3 Strategies to Overcome Obstacles on Your Thin Within Journey

3 Strategies to Overcome Obstacles on Your Thin Within Journey

Thin Within principles are simple:

  1. Eat when you are physically hungry
  2. Stop eating when you are physically satisfied
  3. Go to God for everything else that has lured you to eat for other reasons than to fuel your body.

But as simple as this is, it isn’t easy.

What is the road block?

The core of many of our challenges on our Thin Within journeys can be pulled out and dismantled if we deal with two really important issues…

  • Are you convinced that God is calling you to the Thin Within approach of eating any food between the parameters of physical hunger and physical satisfaction?
  • Do you wonder if it will work?

Without a rousing YES answer to the first of these two questions and a definite NO to the second, it will be hard for anyone…even with the help of a coach, book, material, testimony, blog article…to convince you that you should get back on the horse, back into your Thin Within journey. You will be likely to struggle a lot with consistency. Perseverance isn’t likely to happen when the going gets tough.

Ask the Lord to meet you and show you if this hunger/satisfaction approach is for YOU because He has called you to it or if it is the most palatable “diet” that you selected from all the options that you could have chosen…is it your will? Or is it what God wants for you, His child?

The FIRST STRATEGY to overcoming obstacles in your Thin Within journey is to prayerfully evaluate if either of these are missing:

–>a conviction that God wants you to use this approach for your eating/body issues

–> an assurance that Thin Within will “work” for releasing weight (if your body requires it) and to give you peace with your body and with food

SOLUTION: If you lack the conviction and assurance that God wants this for you and that this approach will “work” to accomplish what *HE* intends for you: 

A. Ask the Lord to build a conviction.

B. Browse through the testimonies at the Thin Within website.

So often when we have been on diets, we did it because we wanted to get thinner for a reunion, a trip coming up, a friend’s wedding, swimming at the beach, etc.  When these are the reasons we begin Thin Within, then–like in our experiences with dieting–when our motivation lags to keep at it because we want to look great for the upcoming event, we end up lacking commitment. We burn out. We throw in the towel. We quit.

But if there is a conviction that God wants me to do this, it takes my motivation to a new level.

The SECOND STRATEGY to overcoming obstacles is to realize the impact of our dieting years and the influence of our culture. We are bucking a long standing system! Be aware of the dieting mentality and how it can undermine our efforts in Thin Within.

Dieting teaches us that we are either successes or failures when we try to lose weight. Our culture is all about performance.

For years we did the pendulum swing…at the one extreme we would commit (like at the first of the year) to a new eating program or maybe even Thin Within. We could hold on for only so long and then we felt like we weren’t doing it well enough and we bailed…or quit…or stopped trying…and swung to the other extreme…threw all caution to the wind.

What we have to do is allow the cross of Christ to stabilize and stop the pendulum swing.

I have often likened our Thin Within journeys to being on a trail ride. In dieting and in other areas of life, the whole point is riding the horse from here to our destination perfectly. It is all about our accomplishment. It is not about the journey. In fact, success or failure seems to be determined by getting to the destination or not. We have been results oriented. Not process oriented. Dieting taught us to be self-focused and very black or white in our thinking.

BUT On the Thin Within journey, riding down the trail and never falling off–as wonderful as that may sound–isn’t our goal! Being really good at getting back up ON the horse instead of wallowing around in the dirt each time we fall off IS the goal. THIS is doing the journey well!  When we fall off our horses, we don’t wallow in the dirt. We get back in the saddle and evaluate what we can do differently next time to be victorious.  This IS doing “Thin Within well!”

SOLUTION: If you know you are being affected by perfectionism or all-or-nothing thinking:

A. Accept that FAILURE IS A TEACHER, not an UNDERTAKER. Failure is what you do, not who you are.

B. Allow God to use your failures, mess-ups and mis-steps to show you what hasn’t worked. In this way, you can develop a plan of action for emerging victorious the next time by doing things differently.

The THIRD STRATEGY to overcoming obstacles on the Thin Within journey is to see that God’s grace isn’t just a one-time event when we come to Him for salvation. It is an ongoing power, presence, and provision even in my failures.

This is where we apply God’s grace in the tool called Observation and Correction.

With Observation and Correction, God redeems my failures. HE can redeem whatever has caused me to fall off the horse (or eat outside of my hunger and satisfaction boundaries). He turns my failure into a learning opportunity–if  I am willing.

Recently, our Coaching Groups were having their last group conference call for the current coaching session. The assignment I had given them ahead of time was to consider looking back over the time since they began their first coaching group and jot down a list of lessons God has shown them through observation and correction. What “corrections” had God given them that are keepers as they go forward?

The results were nothing short of inspirational. It is the heart of grace. It is the heart of Thin Within.

Each one of the participants experienced failures in their lives.  By God’s GRACE and wisdom, they had used what they learned from the failures to write down options for making different choices in the future or to prepare for challenges in a new way…like by developing needed skills or renewing their minds.

Counter to our performance culture or dieting mentality, we need to know that messing up with our eating is something that happens on this Thin Within journey. Consider each time you “hit the dirt” to be an opportunity to learn how to “get back on the horse again.” View each time that you are on the ground as an opportunity to practice getting going again.

SOLUTION: If you know you need to grow in applying God’s grace to your journey:

A. Develop and add to a Victory List – each time you recognize that you stopped eating before you would have in the past, or if you pray or renew your mind, or…whatever it might be! Jot it down and keep an ongoing list of the many “baby step” victories that God gives you. Review this list often and go through it, thanking him out loud for each one!

B. Make liberal use of the Observation and Correction tool. (Even better if you keep a running list of the “corrections” that God has given you.)

God may be up to something larger and more important than what size your body is!!!

How About You?

What specific challenges are you facing? How might applying these ideas help? We want to hear from you in our comments section here at the blog!

Thin Within: What To Expect When You Are Expecting!? #02 – A Man and a Plan

Actually, a better title might be: “No Man… but I have a Plan!”

During my second month of pregnancy, when I may have been feeling my worst, my husband announced he would be going to London on a two-week business trip. I was very concerned about being left alone with the two kids, work, housework, and in my first trimester of pregnancy. But most of all, I was concerned about being left to my own devices in the evenings… all alone…

Historically I would have used the evening times alone to “indulge” in over-eating, and late-night movie watching. But I know that inevitably, I wake up the next morning regretting staying up so late and regretting what I ate! So, I decided to use it as a re-framing opportunity. I wanted to think of an evening alone in a whole new light. I knew from experience that would take planning, accountability and a new way of thinking.

I started out with a favorite prayer pneumonic from John Piper. It’s “APTAT”:

  • A – Admit that you can do nothing on your own.
  • P – Pray for help
  • T – Trust a Promise
  • A – Act in response
  • T – Thank him for helping you.

In the past, this little reminder has helped me calm my anxiety and refocus on God and his ability to influence me and my circumstances. So that’s what I prayed. And then I made a plan.

Truth Cards

My attitude about this whole situation was not great. I felt panicky and like I was being left out of the fun. So I wrote some truths about what this time really was about—or some of the potential benefits of this short season. Truths like,

“Thank you God for this more relaxed week to make memories with my children.”

“Jesus is my Perfect Companion. He never gives up on me, grows weary, stops loving me, or walks away.”

“God, you know I am not perfect. But you have said I have your resurrection power in me. You said your Divine Power has given me everything I need for life and godliness today.”

I reviewed these in the mornings usually. A quick way to get my mind right for the day.

Evening Mind Renewal

One of my goals was to renew my mind every evening after dinner and before I started watching TV or having any snacks. This was an Accountability Point for me (see below) and was very helpful. In fact, I got a big surprise! I discovered new things about myself! I discovered I love to go out on the porch after dinner. Listening to the night sounds and looking up at the moon and stars gave me a wonderful calm and new perspective for the evening.

I came to look forward to that time to just “be” with my Heavenly Husband. We enjoyed such satisfying moments together that TV didn’t even interest me some nights (!) This time of mind renewal looked different on different nights. It might be praise time, reviewing my Truth Cards or using Barb Raveling’s I Deserve A Donut App or my own Bible study.

Extra Boundaries for TLC

I also tried to listen to what the wisdom of God’s Spirit was nudging me to do to protect myself during a particularly vulnerable time. I decided it was best not to buy or bake any sweets/desserts during that time, since those are particularly difficult for me to resist, especially when I’m alone. I also knew that the later I stayed up, the weaker I became. I was more likely to make choices I’d regret later. Plus, I need my rest—after all, I’m growing a baby! So my other boundary was to be in my bed at 9:30 on weeknights and by 11 on weekends.

Accountability

I knew that on my own, I’d be less likely to finish strong. I tend to thrive with that extra boost of encouragement. So, I called up my friend Molly. We met in one of the Thin Within online Facebook groups and really hit it off. We periodically text or call so I knew she’d be willing to help. She was so kind to touch base with me daily and encourage me that we were doing those two weeks together. Even when I had a disastrous day, it really helped me to Observe and Correct, when I had to reflect back and report in about what had happened and the choices I had made.

God was so gracious during the time my husband was away. He answered prayers and gave me extra energy, grace, and patience with the kids. He kept everyone safe and gave me strength to survive fever and floods! He is so Good.

So whether you have a challenging weekend coming up or a new life situation that has you baffled…I pray these ideas will prove useful to you. I have to remember: the main thing is the Main Thing—Jesus! He’s the one who empowers me to walk wisely in the way he instructs me to go. Keeping my eyes focused on the Author and Perfector of our faith is what makes life full and satisfying, regardless of my outward circumstances.

 

………………………………………………………………………………………………………………………

 

Emily lives in South Korea with her husband and 2.1 children. She enjoys being the token American in her neighborhood and baking for the Korean neighbors. She is grateful for the chance to lead worship in their small “expat church”. Like most mothers, she’s also good at multitasking–like cooking and putting on bandaids, rubbing four feet while reading two books and driving while chewing gum and talking on FaceTime with family back home. 

Thanks, Emily!

If you are a pregnant mom, won’t you post here and let us know? We would love to have a little support community right here on the blog for you all who are hoping to navigate the waters of your pregnancy (and after) while applying the Thin Within principles. Not only does Thin Within “work” during pregnancy to minimize weight gain, but many women LOVE the way they feel when they do this! EVEN when pregnant!

~ Heidi

 

Pleasers, Teasers, Whole Body Pleasers

Pleasers, Teasers, Whole Body Pleasers

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In Thin Within, we are freed from the “good food/bad food” mentality.

Instead, we look at how much we enjoy various foods and also discern how our bodies respond after we eat them in moderation–0 to 5. In chapter 18 (bottom of page 185-189), we learn a practical tool for progressing in our journey.

We can mentally categorize foods into:
1. Pleasers
2. Teasers
3. Whole Body Pleasers
4. Total Rejects

This is the Discernment Phase of Thin Within. We have moved beyond freedom and, while continuing to exercise our freedom to enjoy any food in moderation, we now realize that we are free from *having* to eat a certain favorite food if it makes us feel energy depleted!

Because all things are permissible, but not all things are beneficial (1 Corinthians 6:12), we want to begin to take stock of these facts and respond accordingly. We are more than taste buds, so we begin to note that some foods make our entire body feel good.  These are the “Whole Body Pleasers.”

Diets typically have us eating foods that we view as “Total Rejects.” We don’t have to do that any more. But we may also find that some of the categories shift and grow. This is a good thing. Something that has been a “Pleaser” we may discover doesn’t energize us the way we need it to. We may end up calling it a “Teaser” or even a “Total Reject.” Cooked differently or with different seasonings to enhance the flavor, a food that is nutritionally dense, but that we have never appreciated the flavor of, may actually become a “Whole Body Pleaser!” These categories will shift and change with time. Let’s be adventurous and explore and experiment.

Over time, you will want more and more of your eating (which is all done 0 to 5) to include “Whole Body Pleasers”–foods that you enjoy *and* that leave you feeling energized!

How about you? Have you begun to notice how certain foods make you feel? What foods are “Whole Body Pleasers” for you? What foods are “Teasers?” “Pleasers?” “Total Rejects?” Has this changed for you over time so far?

Your Body – What is Your “Natural, God-Given Size?”

Your Body – What is Your “Natural, God-Given Size?”

 

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When I was in high school, my mom put me on a diet. I was supposed to drink  nasty tasting shakes for breakfast and lunch and then eat a full meal when I got home from school, which was a full course meal,  including things that I could never manage to stomach. I don’t know if my mom thought I *wanted* to diet or what. I know that, in my memory, I cooperated…even to the point of trying to stomach eating lettuce covered with oil and vinegar. Now, just the thought makes me gag. I can’t stand lettuce and I can actually smell it if it is in food that I order at a restaurant (always requesting NO lettuce).

I was an athlete, but would often cut school to go to my best friend’s–my “eating buddy’s”–house where we often made a pan of brownies and then ate the evidence that we had been home when we were supposed to be at school. Not one crumb of the brownies would be left.

What began in junior high as a response to molestation by a family member developed into a full-blown coping mechanism–a refuge, a comfort, a recreational activity, too! Because I was involved in sports, I often kept ahead of too much extra weight. I do remember weighing myself quite a bit. I remember the numbers, too. I also remember the numbers on the scale during all the diets I went on over the years. I charted my weight on a graph on the wall during one season. Then, there were the diet program weigh-ins. So, I would have NO problem pulling a number out of my mind that seems “reasonable” for what my “natural, God-given size” would be.

BUT…

that would miss the point…

GOD-given, means that it is God given.

It doesn’t mean that Heidi has to grab a hold of it and declare “HERE! This is it! When I reach this number I will  have arrived!”

In fact, I distinctly remember in 2007, after I lost all the extra weight I  carried having actually gone too far so that I could have the accolade of losing ONE HUNDRED pounds, I still hated my rear end…my hips. You see, even when I was really *thin*…I hated my body. Freedom clearly wasn’t in a number for me! There was something in my HEAD that needed to change. I needed to “drop the weight” of a mental image of the ideal body.

So now, I see that “natural, God-given size” means, God has in mind the way my body, fearfully and wonderfully made, hand-crafted by him, will look or be. And it definitely isn’t what this world uses as a standard for beauty. You know what? I think I am beginning (after all this time) not to care what the world says. I want what GOD wants for me. There is FREEDOM there!

And “Natural” means natural.

I don’t have to be fearful about it. It just is. Like naturally curly hair. Or a natural blond. Nothing added. It just is.

Notice Thin Within doesn’t promise you that you will be a “natural, God-given weight.”

In fact, what we really want to do–dare I be so bold–is get rid of the bathroom scale. Instead, focus on getting to know your body and the God-given hunger scale: hunger and satisfaction, 0 and 5. Let’s stand on God’s promises instead of the bathroom scale and the ever-elusive happiness that joy is found in a number. You are MORE than a number!

As you commit (and commit again and again) to eating 0 to 5 or between the parameters of hunger and satisfaction, you will not need any man-made device to tell you if you are succeeding. Success is not defined by the world or by your past. It is defined by God.

Your natural, God-given size is, by definition, the size you land on when you eat according to the way He made your body. Eating according to the cues of hunger and satisfaction will cause you to land on and maintain your God-given size.

This is GREAT news!!!

Aren’t we tired of pursuing a number on the bathroom scale?! Then, assuming we ever land on that number, we live in fear that we won’t *stay* at that number?! That is definitely NOT freedom!

Here is a sound file about this very thing. I hope it is helpful! Again, feel free to download it.

[soundcloud url=”http://api.soundcloud.com/tracks/94321872″ params=”” width=” 100%” height=”166″ iframe=”true” /]

Would it be helpful to you to get off the bathroom scale–to give it away or at least to have a friend or family member hide it for a month (or two or three)? Can you recommit to obeying the God-given signals of the hunger scale–0 and 5–or physical hunger and satisfaction? Will you trust him that he will bring you to the size that you want to be?

What will you stand on? 🙂 Here is a bonus! Good ol’ country rendering of “Standing on the Promises of God!”

Combo Thin Within Workbook Class Starts on Monday!

Hi, everyone!

Do you wonder how you can navigate the principles of Thin Within, draw closer to the Lord, and finally release the weight? It is wonderful to build our intimacy with the Lord and that may be, in fact, why many of us are led by God Himself, to Thin Within (and we thought it was about our weight!).

Well, because of my experience imperfectly applying the Thin Within principles, sustaining victory for the better part of of 7 years and now finding myself having been bucked off the horse and wallowing in the dirt, all while claiming to still be doing “just fine,” I am eager to share with you all what caused my personal “undoing” and how to avoid it yourself! (My updated testimony is found on this page.) When life throws you trials and curveballs how can we not revert back to old thinking and eating behaviors? What can we do to proactively work to prevent a slide spiritually, emotionally, *and* physically?

Starting on Monday, July 25th, I will be leading a Thin Within workbook study class on Facebook. We will get a running start on the holiday season, concluding this class in the last part of October. The details about how to join in can be found on this page.

Here, I share a bit about what’s to come!

Find me on Facebook. Request to be my friend and send me a private message asking me to add you to the Combo class.

You can do this.

Renewing My Mind – Evening Eating Part 2

Renewing My Mind – Evening Eating Part 2

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This week we are hitting “Night-Time Eating” head on by creating truth cards that will help us fight the lies we believe that cause us to give in to temptation after dinner with TRUTH.

Today, I want to share with you page two  in my truth card deck!

  • This “habit” (of eating at night) is the single BIGGEST hindrance to my confidence that I am currently at my God-given size.

After I obsessed and went nuts and dropped all the weight I did, it was clear that I had gone too far. So I am not at that LOOOOOW a weight right now. I am good with that. But what I *don’t* know is if I am where I should be. I don’t think the number matters at all. But night-time eating is sort of a bug-a-boo for me. I haven’t conquered it at all. I know that many evenings, I do “desire” eating. If I were to be obedient during this trouble time, I know that I would have confidence that no matter what my size or number or whatever, I am right where God intends for me to be.

  • I need to CHOOSE to surrender my “desire eating” in the evening to God. Will I?

It really boils down to WILL I OBEY GOD? Or my desires?

  • Will I call “foul” to God when he asks me to give evening eating over to him?

Is this one of those areas where I retain *my* (supposed) rights? Or am I truly surrendered…”Not my will, but thine be done?” No food tastes as good as obedience feels!

  • Is giving up food after dinner (when I am not hungry) worth what I get in return?

There truly is no sweeter sensation–no tantalizing taste-bud thrill–than loving God with my choices. The peace that I experience when I submit to his authority is just SO wonderful!

HOW ABOUT YOU?

Are these truths that you can add to your truth card deck? How is it going for you using your truth cards? What truths can you add to these that I have posted?

Renewing My Mind – Evening Eating Part 1

Renewing My Mind – Evening Eating Part 1

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Do you struggle with eating after dinner? I know that many do. We aren’t typically hungry for the few hours that follow dinner time, yet we nevertheless end up eating. I have three truth cards for that as well. It helps me to read these truth cards out loud just before dinner time. It also helps me to read them out loud just after dinnertime, too. If I find I am tempted, I like to launch Barb Raveling’s “I Deserve a Donut” app (she has an I Deserve a Donut book now too for those without iPhones!) and use some of her questions to illuminate what is going on.

In any event, here are THREE truths that I can say out loud that help me to NIP EVENING EATING in the bud!

  • Unless I eat an early dinner (or light dinner, stopping before I reach a “5” on the hunger scale), I simply WILL NOT BE HUNGRY before bed!

Have you experienced this? Where you know that you ate plenty at dinner time, but you know you are planning…actually planning to eat anyhow? Do we want to BE CURED of this overeating and extra weight stuff? Do we really WANT to be obedient to the Lord in eating only what we need for fuel? Then the truth is, unless we eat a very early dinner or an extremely light dinner, it isn’t likely we will be hungry before bed!

  •  I sleep better when I don’t overeat at bed-time or just before.

Have you ever had a food-fest in the evening while watching TV or a movie or playing games with the family? Or perhaps that is your computer or reading time and you just munch most of the evening? Has it affected how soundly you sleep? It does for many of us who struggle with this. When we use food for fuel, we are able to sleep peacefully!

  • When I don’t overeat at night, I wake up hungry for breakfast which is a good thing!

A lot of people assume that they need to eat in the morning when they wake up. Honestly, when I overeat the night before, I am not hungry until 10am or sometimes even 11am! Is this true for you?

How About You?

Do you struggle with night-time eating? Might speaking these truths out loud each morning and again in the evening before you eat after dinner actually help you? What are your strategies for emerging victorious over the temptations to eat in the evening “just because?”

Stay tuned for part 2 of night-time eating Truth Cards!

Keys to Conscious Eating

Keys to Conscious Eating

 


 

I hope that you woke up this morning with this thought on your heart…

 

I am fearfully and wonderfully made!

 

We can believe it!

You know what? Here’s the thing… If our God is awesome (and I bet not one of you reading this would say you don’t agree with that), if He is so creative and powerful and clever (and I bet you all agree with that), then He has made our bodies reliably, too!

Like a Thin Within class participant said

He has created our marvelous, fearfully and wonderfully-made bodies to give us signals about when we need sleep, rest, when we are in pain, when we need to expel something from our bodies, and when we need to drink or eat, as well as when we need to STOP eating or drinking.

 

The trick is that often, over the years, either through carelessness or dieting, we have “shut down” those hunger and satisfied signals.

We want to get in touch with those signals again because they are a reliable means for eating the right amount of food: Eating to live, rather than living to eat.

When I get back in touch with those signals (this may take work, so please be patient and extend grace to yourself!), I find that I will release extra weight to my natural God-given size and then maintain it. No hocus pocus. No counting. No weighing and measuring. Just a naturally, calm, worry-free, way of living for the rest of my days.

Sound good?

knew it would. I know it does to those of you who already subscribe to this approach.

In Thin Within and Hunger Within, we use the Keys to Conscious Eating to help us get back in touch with the signals of hunger and satisfaction.

These are not “rules” but rather are intended to provide boundaries:

 

Keys to Conscious Eating:

1. Eat when your body is hungry.
2. Eat in a calm environment by reducing distractions or calming your mind.
3. Eat when you are sitting.
4. Eat when your body and mind are relaxed.
5. Eat and drink the things your body enjoys.
6. Pay attention to your food while eating.
7. Eat slowly, savoring each bite.
8. Stop eating before your body is full.

Grace Response: Observation and Correction

 

Each time we eat – as in each and every time we eat – we try to use each of these keys as boundaries.

• Numbers 1 and 8 are the primary boundaries of eating between physical hunger (called a “0”) and physical satisfaction (called a “5”).

• If we use numbers 2 through 7 as secondary boundaries for ourselves, it helps us to succeed at #1 and #8.

• The goal is to be intentional each time food crosses our lips.

If we set a place for Jesus at our tables and imagine His presence there, if we foster a heart of gratitude and thanksgiving for the abundance that He supplies and that He has made our bodies fearfully and wonderfully, we can do this.

We can get back in touch with our body’s signals and discover a stress-free way to release the burdens of our hearts and the burdens of our life. They are so often connected!

Let’s eat when we are hungry.

Let’s stop when we are no longer hungry.

And let’s run to God for all the other things that ordinarily draw and lure us to food.

Ya with me? 😃

 

 


 

How are you doing with eating between 0 and 5 being your primary boundary? Which of the secondary boundaries do you think could help you more effectively abide by your primary boundaries? Which is hardest for you? Select one of these today to ask for God’s special help with. How can you plan for success?