Full Episode Transcript
With Your Host
Pat Beaupre Becker
You are listening to, It's Never Too Late To Lose Weight. A podcast with Pat
Beaupre Becker, Episode 33.
Welcome to It's Never Too Late to Lose Weight, a podcast for women
approaching 60 who have been successful at everything, but reaching their weight
loss goals. Tune in each week for tools and strategies to help you lose weight,
create a strong body and support a healthy mind. Here's your host, master
certified weight and life coach Pat Beaupre Becker.
Hello, my dears, today I am so excited, because I want to tell you that you can
go on vacation and lose weight. And I want those of you who have vacations
planned, between now and the end of the year, to especially listen up. You can
grab a note pad, take notes so that you can create your own vacation plan.
Now, clients who work with me while they're planning and traveling on vacations,
which happens quite often, are amazed when they return home, having not gained
any weight and/or having lost weight.
Now, the reason they're so shocked and amazed is because, in the past, the way
they approached vacation included lots of “deserved” indulgences, escape from
work, distressing with food and leaving the mundane activities of daily living
behind. That's how they looked at it.
Now, if you've been listening to this podcast, you know that the results you
achieve in your life will be determined by what you think, the sentences in your
brain, how you feel when you think of those sentences and what you do in
relationship to that feeling and in relationship to that circumstance.
So here's what I mean. If you see your vacations, if you think about your
vacations as a time of renewal, connecting with friends and family, connecting
to nature, and being present with joy, you will have a very different experience
of your vacation, than if you thought, "Oh, it's a time to let loose. I don't
want to think, just going to eat and drink everything that I normally don't eat,
because my normal life is just so restricted." Now, you could already be retired
and so vacation is not so much about getting away from work, but you could think
of it as an opportunity to see different parts of the world, to break up your
routine, or sharing time with friends and family, or maybe you want to take
advantage of opportunities to extend exercise with more swimming and hiking and
biking. Sometimes it means sitting around on the beach, reading trashy novels,
or it could mean exploring faraway places and cultures.
Whatever opportunities you have to take a vacation are up to you. Whatever form
your upcoming vacation will take, it is crucial to look at your goal, how you
think about that vacation, and what your expectations are for yourself, and the
time you have on vacation. So what about this? What if you started your vacation
with a vision of the day of your return, so you can just imagine you arrive
home, you open the door, you drop your bags in the hallway, you go to your
bedroom, and you flop on the bed. You feel really tired, but really good. You
didn't overindulge. As a matter of fact, you ate incredibly healthy, tried new
foods you never had tried before, and you actually exercised more than you
expected, and you can truthfully say this was the best vacation of your life and
why? Because you connected to people, and you connected to yourself, and you
treated yourself with respect, you didn't suffer due to over drinking,
overeating and been punishing yourself for taking one more portion or one more
Instead, you risked walking a little more, jumping into that cool ocean or
sitting under the waterfall, or just sitting around the campfire with your
grandchildren singing songs, not necessarily eating S'mores, but maybe you
planned on having a S'mores, and you just had it without guilt. So how do you
create this vacation?
I'm going to give you four tips so that you can decide, in advance, if you want
to lose weight on your vacation or if you want to maintain your weight on your
The first tip is to start with a vision. Exactly what we just did. I want you to
create a mental formation of returning home. What is the result that you want to
have? Do you want to feel good? Do you want to have lost the same weight that
you were losing before you vacation? Are you happy just to come back the same
weight? Whatever it is you want, you create that formation of yourself arriving
home, being proud of yourself.
The second tip is to create a plan that you can deliberately practice each day
on vacation. Now, some of you might be like, "Oh, this is just work," and it is
going to take a little bit of effort beforehand, but remember, if your goal is
to see yourself coming back from your vacation feeling really good, then this is
what will help you to do that. This is what will create that situation.
So we're going to create a plan and there're six essentials that I want you to
consider when you're creating your plan. One is, what is that goal? Is it to
lose weight? Is it to return the same weight? Is it just to maybe just not eat
so much dessert or maybe not drink so much or not drink at all, or maybe to have
one glass of wine every night or maybe it's to continue to eat the same as you
do in your daily life when you're not on vacation, whatever it is, your goal,
right, that's the most important thing.
Now, the essential number two is decide what you're going to eat and drink, so
if you're staying with your family, and you're cooking for yourself, how do you
want to prepare your food? If you're traveling to the south, what are the foods
that you can get there and where will you be able to get those foods? If you're
traveling to Europe, you want to do some research, you want to see what kinds of
food are actually common and available to you, and then you decide those are the
foods you're going to enjoy, and you want to seek out as much whole foods as
possible. You commit to using your food journal and decide what you will eat 24
hours in advance to the best of your ability. Now, you want to allow for
exceptions, If that's what you want. If you want to have a dessert, then you
plan to have that one dessert, but you plan 24 hours in advance and then you
just get to enjoy it.
The third essential is to review what kind of beliefs, what kind of thoughts --
sentences in your own brain -- you need to believe and practice in order to
choose activities other than eating, right, choose things that are going to keep
you engaged in the life around you instead of indulging in overeating.
Now here are some examples of things you probably don't want to believe, because
they are disempowering, and you can just imagine when you think these thoughts,
how they feel to see if, for you, they are disempowering.
So, thoughts like: I need a break from everything healthy. I deserve to eat and
drink whatever I want on vacation. Look, I can always get back home and go on a
diet. I have to eat all the different foods offered to me and all these
different places come on. Why bother to even try to control myself on vacation?
Hey, vacations are supposed to be filled with indulgences and letting go. What
is the point of denying myself anything on vacation then it's not a vacation. I
try to be good all year. I can be bad for a brief time. I just want to stop
thinking, I don't want to control myself," right?
Those disempowering beliefs and thoughts are going to lead you to feel like you
just have to have something extra to eat, that you have to overindulge.
Let's look at some different beliefs that you can consider and practice and plan
to practice in order to succeed in reaching this goal of arriving home, you
either having lost weight or staying the same weight.
Here are some examples of beliefs or thoughts you can practice for success: I'm
looking forward to being with friends and learning new things. My goal is to
relax while taking really good care of myself. I'm going to attempt new
activities, maybe I'll go swimming, maybe I'll go diving. I choose to eat food
for fuel. I'm going to return home proud of myself. I feel better when I choose
real food, and the right portions. Hey, this is going to be a learning
experience. I choose to eat on plan. Hey, I choose to eat whole healthy foods
all around the world. I will include all exceptions in my plan. I will eat for
fuel, not for entertainment.
So those are some ideas. You might have your own thoughts that make you feel
empowered, that actually will inspire you, to have confidence, to know that if
you choose those whole foods, you are going to feel better and that you are
going to get you what you want.
Now the fourth essential of your plan is to list any obstacles that you can
count on that you know is going to challenge this practice of this thinking,
right? Maybe it's Aunt Mary's Lasagna, or maybe it's an annual pie eating
contest with all of your best friends from college, or maybe you're just going
to be spending all of your vacation in a hotel. Maybe you know that your family
dinners are just centered it on an overabundance of food and drink. Whatever the
obstacle that's going to create a difficulty for you practicing those thoughts
and carrying them out.
You want to take the essential number five, which is to create a strategy for
each obstacle. So maybe you let your best friend know that you won't be
participating in the pie eating contest this year. You can allow your friends to
be upset with you, without you having to indulge, if that's what you don't want
to do. Maybe your sister pushes your buttons. You know there're lots of insults
that you feel are disguised as compliments, and they really irritate you.
How are you going to react to them? You want to create a plan. What would be
your strategy? Let's say you're staying in a hotel or maybe packing your
breakfast and maybe figuring on buying your lunch and getting a refrigerator for
your hotel room is going to help you be successful. Now, I want to ask you if
you're with your family, you probably have family members who are vegetarians or
maybe allergic to certain foods and there's no drama when people really consider
them and their needs, and I want you to do the same. You have your needs. Just
let people know what it is. No drama, lots of fresh fruit, salads, grilled
meats. Come on, what is the problem?
Central item number six for creating your plan is to create a list of things you
want to do that aren't centered around food. Maybe you're going to a place, and
you want to visit a museum or learn about the culture. Maybe you want to get to
know someone in your circle better. Maybe you just are going to be willing to
let someone know more about you. Maybe you're going to jump into the ocean, even
if you feel scared, maybe even walk around in your bathing suit, even if that
feels a bit uncomfortable. Think of the things you enjoyed doing as a child and
seek out some lighthearted fun. So you want to create a list of all those things
so that, you never know, you just take out that list and if nothing comes to
mind, you can pick something on the list.
So those are the six essentials for creating your plan.
Now, once you have that plan, the third tip you want to do is to review each day
to see what's working and what can be made better. So, for example, let's say
that sister who triggers your emotions, and you feel upset, right? Maybe you
want to write about her. Maybe you want to come up with some thoughts that you
can really believe about her, that the things that you love about her, the
things that are funny and also true. If you can broaden the way you look at a
person or a place, you may just find that there are better feelings that you can
have along with the negative feelings. Allow both the negative, and the positive
to live side by side.
So, fourth tip is when you get home, you want to evaluate the trip. How did it
go? What did you learn? What surprised you? What were some strategies that were
effective, and what strategies weren't? Celebrate your wins and see what you can
learn about maybe where you miss the mark. I really believe if you use
deliberate practice to take a different kind of vacation, you can come home
refreshed, healthy and empowered, and once again, how? Creative vision of
yourself achieving that weight loss and coming home. Two, make a plan that
includes identifying the obstacles and coming up with strategies to overcome
those obstacles. Number three, review your plan at the end of each day, and
number four, review the entire trip and make sure to celebrate your wins.
Life is to be lived and life is to learn, so if you struggle with losing weight
in your fifties and sixties, a vacation can actually be an opportunity to learn
real self-care, and you can leave self-sabotage behind. There are benefits of
maintaining the momentum that you started before you go on vacation, right,
versus coming back and starting all over again, and when you deliberately
practice things, you're not only learning something new, but you also build and
expand your capacity to do more or maybe even to just plan more efficiently. So
I want you to really enjoy this vacation. I want you to surprise yourself.
Decide what it is you want to do on this vacation and have a fabulous time. Now,
I want to talk about my favorite things.
I recently found a store called b8ta a that supports the manufacturing and sales
of unusual and innovative products, not necessarily that you can buy everywhere,
right? So I actually tested this little keyboard called the Qwerkywriter and it
is a typewriter that's inspired by a mechanical keyboard. It is, in look and
feel, like a perfectly honed Underwood Manual Typewriter. I'm going to use it
right now. I get such satisfaction when my fingers are hitting the keys. Is it
nostalgic? Yeah, I guess so. Even the sound is deeply satisfying. What do you
think? I don't know if you can hear it but I just love it. So I wanted you to
know that I thought this was going to be like a crazy purchase, like who needs a
new keyboard and why would I need a keyboard that looks like a typewriter, but I
have to tell you I love using it and I use it now as I dropped all my podcast
notes, and I don't think there really is a memory that is true of the keyboard
that sounds and feels as good as this one does.
But you know what? The illusion of the Qwerky typewriter, it's just perfect for
this 65-year-old brain and fingertips. So if you want to look it up, you can go
to www.qwerkywriter.com, and they will be a link in the show notes.
Thank you so much for listening to. It's Never too Late To Lose Weight, the
podcast that knows that you can change your brain at any age, as long as you're
willing to be intentional, kind and use deliberate practice and losing weight on
vacation can be just the beginning. Maintaining a healthy lifestyle in your 60s
in a strong body and a healthy mind and with joy and purpose, oh gosh, it's
available to you -- and your mother! I'll see you next time.
Thanks for listening to this episode of It's Never Too Late To Lose Weight. If
you liked what you heard and want more head over to never2late.info/guide, to
download your quick start guide to jumpstart your weight loss plan and begin
creating an amazing life you love.