How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy [Episode #822]
This week’s topic is: How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy
I know firsthand how much energy, time, and attention it can take to be worried about your weight, to be constantly dabbling in different diets or tracking your calories, carbs, whatever it is that you happen to be tracking. It’s a huge energy drain. And so in preparing the show today, we wanted to make part of the title Transforming Your Life because similarly to how freeing up your digestive system with easier to digest foods frees up so much energy for your body to repair, to heighten your immunity, your endocrine system functionality, your collagen repair, so on and so forth, when you really dial it in to make your weight maintained in a much easier way, it really is life changing.
And again, I say this from personal experience. When I learned how to maintain my weight, I started all these creative endeavors. I started creating the world, the website, the blog, and going back and learning about nutrition and working with clients. And there were these creative explosions happening. And I really want you to experience the same thing for your life to open up because our soul has a bigger purpose towards self-growth and tapping into our potential and the True Self. We don’t want to spend a lot of our life worrying about our weight. Today I’m going to be giving you some real tips and takeaways, research and very solid perspectives of how to really keep the weight off, maintain your weight for the long-term across our Four Cornerstones.
Kimberly, Love the podcast and I am a long time listener. I have also been up and down with my weight and struggle to maintain the weight I want to be at once I hit my goal. What can I do to get back down to where I want to be in a way that I can maintain it.
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Kimberly: 00:01 Namaste loves and welcome back to our Thursday Q&A show where our topic this week is How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy. So I know firsthand how much energy, how much time, how much attention it can take to be worried about your weight, to be constantly dabbling in different diets or tracking your calories, carbs, whatever it is that you happen to be tracking. It’s a huge energy drain. And so in preparing the show today, we wanted to make part of the title Transforming Your Life because similarly to how freeing up your digestive system with easier to digest foods frees up so much energy for your body to repair, to heighten your immunity, your endocrine system functionality, your collagen repair, so on and so forth, when you really dial it in to make your weight maintained in a much easier way, it really is life changing.
01:14 And again, I say this from personal experience. When I learned how to maintain my weight, I started all these creative endeavors. I coincided with the time, or not so coincidentally, but it really was the time, shall I say, where I started writing books. I started creating the world, the website, the blog, and going back and learning about nutrition and working with clients. And there were these creative explosions happening. And I really want you to experience the same thing for your life to open up because we have, our soul has a bigger purpose towards self-growth and tapping into our potential and the true self. We don’t want to spend a lot of our life worrying about our weight. So today I’m going to be giving you some real tips and takeaways, research and very solid perspectives of how to really keep the weight off, maintain your weight for the long-term across our four cornerstones, which again, our food body, emotional wellbeing and spiritual growth, all topics we talk about here, release span, this holistic approach, which is the core of sauna, a holistic lifestyle in harmony with the power of nature.
02:46 This particular topic very much, very much lends itself to this discussion from the four cornerstone perspective because weight is energy. Your body shape is a reflection of the energetics going on inside of you, not just what you’re eating, although of course that plays a part. Your digestive functionality, your efficiency, also your emotional intelligence and your emotional wellbeing and your relationship to the energetic part of yourself, your energetic heart, your true self, your spiritual self, whatever you want to say, whatever you want to call it, all of this plays a part. And so I’m very particularly excited for today’s show.
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05:09 So please check that out over at mysolluna.com as well as many recipes and articles and our amazing digestion focused supplements and courses. And so much else is on the site if you haven’t checked it out. And if you have checked it out, please come back and visit because we’re constantly adding more content and more fun over there.
Question around the topic of: How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Kimberly, Love the podcast and I am a long time listener. I have also been up and down with my weight and struggle to maintain the weight I want to be at once I hit my goal. What can I do to get back down to where I want to be in a way that I can maintain it.
Okay, all that being said, let’s get into our show today. And our question comes from Jill Pullman, who lives in Pullman, Washington. Jill, thank you so much for being part of our community and sending you so much love, a big virtual hug. I love this technology where we can be connected in this way and have the questions come in and answer the questions, which again, I just feel so sure many of us have these same questions. We are having this human experience. We share so many of the same challenges and struggles, even though the details may look a bit different, we are all coming back into ourselves, into our true selves.
06:19 So all this sharing is profound and amazing, and I love our community so much and I love you, Jill. So your question is Kimberly, I love the podcast. I’m a long time listener. I’ve also been up and down with my weight and I struggle to maintain the weight I want to be at. Once I hit my goal. What can I do to get back down to where I want to be in a way that I can maintain it? So Jill, again, I think this is, thank you. This is something that I think we can all relate to or a lot of us can relate to. And there is that struggle, this constant feeling of trying to get somewhere with the weight. I’m needing to lose these five pounds, these 30 pounds, 50 pounds, whatever it is. And then once we’re there, there’s this anxiety, this fear about staying in this spot.
07:13 It’s almost like balanced in the very pinnacle, the peak of a mountain. And so that also requires a lot of energy with fear and fear around messing up and wanting it to be this way. It takes so much of our energy. And so we want this to be easeful, and I do believe that it can be easeful, and I’ve experienced that in my own body. I used to struggle so much as I mentioned, and if you’ve read some of my earlier books, I mean I was dieting, I was thinking about it all the time. I was writing it down, I was tracking it, my calories, and it really consumed a lot of my thoughts today where I stand because I want to share with you what is possible. I do not think about my weight. I honestly don’t. I live this lifestyle. I’m going to hit on some key points here in a moment to share with you the lifestyle we teach at Sauna that I’m really passionate about because I think our lifestyle should be supportive, it should be holistic, it should be easeful.
08:24 It should help you feel good and nourished and energized, and it should not take a lot of your time and attention once you dial it in. Once you learn to listen intuitively to your body and you have a base, you have a foundation for morning practice, evening practice, general recipes that you can call on general understanding. You can let go and then put your time and attention and focus on your creative endeavors, on nurturing your relationships with your loved ones on more stillness and your hobbies and whatever really fills you up and makes you feel light and fulfilled. So if you’re struggling, if you find yourself taking a lot of time and energy and attention and going in this direction and then reading about this diet and going another one, this really can be smoothed over. It can be a lot more easeful, which is what we’re going to talk about right here right now.
09:29 And this is for the long-term. I will say that there are practices which are not ones you do every day, but for instance holistic cleansing, which I think is very important to do a few times a year, at least once a year. And that can also help to recalibrate your system and keep us in peak performance and shape for the long-term. And in that regard, I recommend that you check out our holistic three-day waterfall cleanse on our website as well, which includes juice and smoothie recipes and journaling, stretching and meditations and more. And that’s an important reset to consider as well. Now I want to talk about some of the research and tools for what really does work for maintaining your weight for the long time, not just to get ready for your wedding or a big event, but again for the foreseeable future and beyond.
Studies and Research
10:37 I’ve been at about the same weight for I would say 12, 14 years now. And I will say that there’s all this talk about, and of course there’s truth to creating more bone density and our chronological age increases, but I don’t buy into that. We all, everything slows down and we’re supposed to look all differently and feel dramatically differently as we age. My experience is that it actually becomes more useful. We do have to be mindful. Weightbearing exercise, which I’ve done other shows about, is important to incorporate. We may make some shifts, but I continue to feel lighter. I continue to feel more energetic, the deeper and longer I go into this lifestyle and I really want you to experience the same. I think that sometimes we believe in limitation and our bodies have so much potential. We have so much unlimited potential with a true energy, true self-energy inside of us.
11:54 So it’s about bringing that up and out and into every cell of our body and allowing and creating the proper environment for us to do that. So some of this may be intuitive to you. Some of this you may have heard. Some of it is going to be a reminder, some of it may be a little new. I encourage you to sit back and to listen to all the different aspects of this show, which can all work together synergistically to support your long-term weight maintenance and weight loss goals.
#1. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Mindful Eating
So the first is mindful eating. And we hear about this a lot in culture and sometimes it gets glossed over and sometimes we apply it to varying degrees. But what it means in our long-term sauna lifestyle is that we honor that food is sacred and eating is a sacred practice. It is an energy exchange.
12:52 It’s a ritual. We sit down and we eat. We take entities, foods into our body, ideally whole food largely or all plant-based. It’s bounty of nature and it breaks down and starts to become part of our energy. So mindful eating is really holding that sacred and not whistling away our mealtimes in passing in rush in watching TV or multitasking and reading the newspaper necessarily at the same time, right? It’s okay to read the newspaper when you’re having a tea or a coffee, but when you do sit down to eat, I really encourage you to approach it with sacredness. And when you do this, you will almost automatically slow down how you eat. You will chew more, you will metabolize your food better and you’ll almost certainly eat less because we’re not in this mindless rush. So it really is this shift, a lifestyle shift to see that these junctures of the day energy exchanges, which also happen when we’re in interaction with another human, with a loved one, when we are touching our skin as in self massage or putting on our facial products at night, when we take the space, make the space to sit down and have a proper bowel movement moving energy through, we take the time to meditate.
14:34 All of these are junctures that need to be honored. And one of the reasons that food and dieting has become such an issue and weight has become such an issue is because it’s not being honored as sacred. So we claim back our power. We claim back this sacredness of food and eating and even this shift for the long-term will affect your weight because it affects the energetic approach that you have to food. I also encourage you to create a gratitude practice to pause before you eat. Our family always says grace. All of this works together.
#2. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Gut Health
The next part is about your gut health and there is no doubt about it. There is overwhelming research, some of which we will publish in the show notes that taking probiotics and really nourishing your gut health has been associated with weight loss. One study or one piece of research I will point out is a meta-analysis published in the International Journal of Obesity, which found that taking probiotic supplementation was associated with statistically significant weight loss compared to a placebo.
16:00 Again, this goes down to we’re not just calories in calories out, we need to make our bodies nourished and whole and efficient machines. I noticed a huge shift in my body when I started taking our S B O probiotics every day. These are the ones that are available to you. We offer on our sauna marketplace, and I encourage you to take two a day with my whole heart. I believe this combination of taking probiotics every day, but also SS B o probiotics, which are soil-borne organisms, which then realign us to nature, realigning us to healthy soil, which is where our ancestors used to get their probiotics and they used to eat a little bit of the soil on unwashed fruits and vegetables to have this perfect mix of hearty healthy bacterium in their system. This is vitality. This is the long-term easeful weight loss because we’re going back to our natural power, our natural potential in our bodies, in their natural state.
17:12 So I encourage you to take your probiotics every day. I also encourage you to on the other side, having a healthy gut also means that we are efficiently eliminating regularly to not create ideal conditions for dysbiosis builds up of impaction and waste in our system. So the detoxy is one that you want to take at night for this non-habit forming oxygen to flush out through your system. In the morning. We’re actually having a special sale in honor of the autumn Equinox, 15% off detox. So you can check that out over on our website as well. Other ways to really nourish your gut health are to include fiber in your diet regularly. And we talked about this a lot with many different shows, but we’ll just say briefly here that fiber really helps to feed the short chain fatty acids in your gut. It helps to reduce overall inflammation in your body. So important. We also want to reduce inflammatory foods. We want to reduce sugar. We want to reduce dairy and difficult foods for your specific body type that are problematic for you. We want to build up the gut with a wider variety of plant foods with also fermented foods like raw sauerkraut and raw kimchi, although they don’t replace a probiotic supplement because they’re transient forming, they move through the body rather than implanting and creating residents, but they are still positive as well.
#3. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Regular Exercise
19:10 The next one is quite obvious, but I want to say it anyway, regular physical activity. And one thing I want to point out here, and this was so beautifully illustrated in the Blue Zones Netflix special by my friend Dan Buettner, who has been on our show several times as well, is that it’s about living an active life, not just sitting all day and then going to the gym. So I encourage you to move your body through the day and do errands and walk to places where you might usually drive and create a garden and walk in your neighborhood, which is my favorite form of exercise, my regular form of exercise now. And to do more active games with your children and maybe more active vacations where you’re walking more and sightseeing instead of just sitting by the pool. So it becomes this shift like we look at food becoming sacred, seeing wow, here are pockets of time in my day where I’m really just sitting, how can I energize this time?
20:26 For me, it means walking. Sometimes when I’m doing calls instead of just sitting there with the zoom open on my computer, I’ll sometimes walk with my zoom. I noticed there was a lot of sitting during those calls. So it’s about making these shifts.
#4. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Stress Management
The next is stress management. A study in the Journal of Clinical Medicine found that managing stress such as through relaxation techniques such as yoga, meditation, can aid in preventing weight regain. So there’s so much around stress and how it serves to imbalance our hormones. It promotes cortisol, it promotes belly fat. It suppresses our digestion and our circulation and our metabolism. And over time, this can create many issues in the body. It can create insulin resistance and many other imbalances. And so it’s important again to look at our life overall. This is not a quick fix. This is not just about getting over the hump of losing five pounds, but if we want to maintain our weight long-term, we also have to have a way to be more resilient to stress.
21:42 This could include just all these microwaves getting up earlier, making the space to meditate before you start the day. For me, that is essential so that I go in feeling far more grounded, saying no to more scheduling, less making more space for drives. I find that a stressor is cutting it too close and worrying, I’m going to be late to pick up my son from school. So I don’t do that to myself. I leave a little bit of extra time and if I get there early, great, maybe I get mosey out of the car early and we play a little bit or I send an email, whatever I’ve cut most media out of my life. That’s helped a lot with my stress. Just all the ways creating better communication, better dialogue, better communication techniques. All of this helps. We also have some specific shows around stress, which I will also link to in the show notes.
#5. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Portion Control
22:50 And then another really important part of weight maintenance is portion control and digestive enzymes. And so I lumped them together because there is some research correlating both. There’s a study published in the Journal of Nutrition and Metabolism in 2010 found that those that take digestive enzyme supplements have greater weight loss and improved fat absorption. And at the same time, a study published in the International Journal of Obesity in 2014 found that those that had portion control meals were more successful in maintaining their weight over the long-term. So I pair them together because for me, how I feel it in my mind, how I explain this to my clients is to think of it as a ritual. Think of it as a practice for your meals. Lunch and dinner particularly, I sit down, I have three digestive enzymes before or amazing sauna feel good digestive enzymes, which have many more times.
24:01 The lipase, the fat splitting enzyme so your food isn’t stored as fat on your body, that as well you can check out on our site. So you want to take your enzymes right before you eat. You want to heighten your ability to break down your food and also at the same time assimilate your nutrition to a heightened extent. And at the same time, you want to have in your mind a plan that you are going to get up. You are going to stop eating when you are about 80% full. And this was also discussed in the Blue Zones. This is a practice in Japan where it’s been taught in our culture and certainly has not been taught in our culture in Japanese culture. This idea of not overstaffing, 80% means I feel pretty good. I could keep eating, but I choose to stop. And this allows more space in your GI tract for better metabolism.
25:01 This allows for more actual time for your body to register that you are full. And so it’s a beautiful practice. And so you can think of it as the book ends to your meal. I start with my digestive enzymes. Again, long-term, keep ’em around, keep ’em on your table, keep ’em where you cook as I do. And then on the back end of the meal, you stop a little bit sooner and this starts to feel natural and starts to feel really good.
#6. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Stay Hydrated
The next part is, or the next tip that I want to mention is to stay hydrated. And I’ve noticed an amazing impact of this on my father and on my husband. Many of us don’t drink enough water, and I don’t know if this is just in my family, but particularly the men. And I put a real focus on that with both of them.
25:59 And having a hydro jug or bigger water bottle certainly has helped, and my husband carries his around and they’ve both lost weight in the recent past. And it’s multifactorial. Of course, there’s my dad cutting back on flour and my husband also cutting back on portion size. But I do believe that the hydration has helped so much because it helps with fullness, it helps with more efficient detoxification. It’s really powerful. And a study published in the Cochrane Library in 2016 found that those that reported drinking water as part of their weight maintenance strategy were more likely to succeed in maintaining their weight loss. So water vital to our vitality, vital to healthy long-term weight loss as well.
26:58 So the next part or the next aspect I want to talk about has to do with emotional intelligence and regulation. If it were as simple and straightforward as us eating when we were hungry or to meet our nutritional needs, we wouldn’t have the dieting industry. So many of us eat when we are stressed, when we are sad, when we are angry, when we are lonely, when we are feeling unfulfilled, when we’re feeling anxious as a way to ground ourselves in our body. So it’s really important to learn more emotional regulation, and there’s many ways to go about this. We have a lot of different podcasts around this, around healing trauma around community, around many different aspects. We’ve talked about introspection here a lot. I’m a big fan of journaling as a way to process and to see and to separate yourself from identifying and over-identifying with your emotions, which are meant to move through you.
28:13 So we need to have better tools around this. And that was very much part of my journey. When I was able to understand my trauma and my triggers and my reactions and that I was putting so much into food, I started understanding how to better care for myself. I started learning how to communicate better and how to connect inside with myself and to voice my needs to validate myself to create healthy boundaries. So this is a really essential huge part of weight maintenance because otherwise we can also create anxiety. We hold onto weight. Sometimes it is emotional. The weight can be almost like a protection barrier or we’re in such a state of anxiety in our lives that we hold onto the weight. So when we start to feel regulated, when we start to feel safe within ourselves and in our lives, it helps so much with weight.
29:18 And I’ve seen this firsthand, not only with myself but with countless clients as well. This also parlays into our fourth cornerstone, which is spiritual growth. And this is part of weight maintenance because it allows you to connect to the energy inside. If we don’t connect to the energy inside of us, if we stand the surface of life, surface of our body is just the surface of identifying with who we are, then we have a very linear approach to food. When we feel who we are the true self. When we start to feel this experience, which grows in meditation, grows in stillness, we start to understand this energy is so much more. We don’t need to just get it from food. We don’t need to get it from other people. It builds and it grows inside of us in the most profound expansive way. So then meditation properly practice meditation as paramahansa yoga.
30:20 Nanda taught the great yoga guru who brought yoga to the west. Meditation becomes a huge source of energy and it does transform your relationship to food. And then you want to eat cleaner and cleaner because you start to see and experience and feel that how you’re eating really does impact your meditation. And then the meditations and the spiritual growth impact your food. So this is where the holistic lifestyle comes together. If we want to heal our food, if we want to heal our weight, we have to look more expansively into all of the cornerstones. It can’t just be about the food. The food is part of it. The gut health is part of it. The emotional regulation, wellbeing is part of it, and so is the spiritual growth. And that is why on our website we also have a section of meditations we will be updating as well into our heart aligned meditations, which is a new practice that I’m very excited to offer you and that will be coming soon. So I’ll mention it when it comes, but there are many meditations on the site which are free. And check out our library for your support for supporting you, which is why I created them.
#7. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Consistent Sleep Patterns
31:37 And now continuing on with the next part of maintaining your weight is to create consistent sleep patterns. And this is really important because when we sleep, we get energy from our sleep, and so then our hormones are balanced, the ghrelin, then the leptin, we feel full more naturally. Our appetites are more regulated. We’re not grasping for energy in an imbalanced way beyond our nutritional needs. There’s more snacking. Have you noticed particularly for sugar, more caffeine when we’re not sleeping well? Our bodies need all these different sources of energy and then it will regulate the energy coming in from food naturally.
#8. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Support System
And then it’s also really important to have a support system, to have a social system around you that is also aligned. This is confirmed in study in the Journal of Behavioral Medicine in 2016, which found that individuals who had a support system, including friends, family, weight loss groups, were more successful in sustaining their weight loss.
32:51 This has now been studied by Dan Buettner, the founder of the Blue Zones. And part of the reason he sets up these blue zone programs across different cities, and he pairs people together because he’s found that if your friend is overweight, you are likely to be overweight, right?
#9. How to Transform Your Life with Proven Long-Term Weight Loss and Maintenance Made Easy: Set Realistic Goals
And so if you have friends and those in your support system that are aligned to common goals, then you will be supported and you can support each other much more easily in maintaining the goals. When we think about the obvious ways, just choosing where to eat out in restaurants, the ways in which you may enjoy time together. It might be going for a hike or it might be going to McDonald’s, right? So we want to have solid support system, and it doesn’t mean we have to ditch all our friends that aren’t healthy, but we certainly want to cultivate relationships that are healthy and have that part of our network around us.
33:56 So I hope that this show inspired you to see that it is these shifts that work together to create this possibility which can become a reality in your life as it has been a reality in my life. Someone that was a huge chronic dieter worrier about my weight obsessor into, it’s a non-factor. It’s just is. There’s my body, there’s my weights, I focus on other things. I take care of it. I eat healthy food. I take my S B O probiotics and my detoxy and my digestive enzymes every day. I take a hilly walk in my neighborhood, I meditate, I do all these things, but it isn’t because of my weight. Maintaining my weight is the happy offshoot. I do it for this feeling good like the name of our show for living this holistic life because I know I’m in my highest potential. And again, the weight becomes the subsidiary. It becomes the natural outgrowth rather than the primary focus. And that is what I want for you to see that this can be useful. This can transition into being something that isn’t such a big concern. It just starts to be a natural flow. So please check out all the resources on the website, the information, the articles, particularly the four cornerstone section with the information there. And I look forward to connecting with you more. Please also submit any questions that you have that you’d like me to cover here
Kimberly: 35:36 On the show, over on the podcast section of the website. I’ll be back here Monday for our next interview show to then take amazing care of yourself. Sending you so much love and so much gratitude. Namaste.