Hello, everyone! Welcome back to Easy Keto with Tasha. This week’s podcast episode will focus on limiting beliefs and how self-sabotage prevents us from reaching total dietary success.
Keto: A Woman’s Guide & Cookbook
As you may have heard, my newest book, Keto: A Woman’s Guide & Cookbook, is being released on January 14, 2020! I could not be more excited to share this new venture with you!
This is a book FOR women doing keto BY a woman doing keto, including all of the things that I wished I had known when I first started. It’s a reference guide, cookbook, and resource. It is packed full of tips and information to help you fine-tune your keto diet for your specific needs.
Keto: A Woman’s Guide & Cookbook is available for preorder right now through your favorite online retailers! Don’t wait to reserve your copy!
Also, I would love it if you could leave an Amazon review once your book arrives. Share how the book has helped your keto journey, the progress you’ve made, and the recipes you’ve tried. Reviews help retailers gauge how much interest there is in a book; ultimately, your review will help other people see the title as well!
Thank you so much for your support. Bring on January 14!
Going Live: Limiting Myself
If you tuned into last week’s podcast, you’ll recall that I shared my New Year’s Resolution. For those of you that missed it, my resolution is to stop hiding behind the camera and instead get in front of it!
I’ve noticed that I’ve had a mindset block of my own, and these limiting beliefs affected my personal and business capabilities. So for 2020, I’m shifting that mindset. I’m saying no more to self-sabotage, and I’m saying yes to getting out of my comfort zone!
To jumpstart this mindset shift, I decided to do one of the scariest things (to me). I decided to go live on social media. I went live on Facebook, Instagram, various Facebook groups, and anywhere else I could think of. And then I kept doing it.
Do you know what I’ve learned so far? I’m still alive. Nobody’s judging me; if they are, it doesn’t matter. The things that have been holding me back really aren’t that bad. I’ve tackled the first barrier in my limiting beliefs; I can’t wait to destroy the next one!
The reason I shared my progress in shifting my mindset is that we are all being held back by limiting beliefs. Given that we are all here because of keto, it’s not unlikely that you have some limiting beliefs surrounding your diet. Specifically, we’re going to target the limiting beliefs that involve your dietary patterns, eating habits, and any other new changes you’re currently taking on.
Not everyone is fortunate enough to have a life coach or business mentor that helps them identify their limiting beliefs. Sometimes, we’re left to navigate these beliefs by ourselves.
Are you sabotaging yourself and your progress? You might be quick to say no, but let’s focus on the subconscious level of sabotage. Does your behavior ever fail to match the things you actually want for yourself?
Negative thoughts drive negative feelings; in turn, those negative feelings drive negative actions. This negativity isn’t just a downer, it could be actively preventing you from fully reaching your goals. You stay stuck, frozen in inaction; sometimes, you give up completely. Your limiting beliefs succeed in limiting you.
Moving Forward From Limiting Beliefs
How do you move forward when you’re the one holding yourself back? You start by identifying your limiting beliefs. What are the negative thoughts that ultimately lead to negative actions? Maybe you have a friend who can help you identify your areas of self-sabotage. If you’re on your own, then it’s time to do some self-reflecting.
Once you’ve identified your negative thoughts, it’s time to shift them. Replace the negativity with positive goals and their supporting beliefs. Practice with positive affirmations. The next time you catch yourself in a loop of negativity and self-sabotage, use those positive affirmations. Keep repeating them to yourself until you can stop the self-sabotage. Then, repeat the process again the next time those negative thoughts appear.
You CAN stop the self-sabotage because you are in control of your thoughts and beliefs. The more you practice your positive affirmations, the easier it gets. Eventually, you will say them enough that you truly start to believe them. You’ll realize that your limiting beliefs aren’t really limiting you anymore.
Common Keto Limiting Beliefs
While everyone has their unique limiting beliefs, some of them are more common than others. This is especially true when those beliefs relate to your diet.
Excuses, Excuses, Excuses
One of the easiest ways to spot a limiting belief is to analyze your excuses; this is because limiting beliefs frequently disguise themselves as excuses. At first glance, something might appear to be an obstacle. In reality, it is just an excuse that is allowing you to self-sabotage.
So how do you determine if it’s a legitimate obstacle? Focus on the facts of the situation, not the feelings. When you break an excuse down by the facts and logic, it’s a lot easier to see the B.S.
If you realize it’s just an excuse, but you’re still struggling to get past it. Start using your positive affirmations. Look at weight loss success stories. Find inspiration in people who have worked past their obstacles and excuses.
Watch What You Say
Limiting language are crystal clear signs of limiting beliefs. Watch out for "I can't" and "I don't" statements in addition to excuses. If you are communicating boundaries about your identity--who you are as a person and what you represent--be mindful of how that can affect your actions. "I am" statements can also clue you in to possible beliefs holding you back.
- I don't like working out
- I could never stop eating carbs
- I'm too old to get in shape
- I'm way too busy to cook healthy meals
- I'm not the kind of girl who goes to the gym
- I don't have money for that kind of food
- I can't afford [the gym, keto groceries, learning materials]
- I'm fat
- I'm too lazy to meal prep
Procrastination is another way major limiting beliefs show up, especially when it comes to dieting. It’s always easy to make up a reason as to why now is not the right time, but all you’re really doing is holding yourself back. There will never be a time when everything aligns perfectly. When you fall for procrastination excuses, all you’re really doing is letting this limiting belief win.
Perfectionism is huge in the keto space. Switching your dietary pattern is a big step, and it makes sense that you would want to do it perfectly. You want your diet to work for you, so you feel like everything has to be perfect. The desire to get everything right can be really strong; this desire is also a limiting belief that is preventing you from moving forward.
Nutrition information is a game of averages and estimates. If you’re stressing over every single gram of carbohydrate, fat, protein, electrolyte, etc. aligning with a calculator-driven goal, it’s important to realize that it is still an average or estimate.
Macros can be an incredible tool for dieting. However, the stress over these numbers could be the driving force of your negative thoughts, beliefs, or actions. Don’t let metrics and perfectionism hold you back.
Maybe you get caught up with the idea of cheating on your diet. You think if you go over your intended carb limit, you’ve cheated; maybe you feel guilty about it. Before you go any further with your diet, know this: you’re not cheating. You are learning in a hands-on experience. This isn’t a mistake, it is an experience.
Too many people try to police keto. They tell everyone what they are doing wrong; chances are, they aren’t doing everything right either though. They might have a strict set of black and white rules that they think everyone should follow. Neither of these are right, and they’re definitely not helpful. If you’re realizing you’re part of the keto police, please just keep it to yourself.
Everyone’s diet is different and unique to their person. Keto diets might follow the same general parameters, but they will be tweaked to fit each person’s needs and desires. Don’t try to force perfectionism on yourself, and don’t force it on other people either.
Blaming Other People
You are not in control of what other people do or say. Just as you can’t force your way into another person’s diet, you can’t let other people affect the way you diet either. There will always be someone else who does something different.
Your partner doesn’t follow keto and you’re forced to watch them eat carbs. Someone in your house ate the food you had planned for yourself. Your keto buddy dropped out, and now you don’t have your support system. These are all just excuses. They’re not legitimate obstacles. Allowing excuses like these to dictate your diet is allowing your limiting beliefs to control your dietary success. Ultimately, changing your way of eating is your decision alone. You don’t need permission, and you don’t need to rely on other people.
Eliminate Your Limiting Beliefs
It’s so easy to fall into a mindset trap that prevents you from making real progress towards your goals. For some of you, the mindset blocks don’t start until after you’ve already met your dietary and body composition goals.
Whether you are new to keto or you’ve been going strong on keto for a long time, you can still evaluate your limiting beliefs and continuously improve your mindset.
Once you identify a negative thought, no matter what it is, replace it with what you would rather think and feel. Substitute “I don’t deserve this” with something positive. There is no time like the present to begin reframing negative beliefs. You have worked hard to get where you are. Don’t let your negative thoughts stop you from enjoying your success!
0:00 - Keto: A Woman’s Guide & Cookbook
3:39 - Going Live: Limiting Myself
7:17 - Limiting Beliefs
8:07 - Self-Sabotage
9:29 - Moving Forward, Not Holding Yourself Back
10:19 - Common Keto Limiting Beliefs
10:33 - Excuses, Excuses, Excuses
12:57 - Procrastination
13:26 - Diet Perfection
17:01 - Blaming Other People
18:02 - Eliminate Your Limiting Beliefs
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Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.