Episode 142: Hot Girl Summer: How to Feel Good this Summer Without Dieting
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah kick off the summer with their Hot Girl Summer series! This week they talk about how to feel good without dieting. From unpacking the desire for weight loss to providing helpful non-diet tips for feeling good, you’ll be able to take away some good pointers on how to feel good. And naturally with more social activities comes up the discussion of drinking culture so they discuss hydration too. Tune in for this three part series!
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0:08
Hello everyone, welcome back to another episode of the Upbeat Dietitians podcast.
Hello guys.
Welcome to a brand new series.
We've got a three-part series coming up to wrap up the season, which is crazy that we're even getting close to the end of the season.
0:25
But we are.
And as we are approaching summer, at least here on this hemisphere, we're going to do a little summer series for you guys starting with this week talking all about, you know, bikini bodies, weight loss for summer vacation, alcohol, sort of a smorgasbord, smorgasbord, smorgasbord.
0:50
Oh my God, how do you say that word?
Smorgasbord smorgas smorgasboard burg.
I think it burg.
I don't think it's Borg.
Smorgasbord.
I think you're right.
I don't know.
1:05
We're getting a lot of comments on YouTube about people not liking our tangents before they even even go like get the juicy stuff.
This is an example probably of the problem.
You have to tough it out together.
The the juicy stuff is there, Yeah.
1:23
Anyway, Speaking of YouTube, make sure you are subscribed to the two.
But so you can see us, maybe it helps to see us fumble through these tangents.
Yeah.
And if you do like the tangents, you will love our bonus segment where you can subscribe for 299 a month sports podcast if you can.
1:42
We get really unhinged over there and just talk about whatever.
But again, As for today, we're getting into a new three-part series, starting with the idea of like, should we pursue weight loss for the summer?
I feel like this is the big thing where around February, March, people always like, oh, getting summer body ready, got to get bikini body ready.
2:03
And every single time of year without fail, we see this in some way or another on social media.
People start talking about their plans, what they're going to be wearing.
We get questions and comments about it.
2:20
It's kind of a routine thing that always comes up, so we're going to chat about it.
Yeah, and like, diet culture always likes to capitalize on it too.
Like buy this program, buy this plan to lose 10 lbs before summer, bikini body booty workout or whatever.
2:37
It's a great opportunity for diet culture to make some cash.
Exactly.
So we'll talk a little bit more right now about like why you don't need to lose weight for the summer, which you might have already guessed if you've been around for a while.
2:56
I feel like we've probably talked about this at one point, but it's just nice to put it all in one place now.
So something we like to reiterate is just how your body's the least interesting thing about you.
And we say this holding your hand.
3:12
We say this in the most gentle manner and it's OK.
Your body doesn't need to be interesting or the main focal point.
You are so much more than that and looking back in your life.
Let's do a little reflection exercise right now.
3:30
Think of a time, maybe you are at a social event or you on a trip or just you were having some time to yourself and you at the pool or the beach.
Can you tell us, or do you remember specifically about that experience, what somebody's body looked like?
Not your own.
3:47
We're not.
It's not going to be your own.
You probably can to pick your own.
You probably can, but someone else, say like a friend, a stranger, whatever it is.
Is that one of the first things you think of, or most memorable things you think of associated with that memory?
4:05
Most likely no.
Most likely no.
But it just goes to show, like, people care, and I think this is something that we have learned a lot more as we've aged, is people care so much more about themselves than others.
4:27
And they remember so much about themselves and are so much harder on themselves than others.
So, like, you are your harshest critic.
Looking back in those memories, people are probably just remembering.
They might even be more critical of themselves, what they looked like.
4:42
They weren't critical of you.
So with that being said, why put energy into that?
Why stress yourself out over that?
I know that's a lot easier said than done because of the privileges that come with like thin privilege in social environments and just this diet culture we're all we live in.
5:02
But that's the first reason is why you don't need to lose weight.
Yeah, yeah.
Like, I can't remember anybody, anybody's body that I've ever seen at a pool or a beach.
And I'd like to remind everyone too, that it's not your life's purpose to like, like have a body that is perfect, so to speak.
5:25
Like, to, to be always working on your body.
Like it's OK to just not.
You can just exist.
I know the Internet won't say that's true, but like, your life purpose is not to be working on your body all the time.
It's exhausting to be doing that.
5:40
And it takes away from like Speaking of summer, like all the memories and the experiences you could be having.
And again, like Emily said, there is so much privilege to being able to, you know, navigate finding a swimsuit in your size when you're in a smaller body and thinking of like traveling by like plane, you know, the seats are not very comfortable, especially for those who are in larger bodies.
6:02
So definitely want to address that.
But all that said, again, it's not your life's purpose.
Your body is not your life's purpose.
Like there is so much more to you than just your body, which honestly don't even have all that much control over.
Like you have some control over what your body looks like and how it presents itself, but in a lot of ways you also don't, so there's not a lot of benefit to getting all NIT picky on it.
6:27
Point #2 crash dieting is not sustainable.
Go reference one of our like 50 videos talking about bad diets, but especially these diets that like like Hannah mentioned, the ones that diet culture really takes advantage like lose 10 lbs in two weeks before your vacation or whatever it is.
6:51
Behaviors that you have to make to make the like sustainable in the long term are going to be small, realistic changes that you don't have to do extreme things to do.
Like your body doesn't want to change.
7:08
Your body doesn't like changing drastically.
So when we put it through a lot of that stress, it's going to try to bounce back as soon as you even stop doing whatever you're doing.
And also yoyo dieting is just not good for your body as well.
So we don't want that fluctuations.
7:24
Those fluctuations in weight can be more harmful overall.
Staying at a higher weight over a long period of time is likely better for your health than those, like, ups and downs that you put your body through when you do all these crash diets.
It is very stressful for your body to go through all of that.
7:42
And it's always trying to resist it, too.
So your body's working so hard to do this thing like, like, like keeping you in homeostasis.
You're working so hard to do the opposite and to change your body.
And so it's just this constant battle where what if we all work together?
What if you and your body became A-Team?
7:58
Yeah.
It just wants to keep you safe.
Exactly and.
Stable.
OK, our final reason, although there's probably thousands more of why you do not need to lose weight for the summer we already kind of hinted at, but summer can be a time full of like memories and travel.
8:17
Like Emily and I are talking about our plans for a summer together and we get so excited about that every year and that is what matters the most.
Like so much more than how your body looks.
Maybe we should talk too about like coping with images, like pictures being taken of yourself.
8:32
Like that's a really big thing too.
People get nervous about seeing themselves in pictures, especially if you are hanging out with those who look differently than you.
I think this also tries into this one because the picture is meant to be for the memories, not like a snapshot of what your body looks like.
8:50
Because again, your body is not like your job, so it's OK if it doesn't look, you know, doesn't get the stamp of approval by you or whoever else.
The pictures are meant to be a memory that you can look back on and remember, like how it felt to be in that moment, how that food tasted, or whatever it might be.
9:09
Yeah, that's a really good point to bring up because like people who maybe you don't see them as often, like we only see each other like twice a year and taking pictures is to preserve that memory and just kind of look back on it.
9:25
Like in 50 years from now, you're gonna look back hopefully and be gentle yourself.
Be like, Oh my gosh, look at this super fun thing we did.
Look, this really cool food we ate.
Look at this really awesome place we went to.
And not NIT picking, like, wow, I wish I looked like that or wow, look how bad I looked.
9:45
Like be gentle with yourself.
Be kind to yourself.
Life is so much more than how your body looks.
Despite what everyone wants to tell you, they are wrong.
10:03
Yeah, exactly.
Moving on to our next piece, 'cause we like to do, you know, if we are going to say don't do this, give some alternatives what you can do.
So rather than trying to pursue weight loss this summer, what you could put your focus in.
10:19
I think first of all, it's important to acknowledge like these feelings that you're having, There is no need to like sweep it under the rug and like pretend that you don't feel this way about your body and having bad body image days 'cause that's totally normal by the way, to have bad body image.
No matter what your body looks like, you're going to have bad body image days, which is a, a flaw of body positivity if you ask me.
10:40
And it's like you're always going to let your body, no matter what, just stop the case.
But it's totally normal to have those bad body image days.
And it's also normal to have those desires to lose weight because again, diet culture exists and it's persistent and everywhere.
And so of course you're going to have those thoughts this time of year when we're being again bombarded constantly with the idea that we should be doing that.
11:05
Yeah, I think because it's inevitable.
Like you're not going to feel 100% every single day of the summer.
And I think it's also important to like acknowledge those feelings, recognize they're there, but then not allowed that to dictate your day or what you choose to do.
11:28
And this can be like, maybe you don't want to wear something a little bit more slim fitting and that's OK.
Like wear something that's a little makes you feel OK and comfortable, but don't not eat.
Don't restrict yourself or like rob yourself of social experiences.
11:47
Like if you don't no longer want to go out and see people because you're not feeling good about your body, you will still you could still have fun.
Just make yourself comfortable, wear some comfy clothes.
If you want to dress yourself up a little bit, go comfy and cute.
12:04
You can do that as well.
Accessorize that will not affect your body.
That's my.
Favorite hat?
Yes.
But it's good to recognize kind of those negative feelings as well, because they're going to happen, but it's kind of how you handle them is what's important.
12:26
Exactly.
Yeah, I think a big part of this too, these kind of go hand in hand, but maybe unpacking, like if you are having all these thoughts about your body size, unpacking why you feel that way about it because you were likely taught in some way or another that your body has a problem in its size.
12:42
I think a big thing to help with that could be diversifying your feed.
We discuss social media a lot on here and like doing that social media detox and following those who, you know, look like you and those who look differently than you.
I think when it comes to body size, following those who have a similar body size to you and maybe even people who have like a similar fashion sense to you too that have the same body size, you can kind of see like if you are plus size, Oh, she looks really cute wearing that plus size outfit.
13:12
Like you totally can wear cute clothes in a plus size body, which again, I want to acknowledge that the plus size fashion industry is has a lot of work to do.
We'll discuss that more next actually, but as able, you know, wear clothes that you like and like Emily mentioned too, like you can find ways to accessorize and still be comfortable.
13:36
But I think a big part of it is seeing more people expanding your consciousness that look maybe more like you in terms of your body size, just to kind of normalize it because it is normal.
I feel like people who are naysayers of that will say, oh, we're promoting obesity by saying this.
13:52
So like normalize plus sized bodies and plus sized clothing, but we're just like humanizing it because it's currently it gets dehumanized a lot of times.
And if you go outdoors, not everyone looks like those like picturesque thin Victoria's Secret model people that social media tends to push much more in their algorithm.
14:16
Or is it?
I actually had this like reflection a year or two ago when like TikTok was getting torn apart for pushing more like white creators.
And it was like, is the social media pushing this or is this just people's like internalized like racism and bias pushing it?
14:38
I'm like, oh, that's an interesting thoughts.
Maybe a little bit of both.
Probably.
Probably a little.
Bit of both, yeah.
But if you go outside, there's so many different people of different sizes and they all look different.
14:54
They're different races, different, like sexual orientations.
That's not something you see as much of.
But like people don't all look one way.
So it's important to have that in your social media feed because these people, we spend so much time on social media now, which is so annoying and it's not fun, but it really is very healing to diversify your feed.
15:26
Then you also know what other people are doing in their lives.
And you don't just have this one specific image of this is what I should look like and this is what I should, everyone should look like, should be.
And if you like something I'll do is I'll block people even if I have no personal issues with them.
Maybe it's someone who for whatever reason makes me like jealous of or whatever reason it is, I'll block them 'cause I'm like, I don't need myself comparing myself to them even if they're a great person.
15:58
I'm like, protect your peace.
I have so many of those.
A lot of them are like in the dietitian industry, those who maybe like flaunt their business a lot.
I tend to follow a lot of those.
You just we don't need that comparison or like that we're we don't need to be.
16:18
I don't know how to say it.
We just like get fed the idea that we're not doing enough.
No matter what stage you're at, even like there's always going to be someone who is at a place that is different than you.
I don't want to say better than you because when it comes to body size, there is no like right or wrong body, but someone who has what maybe you wish that you had.
16:39
There's always going to be someone like that.
No matter what your body looks like, how much money you make, how many vacations you go on per year, like there's always going to be someone doing more.
And so, like Emily said, hit that block button.
I've got so many people blocked who are great people, I'm sure.
I just don't need to see that, no.
16:58
Protect yourself.
Yeah.
And then the last one we want to talk about had I already mentioned this, the plus size fashion industry, like my beef with plus size fashion is I don't even I don't shop in plus size fashion.
17:13
So I can't even really like I don't even experience the full beef there potentially is, but just like from like the pricing standpoint makes me so mad.
Like when we had our merge.
Yes, we trying to way back in the day, guys, if you've been around for a while, we used to have a consistent little clothing line and then we had just tackled too much at once.
17:38
We hoped to bring it back.
But yeah, we want to get one thing solidified at least.
But when we were trying to include like 3 XL 4XL, they were we're doing drop shipping.
If you guys don't know what that means, we're asking someone else to create it for us and then they get part of the fund.
17:58
We were trying to be inclusive, but then they would charge so much more to even include those extra sizes.
And we're like for people arguing there's more material, clothing is already so overpriced, so overpriced they have no business charging more for like one or two sizes higher.
18:26
Yeah, they're making, they're getting so much.
They're they're making plenty off that one article of the thing.
It makes me so mad.
And then like just and, and The thing is like, we're not, we don't have to experience it.
Mm hmm and I can't even imagine what people who are plus size have to go through 'cause then also like when you we talk all the time about how we really enjoy retail shopping, but if you go to stores and the lack of sizing, they're really steal some Macjoy as well.
18:58
So I know there's a lot more plus size stores and boutiques coming out.
So definitely I would recommend like focusing on those, but also I know that a lot of fat activist influencers talk a lot about like where they get clothes and whatnot and they promote brands that are weight inclusive and hopefully aren't trying to cost you an arm and a leg for a shirt.
19:31
What I hear a lot too is they will make the plus size, the like plus size line if they have one, just like not even nearly as cute.
Like it's a different style.
They make it like completely different.
And people say that really sucks, which obviously I'm sure it does.
19:48
I'm like, why would you?
There's no reason to make it not as cute.
Like literally no reason.
Like I don't.
They decrease the quality.
They decrease like the aesthetic of it because apparently people in larger bodies.
20:08
Don't like to wear cute clothes?
I don't know.
It's crazy.
There's a lot of room for improvement there.
A lot of room, but all that sad as able.
Wearing clothes that actually fit is a really, really big tip for body image.
Actually, it's one of my favorites because we all know how it feels to wear clothes that like are pinching and poking it just like makes you think about your body so much more.
20:32
Of course, usually in a negative sense because you're uncomfortable, but like wearing clothes that fit and like that match your style, whatever that might be.
There's no right or wrong there.
But that's my favorite thing to practice for body images.
Again, a lot of privilege being able to find clothes that fit me, but being able to wear clothes that fit, that are comfy, it really helps you not to have like.
20:54
Again, the pinching, the poking, the prodding.
That does not help a already fragile body image.
No, not at all.
It's putting more focus on that which we don't need.
Yeah, OK.
We have one last little tip here before we get into alcohol consumption total 180.
21:13
We'll get there.
Instead of pursuing weight loss, If you do wish to make some behavior changes, again, weight loss is not behavior changes.
You can't do weight loss.
But if you do identify that there are some things that you would like to improve.
Although once again your body is not this like project you'd always be working on.
21:33
If you do want to make some changes though, focusing on weight neutral behavior changes can absolutely be beneficial, especially if we are doing so without the intention of shrinking our body.
So examples might be like establishing joyful movement, of course, good old stress management, getting plenty of sleep.
21:53
We talked about what was it like 2 weeks ago, how pursuing weight loss and also managing stress literally can't go hand in hand because weight loss is stressful.
And then in terms of like foods specifically, maybe incorporating like some version of anti diet meal planning.
22:09
So you have, you know, plenty of food on hand if you have access to it and ideas of what you want to eat for the week, which can also be a, a form of stress management in a way, not having to like stress about what meals you're going to eat every day and already having that plan ready for yourself.
So there's only a few examples.
22:26
There's so many other, you know, behavior changes you could make that have nothing to do with shrinking your body.
But if you do want to self improve in some way, these are a few ways you could do that, yeah.
And there's nothing wrong with like wanting to feel good or better in your body, It's just kind of like the attention behind it.
22:48
And these can help.
Actually, Speaking of alcohol, that could actually be a great one too, decreasing alcohol intake.
Yes.
If there's two detoxes I recommend, it's social media detox and alcohol detox. 100% because there's just so much about everywhere.
23:10
Yeah.
Let's talk about alcohol.
I have strong feelings about alcohol, but we're not going to go too much into it because we don't, we don't need to hear that.
But drinking is very normalized.
23:28
We know this.
It's rinky, is a big part of social events.
And especially with summer coming up in this hemisphere, there are going to be there's probably going to be more of it.
And we just wanted to reiterate the importance of this is a a physical health episode.
23:47
You're kind of like what is happening here?
We just want to make sure you're you're feeling good physically.
Next episode we're going to be talking about more mental health related, but this is the physical part of your health we'll be focusing on.
But it's important to hydrate.
24:03
We cannot emphasize this enough.
I think people don't hydrate it enough in general.
And now when we bring into, we bring in the heat, which makes us more dehydrated.
You also bring in alcohol consumption, which you might think of like, oh, I'm still getting in liquids.
That doesn't count for hydration.
24:21
It's also inhibiting your ability to think properly.
So maybe you don't think about hydrating, but we want to make sure you you are not passing out or experiencing anything negative about this.
24:38
We're going to also review the serving size.
We never talk about serving size, but we're going to review the serving sizes of alcohol today just to reiterate it because binge drinking is also so normalized.
24:53
But one drink equivalent or beer is 12 ounces.
I think that's about like the can.
I think those are 12 ounces.
Wine is about 5 oz.
So like there's like a little, a little pour and then for hard liquor and distilled spirits, about 1 1/2 oz like a shot essentially is 1 drink.
25:15
So if you think about how many drinks people might be drinking, it can be very easy to get carried away and not hydrate, especially if you're in the heat.
So I recommend alternating alcoholic beverages with water at least, like at least this.
25:36
If you can get in more water, that's better.
And also, it's OK if you don't want to drink, that's something else.
Important thing.
You don't need to be pressured into it.
You don't need to have fun.
You don't need to have fun.
25:53
You don't need to drink to have fun.
Actually, for a bonus segment today we're going to be talking about our favorite mocktails.
So be sure to head on over the first some ideas.
But like, you don't need to drink, period.
Yeah, at all.
Actually I have almost no interest these days in drinking.
26:13
Like I had like a fun little old fashioned the other day at a wedding I went to and it was great.
It was fine.
I like mostly wanted to try because it was new and it had like a different flavor than I was used to.
It wasn't even about the alcohol for me.
I kind of like felt icky after having even just one.
Like it's kind of freeing to remember this.
26:31
So like you don't, you don't have to drink.
Like you're not any lesser or like less fun.
If you're not drinking at all, no.
And if anyone shames you for that, unfriend them immediately.
Yeah yeah.
Also it's cheaper if you don't drink.
26:50
It's so much cheaper, especially where you live.
Literally, I talk about this all the time with Bobby.
I'm like, wow, if we didn't drink, our restaurant bills would be half the amount and that just makes me stick.
To be fair on our end, it's about appetizers.
27:08
Ross and I go hard on like appetizers, multiple entrees to share.
So that's our undoing.
But it's true that's also a it's a big money saver.
Just not be a drink even like at home too.
Like not buying wine or beer at the grocery store every week.
27:25
Or like little canned cocktails.
Like those things are so expensive.
It's crazy.
So that's why I I've also kind of come to the place where it's like, if it's a fun beverage, I'll try actually trying it, but I'm not drinking for the alcohol and I also feel gross.
27:45
Yeah, me.
Too.
Which I don't enjoy that.
Yeah, I I hate feeling bloated or like, groggy.
I've been titling it as sober curious, like I'm not completely sober.
I will have a drink.
28:00
I enjoy a fun drink once in a while but it has something to do with the actual alcohol and like being drunk.
It's just trying new things.
Yes.
But super curious, I love that.
I love that.
Oh, man.
But yeah, that's kind of.
28:17
We just wanted to go over some good little reminders with summer coming up.
Actually, I guess summer's here, but some little reminders for you.
Take care of your physical health.
There are ways to take care of your physical health and not be diety about it and you can still feel good and not put yourself through horrible diets to feel good.
28:41
I like that as a possible title for this.
It's just like How to feel good this summer without dieting.
All right, it's already made.
There we go.
But yeah, on a future episode alert.
28:58
I know we talked about we're going to talk about mental health next week, but we have an episode coming up about body image and dating a what better time as you're being social in this summer.
So, and we have a returning guest on who I just know you guys are going to love that episode because it was such a blast to record and that bonus segment was also incredibly juicy.
29:22
So you guys will have to check it out as well.
But I think that's all we have to say today.
You can feel good this year. 2024, as we're halfway through, is the year feeling good and doing things for ourselves that feel good.
29:40
And dieting does not feel good.
All right, guys, subscribe to YouTube, give us a million stars, and we'll see you next week.
Bye.
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In this week's bonus episode, Emily and Hannah discuss what the best mocktail is. Tune in for updates on Hannah's birdfeeder, Emily's cherry preference for shirley temples, and mocktail scam menus!
