How to create a habit of drinking less soda

How to to create a habit of reducing or eliminating soda pop from your diet and life completely!

IN THE VIDEO:


VIDEO TRANSCRIPTION:

Maybe you call it soda, maybe you call it pop. The bottom line is that you don’t want it in your life anymore. Let’s take a moment to figure out, “How am I going to reduce or eliminate soda in my life?” My name is Maya. I’m a behavioral registered dietitian, which simply means that I am not going to give you anymore diet books, or meal plans, or macro-nutrient amounts to help you lose weight. We’re actually going to dig our heals into habits and behaviors, and learn why you do what you do, so we can undo those patterns to create new ones.

You see, I believe that in my 11 plus years of coaching, that we really don’t have an obesity problem, we have an enoughness problem, which means that you, if just for a moment, realize this, take in the enormousness of this for just a moment, imagine if you operated from a platform, from a belief system of enoughness, where your actions, or your physical habits, your thoughts, or your mental habits, and your emotions, or your emotional habits aligned with the fact that you knew you were worth it, that you were enough, that you were worthy of putting yourself first, and cutting out soda from your life. It’s a game changer.

Let’s talk about these. How do I reduce soda in my life? I have a kick start guide that I’ll put a link in this video for you too, so you can go in and learn the full 5 steps, but I’m going give you a brief overview right now. You have to know, first and foremost, where am I at now? Where do I want to go? Meaning, okay, I’m just going to say I do one of those big gulp, this massive giant soda every single day, so that’s 7 days a week. My goal is to do 0. I want to cut it out completely. Okay? Most of us, when we go on a diet, we change 958 things about our life on Monday through Friday, and by the time Friday comes, that chocolate cake looks really, really good, right? We’ve changed way too much. This is very all or nothing, and it’s very unsustainable. How many times have we fallen on our face going from here to here, here to here? That’s yo-yo dieting. That’s yo-yo change.

Once we know where we’re at, and where we want to go, the next step is to not yo-yo, but to simply take a baby step, to take a stepping stone routine. That’s what we use here at Healthy Habit Solutions. It’s called stepping stone routines to change your physical habits. Stepping stone routines are really the simplest thing in the world. They’re baby steps. That’s all that they are. However, mind trap numero uno is all or nothing thinking. I’m not going to reduce my soda just by one, that’s not going to get me anywhere. I’m not going to reach my goals. That’s not fast enough. You got that voice in your head too?

Stepping stones simply say, “I’m going to find the path of least resistance. I’m going to find the next step that feels like little to no resistance, that I can take, and do for the rest of my life.” If I’m doing 7 big gulps a day, my strategy would be for the next 7 days of my life, I am going to do 6 big gulps, and cut out 1 day. If that feels like too much resistance, something you can’t do, then, 1 of those days, you’ll do half a big gulp, and add more ice. Whatever. 1 of those days, maybe, again, all strategies, and there’s never a wrong answer. There’s never a wrong strategy.

You could go to a health food store, and pick up a healthier soda, 1 that’s not made with white sugar, or high-fructose corn syrup, but you could do 1 just made with cane sugar. Yes, a sugar is a sugar is a sugar. I get that, but you’re still moving up. You’re still moving towards your goals. It’s still a step in the right direction. It may not be as fast as you want, but it’s permanent, and it is not all or nothing. That’s the 1 most sacred rule of habit and behavior change that I teach in the kick start guide, is that it ought to feel simple, with little to no resistance. The more resistance you use, or you meet, the more you’re going to have to use willpower. Willpower is just a muscle. When you use willpower, and you use willpower, and you use willpower, because you’ve changed 998 things about your day, about your life, about your diet in 1 week, by the time you get to Friday, your willpower muscle is dead. You’re done. You’re tired. You’re going to quit.

Using stepping stone routines, and finding the path of least resistance, finding the next step, the next stepping stone, that feels like little to no resistance, that you could honestly tell me, “Maya, I could do that for the rest of my life. That’s no problem. Maybe a little resistance, but I can do that. I’m ready for that.” Right? That’s a stepping stone. Stepping stones for physical habits only, they last about 7 days. For 7 days, you’re going to find the first strategy that feels like little to no resistance along your path. When 7 days hits, it’s a Sunday morning, and you’re going to get up in the morning, and have a cup of coffee, or a cup of tea, or some hot chocolate. As you do, you’re going to take out your stepping stone routines. You’re going to take out all the stepping stone routines you’re currently working on, because you don’t have to limit it to 1. You could do more. You’re going to start with the first one, and it says soda. 6 big gulps, instead of 7. How did I do this week? You know what? I freaking rocked it. I did it.

Next 7 days, what am I going to do? This is called life CEO time. We miss this all the time. This is important. How many times have you gone through your life, taking the kids here, going to work, going to school, running your business, taking care of your spouse, and you’re in the weeds, doing the operations of your life. Next thing you know, you look up, and it’s 20 years later. You haven’t accomplished what you wanted to accomplish. This CEO time for your life will help that. You take this out on your Sunday morning with your CEO time, with a cup of coffee, and you’re feeling good. You put some music on, and you realize, “Holy shit. I didn’t do it.” You have an option here. You can either say, “Oh, I failed. See? I always fail. This is always what happens to me. I told you this isn’t going to work. One more thing. Check it off. Fear of failure, this never works for me.”

You can say, “Okay. What happened? What happened this week? Why didn’t I achieve this? Did I get too busy? Did I forget? Was I too stressed out, and I was drinking soda out of stress?” Which is possible. You figure it out, the next stepping stone, and you course correct it, and you keep moving. You don’t stop. You keep going. That’s how you create a habit out of drinking less soda. Find your stepping stones. Know where you’re at, and where you want to go. Find the next path of least resistance. Measure it, and move forward. Create that new habit that’s really going to help you, ultimately, reach that goal of where it is that you’re going.

If you want to learn how to change more of your habits, that’s where the kick start guide comes in. The kick start guide is the very, very first part of the whole behavioral nutrition program, which is absolutely amazing, and the reason I live every single day. When you want to dip your toes in the water, because, remember, change does not have to look like climbing up the high dive, and doing a cannonball into the deep end. That’s all or nothing. Change can be sitting on the edge of the pool with me, and taking your shoes off, and just dipping your toes in. That’s cool too. Change happens that way. It can be simple, and it can feel good. The kick start guide helps you do just that with your physical habits only, for soda, exercise, I want to start meditating, or sleeping more. You can do any of these habits, and really learn those 5 steps behind how do I make this real in my life. You have the steps to start reducing soda. Get to it. Until next time, have a great week.