Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I bring you more information about “self-sabotage.” In the previous episode (TFE 25: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ ), I gave the “thinking and feeling”

aspects of “self-sabotgage.”

Now in this episode, I dig into practical tips for “self-sabotage.”

How can we avoid “shooting ourselves in the foot”? What can we do practically to help ourselves not go off and on our plan and then start again and again?

Of course, the teacher in me (language arts lady) had to do a quick review of episode 25—Pick-a-Protocol so you have a food protocol firmly in place (TFE 21—One BIG Decision to Make Ahead of Time: https://donnareish.com/think-feel-eat-episode-21-one-big-decision-to-make-ahead-of-time/ ); work on/prepare thoughts ahead of time so that you are ready with more helpful thoughts when the “quitting” or “giving in” thoughts come; plan your food each day (TFE 22—The Daily Decision to Make Ahead: https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/ ); and more “thought-related” topics.

Then we dug right into half of the practical tips (other half coming next week!). These include working on stress management AND with tools that are unrelated to food or alcohol. Use stress management, pre-planned self-care, and sleep to help cortisol levels stay low so that you won’t “stress quit.”

Next came some practical, “do these” tips for sitting with urges. We have to get away from relying on willpower and white knuckling our way through urges to quit or eat off plan and instead use in-the-moment techniques that work even when willpower is waning as the evening draws near. Some of these include counting backwards from ninety, setting a timer for ten minutes, journaling, writing what you want to eat in your plan for tomorrow rather than eating it today, and more.

Finally, I did it again—talked about Dr. Stephan Guyenet’s The Hungry Brain and how we have to create barriers to hyper-palatable foods. I gave several practical tips here while also cautioning against using the barrier method exclusively. (See Motivating Monday’s e-article August 10, 2020: https://ckarchive.com/b/e5uph7h5rogp )

Find all of my episodes, outlines, and articles for my two weekly broadcasts:

(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/

(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/

Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://studio.youtube.com/video/13WnI2Mmdt4/edit/basic

See full article here: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://intermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.