Can't Lose the Last 10 Pounds

I Just Can’t Lose the Last 10 Pounds [Podcast Episode #113]

There have been countless books written about it. There are TV shows dedicated to its pursuit. There are endless diets that promise it as a result, but...

Losing "the last 10 pounds" can still be extremely frustrating.

People who have a lot of weight to lose often start out with a bang. They can sometimes drop 10 pounds in a couple of weeks, if not even faster.

But, as you approach your "ideal" weight, it seems like everything just stops. The weight doesn't come off even though you're still doing all the same things you were when you began.

What happened? And how can you get your body burning fat again? 

Let's take a look at the best approach to losing the last 10 pounds...

Make Your Body Work Podcast #113

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​I Just Can't Lose the Last 10 Pounds [Full Text]

Dave: Hey. Thanks so much for joining me in this episode of the Make Your Body Work podcast. As you know, this show is all about helping you live a healthier and happier life. Today, we're talking about diets, as we talk about a lot on this show. Specifically, we got a question from Bev. And she's asking about the Whole 30 diet.

And let me read to you Bev's question. She said, "I've about 10 pounds left to lose after losing 30, but they won't budge. I know I need to do something a bit more drastic in order to get these last few gone. So I started the Whole 30 diet. It seems good, but I can already tell it's something I likely won't stick with.

I don't want to go down the diet roller coaster road again. Are there parts of that diet you'd recommend I focus on, or is there something entirely different I should try?"

And I just want to say, first off Bev, thanks for writing in. Thanks for sharing a little bit of your story and for sparking this conversation. About diets, particularly some of the more, I'll say restrictive or challenging diets, this is one, the Whole 30 in particular is one that, I know I've spoken with a lot of people that, maybe have lost a lot of weight doing it, but there is that question, "Is this actually sustainable?" And so you're asking a good question, is if you know this isn't something that you can do for life, is it worth doing at all? Or is there a better approach?

And I have an amazing guest today who has quite an amazing weight loss story of her own. And has really developed quite a good sense of how to go through questions just like this, taking a look at our bodies, taking a look at what our goals are. Figuring out what an approach is that's actually healthy, not only from a physical perspective, but from a mental perspective. So she's got so much to share. I'm really excited to introduce to you Mary Hyatt.

​Meet Mary Hyatt

Dave: Hey Mary. Thanks so much for joining us on the show today.

Mary: I am so excited to be here Dave. Thank you for having me.

Dave: Yeah, I'm excited as well. We were talking before we started recording, I feel like you and I have a lot of commonalities in philosophies and who we like to help and what our mission in the fitness world is. Can you talk a little but about that? Where did you come from? How did you get your start? How did you end up doing what you're doing today?

Mary: Yeah. So my journey really started as a personal journey. Around six years ago, I had this awakening moment, I like to call it, where I was about 70 pounds heavier than I'm at now. And I was in a place in my life where I was incredibly miserable. I was doing a lot of depression, a lot of anxiety.

I was living in a larger body that was causing me just a lot of pain, a physical pain, just getting up and down stairs, or getting in and out of a car. And I was in a marriage that was not life giving. And I had this moment, I don't know if any of the listeners have experienced this before, where you look in the mirror and you see your eyes. You know it's you, but what you're looking at doesn't match how you feel inside.

I was looking at my body, and I had so much shame around my body. So much hatred. I went through the day obsessed with hating myself. Whether it was looking in the mirror, or getting dressed or going throughout my day eating food, everything felt like a loss. Everything felt like I was not enough, that I was gross and ugly and disgusting. And I didn't know how to get myself out of that.

And so that moment that I looked at myself in the mirror, then I caught a glimpse of my eye, I just thought, "God, there has got to be more to life than this." And I was in my late 20s. And so I just thought, I mean, I haven't even really gotten started yet, in life, and yet here I am so miserable, so dead inside, just aching with pain.

And it was in that moment, I had been on diets and I had gone through crazy workout routines and wasn't getting any of the results that I wanted. And I just thought, "I have got to do this differently this time. I need to develop a relationship with me and figure out who I am, why I'm so unhappy, why I'm so miserable, why I'm carrying all this extra weight for protection? What is this actually about?"

And so I embarked sort of on this self-discovery journey of self-love. Of coming to a place where I can get back into my physical body and develop a relationship with her. Get to know her. Get to hear her real voice. Tune into my body's wisdom. And begin to trust my own body's intuition for what I really needed for deep healing.

And it was a long journey. It was a slow journey, a gut wrenching, battle it out with Satan on the floor in the fetal position, crying kind of journey. And it got me to where I am now, where I'm a body love advocate, I'm a life coach, I'm a wellness advocate with Essential Oils and I really help women find their own personal path to loving their bodies, no matter what size they are.

And so it was birthed really out of my own struggle. And now I want to pass on everything that I've learned to hopefully make it easier for people. And that's what I do now.

I Knew Dieting Was Not the Solution

Dave: That's such a transformation, going from looking at yourself in the mirror and feeling such negative feelings, to being in a place where you're coaching people to get through those feelings on their own. Can you talk a little bit about what were your first steps from that realization moment that you needed to change?

Mary: Yeah. I knew that diets were not going to be the answer for me. I had dieted since I was, gosh, probably 13 or 14. And just the amount of shame that I felt from such an early age, even though I was existing in a healthy body and I'd played soccer. You know, just with society's messages that, as women, we are not good enough unless we're smaller, unless we're quieter, unless we're little.

So I was dieting from an early age. And I really think that each of us has inside of ourselves what I like to call the body bully. That voice that comes in and yells all of those lies to us, that we can't be loved until we lose 10 pounds. Or our breasts are too saggy, so who would want to look at us naked. Or these stretch marks are hideous. We have all these voices.

I knew that dieting wasn't going to fix any of that. So I had to go at it a different way. And I don't even honestly remember who recommended a book to me called "Intuitive Eating". And this book changed my life. I recommend this to my coaching clients and talk about it in a course that I've created.

We go over the principles of intuitive eating where you really learn how to make peace with food and you reject the idea that there are good foods and bad foods. That you need to count calories. That you need to measure portion control. That you can actually trust your body and that your body knows what it needs to feel nourished and to have energy.

And one of the principles inside of the book talks about emotional eating. And that's what I realized. I had been doing that, I was literally stuffing all of my emotions. I was eating my stress. I was eating my anxiety, I was eating my fear, so that I didn't have to feel the actual sensation of fear or anxiety or panic, I would numb it out by eating. And so I through this book had to really approach the way that I was doing my life very differently.

Instead of dieting, kind of an external fix, it was like I need to go internal and start wrestling with why do I go to food to cope. What am I actual coping from? What am I trying to avoid in my life? What am I trying to avoid feeling?

And once I got to the root of what that was it was like oh my god and that's where I could do the real healing work where I ended up losing about 70 pounds never going on a diet, not entering a gym, and I realized for myself all this emotional weight that a diet or exercising wasn't going to fix. I had to go into the roots

So I think that struggle of really going deep inward allows me now to relate to my clients and say, "Girl, I get it". Like I totally get what that feels like and to feel like you don't have a voice, and to be scared, and all the different things we experience as women. And it really helped them come to a deeper place at healing.

How to Practice Intuitive Eating

Dave: Okay so I've gotta ask, you said that you didn't go on a diet and you didn't set foot in a gym and you lost 70 pounds. Can you talk us through what were some of the changes like there had to be some sort of change practically speaking, what were you doing differently?

Mary: I was practicing the principles of intuitive eating. Intuitive eating is great because what it helps you do is understand when you are biologically hungry and when you're full. So one of the things it has you do is practice first of all you make all foods equal. So foods become neutral, as in there's no good foods, there's no bad foods. So you aren't saying sugar is bad and vegetables are good. Basically every food is on an equal playing field.

And that's very scary for people at first, because we've been trapped to not trust ourselves around food. Like if I just say everything's equal then I'm gonna eat the entire box of Oreos, you know? And we don't trust ourselves around food, we think "Oh my gosh then I'm gonna go out of control" and I had to learn to really trust myself in that process like giving up the control and realizing my body actually really doesn't want to eat an entire box of Oreos, or an entire bag of Doritos.

The only reason I might be tempted to do that is if I'm feeling like I'm about to go on a diet and I need to binge, you know, sort of the last supper mentality. Give it all in before I restrict, or I'm so tired of restricting now I'm gonna to the other end and the pendulum swing and make up for the deficit, or I'm emotionally eating.

So in a state where I'm more at rest, and I'm more at peace, and I'm tuning into my body sensations, my body isn't gonna want to eat that all day every day. It's going to gradually start moving towards things that give me energy. So a lot of the practice that I was working on was mindfulness. Okay, what is my body telling me in this moment. I did a lot of journaling in that time.

What am I feeling like, for example, if I go to the fridge at 10 o'clock at night and I open it up I have to kind of pause and ask myself, "Wait a second. Am I really biologically hungry?". Like is my stomach gurgling, does it feel empty? Am I feeling those hunger pains? Am I feeling light headed? Am I feeling weak? Those are our bodies' cues that say hey you need more nutrients, you need more sustenance, you need more food.

And so if my body is not biologically hungry, then why am I going to the fridge right now. What am I trying to use food to help cope with? Am I bored? Am I lonely? Am I tired? Am I experiencing some grief? Am I feeling depressed, or anxious, or stressed out? Why am I going to the fridge right now when I'm not biologically hungry? What's the purpose of food in this moment?

So a lot of the work that I did during that time was just becoming really aware of my internal motivation for eating when I wasn't hungry. And then practicing while I was eating, being able to order anything that I would want to order, if I wanted to eat a burger or nachos or if my body was feeling like it wanted a salad or a grain smoothie.

Just allowing without judgment and without guilt just to order whatever I wanted to eat, but then paying attention to the eating process. Slowing down, tasting my food, really experiencing the pleasure of eating again versus like scarfing it down so fast because you're not sure you'll be able to eat again.

It's like I'm gonna taste my food, I'm gonna chew it, I'm gonna swallow it, and halfway through my meal I'm gonna pause and check in with my body, am I still hungry? Would I like some more food or am I starting to feel full? Putting my fork down in between bites.

And then if I'm biologically full giving myself permission to stop eating, knowing that if I get hungry later I can order more food, I can make up something else for myself, this is not my only chance to eat there's more where this came from so kind of moving into more abundance with that food.

Are You Numbing Yourself with Food?

Dave: Wow, so many practical solutions there. Two that I just want to highlight for all listeners and Mary, just to make sure that I heard you clearly, the first thing that really startled me was when you went to that fridge asking yourself "Why am I doing this?", and I think in most cases Bev, if you're listening to this we're gonna get to your question in a second but maybe this is true for you.

When you go to that fridge, Mary, you gave such a great list of other reasons why people go to that fridge to eat other than hunger and I would say my experiences of as a human being and as a coach, in most cases, it is something negatively emotion that food is being used to cover up. Would you say it's similar?

Mary: Oh, for sure. The reason people go to food is because it works like it really does numb you. It dulls your sensations of pain, so if you're experiencing the uncomfortable feelings of fear, or anxiety, or loneliness, or depression, food will literally ... it's a drug in that sense where it does change the chemistry of your brain and it numbs you out. It's like a buffer between you and your pain.

And so really coming out of a place of deep compassion and empathy for yourself, like you're not doing this because you have lack of control. You go to food because it works. How clever are you that you figured out a way to help numb yourself, like bravo! Like you figured that out.

Other people figure out that it might be alcohol, or drugs, or over working, or shopping, or sex. There are so many ways we can cope and how clever are you. So really offering yourself compassion in that and then realizing okay is there a way that instead of coping that I can actually soothe and nurture myself.

What is it that I actually need in this moment? Do I need to call a friend? Do I need to take a bath? Do I need to go to bed? Do I need to say a prayer? Whatever is that could actually help to deal with the root of the negative emotion, pause and say hey what do I really need instead? If I felt like I didn't have to cope right now, but I could nurture and soothe myself instead, what is it that I need in this moment? And then really trying as best you can to honor that answer.

Dave: I love when you say it's not the fact that we're out of control but that we've actually figured out how to take control and that food does provide relief from whatever emotion we're trying to escape from. I would take that even a step further and say, we've actually found the ultimate control because food, we have complete control over.

What we eat, when we eat it, how much we eat of it, how fast we eat it. All these things we have complete control, so it really makes a lot of psychological sense why food is something we gravitate towards.

Mary: Yeah, and I think that it allows you to not beat yourself up about it. And there's times where I'm having a really crazy day or feeling really stressed out and I go to the fridge and I pause and say, "Okay are you biologically hungry? No, I'm really really stressed out" And I'll say in this moment I don't have energy to find another way to cope or to soothe or nurture myself so I'm gonna eat this.

But I'm very aware anytime I do eat as a coping mechanism, that I am choosing that coping mechanism, without judgment. This is what I've got, this is the energy I have right now and if I eat this cheese I know it's gonna help and okay so I eat the cheese without judgment, and maybe tomorrow I'm able to choose something different.

What's Your Food Trigger?

Dave: I'm curious to know how you go about doing this because my mind it works in such a linear fashion so I would think if I go to the fridge and go to that fridge to eat something and think why am I actually doing this, and the real reason is boredom, I would like to have sort of an A plus B equals C.

So I'm going to the fridge A, B I realize it's boredom; therefore, C I will instead of eating I will read my book or whatever it is and just try to have this like algorithm that I can default to. Is that how you do it and how you do it with your clients or are there other ways to sort of structure this so that the end result isn't always just okay I'm bored but I'm gonna eat anyway.

Mary: Yeah so, I would say it's probably messier than that. I mean that would be the ideal, right that it's just A plus B equals C, but I think it's kind of messy because like I said there's sometimes where you realize you are bored but you're like I really am gonna choose to not fix that boredom by reading a book I'm just gonna eat this instead.

Like you don't have the where with all in that moment to make that choice. And so part of this journey I think is kind of giving yourself permission to allow it to be a little bit messy. Like one of the things I'll do is if I'm feeling like I'm really triggered I journal.

I mean, I have my clients yes, it's the practices… every time you go to the fridge put a reminder on your fridge something that's a mental cue for you to say "Okay hang on a second what's going on here". I tell people there's a little acronym called HALT, H A L T. So when you go to the fridge halt, are you hungry, are you angry, are you lonely, are you tired? And of course you can enter any of the other emotions you might be feeling but it's just a little mental cue, but sometimes you need to go pause and you need to go journal.

You need to wrestle with this a little bit more and I do a lot of work around beliefs. Your beliefs system, your limiting beliefs, and how you are processing the world through a set of beliefs that you have and so in this moment, if you think to yourself, "Well if I eat this cheese right now, when I'm not hungry I am lacking willpower", or I'm a bad person, or I just am too weak, or I'm going to continue to hold on all this weight, and if I hold onto all this weight then I won't be loved.

And so it's like wrestling also with some of those beliefs that are surrounding your behaviors, and then challenging them and asking yourself, "Do I really want to believe this? Do some of these beliefs need to be updated and changed that can help me feel more empowered versus disempowered".

Don’t Put Your Life On Hold

Dave: That's super super powerful. Just as we were chatting I just feel like you are such a great guest to be addressing Bev's question. We've already addressed a lot of different aspects of it. Can I get you to go back to her question and kind of give us your first thoughts when you're reading through what she said. She said, you know, I'm starting the whole 30 diet, seems good but I can already tell it's not something I'll likely stick with.

Mary: Yeah.

Dave: What did you think?

Mary: I love this question by Bev and I think that it's powerful because I feel like it's kind of a universal question. Especially being that it's the beginning of a new year people are trying to lose those final ten pounds and that's really what's the gap to me the most was Bev said "I have about ten pounds left to lose, but they won't budge".

And so if we're gonna bypass, I don't even really want to address the part about what parts of your diet can you shift or change, to me I wanna get in to the internal piece of this is why do you feel like you need to lose the extra ten pounds.

So often I think society gives us this message: the last ten pounds are the hardest to come off, get the last ten pounds off, get the last ten pounds off. And I even heard my dad say this recently about himself, he needed to lose the last ten pounds and I thought what would happen if you lost ten pounds? Like in your brain what would happen? What would change in your life? What would losing ten pounds give you? How would your life be better?

Because so often I think we kind of put these arbitrary numbers out like I need to lose 30 pounds, 40 pounds, or the last 10 pounds. But my question to go deeper is what is that actually going to give you? What will that shift in your life? What are you equating ten pounds? Because most people say I can't be happy until I lose ten pounds.

Or I can't ask for that raise unless I lose ten pounds or I can't go on that date unless I lose ten pounds. And we put our life on hold while we're sort of forever trying to lose the last ten pounds. So that would be my question what would that give you. What would it look like if you just released that need to lose ten pounds?

What happens if you don't? Is your life going to be that much worse? Is it going to feel horrible? What's the consequence if you don't lose it? Really starting to ask yourself that in a deeper more intuitive place. Is this being motivated out of fear? Are you trying to lose ten pounds out of a place of fear? Or is it coming from a place of empowerment?

The “Feeling Good” You Should Focus On

Dave: Those are such such good questions. You know it's interesting too because right in her question she says "Last ten pounds to lose after losing 30" and right away I thought, you know, it's great that you're asking that question I'm all for positive improvement and moving the right direction that's fantastic. But how about we stop and celebrate the fact that you lost 30 pounds.

I would like to talk to Bev and say "Whenever you started losing that original 30 ponds if we had said a year from now or 6 months from now, or 2 months from now, you're gonna be down 30 pounds, how would you feel?" I imagine Bev back then would "Oh my gosh I would feel amazing" and now that she's there it's almost like there's this dissatisfaction creeps in and says okay 30 was good now I've got this last ten.

Mary: Yeah, right. And then it's that never ending rat race of I gotta lose more I've gotta lose more. And like I said ... so often I see my clients do this all the time where they put their life on hold until they get to this magical number. And I always think to myself it's just a number.

The only reason that you think that you need to lose ten extra pounds is because you've put some kind of value on that number; you put some kind of element of your worthiness on that number; your enough-ness. And I think it can be really dangerous to do that. Because what happens is it's going to create a lot of shame; there's a lot of fear; and it's like, a number is just a number. I mean this is where you have to pause and I'm sure maybe you'll probably agree with this like checking in with how you feel.

Do you have energy? Do you feel like you can keep up with your life? Do you feel strong? Do you feel capable to put the kids in the car and not get out of breath? Or walk up and down the street? Or whatever that looks like.

To me number is so arbitrary until we equate value with it, and so if we could take all the value outside of the number and then just tune into your body. I mean how do you feel? You've lost 30 pounds, I'm sure you're feeling great. I'm sure you're feeling lighter, I'm sure you're feeling like you have more energy, and just checking in.

And I mean for me, I'm at the place in my life where sure I could use more weight if I did different things however, I feel amazing in my body and now I work out several times a week, I love going to the gym, I have all different kinds of routines that I do, and I also do yoga. I do that as a celebration of my body. I do that out of a curiosity. Let's just see how good it can get. Let's just see how great I can actually feel and if the scale move or not, doesn't even matter to me.

The point that I want to accomplish was all of that with how I'm eating, and how I'm moving my body, is to feel freaking amazing. And you know just shifting that motivation instead of ugh I gotta get on this other diet and what do I need to change, and how can I change my eating to ... hey body let me tune into you for a second.

What's your intuition telling you? What does my body need right now? What do I need to feel energetic, and light, and full of life? What is my body asking for? And that to me is a really beautiful long term approach for the rest of your life versus which diet do I need to get on so I can just fix this ten pounds so then I'll be worthy.

How to Befriend Your Body

Dave: Mm-hmm (affirmative) and Mary will quite often hear people that will say things like, "Oh you know it's easy for you because" and usually it has something to do with because you work in the fitness industry, or you're a coach or whatever it is. And if you don't mind me asking you a personal question, you said that you're focusing on feeling good now.

And so as someone who's gone through this process, you lost all this weight, you're now coaching others to do it, do you ever feel those old thoughts creep in and say "I need to lose another 5 pounds or another 10 pounds?" Or are those thoughts completely gone?

Mary: Yes, they are definitely still there. I would say whereas before it was a megaphone and when I was getting dressed, looking in the mirror, showering, shopping for clothes, I mean I didn't even wear a bathing suit. But God forbid having to buy a bathing suit. Going out with friends, having sex.

All of those different things, it was a megaphone screaming at me, I meant that body bully was terrorizing my mind to where now it's like every once in a while I'll get that thought. And often times I can usually trace it to a trigger, and I'll say okay what triggered me to think that I need to lose this 5 pounds. Or sometimes for me I'll see my body ... a practice that I have now is that when I get ready in the morning I always get ready either naked or in my bra and underwear.

And the reason I do that is so that I actually get to look at my body that I can practice befriending my body from a non-judgemental place and really seeing it and connecting with it. And when you see your body like that everyday and you know, for a good hour as you're getting ready staring at your body; your body changes from day to day.

So one day I might be bloated, the next day I might see just little things changing here and there as our body naturally fluctuates. And so sometimes if i look in the mirror like that and I see oh I'm bloated, my first gut reaction is oh I need to stop eating this, or I need to skip a meal today, or I need to go back and maybe think about eating more of this food, or less of that food, or whatever.

You know my old diet mentality way of thinking that I existed in for so long, that's sort of my default. So I get triggered and then I have to go wait a second. Okay if I truly believe that my body was beautiful and whole right now, what would be something that i would need to say to it or shift my belief?

And I can kind of do the mental exercise of redirecting my thoughts to something that leaves me feeling more accepting; leaves me feeling more loved; versus judgment and shame. And sometimes I'll be out with a friend who has a quote unquote better body based on society's standards, and maybe she's getting more attention than me, and I say well it's just because she has better boobs than I do, or she has long gorgeous hair, or she has a ballerina body, or whatever that would be.

And then I get triggered okay well I gotta go into extreme behavior, but I would say that that happens maybe a couple times a week at most versus all day every day screaming and yelling at me.

Redefine What "Beauty" Means to You

Dave: I really appreciate your honesty there because it is so helpful to sort of normalize this and for me as well, I host this show and most of the listeners are women and maybe you think well Dave what do you know about being a women.

And you're right I've never been a woman so I don't know but I can relate 100 percent to what you said. Even as a guy who is fit and healthy, I had those issues on a regular basis where I would look at other guys and think "Wow he's got this, this, and this that I don't" or "I wish I had this, this, and this" but you're right as we work on the mental side of loving ourselves and being accepting, those voices get quieter and quieter and I think that's true for Bev as well. That's something she can expect.

Mary: Yeah, absolutely, and it's practice. You know you think about how long you've existed in diet culture and the diet culture would not exist if we all loved ourselves. Just think about that for a second, like it's a multi multi billion dollar industry, it would not exist if we all loved ourselves.

But there's a problem with you can't have a body positivity picture of a woman next to a paid ad advertising the latest diet. Like it doesn't work that way, and so in society it's really easy for us to start believing the lies because there's an agenda. They are pumping this to us all the time, you know, you need to do this; you need to do this; you need to change this; get abs in five weeks; and get those little inches off before bikini season.

I mean there's ... it's just everywhere! And so part of our journey is learning to kind of just call bull on it and say okay there's an agenda, there's a money agenda behind this that's helping reinforce the belief that I'm not good enough, that I need to change my body, that my body is broken, and needs fixing. There's an agenda behind that.

And once we kind of recognize the agenda it gives us permission to be like okay, wait a second, what's the real truth? That there are all kinds of different bodies, that no body is no better than another body. There's body diversity in this world, you literally go outside and walk on the street, how many different bodies are you looking at?

And the only reason why we think some are better than the other are because of what society and propaganda of the media has told us. And so it's like redefining our definition of beauty, and femininity, and health, and strength, and going you know what these are lies that the media has told us and I can only judge this by how I feel.

And at the end of the day I mean I really think this all stems down to an issue to love-ability. Am I worthy? Am I lovable? Just because I breathe? It's completely involuntary. Can I get to the place of believing that I am lovable just because I breathe? No matter what I look like; no matter the weight on the scale; no matter the size of my pants; if i have muscles that show or not. Can I get to the place of believing that I am truly unconditionally lovable.

And that's what I find with my clients over and over again. That if we can address that, it's like everything else is just a bi product. Everything else kinda comes back into alignment when we believe that we are worthy of love, and belonging just because we breathe, just because we exist.

Dave: That's so powerful, and to get to that point it might take time, and I just want to encourage Bev and the other listeners like these are powerful messages and powerful shifts from A to B being in a place where you have those thoughts that are occupying on a huge portion of your day every day to get into that point where they're quieted and you love yourself the way you are it will take time but it is possible. And Mary you're a prime example, you did it.

Mary: Yeah and that's why I do this work because it can feel overwhelming, and it can feel like you're going an up hill battle, and you know you're going against a huge tide. But borrow my belief, see yourself in the possibility in my journey and know that this can be done and this is why I do this work. To give other people hope, that there is freedom, and I hope that people stay connected to me because I talk about this all the time and that's my mission. I mean I truly feel like I'm on a mission of love, and it's powerful and it can be done.

​Make Your Body Work Takeaway

Dave: You know what Mary, we would like to wrap up the show with what's called a make your body work take away and that's just an action step for someone like Bev and I know there's a lot of listeners who are gonna be able to resonate with Bev's question. Someone who's thinking, "I need to start a new diet, or I need to get off those last ten pounds, what's a good starting place as opposed to getting stuck in that circle, you know, that dieting circle the yo-yo up and down diet. What can they do instead, what's a perfect place for them to start?

Mary: I mean honestly, for me you know, knowledge is power and shifting yourself out of the rat race of the diet culture.

I would highly encourage Bev and anybody listening to purchase that book intuitive eating and read that. I listen to it on audio I've probably read it now, I don't know, ten times in the past few years.

And it's a game changer book, and to me that would be a wonderful place to start action step, not buying another diet book, just kind of giving yourself permission to hold off on starting a new diet until you finish this book.

Dave: I love it. You don't have any incentive to say that, it's not your book? You're not making money off it-

Mary: No, no I should!

Dave: Totally.

Mary: No absolutely like that's just my heart to yours, this book will change your life and yeah I definitely don't get anything from saying that.

Get In Touch with Mary Hyatt

Dave: And for the listeners, I'll put links to the book in the show notes here as well some other links of things that we talked about today; so if you go to you'll find that there. And Mary if people want to connect directly with you where are the best places for them to find you?

Mary: Yeah so I'm on social media, Facebook and Instagram. But if you go to my website,, you will see all of my resources there. You'll be able to connect with me on social media, you can check out my coaching page there, and I also host a Facebook live show every Wednesday at 1 o'clock central time over on, which you can get to that through my website.

And on that show ... it's basically like a podcast except you get to see me on video and interact with me and it's great we talk about these issues; we talk about intuitive eating; and body positivity; and freeing yourself from that body shame every week. So I just invite you be part of that community at Wednesday at 1 o'clock central.

Dave: Awesome, and I'll link to all your resources and where people can find you, everything we just talked about again for listeners if you go to, I'll have those links so you can connect with Mary there as well. Mary again, thanks so much for sharing your story, sharing some inspiration, and honestly just sharing some hope that things can change. I really appreciate you being here today.

Mary: You're so welcome, thank you for having me on the show.

Dave: Thanks again Mary for joining us on the show today and for being a bit vulnerable for sharing your personal story and some of the struggles you've gone through in the past and even go through today and like I shared, it's not you, it's not just the listeners. It's me, it's everyone.

We all have these doubts about ourselves and thank you for just bringing a little bit of clarity, little bit of respective to that. And thanks to you the listeners, for tuning in today, you'll know I say this a lot at the end of these shows. But I really do want you to think about what is the one thing that you can take away from this show; and maybe it's just a little bit of a different perspective when it comes to eating, or to yourself, or to your value, or to what it means to live a healthy life.

What's that one thing that you heard Mary and I talk about today that you can apply to your life? And that's it. Making these little changes day by day that's how success happens, you don't have to complete the overall of your life, little steps, baby steps, day after day.

And I just want to say if you enjoyed this podcast, if you enjoy this podcast in general, this episode and all the episodes we've been doing here, you can do me a big favor if you can go to iTunes. And the easiest way to do that is go to and then just leave a comment.

Tell me what it is that you like about the show and leave a rating. And that will not only help me, help create more podcasts, it'll be helpful to you in the future, but it also allows other people to find out about the Make Your Body Work podcast and really the intention there is to help them make those same little baby steps we just talked about so they can live a healthier and happier life as well.

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​So again that's really easy to do it'll take you two minutes you can go to and that's it for today's show, but again I'll be excited to see you here next week.

Thanks for joining me today!