a self-contained proxy for a generalized external group (right inside our own heads) that is responsible for those motivational feelings. Unfortunately, because we've probably tried to lose weight before, our internal audience is a tough crowd to convince that we actually mean business this time. This is why getting started on a weight loss journey can be so tricky, there is a lag between getting started and the feelings of motivation/esteem needed to maintain momentum. (I think this is one of the reasons why we tend to freak out at the thought of
giving up all of the foods we think we love, because we don't trust that we can really do this yet and without that trust
forever is just too long a time to contemplate doing something that feels so uncomfortable and wrong.)
He suggests thinking of a healthy change in your life as a 60 day experiment, because it takes about that amount of time to see some very real results through hard work and diligent effort. It takes about that amount of time for you to begin feeling like you are doing well and get out of many of the motivational traps he has discussed in
other lectures. A limited time experiment also eliminates that fear of having to give something up forever.
The biggest insight of his career is that the self-esteem mechanism is dynamic and our natural intuition about how it works is incorrect. By building up the skills necessary to achieve a goal you will begin to feel good about that process because your own mind is telling you that other people will like what you are doing. This will make you feel happy (and thus motivated) until those real people in your lives actually do notice all of that effort and progress.
To me, this acts very much like a positive feedback loop - your internal audience says
good job, which amplifies your motivation and efforts, which are then even more noticeable to those around you, who then send positive esteem signals, which amplifies your motivation and efforts, and so forth and so on...
Dr. Lisle wrote: The vast majority of human happiness comes from esteem signals from other people and understanding how to shift those signals is central to understanding the mechanics of how happiness works.
My weight loss for the month of November was very very small. After my successful
October Challenge (with
pictures) I drifted back into more comfortable patterns and that is not going to get me where I want to be. I am going to take Dr. Lisle's suggestion and give this a very real go for 60 days. I'm taking some deep breaths right now because I already feel the pinging at the back of my head resisting. I'm already working through the extinction burst of stopping my habitual night time snacking (See
The Cram Circuit webinar for an explanation if you are unfamiliar with what I am referring to). I'm going to fight that caged feeling because I know it will pass.
I can do this....
and so can you!
Best wishes to everyone this week.
Amy XO
Here are the results for the first week in December:Next Weigh-In is on Friday, December 8th, 2017Total group loss reported in 2017: 757.66 pounds
December 2017 Weight Loss Group :: Monthly Weigh-In Results
Total group loss in January 2017: 137.25 pounds
Total group loss in February 2017: 102.91 pounds
Total group loss in March 2017: 111.3 pounds
Total group loss in April 2017: 56.1 pounds
Total group loss in May 2017: 41.8 pounds
Total group loss in June 2017: 44.4 pounds
Total group loss in July 2017: 34.9 pounds
Total group loss in August 2017: 59.6 pounds
Total group loss in September 2017: 41.9 pounds
Total group loss in October 2017: 41.7 pounds
Total group loss in November 2017: 70.4 pounds
Total group loss in December 2017: 15.4 pounds
Week ending 12/01/2017: 21 participants reported a total loss of 15.4 pounds
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Werner1950 - 2.0
CamiJb - 8.0
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Total gains: 10.0
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Suey51 - 1.0
Katie3 - 0.2
Stillcrazy - 0.0
Anne57 - 2.2
Petmomful - 1.4
Galooop - 11.2
Zsilent1 - 0.0
Wild goose - 0.2
Moonlight - 1.0
TrimFitMe - 0.0
Angmccon - 0.2
Svenja - 4.0
Dwf888$ - 2.0
Purposive - 1.0
Topview - 0.0
Sundog - 0.8
AnnaUK - 0.0
StarchyMe - 0.0
amandamechele - 0.2
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Total losses: 25.4
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Total group loss in December 2017: 15.4 pounds
Week ending 12/01/2017: 21 participants reported a total loss of 15.4 pounds