K, did you just read that title and go WTF?!
How can you lose weight without dieting!?
WELL, what I mean is, you CAN lose weight without being sucked into DIET CULTURE! Yes. You. Can.
How? I'll explain.
1. Ditch The Diet Mentality
Stop labelling food as "good" or "bad". Quit counting calories and obsessing over a specific number on the scale. Do not fall for quick fix diets and diet trends. LET THAT GO! Realize that diets have been PROVEN NOT TO WORK!!
Because why would you go on a diet when you KNOW you are likely to gain that weight back!?
Be strong and confident in your ways to say NO to the diet mentality. Ditching the diet mentality is HARD to break so you need to stay strong and find support whenever you can.
If you aren't already in my FB group "Ditch The Diet, Train Hard, Love Your Body", then join for support!
2. Honour Your Hunger
Start listening to your body. Take your time eating to tune-into yourself to notice when you are full. You can eat all foods in moderation. When you continue to eat when you are NOT hungry, you will gain weight - and definitely NOT lose weight (if that's your goal).
3. Honour Your Emotions
Are you eating when you are stressed? Sad? Depressed? Lonely? Start to respect your emotions by facing them head-on instead of suppressing them by eating food. STOP and think before you are about to binge out like crazy - is this hunger or is this an emotional response to something? (I have a great tool in my Obsessed to Free guide to help with this!)
4. Respect Your Body
Love and honour your body throughout the process. Use fitness and physical activity to move in ways you love. This not only helps with weight loss, but it helps with your MOOD and self-confidence!! :)
Ditching the diet mentality and learning to lose weight without restricting foods and food groups is NOT easy. We are surrounded by diet culture and it's so easy to get caught-up in new fads and quick fixes.
If you need MORE guidance and support along your journey, I created a Guide, Obsessed to Free to help you DITCH THE DIET and learn how to eat intuitively throughout your life. This guide not only covers food, but it talks about intuitive fitness, living, body image and how social media affects our body-image.
Check out my chat about losing weight without dieting!
All I have to say is, OH MY GAWD.
You are incredible.
Thank you for participating in this challenge. I hope you had some realizations about loving yourself inside and out.
The great thing about this challenge is that we got to share our responses with each other. There is power in this community and that is from supporting and learning from each other.
I love that you shared your honest definition of self-love. I was so inspired by all of your answers and even had some "ah hah!" moments where my perspective changed! (Thank you!)
One of my favourite days was when you took a #SELFIE and wrote 3 things you love about yourself. I find it SUPER interesting how often we think of appearance when it comes to naming things we love about ourselves. Never did I say it had to be physical. Maybe reading others' answers helped you realize that your top 3 things you love about yourself doesn't have to be physical (although it's totally amazing to love your body).
On day 4, you were asked to name things that truly make you happy. I LOVED all of your responses. When it comes down to it, the simple things in life make us the happiest. Our family, friends, children, cooking/baking, going for walks. It was so beautiful to read all the simple things that make you so happy.
I loved hearing (and seeing) your intuitive activities! Love how some of you were relaxing, doing yoga, and some of you hit the gym! There is no wrong or right way to move your body - it's about doing what you LOVE!
I hope that you continue to learn about boundaries you need to set in your life and please continue writing affirmations to yourself! Affirmations are SO important and can truly make a positive impact on your daily life.
This week was truly one of my favourite weeks since starting this group in the summer. I felt the energy and passion from all of you.
But self-love is not just a week long journey. It is an ongoing lifelong journey. And with the holidays coming up, I want to make sure YOU feel at ease. I want to make sure you don't feel guilty for eating certain foods or skipping out on workouts. I want to you still dedicate time for YOURSELF throughout this crazy-busy time of year.
That is why I created your Surviving The Holidays Guide.
I'm not your average fitness influencer...
While all the other fitness influencers are launching "slim down fast" programs for the Holidays...
I'm over here launching a Surviving The Holidays Guide to help you not feel guilty about food and treats. To not feel guilty if you miss a workout (or 7), and how to deal with family pressures about what you should or shouldn't be doing or eating. Plus some mood boosting activities ;)
30 page guide + mood boosting activities + a follow along yoga flow.
This guide touches on everything from family, food, workouts, to mood-boosting activities you can do every day to stay calm, cool, and collected. This is your go-to guide for when things get overwhelming and you just need to CHILL THE F OUT.
This guide won't just help you over Thanksgiving and Christmas, but ANY busy time of year with a lot of events happening at once.
Love you guys so much and I'll see you in the Facebook group!
I know what it’s like. Being so damn consumed by diet culture that it CONSUMES YOUR LIFE.
Soon that innocent diet turns into major calorie and food restriction.
Your favourite foods aren’t your “favourite” foods anymore because they are “BAD”.
The number on the scale begins to matter. Like really matter.
You start to stare at yourself in the mirror for longer and longer, analyzing everything you’d change.
Your start to lose friendships and relationships, you start to lose your passion and happiness in life.
Because all that matters is how much you weigh and how little you eat.
When does it end? DOES it end?
Yes. It does.
But it doesn’t happen without some help. Some MAJOR self-reflection. And allowing yourself to have good and bad days.
YOU deserve so much more than putting all that energy into food obsession.
You deserve to just live freely and happy.
Through MANY phases, I was able to recover physically (first) and then mentally. Although, I still have lingering thoughts.
The thoughts are what can F*CKING drive you insane. Constantly being reminded that you should or shouldn’t eat this or that. Certain foods will make you anxious.
But I taught myself how to NOT give in to those thoughts. Instead, I accept that I still have them and I do NOT act on them.
Years later, it all came together. Food, fitness, dieting, restriction, intuition.
That’s when I wrote my guide, Obsessed to Free.
I started writing it on a flight from L.A back home. Irony in a sense.
Flying home from a business trip, not knowing that I was creating something that would be the beginning of my OWN business - kicking diet culture to the curb, teaching women how to eat intuitively, and gain confidence and motivation through fitness.
You deserve the happiest life living your full potential. Don't let food and dieting hold you back.
In this YouTube video I sit down and talk to you about my entire journey from childhood to now going through diets, restriction, calorie counting, macros, to intuitive eating.
Hot Helpful Tools!
Check out these HOT items!
Obsessed to Free is the guide I wrote to help you find freedom and peace within yourself and your body.
It started off as an innocent way to lose weight and get "healthy", but it turned into an obsession with calories.
Food was no longer enjoyed, instead it was looked at as good or bad. It was a number that made me fat.
I lived off of 500 calories. I was tired, weak, irritable, sad and just over it. But I was so obsessed and so controlled by it, that I couldn't stop.
That wasn't until I learned it was time to let go...
I learned that food wasn't the problem and my body wasn't the problem...
Control and sadness was the problem. I was lonely and scared and I took it out on my body for YEARS.
THAT is why I wrote Obsessed to Free, the guide to freeing yourself from obsessive calorie counting, dieting, over-exercising. It is your guide to self-love and peace.
CONFESSION! I ate multiple pieces of cheesecake, a burger and lots of other food I don't normally eat on a regular basis the night before this pic.
I LISTENED TO my body. I wanted it. I had it.
I did not get fat overnight (duh)! I had no guilt. And in fact, I had more CONFIDENCE than ever in a sports bra and leggings in the gym.
Intuition is everything. When you listen to your body. Your heart, your hunger, your thoughts, YOUR desires, your life can change. My life did.
But you need to be able to LET GO and be WILLING to be honest with yourself. We live in a society where we are TOLD what is right or wrong when it comes to eating habits, fitness, and how our body should look.
THAT IS NOT OKAY.
YOU ARE IN CHARGE.
Do you want that freedom and confidence again? Then grab my Intuitive Lifestyle Tool and start TODAY!
This 14 page tool will help you feel GOOD in your own skin without worrying what social media says. It will also help you better your relationship with food, fitness, and yourself!
New YouTube Q&A!
You asked, I answered! Doing these are so fun! Watch the video and comment if you want me to do another one soon!
I need to tell you a secret...ugh..
I hate cardio. I also hate kale.
But I used to pretend to LOOOVE running on the treadmill for hours and hours a day because I was "just being healthy".
Spinach and kale were my dream foods because they were low in calories and I enjoyed the feeling of hunger. It gave me satisfaction.
Now, if you ask me to go for a run, I will 100% say no because I fucking hate running.
I don't want a kale salad. I probably want a burger or ice cream.
Yep, I said it. And YES I am now rocking a body I am proud of, but more importantly, I am rocking a LIFE I am proud of.
Ladies, are you over the bullshit diet? Are you sick of doing cardio and never seeing results? Learn how to FREE yourself and find happiness again.
I can help you. Keep reading below...
Do you feel stuck in the diet mentality? Do you feel like you NEED to exercise a certain way just to fit in? Do you feel pressure from social media to look and be a certain way? Do you want to just feel free and trust yourself? Then this is for you. This 40 page guide will help you break free from all the pressures and obsessions we are stuck in. This is your go-to guide for life.
This guide to freedom includes:
Cravings. One of the common topics that come up when talking about food..
"How do I stop cravings?"
"I get crazy cravings every night. How do I stop it!?"
I find this topic very interesting because I NEVER get cravings besides the odd (and normal) omg I want a burger or that ice cream looks good kind of thing.
So the more I thought about it, I realized I don't get cravings because I am SATISFIED. I eat balanced and don't restrict myself, therefore I usually don't feel the need to want something LIKE CRAZY all the time.
So then why do some people get cravings all the time? Well, there are many reasons and the main one is what I mentioned above - they are restricting food throughout the day (or days) and eventually your body NEEDS it like CRAZY so they experience crazy cravings.
If you have a major sweet-tooth like I do, try Fit Joy bars! I eat them pretty much every day. I get my chocolate fix (they come in a million other flavors).
It makes sense, doesn't it? You don't fulfill your needs in a balanced way, you cut calories or food groups so OF COURSE your body is going to want it.
Restriction isn't the only reason, there are other triggers.
Emotions are another huge trigger. When you feel negative emotions, you want to fix that by feeling good. And food makes you feel good. So binging takes that "pain" away. But it's only temporary.
How do you fix it? Realize that your craving is not real hunger, it's an emotion and decide what you can do to deal with the negative emotion instead?
Sleep is another HUGE trigger! When you are sleep deprived, your body naturally produces the "hunger hormone", ghrelin. So if you tend to lack on sleep, you tend to eat more... and more "junk food".
Loneliness is tough to deal with and when you're lonely, just like other negative emotions, you want to feel better. Food becomes a friend. But does that fix the true problem?
Sometimes we confuse hunger with thirst. Are you drinking enough water throughout the day? When we are super dehydrated we tend to crave the salty stuff.
And another reason could be distraction, you eat and eat and eat and crave food because you eat while watching TV or a movie. You eat while you're on the phone, scrolling through Instagram. This causes you to associate food with that action, so every time you watch TV or whatever, you WANT food even if you aren't hungry.
Do you get a lot of cravings? Do you think any of these triggers are the reason?
Tools to help better your relationship with food...
Check out these tools below that will help you better your relationship with food!
I am so over it.
I am so over hearing about diet trends and quick fixes. Why? BECAUSE THEY DON'T WORK!
Sure, you will see results short term, but they don't last. And more importantly they cause UNHEALTHY RELATIONSHIPS WITH FOOD.
Any diet that tells you to omit food or food groups is not okay. You can live a healthy, fit, and balanced life while eating ALL FOOD IN MODERATION.
But what happens when you get stuck in the diet mentality and you can't get out!?
There are strategies to better your relationship with food...
You need to learn to trust your body again. And you CAN do it. But it will take some time and work. It won't always be smooth sailing, but honoring your hunger and eating foods you ENJOY is the goal. Everything in moderation. FIX your relationship with food TODAY.
I wrote this comprehensive guide on how to eat intuitively. Listen to your body. You will learn WHY you need to eat all food groups and HOW to fix your relationship with food.
Don't you want freedom? Who wants to be counting calories their entire life? #NOTME
It's time to live and be free. Click HERE to find out more or see below.
Obsessed To Free
Do you feel stuck in the diet mentality? Do you feel like you NEED to exercise a certain way just to fit in? Do you feel pressure from social media to look and be a certain way? Do you want to just feel free and trust yourself? Are you ready to gain YOUR CONFIDENCE and HAPPINESS BACK? Then this is for you. This 40 page guide will help you break free from all the pressures and obsessions we are stuck in. This is your go-to guide for life.
This guide to freedom includes:
There will be no refunds available after purchase.
Please note that all purchases for digital downloads made on xogingy.com are non-refundable and non-exchangeable. These are all digital products that you can download. No physical books will be mailed at this time.
© 2017 Stephanie Schultz ALL RIGHTS RESERVED
Intuitive Eating Tool
This intuitive eating tool will help you better understand your relationship with food. It is designed to help you find patterns with your eating habits and emotions. You will record and keep track of your eating throughout the day, while also noticing emotions such as happiness, contentment, fullness level, and guilt. It comes with The Hunger Scale so you can rate your hunger level and assess if you are truly full, satisfied, starving, or over-full. This is something you can use throughout your life to help you gain a better relationship with food without counting calories ever again.
To The Bone is about a young 20 year old woman struggling with anorexia. Of course I was interested and intrigued and also quite terrified to watch this. Terrified because I didn't know if it would trigger or scare me, or if it would be the absolute worst representation of an eating disorder, or even worse... GLORIFY IT.
So, after watching it, what did I think?
Did it glorify eating disorders? No. I think it made them look scary and sick.
Is it triggering? That depends on the person. Some things may trigger you, while some things may not - it depends on your personal experience with an eating disorder. I was personally taken back by certain parts when it showed her sickly body because I remember looking and feeling that sick. If you find that it triggers you, it's okay to stop watching it, the ending sucks anyways.
Did it portray an ED accurately? Eating disorders are so complicated. Everyone experiences them differently. I do like how they showed the compulsive behaviours of calorie counting, doing sit-ups until she got bruises on her back, running/walking around the house to burn calories. I like how it showed that EDs are an addiction - they aren't about being skinny or not liking food.
I love that they showed a male character in treatment.
I like that they showed that the family doesn't truly understand it. And it can be so complicated and confusing for the family.
I liked all the different characters in treatment.
What didn't I like? I ended the movie confused. Where was THE WHY. It never got deep. It never got raw. I just ended. I wanted to know why she developed the ED. I wanted to know WHAT all lead up to this. Was it multiple things? I understand the family issues, but I wanted more. I needed more answers. This could leave someone watching it just assume that eating disorders happen, you get help and then it's over.
It never shows how hard it is to truly recover after. It never shows you hiding in your room because you don't want social interaction. You want to be alone with your ED.
I ended the movie confused and wanting more.
What really stuck with me was the obsessive behaviours and this is truly what fascinates me with eating disorders. But WHY do they happen? That is what I discuss and help YOU discover in my guide, Obsessed to Free.
I am glad this video started discussion, but I wanted more from it.
I will never forget the night my life changed.
I was having a bath and I remember thinking, "This is it. This is the most I will ever weigh. This is the heaviest I will ever be. Tomorrow I will start dieting".
And that's exactly what I did. But that innocent weight loss journey turned into an obsession with calories, exercise, and the scale.
All I did was think about how I could cut more calories and how I could run on the treadmill for longer. My sole purpose in life was to lose weight. My purpose was to be as small as I could be, because I thought the smaller I was, the better my life would be.
I look back and think WHY? Why did I go through this. And today I know that it's because my passion is helping YOU overcome the same things. Heck, it's to help you not make the mistakes I made.
It's why I now live every day fighting diet culture and digging deep into WHY we get so obsessed with these things. It's why I wrote Obsessed to Free.
I want to say that dieting ruined my life. That diet cultured fucked me up - because it did. But it also helped me find my purpose in life. Now I run a business based on the fact that dieting is STUPID and you CAN be fit, healthy, and love your body while still eating EVERYTHING in moderation.
Cut the counting calorie crap. Is it worth it?
Is counting calories worth the effort? Do you want to count calories for the rest of your life?
I seriously want you to ask yourself right now, IS IT WORTH IT? Is dieting and obsessing over your weight worth your life? Seriously. Is it taking over your life?
You ARE worth so much more. And you deserve freedom. You deserve to live freely without feeling restricted. You deserve to live without worrying about every single bite of food you put in your mouth. You are more than burning fat.
My guide, Obsessed to Free is the tool that will help you beat this obsession. It teaches you how to diet the diet, live and eat intuitively, workout in a way that you enjoy, beat the fight with the scale and seriously just love your body. Check it out below <3