New way of life: Part III/III of my weight loss journey

I discovered this new plan by joining Self Coaching Scholars, an online life coaching program. Brooke Castillo who is a certified life coach developed it. Check out her website: She offers several program: Overeating, over drinking, how to feel better, entrepreneur, just to name a few. If you join the monthly program, you get a new topic and workbook to focus on each month such as relationships, dealing with emotions, setting goals, time management, etc. It is well worth the money. I have enjoyed it so much and it has changed the way I see things. She encourages us to be observers of ourselves and others without judging and how to handle any emotion so you don’t have to eat, drink, or shop to numb your emotions.

My typical day consists of writing down what I will eat 24 hours in advance, and I eat lunch and dinner, no snacks. I have coffee with heavy whipping cream in the morning and then my eating window is lunch at 12:00 which consists of a salad with 10 ounces of veggies (pre-packaged is fine), 4 ounces turkey, 1 slice full fat cheese, full fat ranch dressing 2 tbsp (no preservatives), 1 small apple. Then I eat dinner 6:30 which consists of 4 ounces of pork chop, steak, chicken, sausage, etc. asparagus or some type of vegetable,  real butter and/or 1/4 large avocado, possibly small amount of rice, potato or beans. I am not hungry in between meals and I am not hungry at night which is huge for me. Occasionally if I am starving at 11 am or 5: 30 pm I will have a tsp or tbsp of almond butter but that is something I have had to work on not making into a habit. I eat 1 row of 80% dark chocolate once a week. I also drink 5-7 ounces of dry white or red wine twice a week. It is not on the plan but I plan it in advance that way my brain is in control and not my emotions.

The goal of this eating plan is to make food as boring and easy as possible so you don’t get so much pleasure from your food. We should be getting pleasure from our family, friends, activities we enjoy, working on our goals instead of all of pleasure wrapped up in food and alcohol. I have so much time now to do other things. Planning what you are eating in advance frees you from making impromptu decisions that will usually have you eating off plan and takes all thought out of it. I eat what I said I was going to eat, which makes it so easy to stick to the plan. I can go out to any restaurant, google the menu ahead of time, and pick a protein, vegetables or salad and have ranch or caesar dressing or a potato with butter if I want. Even if the menu is not available online, you can ask for grilled chicken, salad and caesar or ranch dressing anywhere.

I realized over the past 9 months of eating on this plan and continuing to lose weight (46 lbs down and 9 to get to goal weight) that this is not a diet, it is a way of life and my body is loving it. That said I do crave certain foods. On this plan you can have what Brooke calls a “Joy Eat” once a week and it can be any food you want. Today I had 1/2 Rueben sandwich on rye bread and sometimes I have pasta, pancakes or dessert. Initially I was afraid I would go hog wild but I am learning to manage my mind and my emotions around food which is what will help me keep it off.

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