Afleveringen
-
Walking and Talking... If you are ready to take your journey to the next level and join the Weight Loss Without Dieting Program, click here to get started: https://www.basicallyitmeals.com/
-
Get the 10 Pound Weight Loss Cheat Sheet I mention in the episode: https://www.basicallyitmeals.com/10lbsin30daysfreebie
-
Zijn er afleveringen die ontbreken?
-
Walking and Talking... Sharing my thoughts on Ozempic for weight loss vs achieving the same results in terms of eliminating cravings by working on your brain... This is long term vs short term bandaid. Permanent weight loss results vs temporary.
-
Walking and Talking in this episode! I am pregnant again, which is wonderful...but this time around has been challenging for me. Between morning sickness, nausea, the whole family falling sick for about a month, tiredness, and my brain going all sorts of crazy places...I gained way more weight in the early days than planned. Now, I am getting on track with where I want to be physically and mentally and I am sharing it all with you...
-
GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet To go along with todayâs episode I created a freebie for you One thing almost everyone I talk to struggles with is eating things you donât actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or itâs 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or donât realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you havenât been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Tell me if this sounds familiar⊠You wake up mad at yourself for whatever you ate last night You vow to do good today, to eat perfectly, to really diet hard today and fix it You look in the mirror and feel disgusted, embarrassed, ashamed You go to get dressed and hate your clothes, you wish you could fit back into those clothes in the back of your closet You get to work and youâre doing pretty good but then you see some snacks or you get stressed and just need some reliefâŠand you really donât know how to handle it By the end of the night you are eating chips on the couch, totally checked out You feel like you are sabotaging yourself, but really you need to proactively decide how you want to think for the day before it starts. How i teach my clients to do this is with a simple morning mindset check in. You are simply going to ask yourself a few key questions: Where is my mindset this morning? How am i thinking about myself, what i ate yesterday, what i should be eating today? How can i think about today to set myself up for success?
-
Secret Nutrition Facts nobody knows about. Book your Free Nutrition Consultation and get your road map to weight loss success by visiting https://www.basicallyitmeals.com/ Secret Nutrition Facts nobody knows about. 1. Over â of Americans over 50 donât get enough protein, and that number is higher among women. And my ladies- protein helps regulate your hormones and metabolism so it is essential for you after 50. 2. You can't burn fat if youâre not properly hydrated. Drinking water with electrolytes like fresh lemon juice and sea salt can help. 3. Processed fats like hydrogenated oils and seed oils wreak havoc on your metabolism- avoid them by cooking more at home, and avoiding processed and packaged foods.
-
https://www.basicallyitmeals.com/ What are they challenged by Holidays can totally derail weight loss efforts and send you into a negative mindset loop You feel bad so you keep eating and the eating makes you feel bad so you eat some more From october 30th to January 1 we end up eating Grocery store filled with goodies Weve got cookies stocked in our house The office is stocked with goodies Weâre going to parties outside of actual holidays We are indulging a lot What we really want is to feel in control around the food. To be able to indulge without overdoing it, without obsessing about it. To enjoy some cookies and wine and not see the scale move This is possible I used to love and hate the holidays, it was exciting and worrisome I always had this question in my mind: am I going to blow it? Which made me feel uncertain and in turn i usually did blow it, then i would try to fix it with restriction, and when you donât feel in control and yuo are trying to restrict to fix the fact that you overateâŠyou are ultimately out of control and constantly selfsabotaging. You have no trust with yourself Now the holidays are exciting, but the food is not a focus of that excitement. It will be there for sure, it will bee great when i eat it, but iâm not thinking about ti otherwise Im not worried about it Im not worried about myself around it Im not worried about what the scale is going to say on January 2nd I know with 100% certainty that i will enjoy some cookies, i will enjoy some wine and the scale will not budge⊠What is success? In order to succeed this holiday season you need to decide what success is for you. Are you gaining weight, losing weight or staying the same? Make it a conscious choice instead of leaving it up in the air for january 2nd. This puts you in control! What do you want to reflect on on january 2nd as this was a wonderful holiday season? Here are some prompts: I enjoyed cookies, but i never felt regret or guilt because i oveerate them I was really present with my family during our gatherings I got to see some friends i donât normally see and during those times i was focused on the friend and not on the food or how much i was and wasnât eating I didnât feel worried in between or leading up to a holiday gathering I was calm and confident between gatherings I felt in control at parties I felt free around food I was confident stepping on the scale I was excited to get dressed for parties How can you make it successful Based on what you want your weight to do: Create your success plan: Instead of just eating all the things any time they are available, ask yourself which items you love and want to enjoy and which items you are just eating because they are there but you could totally skip For me, i like chocolate chip cookies but I can really skip most other desserts. I like this one dip my aunt makes, and I love cheese and crackers, but most other dips and appetizers, like a bunch of fried items, I can totally go without I enjoy wine, but I hate having wine with desserts, that makes me feel like crap so I know itâs one or the other for me, or I may have like a bite of a cookie if I am having wine Everything else I am likely going to skip entirely Make a daily plan What does your week look like for parties/gatherings? Is there a party today I am going to be indulging at? What will i have and how much? How will i adjust the rest of my day so i can enjoy that thing and not be fuleing more than my body needs? What days will I stick with clean and not have an indulgence? What items are just around all the time and how do I want to think about them? Im scared i will eat it because its there vs I am in control and i am choosing not to have that thing today When you do want to eat something you ahvenât planned for how will you handle it? Just because you said today is clean doesnât mean your brain wont tell you to eat something Handling it with calm and confidence vs scared, worried, doubtful
-
Lose 30 pounds faster Hereâs exactly what I would do if I were Starting Over in my weight loss journey Book your Free Nutrition Consultation and get your road map to weight loss success by visiting https://www.basicallyitmeals.com/ Hereâs what you need to do to lose 30 pounds faster 1. I would sit down with a journal and start asking myself what I am thinking about that is causing me to overeat. You need to know where you are starting to get where you want to go. 2. I would forget all the diet BS out there and immediately start tapping into my body's own wisdom. Your body doesnât want to be overweight, but you forgot how to listen to its wisdom. 3. Evaluate your mistakes and decide how you want to handle it next time the same things comes up
-
Lucy stopped focusing on trying to cut out sugar or eating less bread...instead she focused on her mindset around food and she lost 19 pounds in two weeks. It felt like she wasn't doing anything. In fact, her partner even commented it didn't seem like she was dieting, how was she losing so much weight? Mindset for weight loss means effortless weight loss without trying to diet. Book your free Nutrition Consultation to get your road map to weight loss success at https://www.basicallyitmeals.com/
-
I lost 30 pounds without dieting, here are 3 pieces of advice if you want to do the same. If you want to lose 30+ pounds without dieting work with me. You can go to https://www.basicallyitmeals.com/ to get started. 1: stop looking for the right diet. The more you search for other people's advice about what to eat, the more disconnected you become from your body's own wisdom about what you should be eating. 2. Spend your time focussed on where your mindset is right now around food and your weight, and where your mindset would be if you already lost the weight. Bridging the gap between those two is your weight loss work. 3. What you practice, you get more ofâŠkeep that in mind. Letâs go!
-
Be the first thin person in your family Get your weight loss cheat sheet: bit.ly/cravingsheet Do you want to be the first thin person in your family? About a year ago I had a client come to work with me and she said the weight she lost made her the first thin person in her family. SHe said she was breaking the cycle of obesity in her family. And i truly believe there is a familial cycle of obesity that happens in our families. So if you are overweight, eating in a way that you donât love and you donât want to pass those habits down to your kids, here are my 3 tips. 1. Stop listening to all the âdietâ âeat thisâ information, instead start listening to your body's natural signal for when and what to fuel. This might include not listening to your relatives advice about how to eat, breaking your preconceived notions about what losing weight, living in a thin body or eating less actually means. What you want it to mean for you. It might also mean that you need to get to the bottom of someone from your past critisizing you and your weight and deciding how you want to think about that Your body knows better than any guru out there, and it trust me it doesnât want to be overweight. You might have this idea that your body is working against you to be overweight, this is not true and thinking that does not help you to lose weight at all. Your body wants to lose weight, too. And it has a built in system for doing so. You have to get back to listening to it 2. Change your mindset! Whatever you are thinking about all day long right now is driving you to eat, itâs driving you to eat junk and its driving you to be checked out from your body. Your mindset should effortlessly lead you to eating that causes you to lose weight. You probably think you need to take a different set of actions, like stop eating carbs and start going to the gym every dayâŠbut the actions are only part of the picture. You take action from your mindset, so the key is to actually change your mindset and then your actions will change naturally Pretty much all of my clients are action focussed, so when they say this is what I need to do to lose weight this week I ask them and what do you need to be thinking in order to take those actions effortlessly 3. Practice! Itâs how your brain learns, itâs how you will lose weight and keep it off. This is not talked about in the diet spaceâŠbut think about how you learned to play a sport or play a new instrument: you tried and failed and you listened to your coach tell you what worked and what didnât work and what do differently next time. You donât know how to weigh 50lbs less than you do right now, you have to learn how to be that weight. What types of food do you eat? How much? How many indulgence do you have each week? Why do you eat those indulgences? This is the process of learning something new and itâs wha you need to apply to lose weight and keep it off
-
3 Tips if you are starting your weight loss journey in your 50âs And no, itâs not too late! https://bit.ly/hayleysohnplan Lose 10 Pounds with me for FREE! I am actually prepping for a beach vacation right now and if you have been thinking about changing up your weight loss journey iâve got something for you. If you feel stuck and overwhelmed and you are tired of dieting and suffering and the scale hardly goes down. If you want weight loss to feel easy, to feel like you can live your life and weigh what you want, go to https://bit.ly/hayleysohnplan And join me in losing a few pounds and feeling your absolute most confident! Here are my 3 best tips to help you lose weight despite your hormones or metabolism. You can lose weight even if your hormones have changed and your metabolism sucks. Your body has a built in system to help you weigh what you want, but you forgot how to listen. This system will adjust for changing hormones and metabolism, so yes, it still works in your 50âs. What my clients focus on is resetting their bodies natural weight loss system One of my clients who is about 50, had been through chemo treatments and had thyroid issues was really concerned about her hormones and metabolism. She was not feeling confident about her weight loss journey. She gave herself 6 months to lose 10 pounds she wanted and she lost it, you guys, in 2 weeks. And she never gained it back Because she was able to tap into her bodies natural system for weight loss 2. You arenât making good food choices and that's not because you donât want to, itâs because youâre missing a piece of information about your brain. Simply planning your meals ahead of time can have a great impact on your weight loss journey. One of my clients is about 50 years old, and isnât super active. She is so great at planning and evaluating though and despite her hormones and metabolism,. By thinking ahead, planning her indulgences and tracking she was able to lose 19lbs in two weeks. 3. You donât need to fix all your bad habits at once, choose one and start there. This is where so many of you are flubbing up. You are really focussed on everything that isnât working, and things that arenât working that are out of your control, such as your hormones and metabolism. One of my clients had a medical history and was struggling hormonally, metabolically, she was working full time, never had time to workout and when I talked to her she was freaking out about it all. How would she overcome all these hurdles and lose weight. I said we arenât going to tackle any of those. We are just going to focus on one thing that is in your control. That thing was stress eating. She just focussed on managing her stress without food. She realized she was way overeating all because of stress and that when just focussed on what she could control she lost 8 pounds in two weeks. She said it wasnât hard and that was after a year of trying to lose weight and not seeing any success!
-
https://bit.ly/hayleysohnplan Lose 10 Pounds with me for FREE! I am actually prepping for a beach vacation right now and if you have been thinking about changing up your weight loss journey iâve got something for you. If you feel stuck and overwhelmed and you are tired of dieting and suffering and the scale hardly goes down. If you want weight loss to feel easy, to feel like you can live your life and weigh what you want, go to https://bit.ly/hayleysohnplan And join me in losing a few pounds and feeling your absolute most confident!
-
Connie spent 40 years dieting with no lasting success. Her weight was something she always struggled with. When Connie decided to take a different approach to her weight loss and ditch the diets she really began to see success. This is Connie's journey from failing at weight loss to finding lasting success by focusing on her mindset.
-
the billion dollar diet industry doesn't want you to know these Seven truths about weight loss.. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you donât actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or itâs 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or donât realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you havenât been able to get in control of for years. Diets arenât the answer. They want you to think that they are, but if they were the answer then the weight problem wouldnât exist anymore, would it? My goal for each and every one of my clients is to NOT NEED me anymoreâŠinstead of creating dependence, I create independence Random people on the internet donât know more about how much and what you should be eating than you and your body do. You are out there asking everyone but yourself what you should do to lose weight. The secret is you already know, your body knows, you just need a coach to show you the path If you donât weigh what you want itâs because your primitive brain is making food decisions for you from a place of survival mode. There is a process to getting you our of survival mode so you can make food choices that will help you lose weight and stop self sabotaging You have to use your human brain, prefrontal cortex, to make food decisions. When you can tap into the part of your brain that has the ability to plan ahead and set goals, the part that wants tto lose weight to make food decisions then the weight can begin to come off Plan for the times when your brain will tell you to eat all the food instead of pretending like it wonât happen today. This is a huge mistake you are probably making. You eat a huge bag of chips on the couch every night and every morning you wake up and tell yourself last night was the last timeâŠwhen you handle it that way you donât learn how to stop. You pretend that âknowing betterâ will help you get through it next time when it wonât. You need to think about the times when you are eating out of control, ask yourself good questions and make a plan for it. How you lose the weight is how youâre going to keep it offâŠaka if you lose it by restricting and dieting, thatâs what youâre going to have to do for the rest of your life to keep it off. Ask yourself how you want your life to look when you have lost the weight. What kind of relationship do you have with food, with your body? Do you workout, what do you eat, how do you eat? That is what you need to start doing now Your mindset is so powerful for weight loss, tap into it What you think about shows up in your life. If you are thinking weight loss is hard, you arenât capable of doing it, youll never be able to stop self sabotagingâŠthen that is what you are going to get How can you flip those thoughts to believing in yourself? Now repeat that
-
5 ways to tell if you are an emotional eater Overcome emotional eating: bit.ly/cravingsheet You might be an emotional eater but not realize you are. Which means, you might not be able to lose weight and have no idea why you canât get yourself to stop eating. When i say âemotional eaterâ that doesnât mean you have to be crying into a carton of ice cream. What it does mean is that any type of emotion, positive or negative, could be driving you to eat. If you suspect you are, or you want to learn how to move forward if you are this is a great episode for you. When you feel X you eat You know for sure you get stressed out at work, youâre grabbing something from vending machine. Had a busy day, ice cream on the couch after everyoneâs in bed will help you decompress. These are classic emotional eating signs because you are literally avoiding emotion with food. You feel a strong emotional tie to food Someone just mentions chocolate cake and you get excited, anxious, now thatâs all you can think about. You know when you have a bad day, food will help If you have a crap day and immediately start planning all the foods youâre going to eat to feel better than youâre an emotional eater You use food to self sooth or get through certain situations You consider food to be self care or love. You âwake upâ after having eaten a lot and youâre not sure what happened If you are ever so checked out that you donât remember eating If any of these rings a bell, a great piece of advice I can offer is to download the worksheet I have for you. This will help you gain some insight about your emotional eaing habits and how you can begin to take control of them!
-
GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet If you are the person who tells yourself you look terrible so you should lose weight, you need to be better, youre bad because of the food choices you make, you need to look better all in an effort to lose weight Many of us try to beat ourselves into weight loss What you practict you get more of You are practicing being mean to yourself, Put this into a model and what does it look like T: you look terrible you need to lose weight F: shame A: hide from yourself, dont pay attention to your mind/emotions, ignore yourself, eat without paying attention Practicng beating yourself up isnât goint to suddenly lead you loving yourself and feeling happy Whatever you are doing now to lose weight is what you are going to have to continue to do to keep it off: how you get there is how you will be there Self fulfilling prophecy Telling yourself i just cant figure it out, i never keep it off, i always eat when i shouldnât, i cant give up my netflix and snack habitâŠguess what? You are going to keep getting that How to turn it around, especially if you are using negative thoughts to keep lose weight How to begin being positive If you are negative now you canât just jump to being positive, you need to just take one step at a time, go from negative to neutral How to drop your old habits Habits are the actions you take from the thoughts on repeat in your mindâŠto interrupt your habits, you must interrupt your mindset Its not 7 days or 21 days to break a habit, itâs discovering your mindset, and moving it forward When your mindset changes, your actions change and pretty effortlessly The one step you can take today Know wher you are now! Donât hide from it Get out your journal and ask yourself what you are thinking about now that is causing you to eat. You will get good answers How can i shift this forward to be more neutral
-
The Biggest Mistake Youâre making to lose weight and how to fix it GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Hi, my name is Hayley Sohn and I am a Nutritionist and Brain Training Weight Loss Coach. I teach my clients how to lose 10lbs in 30 days without dieting by wiring their brain to eat less. This might not even sound like something you need help with because it is so engrained in you to lose weight by focusing on your actions However, focusing on your actions to lose weight is the biggest mistake you are making in your weight loss journey and there is actually a simple fix for it. Effortless weight loss happens when you make the shift i am going to teach you in this episode This is what my clients work on with me in my program each day. What is happening now and Why its not working: This is how weight loss usually looks: Clothes donât fit and you are unhappy with how you look Choose a diet you are going to follow- you focus on the foods you can and cant have Start out monday with the best of intentions By 5pm you are using willpower to try and not eat the chips and queso you usually have You are stressed out, asking yourself what is wrong with you that you want to eat all these things that wont help you lose weight. Youre trying to stay excited and motivated to lose weight but you just really need something to help you check out from the pressure and overwhelm youâre feeling You keep reminding yourself to use willpower- if you can just hang on and not eat until you go to bed tomorrow will be easier⊠Maybe you do hang on, maybe you hang on for a month and the scale goes down. But you donât feel like anything has changed or gotten easier. You feel exhausted and you still want to eat the chips and queso THis is the style we use to lose weight and what is happening is we are focused on our actions only. And i will explain why that doesnât work We are taught to lose weight by changing our actions. And indeed, certain actions will cause you to lose weightâŠbut you just canât get yourself to take those actions. Why? Because there is actually something the precedes action, something that causes you to take the actions you are taking. It goes like this: you have a thought, a sentence in your brain and each thought has an emotional reaction, a physiological response to that thought, you actually feel emotions in your body. From emotion, from the feeling you have in your body you take action and actions create your results. Such as you lose weight or you donât lose weight. So before we take action we have a thought that creates an emotion that causes us to take action So telling yourself to just take this action or that action when we are actually thinking âthere is no point because it never worksâ and feeling despair will not lead to effortlessly eating less because that action does not align with that emotion. The actions that align with despair are giving up, eating all the snacks in the house, eating even when youâre not hungry, not exercising and those will result in the scale going up and further proving your point trying to eat less doesnât work So if there is always a thought and emotion that precedes every action and you are trying to force yourself to take actions that donât align with your current think you are probably getting into willpower, pressure, stress The problem is those emotions are a lot of work, we run out of the energy needed to keep going with them. So when we lose weight from this place it often doesnât last What you need to do: This is how it can be: You decide to focus more on your mindset around food than the food itself. You donât tell yourself you cant eat this or that or try to restrict yourself to a number of calories You simply begin by telling yourself your thoughts and emotions are your number one focus, you stop obsessing over all the foods you can and cant have You start to be able to move from doubt and regret each morning into calm and confidence. No matter what happens today you know you can handle it Food choices are way less dramatic, you are able to listen to your bodies signals and let them lead you in your food choices. Your brain starts to quiet down about food. You donât need willpower because you have confidence The scale starts to go down but you feel like you havenât really changed that muchâŠit has all been really effortless. In order for your actions to happen naturally you have to work on the thoughts you are having and the emotions those thoughts are creating. This is what my clients are doing when i tell you that they lost weight and didnât feel like they changed that muchâŠwhat happened was they changed their thought which changed their emotion which created a different action for them effortlessly so they were able to eat less without it being a struggle or go to a buffet and feel amazing and still lose weight. Here is what mine looked like when i was losing my postpartum weight: Instead of: Cutting out carbs Eliminating sugar Not stress eating Drinking a lot of water Going to the gym Making my husband diet with me I did this: What thoughts are going to create confidence, calm and certainty for me as I lose weight after having a baby? I want to lose weight I genuinely do not want to stress eat because it will cause me more stress I want to handle my stress with breathing and walks I know i can do this, I have done this before and this time will be no different With the emotions of calm, certainty and confidence i effortlessly took these actions Slowed down when i felt stress and addressed the stress instated of looking for food Made a daily food plan and committed to sticking to it Listened to my bodies natural signals for hunger and satiety Got outside and moved around with my baby Made sure i was drinking water Took it slow and evaluated: aka didnât beat myself up if the scale didnât go down And i lost 10lbs in a month
-
GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you donât actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or itâs 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or donât realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you havenât been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet
- Laat meer zien
