Kerry Ryan

Make 2020 the year you finally heal those relationships, not another year you try and fail another diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The diet, fitness, and “wellness” talk are coming in hot for 2020. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It may seem like everyone and their mother is doing something new. Cutting this food out, trying this fitness challenge, keto, whole 30, blah blah blah. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That doesn’t mean that you should jump on the bandwagon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Heal your relationship with food and your body, and the rest will fall into place. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Spending another year obsessing about food and your looks is another year wasted. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re smarter and you have bigger goals to crush. 💪🏻❤️✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio to book a free consult and start the healing journey

The experience is a WHOLE lot more enjoyable when it’s not served with a side of guilt ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Food is part of culture and tradition. It’s meant to be enjoyed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s not meant to induce feelings of shame, guilt, or fear. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Even those these feelings are common, doesn’t make them normal. If you have these feelings often, it’s time to dig deeper. You deserve a life where you feel free at peace with food and your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio for you free consult to start 2020 in a compassionate, accepting, and loving way❤️✨

There’s plenty of reasons for movement and earning food ain’t one 🙅🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Remember movement doesn’t need to be formal. It can be anything from walking, dancing in your kitchen, grocery shopping, playing with your dog, stretching in your living room, etc. ⠀⠀⠀⠀⠀⠀⠀⠀ Don’t stress yourself out if you can’t get a formal workout in and find other ways to move 💃

I personally am a big fan of eating and living 🙋🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Not only is “bulking” and “cutting” disordered in nature but weight cycling (gaining and losing weight) is worse for your health than just maintaining a higher BMI. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s just aim to live long, healthy, and happy lives k?!?!?😘 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio for a free consult so you can finally break free of diet mentally and feel at peace with food and your body 💖

LET THAT SHIT GO✌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We need to stop assuming that if someone has gained weight that they have “stopped caring,” “stopped trying,” or “lack discipline.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the same way that healthy behavior changes can result in weight loss, they can also result in weight GAIN. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe by prioritizing your health, rather than size, it resulted in weight gain. Maybe by prioritizing your happiness, it resulted in weight gain. Maybe you gained weight because of things out of your control. Maybe you finally decided to be on the same team as your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If weight gain was the result of doing what’s best for YOU, then what you’ve gained is way more important than weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Think about where you could be in life if you cared a little less about the judgement from others and more about you 💖

If you’ve been in a food restriction for while, understand it’s going to take time for your hunger and fullness cues to regulate Obsessing over hunger and fullness is another form of restriction and takes away from the purpose of intuitive eating I understand eating when you’re not feeling hungry seems uncomfortable, but regardless of if you can recognize your hunger cues, your body still needs fuel. Overtime as you keep eating regularly and consistently, hunger cues will return. 1. Scheduling meal times. You may have to do a bit of "mechanical eating" in the beginning by scheduling in meal times. Most people need to eat every 3-4 hours because this is when blood sugar starts to drop. 2. Try keeping a food journal to keep track of your hunger and fullness cues. Check in before meals and 1-2 hours after. 3. Use a hunger and fullness scale to "rate" your hunger. 4. Use your breath to slow down and feel into your body before and between meals. 5. Remember that you are simply collecting data to help you in the future. 6. Accept that each day may be different and that's perfect normal. You are not a robot. Be patient with yourself and hunger cues will return soon 💖✨

Should you eat when you’re not hungry?🤔 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What most people associate hunger with is physical hunger, however there are plenty of other reasons to eat other than physical hunger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, eating birthday cake for the occasion, not necessarily because you are physically hungry. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe you have a scheduled lunch time and can only eat during that duration of time. Even if you aren't very hungry, it's smart of you to still eat because by the next opportunity you have to eat you'll probably be ravenous. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Using food as a coping mechanism is completely normal and not nearly as bad as diet culture wants you to think it is. Emotional eating only becomes a problem if it's your ONLY coping mechanism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Understanding hunger is important but it’s only ONE out of ten principles of intuitive eating. By hyper focusing on hunger and fullness, it just becomes another thing to obsess over, which is the opposite of what you want to achieve with IE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throughout the day today, tune into your different types of hunger and observe without judgement 🧐💖

“But what if I don’t feel hungry..?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get asked questions like this a lot 👆🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve dieting for a long time, it’s pretty normal to not feel hungry, or recognize hunger cues until you’re body is screaming at you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🗣Hunger is not something to fear. Nor is “bad” that you’re hungry. Hunger is simply a biological process that tells you it’s time to eat. Ya know to keep you alive and stuff..🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍎Dieting makes us less in then with our innate wisdom and less trusting of our bodies. It focuses on following rules instead of following hunger, fullness, and cravings. 🥞A lot of dieters skip breakfast to avoid to the “hunger wave” by skipping breakfast, which ends up turning into extreme hunger later in the day, and usually ends in over eating or binge eating. ☕️”Tricking” your body by filling it up with coffee, tea, water, juices, etc. or chewing gum to trick your body temporarily. All this does is temporarily numb hunger cues by filling your stomach will liquid. After you pee out the liquid, you’ll be hungry again. Coffee and tea are not meals. 🤯When we’re under stress, we go into “fight or flight” mode. In this, your body puts all of its focus into being alert to keep you alive, meaning hunger cues aren’t as vital, and they turn off. 🍷While you might think alcohol and drugs make you extra hungry (hence munchies) they actually just lower your inhibitions which can drive you to eat. 🤒If you’re sick or have a chronic illness or disease, this can also mess with your hunger cues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re someone who doesn’t experience hunger that much or you can’t recognize these cues, you might benefit from adhering to an eating schedule until your cues return. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ More on how to honor your hunger coming tomorrow 😎

I’m talking protein, fats, AND carbs. Not just protein and veggies 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The reason you find yourself “mindlessly snacking” is usually because you’re hungry... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -skipping meals or “saving” calories -calorie restriction -cutting our food groups ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -mental restriction (can’t have that, it’s “bad”) -simply just not eating ENOUGH -eating foods you don’t actually want, then you aren’t satisfied so you keep eating more ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re doing any of these ☝🏻 that could be causing you to snack all.damn.day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⏰ If you’re new to IE you may have to schedule in meal times to make sure you’re eating consistently and adequately. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👍🏻Rule of thumb: eat every 3-4 hours and combine macronutrients.

Have you ever looked back at a picture and felt sad that you no longer look like that? That “good” or “skinny” or “fit” or “pretty”? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But at the time that photo was taken, you probably didn’t feel that way about yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s proof that body image has nothing to do with your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop thinking that once you get to your “goal weight” that you’ll suddenly feel confident and beautiful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The problems you’re dealing with now will only continue to follow you, in every version of your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know society wants you to think that the perfect body will solve all your problems but it usually perpetuates them and makes them worse. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you change your mindset, your reflection starts to change ✨💖

I imagine it would be very different ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥑you’d start eating for nourishment, not weight manipulation 🌮you’d eat foods you genuinely enjoyed, not foods you felt you “should” 🤸🏻‍♀️you’d exercise for fun ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 😴you’d rest when you needed it ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ 💰 you’d spend less money on diets, cleanses, “superfoods” and quick fixes 💛you’d accept and receive the love you deserve ⠀⠀⠀⠀⠀ 🙅🏻‍♀️you’d stop settling in a job, relationship, or life that you hate ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👯‍♀️you’d create more meaningful relationships 💃you’d have the confidence to follow your dreams 🤩you’d have more energy and mental space for things that are way more important than your physical appearance ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop waiting for your DREAM BODY to live your DREAM LIFE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How else would your life look differently? Make a list and read it each day 💖

Do you get home from work and/or school and immediately head towards the kitchen? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First off - if you are PHYSICALLY HUNGRY, then EAT. This is geared towards mental and emotional hunger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you come home feeling stressed, overwhelmed, and deflated after a long day, it’s normal to want to turn towards food. You know that food will immediately take the "edge" off, help you unwind, and provide temporary comfort. However, that comfort is short lived and usually leads to feelings of guilt and/or shame afterwards. It also develops an unhealthy relationship with food, as well as your emotions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start introducing new habits to replace the old one. I like these because they provide comfort and don’t require much physical or mental energy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Warm baths and warm teas provide us with a feeling of comfort -Taking the time to cook yourself a nourishing meal as a form of self care, this way you will enjoy the meal more and eat it mindfully -Get outside and go for a walk (cold weather can be rejuvenating🥶) -Ask someone for permission before you vent -Wrap yourself up like a burrito to feel safe and grounded ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start with one, see how you it fits for you and allow yourself time 💖

So instead of making a few sustainable changes, you’re going to cut out all carbs, grains, fruits, and joy? Makes perfect sense 🥴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Going to sleep at 9 with an eyemask and earplugs isn’t that sexy but i can promise you it’s going to improve your health way more than you think keto will. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The truth is that keto (or any other fancy new diet) isn’t going to fix any of your issues, it will most likely make them worse. Unless your issue is that you are epileptic, or want less joy in your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s sometimes the simplest, most obvious changes that make the biggest difference. Start SMALL. Let these become habits. See big changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio for your free consult so you can feel free and at peace with food. ✨❤️

Double tap if you thrive off of structure and schedule... 🙋🏻‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I start working with a lot of my clients, they WANT to give up some of their restrictive habits, they just don’t know how. Even though they may crave freedom, they don’t know how to function without it. It can feel like drowning at first if you go from extreme restriction to zero structure at all. Part of what I do with my clients is bridge the gap between dieting and “intuitive” or a balanced approach to food and exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If jumping in head first seems scary, you can take these small action steps that will bring you closer to feeling free with food and movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over time, you'll begin to shed your old beliefs and habits. You'll stop mentally tracking. You'll forget how many hours its been since you last ate and just eat when you're hungry. You'll be able to choose movement that feels best for your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember to be patient and kind with yourself, the same way you would if you were teaching a child new ideas or concepts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Download my free "easy eating guide" and schedule your free consult with me using the link in my bio

#IMPEACHGAMECHANGERS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Disclaimer: it’s just a joke and I’m not pro or anti trump🙅🏻‍♀️ Just like I’m not pro or against veganism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I appreciate that game changers is encouraging people to eat more plants🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don’t appreciate the fear that they instill in people about consuming animal products. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I commend the producers of game changers for making veganism look so appealing. They make it seem like if you go vegan, you’ll magically become an insane, ripped athlete. And you’ll live to be 30000 years old. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don’t appreciate taking scientific studies and twisting them so they support your claims. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m PRO doing what feels good for YOU. I’m PRO making your own decisions around food without feeling pressure from diet/wellness culture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m ANTI bullshit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to read more about game changers, @biolayne did a great job debunking it. https://www.biolayne.com/articles/research/the-game-changers-review-a-scientific-analysis/ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We live in a society that wants you to trust everything and anything outside of yourself, be a rebel and start trusting yourself.