1. Laugh your Ass
off…
How to Transform your relationship to your body and
food…. and lose the wait!
2. My Story
• Personal struggle with weight loss and body
image.
• Emotional eating/Stress eating
• Yo-yo dieting
• Permanent weight loss = lifestyle and spiritual
change
• New ways of nurturing, managing stress, dealing
with emotions.
5. Choose your Mindset
• In every moment, we have the power to choose (Tal Ben Shahar)
• Diet do-it (action based behavior)
• Weight loss creating healthy body(health enhancement)
• Shamebody trust and appreciation (self-acceptance)
• Stress and dis-easeenhanced health and well being
• Exercise as drudgerythe joy of movement (finding joy)
• I can-> I can (empowered choice)
• From I am far from perfect -> I am imperfectly fine
• There is nothing good nor bad, but thinking makes it so
Shakespeare
6. Cultivate Your Landscape
• Thoughts, behavior, emotions to increase
positivity ratio (Fredrikson)
• Social support and relationships
• Set up your environment for success.
• Positive people.
• Get support
• Don’t bring in enemies.
• Habits and Rituals for success
7. Permission to be Human
• Wabi-Sabi love: embrace imperfections as part of the
whole (Arielle Ford)
• Accept the duality of who we are with compassion and
understanding
• Ring the bells that still can ring Forget your perfect
offering There is a crack, a crack in everything That's
how the light gets in (Leonard Cohen)
• Embrace totality of emotions
8. Mindfulness
• Mindfulness: Paying attention without judgment.
• GPS for the mind and body: where am I?
• Rewires the brain (Rick Hansen)
• STOP exercise: Stop, Take a breath, observe , proceed
• The power of Pause
• moving towards/away from goal?
• How will I feel 10 minutes from now; 1 hour and 1 week
• Self-awareness -> Active Acceptance - conscious choice
• What are you really hungry for???
9. Mindful Eating
• Distracted eating can increase the amount of food
consumed by 50% (Erik Robinson, Univ. of Liverpool)
• “Amnesia eating”. We make 221 food related decisions
everyday (Brian Wansink)
• Create habits and rituals to narrow down choices
• Hunger Scale 1-5 …. Gas tank analogy
• Emotional Hunger vs. physiological (ABC)
• Stop when you are ¾ full.
10. Laughter & Humor
• Laughter Yoga -Motion creates the emotion-> positive effect
• Laughter is the best medicine
• Acceptance: Laughter allows us to accept what we cannot change
• Perspective: bigger than our situation.
• Release: Laughter helps us face our shadow, and release judgment
• Celebration: Laughter puts us in touch with joy.
• “Laughter is a bubbly, effervescent form of holiness” Anne Lamott
• Fake it till you make it!
11. Self - Compassion
• Self-compassion is extremely important aspect
in weight loss (Leary et al. 2007)
• Self-compassion has three aspects ( Neff 2009)
• Self kindness
• Common humanity
• Mindfulness
• Loving kindness meditation
12. Movement/ Exercise
• Not exercising is like taking a depressant drug
(Tal Ben Shahar)
• 10,000 steps a day challenge. Consistent and
incremental.
• Include a social component for accountability
• Movement you enjoy
• Motivational Music
13. Gratitude
• Emmons and McCullough; Martin Seligman
research on the power of gratitude.
• Gratitude Journal; 3 blessings
• Gratitude meditation
• Gratitude appreciates and shifts everything
14. Connecting to Nature
• Connect to elemental forces: earth, water, air
and fire
• Savoring nature and restorative breaks
• Appreciating nature connects us
15. Meditation and
Visualization
• Best possible Self Journaling (King 2001)
• Meditation benefits ( Kabat Zinn; Davidson)
• Meditation visualizations …way of
communicating with sub-conscious with
mental images
• Guided Meditations
• Quieting the mind
