May 24, 2018
Hey guys! Welcome back to another episode of Waist Away: The Chantel Ray Way Podcast! Today, Chantel is talking to Dr. Glenn Livingston, Author of "Never Binge Again". Usually, we talk more about the health aspect of IF, but in today's show, we jump into more of the psychological side! Sit back and enjoy!
YouTube Version: https://youtu.be/yJYcYVDX5Bk
A Few Things We Mentioned:
Question 1 - 6:09
Q: I am a massive snacker! I love to snack and once I start eating, I have a really hard time stopping eating. That’s why I do really well if I open my window at night and not during the day, because once I start eating, I just want to keep on eating… but then at night I feel like I over eat because I waited too long to eat and I am hangry! Which do you think is better?
-Jill in Arizona
A: One of the big things I talk about in my book is that Intermittent Fasting alone is not enough to make a true difference. You also have to follow all of the other principles that I learned from Thin Eaters. One of the big ones is to only eat when you are physically hungry. Not bored, not stressed, not mentally hungry, which is what usually leads to a lot of snacking.
So I think the first thing here is to try to study your snacking habits. Are you snacking in the evening because you are watching TV or bored? What are some other activities you can do, like paint your nails, or give someone a phone call? Are you snacking in the evening because you had a long stressful day at work? Try a bubble bath or a Yoga class.
I am not saying that all snacking is off limits, but you will not see the results you want if you are eating when you are not physically hungry.
Question 2 - 10:00
Q: I feel like I am doing fantastic with my weight loss, and this podcast motivates me every day. I have noticed that I am losing a lot of weight in my arms and legs, but my stomach still has a lot of fat in it. I really don’t need to lose any more weight in my arms and legs- my belly has always been my trouble area. Are there any exercises or tricks you recommend to target this?
-Annabelle in NC
A: This is a great question, and I am with you Annabelle, I wish there was a quick fix exercise for belly fat! You are going to see 70% of your results from diet and only 30% from exercise. And these are conservative numbers…some people say that up to 90% of your results come from nutrition, and only 10% exercise. A tight core will help you burn more fat while you exercise, but the bottom line is that your diet is going to be key.
You didn’t mention what your eating window is, but if you’re stalling out, I always recommend taking a look at your eating window and seeing if it’s too large. Next, you want to consider what you are eating in your eating window. Are you sticking to 80/20?
Question 3 - 12:10
Q: I am getting discouraged because I feel like I am taking two steps forward and one step back. I feel like I’m losing like you know 2 pounds and then I’m gaining a pound and then I’m losing 3 pounds and then gaining 2 pounds and just constantly gaining and then losing and then I am gaining. It averages out to be about a pound a week that I am losing, but the up and down is so frustrating. And yes, I am weighing myself at the same time every day. LOL. Is there anything I should do differently?
-Katherine in Tampa
It is near impossible to eat enough in a day or two that would cause you to gain several pounds, so usually the increase in the scale number is due to water.
There are so many factors that come into consideration for weight gain, eating, drinking, peeing, pooping, exercise….they can all impact your body’s water composition and then your weight. Also, high carb and high salt foods can cause water retention and reduce poundage. Weight gain as a result of water fluctuation should normalize in a day or two, which is why you are noticing that your weight goes back down.
The good news for you is that while you are going up and down, you are noticing a downward trend and have lost a lb each week. That’s something to celebrate!
So try not to get too focused on the scale, and weigh yourself on the scale once a week at the same time of day.
Question 4 - 19:20
Q: I have been doing Intermittent Fasting successfully for about 3 weeks, but now I am having trouble sticking in my window and I am craving all kinds of stuff. Any tips for me? I feel like it should be getting easier and not harder!
-Erica in Norfolk
A: Congratulations on starting your journey! The good news about Intermittent Fasting is that it gets easier in time, just like most things. You didn’t mention what your eating window is, but usually when I see people struggling at the beginning, they have started with too small of an eating window.
I compare fasting to running. If you’ve never ran before, you definitely shouldn’t wake up tomorrow and attempt a marathon. You’d get hurt, and you probably would never want to run again!
Fasting is the same, if you have never fasted before, make sure you are starting out with an 8 hour window. As that becomes easier, or more manageable, reduce it to a 7 hour window, then 6. Don’t come out of the gate with a big 24 hour powe fast. That’s a recipe for burnout!
Once your body is used to that ketosis that comes from fasting, you will notice that some of the cravings go away. However, make sure that when you are in your eating window, you ARE eating the things you crave so you are satisfied. The whole point of this plan is to not deprive yourself of the foods you enjoy. Remember the 80/20 Principle- just make sure 80% of what you’re eating is whole, healthy foods, and 20% can be whatever else.
Hang in there!! Getting started is always the hardest part!
Question 5- 24:54
Q: Do you use Ashwagandha? Is so, does it actually work? I heard it speeds up the metabolism and helps in fat burning.
-Susan in Maiden, NC
A: **Not sure if you use this, I am assuming you do. Here is what I found about it**
Ashwagandha is an adaptogenic herb. Adaptogens are a unique class of healing plants: They help balance, restore and protect the body.
A lot of people use it as an anti anxiety or anti depressant, and some people use it to help naturally regulate their thyroid.
So, you asked specifically about weight loss and fat burning. If you are having a hard time losing weight because of your stress or thyroid issues- yes this will help!
It can lower cortisol levels by 28%, hike the BMR by raising T4 output, and bolster immunity. Rich in iron, it boosts RBC count and circulation, fights inflammation, and gives you energy! All of these things will help you with your weight loss.
If you decide to take it, it’s simple! You can just crush up leaves and put them in your water.
Question 6 - 27:00
Q: Hi, I am so glad I found your podcast it has helped me so much. I have not listen to all your podcast and maybe you have answer some my questions. Feel free to refer me to them.
I have been doing intermittent fasting for a while on and off (2014). I tried to get back to it soon after I stopped breastfeeding my son and for some reason its been hard (1year 1/2). I have recommitted myself to it, the past 3 weeks. I really want to close my window of eating to 5 hours to reach my goal of loosing 20 lbs. My biggest challenge is my inconsistent schedule. I have 4 kids (ages2-8). I work part time helping my husband in his business, I don't have set hours. A lot of times is easy for me to justify myself to eat earlier than my window of time because I won't get a chance due to unexpected events etc. Then I find eating later and more than I should because I want to sit and have dinner with my family. There is times I don't eat dinner and I will just sit with them. I used to eat from 11 -6 in part because I felt hungry or justify to eat because I exercised. I been working on my thoughts and keeping away from the kitchen, that has helped me to eat later. I now tried to eat from 1-6pm.
1) Any tips and suggestions that could help to stick to my window of eating on a busy day or in general?.
2)How can I work on my thoughts ( so that I am not eating because I exercise or out of stress, anger etc?
I been lifting weights (body pump) and doing cardio on a fasted state for several months. I usually don't have a problem but lately I been feeling not as strong or with less energy. I know what I eat can affect me my proficiency. What are some foods you would recommend eating? I am on a budget, I tried to eat beans, sweet potatoes eggs, salads smoothies, chicken. I really don't have time to make two different meals one for me and another for my kids.
Your help would be greatly appreciated. You have re-inspired me to do IF. I have lost 3 pounds the past two weeks. Thank you
- Alejandra in NC
A: Thank you so much for your questions. It sounds like Being a mom and running a business with your husband has your hands full and I am so proud that you are actively making the choice to improve your health and lifestyle!
For your first question, I would recommend to you something that I call a binge saver. This is something that you keep on hand as you are about to open your eating window that will keep you from binging out. An example of this is something high protein, like some almonds, celery with peanut butter, etc. Something SMALL! But when you get that hangry feeling, you’ll eat this binge saver just to tie you over until it’s time for your big meal. Without eating that binge saver, you will find yourself ravenous when you sit down to eat with your family and you will probably want to eat anything and everything!
As for what you are referring to as your thoughts, it sounds like you, like so many of us, can be an emotional eater. I did a whole podcast about this with a friend of mine who is a therapist, I definitely recommend you go back and listen to that! Also, we created a free online quiz you can access at chantelrwayway.com/emotionaleater . It will help you identify what causes you to eat, and will provide you with some helpful tactics to take control of your emotions!
As for recommendations for food, I put together what I call my 80/20 Recipe Collection and it is available at chantelrayway.com for only $4.99. In my book I talk about eating 80% healthy, whole foods, and 20% of whatever you crave. So in my recipe collection, the majority of the recipes fall under that 80% category, but I like to say that they are so good, they taste like they are in that 20%! And then I have some decadent 20% recipes. I think you will find that most of the recipes in there are pretty affordable. There is one that I LOVE called Crack Slaw, it is so cheap and easy, and you can feed your whole family for less than $10!
Question 7 - 37:00
Q: I have always heard that you should try to weigh yourself often so you should try to keep your weights consistent and hold yourself accountable. Lately I’ve been binge listening to all of your podcast over and over and it really helps me. I noticed several different opinions on the scale- one guy said that I should throw it out the window and not worry about it! But I’ve heard you say that we need to weigh ourselves to keep us in check. So what’s the deal- should I toss the scale or should I weigh myself every once in a while. And if so, do you have a scale you recommend?
-Jenna in Vermont
A: A little bit of both! I completely agree that the scale can be misleading. Like we discussed earlier, your water weight, your period, your poop and pee, your exercise can all affect your weigh in and can really discourage you. So you definitely don’t want to obsess over it. That being said, I do believe you want to track your progress- so yes, weigh yourself about once a week, at the same time, wearing the same thing (usually naked). Be consistent, but give yourself grace if it’s the week before your period, or you’ve been doing a lot of weightlifting. I always always remind people to only weigh yourself when you wake up feeling thin. If you’re bloated, don’t even jump on that thing!
I recently purchased the Nokia Body Cardio Scale and I love it! Not only does it measure your weight, It also measures your muscle and bone mass, your water, your BMI, your standing heart rate! And it syncs with an app on your phone. I highly recommend!
Question 8 - 41:20
Q: I have currently lost 14 pounds doing all of the principles in the Chantel Ray Way, but I didn’t work out at all. I really want to start working out, so I joined Orange Theory and started doing some heavy lifting at the YMCA. I love the feeling I get from working out, but it has really stalled my weight loss for a couple weeks. Do you think this is because I am working out, or is it unrelated, and do you think I need to switch up something with my eating?
-Barbara in Charleston
A: This is one of the most common questions that we receive! A lot of people will start with their diet and then start working out once they are feeling lighter, with more energy! 99.9% of the time, they will go from losing a pound or two every week to a stall. And yes this is completely normal! Your body is shifting and changing and building muscle- all reasons for this fluctuation or stall. The best advice I can give you is DON’T STOP! It sounds like you are getting a great mix of cardio and weight training which is awesome! The more muscle you have, the more fat you will burn. In the meantime, don’t obsess over the scale. If you really want to track your progress, take your measurements! You will be SHOCKED how much your measurements can change while your weight remains the same. Keep up the great work!
To learn more about the principles of intermittent fasting, purchase Chantel's book, Waist Away: The Chantel Ray Way NOW by visiting http://amzn.to/2CVmTgs
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***As always, this podcast is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.***