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Speaker 1: Hi, welcome back to Bounce Forward with me Tip Haul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the wereri people of

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Speaker 1: the cooler nation. I pay my respects for elders past

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Speaker 1: and present. Today on Bounce Forward, the fitness dietitian Leanne

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Speaker 1: Ward is back on the podcast, and I'm so excited

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Speaker 1: to chat to her. She has a new book out

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Speaker 1: called Reset, Nourish, Burn, and all the links to her

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Speaker 1: podcast working with her personally. Her book will be in

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Speaker 1: the show notes so you can catch up later. But

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Speaker 1: today's episode, we're going to focus on weight loss across

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Speaker 1: the silly season because I know a lot of you

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Speaker 1: are trying to lose weight and shape up over summer,

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Speaker 1: so we're going to hit on that. So let's get

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Speaker 1: straight into the chat with Leanne. Now, Leanne, welcome back

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Speaker 1: to Bounce Forward. I'm so excited to have you on

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Speaker 1: because I've been devouring your book. I love it. I

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Speaker 1: wanted to get started though, talking about Christmas silly season.

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Speaker 1: Everyone's freaking out about food. They tend to just go

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Speaker 1: nuts over Christmas and then try and reset in the

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Speaker 1: new year. But do you have any tips for eating

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Speaker 1: nutritiously and not just letting it completely blow out of

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Speaker 1: control over Christmas.

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Speaker 2: Yeah, well, thank you, thank you for having me back

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Speaker 2: on the poddy if very excited to be here. And

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Speaker 2: I guess Christmas eating is one of those things that

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Speaker 2: we all struggle with, right we're any human. There's a

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Speaker 2: lot of food around, there's a lot of socializing, and

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Speaker 2: it's kind of the time of year that I said

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Speaker 2: in my clients, remember that Christmas is just one day.

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Speaker 2: Yes there's a lot of food, Yes there's a lot

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Speaker 2: of socializing. But I think psychologically we give ourselves permission

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Speaker 2: to almost like right off the rest of the year,

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Speaker 2: and I think that's where we kind of run into problems.

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Speaker 2: Some of it is more that mental aspect. Will we

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Speaker 2: just go, oh screw it, oh start my diet on

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Speaker 2: January the first? But really I love this time of

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Speaker 2: year to set some goals and really put things into perspective,

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Speaker 2: because do we really want to be starting January the

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Speaker 2: first two or three killers heavier, feeling just heavy and

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Speaker 2: bloated and just not great in ourselves or could we

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Speaker 2: use December to really focus on the positives, like how

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Speaker 2: can I add more vegetables in Do I have to

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Speaker 2: drink at every single social occasion? Could I just do

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Speaker 2: a little bit of meal prep to set me up

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Speaker 2: for a really balanced week so I'm not always on

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Speaker 2: the back foot with all of my meals. Could I

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Speaker 2: join a gym in December instead of waiting until January

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Speaker 2: because January I hate my gym. In January it's so busy.

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Speaker 2: But then by February it's like a lot quieter again.

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Speaker 2: So I'm like, oh, thank goodness, And I say to

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Speaker 2: my husband this morning, I dread like I'm gonna dread

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Speaker 2: it in another month when it's going to become so busy,

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Speaker 2: But then it just lays this steady drop off rate.

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Speaker 2: But I think if we build these healthy habits in

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Speaker 2: in December, they're much more likely to continue long term,

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Speaker 2: rather than starting this really strict dart or gym challenge

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Speaker 2: or regime in January and then we're basically off track

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Speaker 2: twos three weeks later. Because the research isn't very promising.

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Speaker 2: Is that like those who start really strict news resolutions

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Speaker 2: are generally off track by by February, it doesn't last

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Speaker 2: that long unfortunately.

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Speaker 1: Yeah, is that one of your biggest mistakes you see

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Speaker 1: people make in terms of sticking to healthy eating over

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Speaker 1: this period, Like, what are the biggest mistakes you see?

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Speaker 2: Yeah, honestly, the biggest one is not being consistent. And

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Speaker 2: the reason that people can't be consistent is, like I said,

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Speaker 2: it's just that mental game, like they've basically just given

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Speaker 2: themselves permission to have the entire of December off, forgetting

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Speaker 2: that Christmas is really just one day. So we can

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Speaker 2: still exercise in December, we can still eat balanced meals,

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Speaker 2: we can still go out, and maybe one or two

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Speaker 2: times of our eating occasions each week can be a

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Speaker 2: more indulgent meal, but also we could order a salad.

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Speaker 2: Like if we've got two lunches out, two catered morning teas,

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Speaker 2: a couple of dinners, and a brunch out on the weekend,

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Speaker 2: do we have to indulge in every single one of

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Speaker 2: those occasions? The reality is no, we don't have to,

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Speaker 2: but we give ourselves permission to write it off, thinking oh,

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Speaker 2: I'll be good in January, or oh I'm not starting

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Speaker 2: my diet yet, And so I think it's a real

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Speaker 2: mental battle at this time of year. But the biggest

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Speaker 2: issue I see is not being consistent, and most people

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Speaker 2: aren't being consistent enough because they're being too strict, so

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Speaker 2: they're all or nothing. They're on the diet, they're off

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Speaker 2: the diet, they're completely written off December and they're waiting

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Speaker 2: to start again in January. So they're just being far

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Speaker 2: too strict with things rather than trying to be balanced.

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Speaker 2: Like I said, we can have some drinks and enjoy December,

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Speaker 2: but do we have to drink it every occasion, particularly

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Speaker 2: if it's one of those occasions that's fully catered so

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Speaker 2: you've got their canno pays. But let's be honest, they're

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Speaker 2: not lovely. They're not serving as scollops and beautiful fresh seafood.

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Speaker 2: It's crappy, deep fried dim sims and spring rolls with

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Speaker 2: cabbage and them like, they're not even that good. The

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Speaker 2: alcohol's a bit dodged, Like when was the last time

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Speaker 2: you know, you had some really nice alcohol addicated event.

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Speaker 2: It doesn't really happen. So save it for the beautiful

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Speaker 2: meal that you're going to enjoy with your family or

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Speaker 2: with your friends, and order that stunning glass of French champagne.

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Speaker 2: Save it for that. Don't go ham at the Christmas

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Speaker 2: party where, let's be honest, the food and the alcohol

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Speaker 2: isn't really that great and you feel crap the next day.

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Speaker 2: So really just be a bit picky K to B picket.

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Speaker 2: This time of year, we don't have to say yes

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Speaker 2: to everything, and if we do, we're probably going to

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Speaker 2: regret it by January. So the biggest thing I see

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Speaker 2: most people struggling with is not being consistent because of

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Speaker 2: that mindset, they're too strict. They're either on the data

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Speaker 2: or off the diet. But instead of making it a diet,

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Speaker 2: make it a lifestyle. You know you can't. You can't

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Speaker 2: aim to lose weight in six weeks. You didn't. If

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Speaker 2: your goal is to lose ten or twenty kilos, you

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Speaker 2: didn't put it on six weeks. You're not going to

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Speaker 2: get it off in six weeks time. So give yourself

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Speaker 2: time to do that. And why not start in December? Like,

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Speaker 2: what's the benefit of waiting till January? Why can't we

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Speaker 2: start to build in some healthy choices now, So when

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Speaker 2: it comes to January, we're on the front foot and

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Speaker 2: things don't feel anywhere near as harder or overwhelming. We're

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Speaker 2: in a great routine with the gym, and let's be honest,

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Speaker 2: if we haven't exercised for the majority of the year.

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Speaker 2: Start in December because it's way quieter, you'll have the opportunity,

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Speaker 2: it won't be as overwhelming, there won't be people sitting

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Speaker 2: all over the machines. You'll be able to get the

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Speaker 2: ones that you want. And same deal with nutrition, Like

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Speaker 2: build some healthy habits now, which you're going to carry

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Speaker 2: you through to January, February, March later on. It doesn't

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Speaker 2: have to be this all or nothing nutrition and health

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Speaker 2: doesn't have to be black and white. There's a lot

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Speaker 2: of gray area in the middle that we can find

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Speaker 2: as well.

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Speaker 1: So talking about those healthy nutrition habits that people can

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Speaker 1: pick up now in December without the all or nothing attitude.

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Speaker 1: What are the top you know, nutrition tips that you

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Speaker 1: would give people to start with if they're wanting to

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Speaker 1: lose a bit of weight, wanting to shape up a

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Speaker 1: bit over this summer period.

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Speaker 2: Yeah. So the first one I like is what's called

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Speaker 2: the crowd out principle. Have you had that before? No? Yeah,

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Speaker 2: So it's the crowd out principle. So generally, when we

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Speaker 2: think of healthy eating losing weight being quote unquote good

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Speaker 2: without nutrition, we think about restricting right we go, we

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Speaker 2: can't have the sugar. I can't of any alcohol, I

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Speaker 2: can't of any takeout. When you think about the crowd

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Speaker 2: out principle, focus on what you can add into your diet.

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Speaker 2: So crowd out all of those delicious festive treats. Crowd

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Speaker 2: them out with a ton of nutrient dense foods. So

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Speaker 2: think all of your colorful fruits and veggies and salads.

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Speaker 2: So instead of saying I can't eat the potato bake,

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Speaker 2: I can't have the mimosa, I can't have the Christmas pudding,

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Speaker 2: crowd out your plate with all of the colorful veggies

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Speaker 2: and salads. Get some roast veggies on your plate, some

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Speaker 2: you know, mixed green, some grilled capsicum, some really nutritious

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Speaker 2: dense foods, and then add a little bit of potato bake.

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Speaker 2: Then add a few you know, fresh prawns, and some

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Speaker 2: roast turkey, and then have a little bit of pudding,

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Speaker 2: your trifle or whatever you want for dessert. So focus

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Speaker 2: on what you can add in first and crowd out

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Speaker 2: the rest of the things with a really well balanced,

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Speaker 2: nutrient dense plate. Yes, I love that the crowd out

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Speaker 2: principle is the first thing I'd say. I really want

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Speaker 2: people to focus on. So rather than thinking I can't

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Speaker 2: have this, I can't have this, I can't have this

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Speaker 2: because the minute you think restriction, your brain wants something

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Speaker 2: ten times more. Like you and I both have small children,

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Speaker 2: Like when I tell my nearly three year old Mia,

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Speaker 2: don't jump on the couch. The only thing she wants

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Speaker 2: to do jump on the crouch. When you tell your

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Speaker 2: brain you can't have something or you can't do something,

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Speaker 2: it only makes you want it ten times more. So

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Speaker 2: when you say to yourself, I can't have any alcohol,

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Speaker 2: I can't have any Christmas treat sugars banned, it's bad

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Speaker 2: for me. You want it ten times more so, rather

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Speaker 2: than saying to yourself, I can't have it, say let's

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Speaker 2: crowd out my plate with so much nourishing food, but

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Speaker 2: still leave a bit of room on the plate for

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Speaker 2: all of the other options as well. So really focus

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Speaker 2: on an abundance mindset, focus on the things that we

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Speaker 2: want to add in rather than the things that we

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Speaker 2: can't have or we're going to restrict. And same goes

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Speaker 2: with this time of year, some really smart swaps. So

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Speaker 2: with breakfast, you know everyone starts Christmas days with these

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Speaker 2: high fat pastries, croissants, bacon, these really heavy breakfasts in Australia,

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Speaker 2: it's so hot, like my kids running around in a nappy,

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Speaker 2: you know, just on Christmas Day because it's so hot.

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Speaker 2: Of a nearly three year old and a one year

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Speaker 2: old and it's so hot here. So focus on a

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Speaker 2: lighter breakfast. We don't have to have what we've always

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Speaker 2: had just because you know, it's always been there. We

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Speaker 2: can have some beautiful cheer pudding, some fresh fruit, a

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Speaker 2: bit of Greek yogurt, a nice veggie based omelet to

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Speaker 2: start with. So really focusing on those smart swaps for Christmas.

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Speaker 2: And same deal with desserts, like you know, make sure

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Speaker 2: there's some beautiful fresh season or fruit on offer, a

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Speaker 2: nice fresh berry pavlova, maybe some baked apples with some

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Speaker 2: cinnamon and some vanilla yogurt. It doesn't have to be

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Speaker 2: that there's like thirty two different slices and rumballs and

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Speaker 2: energy balls and bakes on the table. We can have

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Speaker 2: a little, but we don't have to go overboard. And

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Speaker 2: the reality is that most of us over cater on

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Speaker 2: Christmas Day. I'm guilty of it as well. But also

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Speaker 2: we move from you know, my family does. There's a

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Speaker 2: breakfast thing, there's a lunch thing we host at our house,

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Speaker 2: and there's a dinner thing. Then we go to another

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Speaker 2: family's up the coast for Boxing Day. That is my

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Speaker 2: daughter's birthday on the twenty seventh. So we just have

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Speaker 2: multiple celebrations in the three day period, and so we

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Speaker 2: can't overindulge in all of them because we feel like

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Speaker 2: absolute crap. Like on Christmas Day, I wake up, I

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Speaker 2: have a bit of fruit, might have a piece of

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Speaker 2: chocolate or two, and a tub of Greek yogurt just

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Speaker 2: for that protein hit to keep me going, and I

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Speaker 2: basically save myself to a lunch or have my coffee

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Speaker 2: as well, which I have on milk, and I'm not

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Speaker 2: really hungry because you know, if my kids let me,

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Speaker 2: I might have a little bit of sleep in. We're

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Speaker 2: so busy opening presents, getting everyone ready, and then we're

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Speaker 2: off to our first breakfast event anyway, then we're off

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Speaker 2: to another lunch thing, So it's the day is so busy,

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Speaker 2: but we just sit around basically eating all day long

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Speaker 2: and we don't have to. So making some of those

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Speaker 2: smart swaps over this festive season is really important. And

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Speaker 2: alcohol is the last one because Honestly, in Australia we

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Speaker 2: have a bit of a problem with alcohol. We do.

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Speaker 2: If we don't drink, we're the odd one now. And

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Speaker 2: I've had so many clients who are making really smart

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Speaker 2: choices like say I'm not going to have a drink

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Speaker 2: because it's not in line with their health goals. Maybe

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Speaker 2: they don't feel like it, maybe they don't want it,

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Speaker 2: and honestly, they have so much pushback from other people.

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Speaker 2: Why aren't you drinking? What's wrong with you? The alcohols free?

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Speaker 2: Are you pregnant? And I say, why can't we just

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Speaker 2: say I'm not drinking and that be okay? So just

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Speaker 2: I guess, rethink your alcohol this silly season because alcohol

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Speaker 2: is not actually good for us? Is it enjoyable and

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Speaker 2: not pod I like a glass of particularly French rose myself,

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Speaker 2: I will have a drink, but I'm very particular with

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Speaker 2: when I drink and what I drink and how much

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Speaker 2: I drink. So we just don't want to make alcohol

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Speaker 2: a free for all at this time of year because

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Speaker 2: you know, from now late November to early January that's

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Speaker 2: you know, nearly too much. We can feel pretty crappy

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Speaker 2: if we're having multiple alcoholic drinks each day, so really

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Speaker 2: try some non alcoholic based options as well. There's so

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Speaker 2: many on the market these days, there's so many. When

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Speaker 2: I was pregnant with both my girls, I tried so many.

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Speaker 2: Some are great, some not so great, but give them

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Speaker 2: a try, because you know, we don't want to go

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Speaker 2: to a backyard barbecue or celebration dinner with our friends

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Speaker 2: and sit there nursing a cup of water the whole time.

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Speaker 2: We don't just want water. But there are lots of

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Speaker 2: other options on them making that we can choose as well. Yeah,

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Speaker 2: don't just order alcohol because everybody else does, or because

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Speaker 2: it's freer because you think you should be drinking. Really

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Speaker 2: be particular if you've already had one or two special

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Speaker 2: occasions that week, see if you can make one or

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Speaker 2: two of them alcohol free. The grauption for your house

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Speaker 2: and a really balanced approach to nutrition.

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Speaker 1: They're fantastic tips. Now I've been reading your book Reset

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Speaker 1: Nourish Burn. I love it, such a fantastic read, so

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Speaker 1: many tips, and I've even got all of my post

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Speaker 1: it notes and I've got phone down the corners.

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Speaker 2: And yeah, I love it. And you talk about in

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Speaker 2: the book. You talk about emotional eating.

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Speaker 1: So I wanted to talk about that for a second, Like,

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Speaker 1: what is emotional eating really?

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Speaker 2: So, yeah, emotional eating is essentially the act of using

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Speaker 2: food to cope with our emotions rather than trying to

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Speaker 2: satisfy that with physical hunger. So I call it two

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Speaker 2: types of hunger. There's stomach hunger, which is our physical hunger,

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Speaker 2: where we're physically hungry. Like you put fuel into a

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Speaker 2: car to make it run, you need to put fuel

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Speaker 2: into your body to make it go properly when the

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Speaker 2: body actually is hungry for fuel. That's stomach hunger. The

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Speaker 2: other hunger I term head hunger. That's the emotional hunger.

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Speaker 2: So we're eating in response to an emotion. It might

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Speaker 2: be stress, it might be boredom, it might be sadness,

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Speaker 2: it might be overwhelmed. It could even be happiness. Basically,

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Speaker 2: what we're doing is responding to an emotional cue or

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Speaker 2: head hunger, rather than the body's natural hunger cue. So

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Speaker 2: that's emotional eating. And there are a lot of reasons

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Speaker 2: that we eat. It's not right or it's not wrong.

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Speaker 2: We don't only have to eat when we're physically hungry.

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Speaker 2: We can eat as a celebration, we can eat sometimes emotionally.

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Speaker 2: But I think the issue for most women, in particular

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Speaker 2: I work only with women. I think the issue is

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Speaker 2: where it becomes our only coping strategy. So every time

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Speaker 2: we're stressed, we eat. Every time we're upset, we eat.

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Speaker 2: Every time we've had a bad day, we eat. Every

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Speaker 2: time we're happy and we want to celebrate, we eat.

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Speaker 2: So we can eat at times when we're not physically hungry.

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Speaker 2: That's okay. But when it's our only tool in our toolkit,

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Speaker 2: when it's our only coping mechanism, that's where we run

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Speaker 2: into problems. And that's where we see women, you know,

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Speaker 2: living or existing in bodies to ten twenty thirty plus

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Speaker 2: kilos overweight and starting to feel, you know, have some

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Speaker 2: health complications with that because there's a whole lot of

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Speaker 2: fuel going in, but the body doesn't actually need that fuel,

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Speaker 2: so it's getting stored rather than being utilized.

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Speaker 1: Ah, So what would be your top tip for dealing

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Speaker 1: with emotional hunger? Then? What would be the top thing

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Speaker 1: that you say, right, you need to do this?

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Speaker 2: Yeah, So I think the first thing is to recognize

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Speaker 2: why it happens, and I'll generally see three reasons and

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Speaker 2: I myself, I'm gonna be honest with our listeners. I

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Speaker 2: struggled with emotional eating for so many years, and until

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Speaker 2: I really split the terms and carted head hunger and

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Speaker 2: stomach hunger, I couldn't really get a grapple on it.

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Speaker 2: Like I couldn't because people would say, well, just don't eat,

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Speaker 2: or my husband would look at me and he's like,

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Speaker 2: just don't eat the chocolate, and I'm like, it's not

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Speaker 2: that simple, you don't. And so telling somebody not to

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Speaker 2: eat or just to get over it is isn't helpful.

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Speaker 2: So we have to understand the underlying mechanisms of why

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Speaker 2: emotional eating happens. And in my experience, there are three reasons.

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Speaker 2: It's a coping mechanism, it's a learned behavior, or it's

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Speaker 2: a biological response. So when it's a coping mechanism, what

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Speaker 2: tends to happen is food provides a comfort or a

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Speaker 2: distraction from an uncomfortable emotion. But it's only temporary. It's

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Speaker 2: almost like a band aid. We're putting a band aid

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Speaker 2: on emotion. We don't want to deal with it. We're

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Speaker 2: squashing that emotion back down so we don't have to

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Speaker 2: deal with it. And it might work in the short term,

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Speaker 2: but that emotion is always going to be there. And

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Speaker 2: this is why emotional eating becomes a really big issue,

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Speaker 2: because we're whacking a band aid on a problem, we're

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Speaker 2: not actually getting to the root cause of fixing it.

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Speaker 2: So the first reason it mostly happens is because it

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Speaker 2: becomes a coping mechanism over time. The second reason is

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Speaker 2: that it generally becomes a learned behavior. So for a

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Speaker 2: lot of people, food is associated with comfort or reward.

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Speaker 2: And this goes back to a very very young age

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Speaker 2: and the majority of people right when we were sad,

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Speaker 2: When we were small children, our parents would say, hey,

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Speaker 2: we'll take some chocolate. If we fell over and scrape

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Speaker 2: down knee, Hey, let's use are you're okay, get up,

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Speaker 2: We'll go get an ice cream. If we did really

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Speaker 2: well with our report cuts, oh, let's go out to dinner.

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Speaker 2: If it's you know, we've had a bit of a

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Speaker 2: bad day, it's all right, we'll go have some chocolate.

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Speaker 2: Will feel better soon. So it's a learned behavior, and

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Speaker 2: that is so difficult to unlearn as a thirty forty

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Speaker 2: fifty something year old adult after decades and decades of

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Speaker 2: those ingrained behaviors. So it's a learned behavior which almost

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Speaker 2: becomes a habit or unconscious behavior over time. And the

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Speaker 2: last one where it generally tends to happen for a

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Speaker 2: lot of people is a biological response. So high fat

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Speaker 2: and high sugar foods. Some of the research are shown

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Speaker 2: that it can activate this brain's reward system in the brain,

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Speaker 2: which can temporarily ease or reduce down the stress and

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Speaker 2: the discomfort and the sadness. It just makes us feel better.

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Speaker 2: And you'll hear people say that I need some chocolate

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Speaker 2: to feel better. You've been in a busy workplace for

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Speaker 2: lots of women, particularly hormonal women around our period. I

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Speaker 2: just need some chocolate to feel better. So sometimes it

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Speaker 2: is a biological response, other times it's a coping mechanism,

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Speaker 2: and other times it's a learned behavior, generally from way

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Speaker 2: back when when we have small children, or we saw

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Speaker 2: our mum doing the same thing, we saw our auntie

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Speaker 2: doing the same thing, we saw a significant other. I

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Speaker 2: say female because it's generally an issue that most females

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Speaker 2: struggle with. Males for whatever reason, seem to be more

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Speaker 2: black and white with their nutrition. They're like, well, I'll

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Speaker 2: just eat it, or I don't eat it. But women,

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Speaker 2: we have these beautiful things called hormones, and it tends

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Speaker 2: to be a lot more difficult for women.

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Speaker 1: It is absolutely more difficult. I'm going to leave that

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Speaker 1: chat right there and come back with part two very soon.

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Speaker 2: Thank you so much for listening to Bounce Forward.

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Speaker 1: I love having your company, So please DM me on

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Speaker 1: Instagram at tip Paul Underscore XO and let me know

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Speaker 1: what topics you'd love me to cover. Don't forget to

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Speaker 1: rate and review me on your podcast at speak soon.

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Speaker 1: Happy Days,