(00:01):

Hi, I'm Corinne. After a lifetime of obesity being bullied for being the fattest kid in the class and losing and gaining weight like it was my job, I finally got my shit together and I lost 100 pounds each week. I'll teach you no bullshit weight loss advice you can use to overcome your battle with weight. I keep it simple. You'll learn how to quit eating and thinking like an asshole. You stop that and weight loss becomes easy. My goal is to help you lose weight the way you want to live your life. If you are ready to figure out weight loss, then let's go. 

(00:37):

Okay, everybody. We are going to talk today about the importance of an environmental cleanup when it comes to losing weight. Since we are really focused right now on just making weight loss as easy as possible for us. And so before I kind of give you some of the places to be checking, where should I clean up? How should I do it? The first thing I think we have to address is our mindset. Also, I am on vacation. Part of my healthy lifestyle is making sure that even when I go on vacation and stuff, that I have my environmental cleanup a little bit. So I don't keep things in the room that are going to be tempting if I've been drinking or if I'm tired or if I'm stressed out because I'm traveling. So that's one of the things. It's like a bonus tip when you're on vacation, be thinking about your hotel room and how you can set things up successfully for you. 

(01:31):

Just like when we come here, we always order a bunch of water. So we always have water in the room. We bring our xtend, X-T-E-N-D in case anybody wants to know what that is. You can go to my faves page inside the membership site to find out what that is. We get the grape flavor, we bring that with us too. We bring vitamins, we bring all the things that we're going to need that help us remember that we are healthy people. I think a lot of times when you go on trips and stuff, we just kind of disconnect from that life completely and it makes it even harder to restart it when we get home. So I'm always looking for ways to reflect the person that I am and the person I want to be even when I'm on vacation, because then that just makes when you go home a little bit easier to kind of slide back into your regular routine. 

(02:22):

So I'm getting ready to go meet my best friend Jane, who is on this trip with me. We always work out. When we're together, we either lift some weights, we do a lot of long walks together. That's one of our most fun things to do when we are traveling, and it keeps me, when I think about that environment, how do I want to surround myself when I'm on vacation? I want to surround myself with a good gym if possible, good walking trails if possible, making sure my room has the things in it that I'm going to need just to remind me of. For me, because I'm in maintenance, it's for who I am. And then for a lot of, if you haven't completely stepped into that new version of you, it's reminding you of the person that you are working on becoming, that you are becoming. 

(03:10):

Okay. So the first thing we have to do is we have to think about our current environment and what is it telling us about ourselves. So you kind of want to look around and what I have found is that the healthier I've gotten and the more I have lived this lifestyle, my environment really reflects the person that I want to be. So if you go to my refrigerator for example, there's not expired food in there. All the things are pretty organized. You will find things are portioned and it is just full of all the things that we love. So y'all know I do a lot of yogurt. There's plenty of yogurts. I'm not going to run out of yogurts. One of the things that I don't do is we keep backups of things. So if it's stuff that is easy for me to grab and go, like my freezer for example, you will see, y'all know how I love my Weight Watchers. 

(04:12):

It's not Weight Watchers. I always say Weight Watchers, but it's literally Ling Cuisine. I like the Ling Cuisine, white cheddar, Vermont, white cheddar, macaroni and cheese. It is such an easy meal to throw some cottage cheese in and just have it for a breakfast, have it for lunch. If I'm on the go, I can throw it in a cup if I have to and eat it in the car. It is one of those things that it's got good protein, tastes good, creamy. I put about a half a cup of cottage cheese in one because on its own it's like 280 calories or something. And even though I don't count calories, I know that 280 calories is not enough of a meal for Corrine that is not going to sustain me. I've had years and years and years of eating this way. I know I've got to beef it up. 

(05:01):

So I put a half a cup to three quarters cup of cottage cheese in it, stir it up. And the nice thing about cottage cheese is not only does it give you some protein and I use the full fat version, but it also, it takes on a lot of tastes. So for those of you who are freaky about cottage cheese, one of the things I like about cottage cheese, hang on, I got to turn this air down or it's going to freeze me out, is that it just assumes the taste of the things that it's mixed with. So I keep those Lean cuisine, my dry ass pizzas, it's the spinach and it's like a spinach and cream. It's the white version of a pizza. I keep those in there. There's always frozen fruit in there. So I can make yogurt and fruit smoothies at a drop of a hat. 

(05:54):

But if you look at the way that I have organized my pantry and the way I keep backups of healthy things and the things that I love and stuff, it reflects my mindset about food. My mindset about food is I can have anything I want when I'm ready to eat. So I've made sure that my environment is reflecting, having things that I know that I like that also help me with weight loss available at all times. It's organized. You know me, I think the best thing that we can do in terms of losing weight is making sure that we make a plan, that we're deciding what we're going to eat ahead of time so that the tired version of us, the angry version of us, the stressed out version of us, the overwhelmed version of us, I'm not making her choose. I am choosing for her ahead of time to take the pressure off of that version of me, like that tired version of me. 

(06:55):

So when I make a plan each day, I'm thinking ahead about the day, about what are the things I think I'm going to want and I'm going to go ahead and write all that down so that then I can just eat those things. And then the only thing I have to deal with is if I don't want that when it's time, then all I'm having to do in that moment when I'm having resistance or I'm having a bad day is think about what's really going on here. The version of me this morning said, we will want this. The version of me this morning said, this has our goals in mind. The version of me this morning said, I'm taking care of you and I really think this is doable. I really think there's no reason why we shouldn't be able to follow this unless we're just having an emotional moment. 

(07:45):

Knowing that helps me in that moment just decide to be like, this must be an emotional moment because I know the version of me who plans takes care of me. I have all of that thinking going on around my plan. So that also means that a lot of times when you look at my refrigerator and you look at my pantry, everything's organized. I know me. If I'm tired, overwhelmed, or stressed, I don't want to go and have to dig through a refrigerator or a pantry that reflects a tired, overwhelmed, or stressed woman. I'm not going to be able to make those decisions in the moment. They're never going to be for me. They're just never going to be rock solid or ones that I honor. So we want to be thinking about what is our environment telling us right now that we might be believing about food or about ourselves? Sorry, I've got allergies. My nose is just a running. The same thing happens in our closet. If you have a lot of body shame, your closet might reflect someone who has a lot of body shame. It could have tons and tons of clothes that don't fit you just staring you in the face all the time, just nagging at you constantly. It could be in disarray. 

(09:07):

You just are. If you're avoidant of the mirror and stuff, it's almost like your closet will look like you can't hardly even look at it because it's in such a disarray. It makes you want to even ignore it. So you just want to be looking at our environment first because it will give us some telltale signs of what we are currently thinking. And what I would encourage a lot of you to do is to kind of journal on that and just be like, huh, and don't do it in a shameful way. I must be broken because my pantry's a mess. I'm doing this, I'm doing that. I just want you to notice it and say, I bet this tells me that I'm thinking this about myself. So then we can move on to the next step, which is now we want to think about who do we want to be. 

(09:53):

So I want you to envision your future self. So for example, if your future self loves her clothes, if your future self loves her body, if your future self is in the body she has, now what does her closet look like? So her closet probably is filled with things she loves, which for some of us, when I first started at two 50, I wasn't going to be able to fill my clothes or my closet with clothes that I love. I was not at the place where I loved my body. And honestly, that was 15, 17 years ago. There just wasn't a lot of lovely clothes for women of size back then. So what you can do though is make sure that your closet isn't filled with clothes that trigger you to not love your body. So having things that are tattered or junkie because you don't like, I'm too big. 

(10:46):

I don't deserve to have anything that fits me well. You shouldn't be looking at thin clothes unless it motivates you. Not negative motivation, but unless you look at it and be like, I am on a roll, I'm going to be there in no time. If it brings you joy and excitement, have at it. But if every time you look at it you're just like, I shouldn't have gained weight, I shouldn't be this big back in the day, I could wear that. If it's just sitting there hammering your self-esteem future, I want you to think about it future you at her goal weight, it would be just like saying, you know what? When I lose all of my weight, I'm going to keep everything that I hate and I'm going to put it in my closet. So I have to dig through that first to get to the clothes that I love. 

(11:32):

I want to be painfully reminded every single day of where I was future. You would not be doing that. Think about it. So if future you is not doing it, you today have to start adopting some of the mindset and some of the behaviors that she was doing and the same thing's going to happen with your food. So if future you is, if she has an amazing relationship with food, then today your pantry in your fridge needs to reflect someone that's developing an amazing relationship with food. And that could just start with wiping out your fridge regularly. It could start with organizing the things you currently, even if you think like, oh my gosh, future you is never going to be eating these things. It's like, okay, we don't have to ditch all that today. If you today is not ready to get rid of it. 

(12:21):

But you today might be like, alright, I'm going to portion things out. I'm going to, if future me has an amazing relationship with food and she naturally stops at a serving, then me today has to teach myself what a serving is. Instead of just eating out of big bags or eating out of big containers or whatever. If future you, her fridge is filled with fruits and vegetables, it's a lovely place to look at, then you today just needs to take what you have and make it a lovely place to look. You might start with a couple of healthy options and making them the easiest things to find instead of not able to be found at all. So we want to be thinking about that stuff. And so I want you to want kind of look at what is my environment around our pantry, fridge, our closet and our devices. 

(13:10):

That's the third one. Your newsfeed, what you're looking at and stuff. I want you to be thinking about first, what is it reflecting and then second future me, what is she doing? And then the third thing is to bridge the gap. It's like, okay, between me and her, what are the first steps that I can do so that I can start experiencing what life's going to be like for her? And that's key. That's how we motivate ourselves. So now let me give you some tips. First of all, we're going to talk about the pantry and the fridge. I want you to identify the foods in your house that are currently hard for you. I did a lot of this. You can decide one of two things. When some foods are very triggering and they're very hard to stop, for some of you it feels easier to not have them in the house in the beginning. 

(14:08):

That is not a bad option unless you're doing it telling yourself, I'm out of control. I need to get rid of this. I shouldn't be eating this and stuff. That is not the case. You can learn to have control and learn to eat your favorite foods over time, but if you're going to temporarily remove them, we want to say it's not because I shouldn't be eating these. It's because right now I want to practice putting in some things in my house. It'll be easier for me to get very conscious about how I eat. It'll be easier for me to work on doable hunger. Then I'm going to bring them back in one at a time where can plan it and practice it until I get really good at one food. Because I will tell you, when you first start bringing 'em back in, you may still feel like you lose control and that's okay because your brain is going to keep treating it the same way it has for a little bit, but you have to keep practicing and be like, that's okay. 

(15:10):

I'm going to be learning this. Maybe I'll try bringing it in, putting a portion and then just throwing the rest away because I'm really just practicing eating it this way. First thing you can do is you can remove some of the foods. In the beginning I would suggest not removing everything so that you're not triggered to think you're just doing another diet or that everything you love has been taken away. But I would look at what are a few things that right now it's just making things harder than it has to be? And then what are the things that I could really just practice on to prove to myself I can get better with some of these foods? The second option is you keep them and you do like I did for a long time. So I did both methods for me. I had to get to where I couldn't keep peanut butter in the house anymore. 

(15:59):

I would mean I'd eat a half a jar and be sick. I had a tough time around peanut butter. There's a few things. For a while, I didn't have chips in the house. There were just a while where I just didn't have those things because it was just tough on me. It was tough to stop. Then I'd be tough on myself and I just decided right now I just want to get really good at doing what I say I'm going to do. And then I started bringing them back in. And then when I first brought in peanut butter, there were a few occasions where I really ate, got down on it, and then I started buying. I was like, alright, here's what I'm going to do. I'm going to buy individual packets of peanut butter. I just went online to Amazon and bought the Smuckers little, the kind that you can get in hotel lobbies and stuff. 

(16:46):

I was like, I'm just going to order that and that way I'll just have one at a time. So the second option is to organize your pantry and then to take the foods that you have a tougher time stopping when you don't have any kind of a limit on it, and it's to go ahead and portion. So I did that for a long time while I was losing weight, I'd go to the grocery store and I made an agreement with myself. The way that I put the groceries away was anything that I needed to have portioned. It got portioned, and then that was when the groceries were put away. I did that with fruits and veggies too. If I was going to be eating fruits and veggies, they got washed and cut up the moment I got home from the store. So I wouldn't go to the store unless I had time to come home portion and prepare some things. 

(17:29):

I didn't prepare everything, but I did prepare the things that mattered. So we can do one of those two things. And then the other thing is you can also make some of your trigger foods. You can just make them harder to find. I used to do that too. I would put some of the things that I could eat with control, but if I was tired or usually just really tired that I would have a harder time not just going and being like, ah, it'll be okay. I wasn't really going into fuck it mode, but I could easily talk myself into it and say like, it'll be okay if you have a little. And those were the foods that were what I would call my little quits. I didn't really fucking eat 'em. I didn't really lose control, but I would eat just enough of them to derail my progress to stall or plateau. 

(18:22):

So those foods, I didn't need to get them out of the house, but I needed to make them harder to find, so I would put them above the refrigerator in the cabinet, the cabinet of doom that nobody can get to unless you have a really tall partner or a ladder. I would put it there because then if I was really tired, I'd have to be thinking about, I'm going to have to go get a ladder. I'm going to have to climb up the ladder to get it. And sometimes I'd even be like, oh, it'll be worth it. And I'd get in there and about the time that I was dragging a ladder out, I'd be like, do you really want to do this? It would give my brain just enough time to get conscious again. Now the second thing we're going to do is we're going to look at our closets. 

(19:06):

I would just tell you, go through anything that triggers you to have body shame. Consider donating it or packing it up and putting it away for later. Or I guess that's the only two options is you're either going to pack it up and put it away. You might not be ready to donate it. If it's tattered and stuff, just throw it out or donate it. And then if you are in a transition and you don't want to spend a lot of money on clothes, think about thrift stores. Think about just even Walmart or Target and going and getting just some transitional pieces that they don't have to bring you immense joy but that fit properly because no matter what size you are, you deserve to be happy. You deserve to not be triggered. You deserve to be comfortable in your clothes. I just want you to think about is it easier for you to not shame eat if you are at least in clothes that aren't triggering you. 

(20:17):

If you look in the mirror and you're just wearing the same old shit all the time because you've kind of given up on yourself because you feel terrible about your body, maybe try to go find a couple of pieces that don't activate you so much. Really think about the clothes you put on your body. I don't have to walk around and look like a queen every day, but even today, I have my UT shorts on. There's special about this outfit. I got these at Dick's Sporting Goods, but when I wear my UT shorts, even if my hair is dirty, I feel better about myself. I like my little cute top that. I got this at Dick's too. It's just a little cheap. No name brand top so you don't have to spend a ton of money. But I try to make sure that the things that I have the first time that I realized that it's the clothes are not making me happy or don't make me feel good or whatever, I get rid of them and I just keep things that are comfortable, that I feel cozy in or I feel good in. 

(21:30):

I'm always looking for ways where clothes can make me feel like I'm taking care of myself or I love myself. Then the third thing is your devices. So what we want to do is we want to be looking at our social feeds. Do we have a ton of stuff on there that is like diet shit? If you're in no BS and you're still following Weight Watchers and all the Weight Watcher recipes and stuff get out of that shit. Now, if it's just like, no, I like these recipes, that's fine. But if you are following it, because every time you see them you're like, yeah, I don't know about this. I probably shouldn't be eating these foods. Get out of that stuff. Stop following things that are making you feel bad and stop following people that bitch moan. Or if you've got a lot of friends that are constantly going on and off diets, like one minute they're on and one minute they're off and you're having to watch that ping pong, stop following them, they're not going to know it. 

(22:29):

Get out of their feeds. The nice thing about social, you have control over your feed. The algorithm doesn't, you don't have to follow certain people. Then make sure you add positive influences. So you are the one who can be the protector of your space. And then the last thing is, is that when you're eating, one of the things that I would do is how I turn all my notifications off. Just put your phone in airplane mode when you're eating so that you're not getting overly distracted. A lot of times we are eating and we're checking, we're getting media notifications, we're getting social notifications, and we're texting and we're constantly checking things. And when we're checking this, we're checking out of our food experience. And that's detrimental because number one, it's really hard to pay attention to enough when you're checked out. Number two, it's also really hard to enjoy your food when you're checked out. 

(23:26):

So if you're eating for you is one of the few ways that you actually relax or get a break or something and you're on your phone being checked out while you're eating, your brain is going to make a connection that you didn't get what you needed when you ate. So now it's going to want you to keep eating. It's like, oh, we didn't get the connection to ourselves. We didn't get the break, we didn't get the relaxation, so now I need to eat more. That's why a lot of us go back for seconds is because we squandered the first meal, we didn't get what we wanted out of it. So now we have to keep eating and a lot of times our phone is the culprit. Okay, that's it for environmental cleanup. Y'all take care. Bye y'all. 

(24:11):

Thank you so much for listening today. Make sure you head on over to no BS free course.com and sign up for my free weight loss training on what you need to know to start losing your weight right now. You'll also find lots of notes and resources from our past podcast help you lose your weight without all the bullshit diet dogs. I'll see you next week.