Think-Feel-Eat Donna Reish

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present how (and why) to create a morning routine that works!

Following last week’s Evening Routine episode (#48), we are now working on the morning routine! https://donnareish.com/tfe-episode-48/

In all of my twenty years of teaching moms, I told them to fix things in this order: (1) Fix the night before first; (2) Fix the first hour of your day next!

And so it is with women who want to lose weight, maintain weight loss, and design their lives!

So here is what we looked at this week:
1) Why a successful morning routine starts with a successful evening routine
2) Your morning routine starts with self-integrity (and how to start gaining that!)
3) Your morning routine should contain the things that solve the “squeakiest wheels”
4) Your morning routine should contain what makes the biggest difference for the rest of the day
5) How to determine how much time to devote to the morning routine
6) How to build a morning routine incrementally
7) How to examine the things that make your mornings the most hurried
8) How to plan your food time, type, and amounts quickly in the morning
9) How to plan with your pre-frontal cortex rather than your “toddler brain”
10) AND….so many morning routine tips, tricks, and techniques!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=xzaT-I58l5w&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-49/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present tips and tools for creating evening routines that lead to success in weight management, fitness, food, sleep, and life!

This episode (and next week’s) is one of my favorite topics of all time. I have literally been working on evening (and morning) routines for thirty-seven years or more. I was working on them before they were a thing! (Three decade homeschoolers tend to do those sorts of things!)

Every year I have gotten better and better at routines. And every year my life gets better and better. (Co-winky-dinky? I don’t think so!)

In this episode, I first sell the listener on the concept that my husband and I have used our whole lives and taught our seven grown children: A good tomorrow starts tonight!

Once I sell you on that (and the importance of sleep---TFE 34, 36, 37, 38, and 39!), I teach what I have learned over the years about how to create evening routines:
1. That the best ones will be created incrementally (as all habits are---TFE #20)
2. That they should start with what you will REALLY do
3. That you want to begin with the things that will make the biggest difference for tomorrow
4. How to leave breadcrumbs for tomorrow that really help
5. Avoiding hurried mornings
6. Sleep—have I mentioned sleep yet?
7. Deciding what lets you relax the most at night
8. How and when to shut off electronics
9. The dopamine pulls that keep us from shutting down and going to sleep (and how incredibly difficult it can be to carry out the self discipline of SLEEP!)
TFE 34: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control
TFE 36: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii
TFE 37: https://donnareish.com/think-feel-eat-episode-37-managing-stress-cortisol-levels-for-weight-control-part-ii-of-ii/
TFE 38: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/
TFE 39: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii
TFE 20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/

Then I move into specific areas affected by PM routines:
(1) Weight loss
(2) Fitness
(3) Self care
(4) Other areas of success

Tips, tricks, techniques…oh my! This episode has them!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=vig0n3HIK9g&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-48/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present the last in a four-part series on qualities and skills needed in order to lose/maintain weight.

Welcome! The first three episodes in this series were so helpful for me as a preparer/teacher!
1) Thoughtfulness
2) Honesty
3) Patience
4) Perseverance
5) Self-Control
6) Flexibility
7) Confidence

In this last episode of the series, I delve into three more skills/qualities:
1) Accountability
2) Planning
3) Goal Setting

There are many reasons that in-person meeting groups are so successful---one of which is the accountability they provide! Twelve-step types of food programs, Weight Watchers, hospital programs, etc., all have the critical (for many!) element of accountability through weighing in, rewarding, and training.

Our modern day accountability has shifted to FB groups, private coaching, group coaching, etc., but these still maintain that element of others seeing what/how you’re doing.

Accountability is helpful for many people—the key is knowing how much and what type of accountability YOU need and want.

Next, I taught about planning. Again, knowing the TYPE of planner (and dieter) you are is super helpful. It is best to get out of the habit of saying “I’m not a planner” but instead say, “I am this type of planner” to help you realize that you can plan---it just might not look like someone else’s plan. (Get your free First Four Journal sheets here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/The+First+Four+Journal+Packet.pdf )

One of the most important questions we can ask ourselves when it comes to planning is the same one we need to ask ourselves when it comes to our protocol creation: What Will I Really Do? (https://donnareish.com/perfectstorm)

Lastly, the skill/quality we need is that of goal setting. In this area, I talked about making realistic goals that match up with our food protocol. If we aren’t making a “painful calorie deficit,” we will not have a fast weight loss. This is perfectly fine, but we must acknowledge it and not think we should be losing weight faster than we are.

Also in the areas of goal setting, we can plan for the next ten pounds, then ten more, etc., rather than trying to go down too low all at once.

Lastly, we need to consider non-weight goals all the time! I discussed about a dozen non-weight goals that I have every day—these are habit building that will help lead to my weight goal.

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=7KQCCfFCKOc&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-47/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present two more qualities/skills needed for weight loss/management.

In Episode #44, I introduced this series and began with two integral qualities—Thoughtfulness (the ability to Think about the Think-Feel—Eat cycle) and Honesty (with ourselves about ALL THE STUFF!).

In Episode #45, I continued with more qualities essential for weight loss (and, of course, how to develop them, expand the ones we have, apply them to weight loss, create tricks around them and more!). These qualities are Patience, Perseverance, and Self-Control (including my new Immediate Gratification vs. Delayed Gratification and what we can use in between the two---Intermediary/Planned Gratification).

We are on the third episode of the series (out of four) today with the crucial qualities of Flexibility and Confidence!

Here is what we focused on with Flexibility:
1. Why flexible eating plans are so popular now (including Macros, Inc; If It Fits Your Macros; Key Nutrition; and even Weight Watchers)
2. How many of us over 50 are done with the all or nothing approaches that we have tried over and over again throughout our lives and are ready to use flexibility to meet our goals
3. The importance of pivoting when something isn’t working
4. The opposite of flexibility
5. And when we take flexibility too far and it hinders our progress

Here is what we focused on with Confidence:
1. How Confidence can be an endless circle of “confidence leads to success, but we need success to feel confident” that we need to try to break into in order to achieve the confidence level we need for our goals
2. How we can use other markers of success to break into the confidence circle---making incremental changes that we succeed at will give us the self-integrity and confidence to do more and more and more
3. Confidence is a Feeling---and I plugged it into the Think -Feel-Eat cycle for us
4. So much Confidence goodness! Yay!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=iDSBR1JmeqU&feature=emb_title

See full article here: https://donnareish.com/tfe-episode-46/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present more qualities/skills needed for weight loss.

In Episode #44, I presented two important qualities for weights loss: Thoughtfulness (thinking!) and Honesty (my personal goal right now). These were even eye-opening for me as I outlined and presented them!

In today’s episode, I begin with a study (“Maintenance of Lost Weight and Long-Term Management of Obesity”). In this study, it reveals that people are more likely to keep weight off when they lose one pound per week (as opposed to faster weight loss). This is a meta-study, so it brought together 29 long-term weight loss studies. (Of course, there are other individual studies saying that fast weight loss is better because of the immediate rewards, but this episode is focusing on Patience,
Perseverance, and Self-Control—all of which are more likely with slower weight loss.)

For this week’s qualities/skills, I begin with the combination of Patience and Perseverance. These two qualities are closely related in that when we are dealing with long-term goals requiring Patience, we must also have the Perseverance to keep going even when we are awaiting a long-term goal.

We persevere (don’t give up) when we see success. But we also persevere when what we are asking of ourselves isn’t too difficult to do. As soon as we take on a protocol or eating plan that is too hard to sustain, perseverance goes out the window.

The last quality I discuss today is Self-Control. I present some recent self-discoveries around the concept of immediate gratification. That is, that maybe always seeking for delayed gratification isn’t the answer. When we only have two choices---eating cupcakes now or eating them in three months at Disney World, the latter seems too far out there (time wise and craving-wise). So I offered my new thoughts on three types of gratification:
1) Immediate gratification
2) Intermediary gratification
3) Delayed/long-term gratification

I posit that this could be the reason that Intermittent Fasting is so popular (we don’t have to wait too long to eat); that Flexible Dieting (macro counting, Weight Watchers, If It Fits Your Macros, etc.) is so popular, and more.
(Of course, in the Self-Control section, I also discuss dopamine/brain circuitry’s effect and hormone’s effect as discussed in previous episodes.)

There is hope for developing qualities and skills that are needed for weight loss—or for expanding current skills in other life areas to weight management!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com
Watch episode here: https://www.youtube.com/watch?v=KFmt32mP4JU&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-45/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical a

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present two of the many qualities that we need to develop in order to achieve weight loss/weight management.

There are many qualities and skills needed for weight loss---and for weight management once the weight is lost. Some of these skills are ones we already have in other areas of our lives, but we need to learn how to apply them to weight management. Some are ones we have a little bit, but we need to learn how to increase them. And some are ones that we wish we had, but we often do not feel that we presently do.

The good news is that qualities and skills related to weight loss can all be learned! They can be practiced over and over again until we have increased them to our benefit.

In today’s episode, I delve into two qualities---thoughtfulness and honesty. These sound like qualities needed for a harmonious marriage!

But they are actually pertinent to weight loss.
1) Thoughtfulness---the ability to THINK about our own Thoughts and Feelings and change them as needed in order to Act in a certain way. (As in, the Think-Feel-Act cycle and the Think-Feel-Eat cycle!)
2) Honesty---the ability to be honest with ourselves completely. This means that we don’t stay off the scale for days; we don’t eyeball foods if we are on a measuring protocol; we don’t “forget” to record a food if we are on a record-keeping protocol; we don’t “average” our carbs or fat grams if counting those is part of our program; we don’t cheat on our timed eating app. One hundred percent transparency and honesty is needed for weight loss.

Then…I teach how Thoughtfulness (writing down what we will eat each day for 3 minutes then learning to self-coach with the Think-Feel-Eat model) will help us gain more honesty skills. (TFE #1: https://donnareish.com/introducing-the-self-coaching-model/)

And, practicing the skills of Thoughtfulness and Honesty over and over again will make us better and better at them.

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com
Watch episode here: https://www.youtube.com/watch?v=imvEQgv_kUI&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-44/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.