WEEK 3 BREAK THE CHAINS OF SELF SABOTAGE Your Inner-Tug-Of-War You ve got all the motivation in the world to lose weight. You re doing everything right: you eat well, avoid carbs and mini malls with tempting fro-yo counters; you even get some exercise. Then the weekend hits. You ve promised your friend you would drop by her party. You ate before in preparation you will avoid the dessert table. You make a point to engage in conversations away from the food. You re doing well; you re on the right track. And then Hours later after your second cocktail, you lock eyes with the chocolate mousse cake. A little voice in your head says, Just one bite won t hurt. You are tantalized by the spoonful of mouthwatering cake only to realize minutes later that you ve scarfed down the whole big piece of cake. Your first thought is Oh god, I can t believe I ate the whole thing! Then guilt logic kicks in. Well, I already blew it, so I might as well have another piece. I ll get back on track tomorrow. After more chocolate cake, you go on to a sampling of everything on the whole damn table. By the time you get home, you re so overwhelmed with guilt that you continue to binge until you re absolutely stuffed. Sound familiar? Why is it that one minute you are determined and resolved and making all the right choices, and in the next moment, you re sabotaging yourself by overeating? This inner power struggle results when two competing parts of you want different things. One part wants to lose weight, and the other part keeps you from losing weight for some underlying, compelling reason. Perhaps that reason is concern that you ll feel deprived or your friends will
treat you differently if you look better, or maybe you feel afraid of a big change and are comfortable with the status quo. This part of you actually benefits from the extra weight. Once you resolve this internal conflict, it will be easy for you to lose the weight. So let s examine the positive intention of the part of you that is against you losing weight. TALKING WITH THE FAT Action Step #1: What s Your Truth? In this section, you are going to use something called a truth statement. A truth statement is simply a way to measure a belief you have about yourself. For example, if you live in the United States, say out loud, I live in the United States." See what it feels like to say that. This will be your baseline of what a 10 feels like. (Note: If you live outside the US, use where you live to complete the statement.) Now say out loud, "I live on the moon." See what it feels like to say that out loud. This will be your baseline of what 0 feels like. To rate feelings on the 0-10 scale, I always tell people just to use their intuition. The right number will just pop into your head. In your journal, write down your answers to each of the following statements. At the end of your answer, rate how true the statement is for you on a scale from 0 to 10. 0 would be not true at all and 10 would be absolutely certain. What does this extra weight do for you? Examples: 1. It hides me from unwanted attention. 8 2. It gives me an excuse for not applying for the job I really want. 10 3. No one can reject me if I reject myself. 7 4. I can blame it for me not living up to my full potential. 6 5. 6. 7. 8. Complete this sentence If I were thin, I wouldn t be able to: 1. Eat ever again. 7
2. Hide from the attention of men. 10 3. Feel afraid anymore. 5 4. 5. 6. 7. 8. What stops you from losing weight? 1. I don t want to deprive myself. 6 2. It s going to be too hard. 8 3. Everyone in my family is overweight. 9 4. I want to feel safe. 7 5. 6. 7. 8. You can email me at info@brittanywatkins.com for a list of 300+ limiting belief s related to weight loss. Just put beliefs in the subject line. Action step #2: My Life at My Goal Weight Change can be scary. Stepping outside your status quo can bring up a lot of resistance in you and from the people close to you. Use this exercise to identify some additional triggers that cause you to sabotage your success. Imagine yourself at your ideal weight. Notice what you look like. How do you feel? What are you wearing? What are you doing? Once you have a good sense of that, imagine all your friends, family, and significant others standing in a circle around you. What happens? Who is upset? Who is supportive? Note the people who are upset. Why are they reacting this way? Are they jealous? Will it change your relationship somehow? What s the downside for them? What will upsetting them do for you? Grab your journal and take a moment to write a short paragraph entitled My Life at My Goal Weight. Include the details from what you just imagined: what you would be doing with your life, how you would be feeling, how your friends and family would react, all the changes this would bring about for you.
CONCLUSION What did you learn about yourself? I m sure you came up with some compelling reasons to keep the extra weight. These are not conscious reasons, but they stop you from reaching your goals. Use the following tapping sequence to help eliminate your resistance to change. SCRIPT FOR TAPPING AWAY RESISTANCE You can download over 35 more tapping scripts for free at www.brittanywatkins.com As you tap on the Karate Chop point, take a big deep breath and tune into the constellation of emotions, thoughts, and beliefs that you discovered in the previous exercise are sabotaging your success. Notice this part of you that has been working so hard to keep you safe. Even though its methods are not always the best, let it know that you realize it s had the best intentions for you. Thank it for wanting what s best for you, and for keeping you safe all these years. Even though I have really good reasons to keep this weight, I love and accept myself. Even though part of me doesn t want to let it go, I accept myself completely. Even though it s kept me safe for so long, I accept myself and all my imperfections. I have really good reasons to keep this weight. Part of me doesn t want to let it go. I m not sure what will happen if I lose this weight. Someone might get mad, life will change, something bad might happen. There are so many unknowns, it s not safe to lose this weight. But another part of me wants to be lean and healthy, it s a constant battle. But I still love and accept all of me; I m finding new ways to keep myself safe. Take a nice deep breath. I ve got good reasons to keep this weight. I really don t want to let it go. I m afraid of what will happen. I don t know what it will be like to reach my goal weight. So many things will change. Something bad might happen, someone might get hurt.
I don t know who I ll be without this weight, I m so used to it, it s all I know. I m afraid of what might happen. What if people treat me differently? What if I make them uncomfortable? It won t be safe for them if I lose this weight. Everything will change. I just know something bad will happen. It s really not safe to let go of this weight. I ve decided to keep my problem. I ve got really good reasons to keep this weight. I don t want to let it go. I don t know who I ll be. I m not going to let the weight go, it s like an old friend, it s kept me safe for so long. I have SO many good reasons to keep this extra weight. I m so used to it, it s all I know. I honor these fears I have, I honor this part of me. Thank you for keeping me safe all these years. Thank you for wanting the best for me. Thank you for trying to keep things status quo. I release you from your duties, you ve done a great job, and now I am ready and willing to change. I am learning new ways to keep myself safe. It s safe to let go of these reasons. I honor this part for doing its best. You ve had some really good reasons, but now its time to let those go. I forgive you for holding me back. I m ready to step into my power. I m ready to love and accept all of me. I value myself and my true nature. I honor my process. I am peaceful with myself. It feels good to accept all of me. It s safe to be lean and fit. It s safe to feel good about myself. I am allowing my success. I am grateful for all the blessings in my life. It feels good to allow my true nature to shine. Deep breath
Go back to your good reasons and check the numbers again. Repeat the sequence again. For even more effective results, in tapping through the points, use the phrases you wrote down in the Action Steps. Keep repeating the process until your numbers are down to a 2 or below, and then proceed to the next part of this exercise. Download more tapping scripts for free at www.brittanywatkins.com DREAMING INTO BEING Now that you ve tapped away your resistance to change, take a moment and visualize yourself reaching your goals. What would your body look like? How would your clothes fit? How would your body move? What would your life be like? What would you do every day? What would people say? How would you feel? Daily Action Step: Research shows that each time you rehearse something, either in real life or in your mind, your subconscious begins a rewiring process that creates behavioral shifts. Starting the morning off right with positive visualizations is one of the keys to reaching your goals. By visualizing your ideal future, your brain rewires itself, creating new neural pathways that will eventually lead to physical changes! Each morning when you wake up, take a few minutes and play a mental movie of your life at your ideal weight. Affirm your future: The power of thought has now been scientifically proven to affect our bodies down to our genes (hence, the name of my weight-loss program: Skinny Genes). Dawson Church, PhD, wrote a groundbreaking book on this subject called The Genie in your Genes: Energetic Medicine and the New Biology of Intention. If you are interested in learning more, I recommend you read this fascinating book. Put simply, our thoughts can change our biology, so by thinking positive thoughts, you can actually change your DNA. Throughout the day, remind yourself of the healthy choices you are making. You can come up with your own mantra. The following is one I used when I was going through this process myself. Daily Mantra: I release the need for this extra weight. I am worthy of a slim, healthy body and I lovingly allow myself to accept it. My body is going back to its natural weight, and it knows exactly how to get there. I love and honor my body and my health.
WEEK 3 REVIEW One-Time Action Steps 1. Complete exercise: Talking with the Fat 2. Sabotage triggers: What would your life be like if you lost this weight? Daily Action Steps 1. Morning visualization of your success 2. Daily Mantra Remember to be kind to yourself. Love, honor, and accept yourself every day. You re beautiful and perfect, just the way you are. Lots of love and happiness Xo Brittany