Georgie Fear RD CSSD is the Chief Science Officer of One By One Nutrition. She is also a coach, a lover of helping people, and the author of Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever. One By One Nutrition helps people achieve and maintain healthy weight, and Georgie has the scientific knowledge to back up her teachings.They offer courses and an entire system backed up by research to achieve the healthy wins most people want. They use a skill based system based on empowerment. They offer courses, a DIY system, and coaching. Along with a blog full of useful information. Georgie talks about her love of nutrition. Her work with her business, working online, and how she has had a back issue.Today’s topics include: Georgie shares how she went to school and almost got her PhD. She didn’t quite finish because she was ready to start working with people right away. She also worked at a hospital in clinical nutrition. Georgie and her husband started One By One Nutrition in 2012. They have clients that are interested in weight loss, fitness, and nutritional balance. How Georgie tried yoga, but it hurt her back. She has a chronic pain issue. How Georgie did everything up to the editing of her dissertation. How Georgie worked with athletes at Rutgers. 16 behaviors and an alternative to dieting. Habits and diet sustainability. There are more than 16 skills for being healthy and lean. The importance of eating just enough and then stopping. Getting the signal and obeying the signals are two different things. The idea of health skills more than habits. Calling something a skill enables people to become better at it. Eating mostly whole foods and getting your calories in three to four meals a day. Habit formation can be difficult because it takes a deliberate practice. Eat unprocessed foods and then dive into the macros. Stress management, sleep, excuses and other things that affect health and weight loss. The one plate method for portion control. The importance of not eating while watching TV. The part of the brain that forms the food memory isn’t stored accurately if you eat while watching TV. Slow down and reduce distractions when eating. Set a timer. How having support can make a difference to your weight loss health. It also helps meet our needs as humans. People feeling lonely and isolated and eating too much. Let yourself eat freely on special occasions. Making choices and not restricting meaningful foods and events. How helpful it is to learn to question your own thoughts. Menu of sabotaging thoughts that Georgie mails to her clients. Artificial associations. Identifying what is tripping you up and preplanning responses. Nutritional reasoning. Having nutritional food when you are hungry again not before. If you are not hungry, there is not a good reason to be eating. Plan your meals so that you are hungry and so that you can enjoy them. Abandonment of the goal. When we question our desire to lose weight at all. Recognizing sabotaging thoughts and care about losing weight. Research and the food categories of what we should eat

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