Monthly Archives: December 2017

Dec 31

New Years Weight Loss FAQ

By Josh Hillis | Uncategorised

What’s cool about having done this for 15 years, is that we know all of the questions that people ask every New Years.  The New Years questions are actually the perfect place for you to start.

Should I do this cleanse/magic diet?

This is a common question because people have that feeling of being “super motivated.”  You want to do something hard and exciting and really see results this time.

There’s a superstition created by our media that says that super hard crazy restriction, magic foods, or avoiding food groups is the key to weight loss.  This, of course, is false.  Calories determine weight loss.

You can lose weight in any amount of caloric deficit.  What we what to do is work on the skills that have people reduce calories and lose weight:

  1. Waiting until hungry to eat
  2. Eating 3-4 meals per day (no snacks)
  3. Eating mostly whole foods
  4. Plating meals ¼ protein, ¼ carbohydrates, ½ vegetables, 1 tablespoon fat
  5. Eating just enough (stopping before too full)

If you really take a look at the above skills, it’s pretty obvious that if you were doing all 5, you would lose weight.  

There’s no reason to get distracted by “magic foods” if the issue is simply that you’re snacking too much between meals and after dinner.  Let’s focus on the big, important stuff, and not get distracted by things that don’t make a difference.

Will this supplement help me lose weight?

It's possible, but most people that try to lose weight without changing their diet end up the same size or heavier. A person may initially lose a couple pounds but they come back.  If you have weight to lose, it's not because you're lacking a supplement, it's a result of what, when and how much you eat. And popping a pill or drinking a tea won't help you solve those real issues behind your weight.

Working on your eating skills is so effective that you won't need any supplements

Should I count calories?

This is a better question.  

The answer, though, is probably not.

Counting calories is kind of like if you were playing basketball, but instead of passing shooting and dribbling (playing the game) you just stood and looked at the scoreboard, trying to will it to be different.

In reality, what you want to work on is playing the game really well.  That means working on food skills:

  1. Waiting until hungry to eat
  2. Eating 3-4 meals per day (no snacks)
  3. Eating mostly whole foods
  4. Plating meals ¼ protein, ¼ carbohydrates, ½ vegetables, 1 tablespoon fat
  5. Eating just enough (stopping before too full)

If you do the above five food skills, you’ll be in a caloric deficit automatically, and you’ll lose weight.  Focus on the actions that put you in a caloric deficit.

Can I do more than one food skill?

Now we’re getting to even better questions!!!!

In the past, we tried to dial people back to one skill at a time.  The idea was simple: Lets focus on one thing, and really be successful at that one thing, before moving on.  We’ve changed our tune in the last couple years.

If you’re feeling super “motivated” at New Years, DO ALL FIVE.

Seriously, jump right in and do as many as you can.  Just don’t stress out of some of these are hard.  They are hard.  And they’re worth it.

If you really want to rock this January, do them all.  They’re the same 5 skills you’ll use to maintain your weight loss results for the rest of your life, so get as much practice as you can!

Just make sure to hold them lightly.  If you start to feel less “motivated” in February and March (most people do) you can dial it back to practicing 1-3 of the skills, and then slowly ramp up over time.

Why Do You Keep Putting “Motivation” in Quotes?

Well, mostly when people say they are “motivated,” what they mean is that they have a feeling or an emotion that they want to do something.  That feeling can be really useful for getting started.

The issue is what happens in February and March when you no longer “feel motivated”?

That’s when the game actually begins.  That’s when we play the game of how to fit these same skills into your life, at different levels, over a lifetime.

Ultimately, what will have you maintain the results you get is doing the food skills because they represent the kind of person you want to be.  

Generally, people are parents to their kids because it’s important for them to be parents to their kids, not because they feel “motivated.”  No one gets a four year degree in college because they were “motivated” the whole time — they did it because it was important to them, and they kept working at it when they didn’t feel “motivated.”  Weight loss and healthy eating works the same way — to keep going you have to get clear about the kind of person you want to be.  

Your weight loss results will last a lifetime if they are a combination of:

The kind of person you want to be

The most effective food skills

But it’s ok if you start with “motivation.”

Why Food Skills and Not Diets?

Most of our clients have failed at white knuckling diets at least 10 times before.  They find that food skills work where diets have failed.

It just makes sense — food skills are the actions of weight loss.

Why These Food Skills?

  1. Waiting until hungry to eat
  2. Eating 3-4 meals per day (no snacks)
  3. Eating mostly whole foods
  4. Plating meals ¼ protein, ¼ carbohydrates, ½ vegetables, 1 tablespoon fat
  5. Eating just enough (stopping before too full)

We continuously pour over the research on which food skills have people lose the most weight and keep it off for the longest.  

We also look at the research on which food skills positively impact people’s relationships with their bodies, repair issues with emotional eating, and increase well being.  

We find that the One by One Nutrition food skills are the ones that work best for all of these, from weight loss to well being.

What if I Have Trouble with These Food Skills?

Well, the food skills are probably the opposite of how you’ve been eating all of your life.  So, we’re doing a full 180°.

It’s kind of like, the way most people eat is the way you would eat if you wanted to be hungry all of the time and gain weight.  We flip all of that completely backwards, so you’re satisfied all of the time and lose weight.  But that also means that we’re filling in a lot of skills-gaps that people have.  That can be tough.

Many of our food skills have subskills.  For example, if a person struggles with Eating Just Enough, we can take a look a some of the sub-skills that make up Eating Just Enough:

  1. Eating slowly
  2. Taking half time
  3. Boosting veggie intake
  4. Eating without screens
  5. Eating carbs last
  6. Eating protein
  7. Planning the next thing
  8. Sensing diminishing returns

We can work on any one of those sub-skills, and then come back and have Eating Just Enough be more successful.  The important thing to know is that we’ve got a complete system, and we have tools specifically designed for you to use whenever you are having a tough time.

Also, we don’t expect you to be able to read a list of skills and just implement them.  That would be silly.  That’s why we created free courses for each of the skills.

Also, many people need coaching.  That’s actually our business, and that’s why we can give all of the courses away for free — many people make use of a One by One Nutrition Coach to help guide them through to tough spots and set them up to be successful with a custom food skill plan.

But, in the meantime, you can start with one of the 25 free courses here:

https://onebyonenutrition.com/diy-coaching/

Dec 16

Frustration Proofing Yourself

By Georgie Fear | Uncategorised

I'd say 50% of my clients had a terrible day on the Monday after Thanksgiving this year.  Everyone knew what to expect from the actual holiday, but that first day back at work, WHAM. 

I got a sense that the difficulty of the post-holiday Monday was a complete surprise to most of the upset people, and seemed disturbing, as if it were potential indicator of a greater, serious, problem. There was a lot of stress, frustration and regretted food behaviors on account of these feelings.

It has led me to think more about how I can help people predict these not-so-obvious emotional and nutritional challenges. How can these peak frustration days be... more manageable? 

The first day at a new job many of us expect to be tough, but I see that difficulty and overwhelm persist for about two weeks. Similarly, planning for how a person wants to eat and drink while ON vacation is common, but frequently the returning home can be a rocky re-entry.  If you ever wondered if you were the only one feeling a little crappy every single Sunday, you aren't! Lots of people have a wave of anxiety or blues as the weekend draws to a close. Having people come stay at your house is definitely stressful, no matter how much you love them and have looked forward to their visit.  

When you have events or transitions like this on the horizon, you might plan ahead to clean the house or buy a new outfit, and I'd like to suggest that you also anticipate nutrition challenges that will be involved. Anticipating unpleasant feelings will not necessarily make them any less intense, but it will help you not be taken by surprise so you can accept and cope with them more purposefully. And you might be able to show yourself a little more compassion and kindness in the moment.

And The Bigger Issue: Completely Unpredictable Turbulence

If you've been alive more than a few days, you've witnessed how some difficult things are just going to pop up by surprise. Someone makes a rude or hurtful judgement about you, the roof starts leaking, your tooth starts stabbing you with pain... and there was no predicting or preparing possible. I would say the vast majority of emotional stressors that I talk with my clients about are of this type. The things that cause the most nutritional trouble are surprises.

So what can you do? I call it expectations management, and it entails approaching the world with a mindset that is expecting and accepting of a wide spectrum of outcomes, some of which will be wonderful, and some of which will suck.

Perhaps it is a human default to expect others to behave in the same way we would, and for the way the world operates to be efficient and fair. I value efficiency and fairness, and I would LIKE other people to know how to navigate a four way stop. But, I have a choice, I can expect that not everyone will behave like me, or get frustrated because I expected them to and they didn't. 

Day to day, having expectations of a day that everything is going to go smoothly will mean we're disappointed a fair chunk of the time. I am mildly worried when I ask my clients what challenges could pop up in the coming week and they say "nothing". I love the confidence, I admire the preparation that they have done to help set themselves up for success, and yet I'm fearful their computer will crash, their assistant will double-book them, and they will be blindsided. 

So my suggestion if you find yourself frustrated often is to try to broaden your expectations, and hold them loosely. Expect all types of people to cross your path. Some people are bound to be rude, others helpful and loving. It's not a reflection on you.

Frustrated with yourself? 

You will not be the same day to day, so it's unfair to hold yourself to a standard of equal performance 365 days a year. You'll have a range of ability, output, and success. Be human, it's ok. You can control your actions, words and choices, but you cannot control the impact they have on the world, so it's not a favorable setup to have a specific impact in mind. Focus on fair, flexible expectations for your effort you put in, and the choices you can control. 

By holding your expectations lightly, I'm referring to how we react to the inevitable gaps between what actually is, and what we wanted or expected.  By holding our predictions of the future with a light grip, we remember that things may turn out be different, but still be fine. We become more resilient and adaptable, and we can thrive in an ever changing and unpredictable life. If you do feel yourself getting frustrated time to time, take a pause, and ask yourself what expectation you had that's not being met. Could you broaden it a bit, make it more realistic, or hold it more loosely?