99. Lose Weight Without Dieting- Couch Side Coffee Interview

2 reasons low carb diets don’t work- what to do instead If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Ultimately what you wantis to not count carbs for the rest of your life- you want to feel in control of your food choices and have the freedom to enjoy bread or dessert on occasion. Stop chasing these diets that are giving you a false sense of control over what you’re eating, and start working on actually getting in control by focusing on your mindset. Here are the main reasons why low carb diets only work for a short time, if at all and what to do instead Carbs aren’t the reason you’re eating too many carbs…your brain is You are thinking carbs are amazing, too good to have while you lose weight You are thinking carbs are the problem, not your overconsumption of carbs You are likely using carbs to help you avoid emotions…when you solve for that, the carbs don’t matter so much Labeling carbs as bad makes them 10x more desirable Here’s a news flash, you can eat carbs while losing weight. It is possible. You can have dessert while losing weight. Eliminating carbs from your diet doesn’t teach you how to be confident around them, it teaches you to want them more What to do instead Calm your desire You want to work on desiring carbs less by changing how you think about them Have a plan in place You want to focus your efforts on how what you’re eating leaves you feeling physically; how do you want to feel? What will help you feel that way? Schedule your indulgences: Indulgences like carbs can be consumed while losing weight Build confidence: The only reason people ever think they need to cut something out of their lives entirely is because they don’t feel confident around that food You build confidence by practicing the last 2 things: Calming your desire Eating the indulgence in a scheduled

3 steps to go from “I don’t know if I can lose weight” to down 30lbs over the age of 45 If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Kathy was skeptical when she decided to come work with me. She was entering retirement from her corporate job and really wanted to find freedom around food so she could just live her life, as well as drop 30+ plus pounds She had lost about 50 pounds and was looking forward to enjoying retirement and her new bod! Know your metabolism First, this is part of the free weight loss diagnosis I provide, you can book yours here: https://www.basicallyitmeals.com/weightlossresistancediagnosis Your hormones and metabolism several drastic shifts in your life, usually in your twenties, when you have kids, your forties and for women again at peri and menopause BUT your eating habits usually don’t change that much beyond age 20. Save for the occasional “diet” we usually don’t make major shifts in how we eat. We like the same foods We overeat at the same times each week We always have a pint of ice cream on the couch at the end of a stressful day So you are eating for a metabolism you no longer have which is part of why you don’t weigh what you want…it’s time for an upgrade! The first thing i do with all of my clients is this: what foods will work for you now (preferences) how much and when to lose weight You can do this for yourself at home by listening to your bodies natural signals! It is engrained in you, you just probably haven’t done it since kindergarten Change your beliefs The mental part of weight loss is both the most challenging and least spoken about aspect, nobody is teaching it! But you have thousands of thought each day about your body, your ability to lose weight, your need for food to help you avoid emotions. The thoughts you currently have are why you weigh what you weigh! Why you eat the way you do, why you are scared to fail at losing weight one more time…they are starting point of what is holding you back Build your confidence around food My goal for all my clients, how I know I have won at doing my job, is for that client to be able to walk into a super bowl party, laden with every single tempting food they can imagine and not fell worried, doubtful or overwhelmed. So when i talked about kathy feeling confused about how she could participate in her families food activities and still lose weight, or do her weekly friend gathering and still lose weight, that is all coming from her lack of confidence around food You likely don’t feel confident that you are in control of what goes into your mouth. You might feel like a victim, like you don’t realize you are eating until after the food is in your mouth, like you couldn't possibly go to a restaurant where everyone else is eating whatever they want and you don’t follow suit How you build confidence is with practice! Think of a skill you have mastered in your life, my favorite analogy is sports. I was a tennis player so I use that a lot. When I was first learning i sucked. I didn’t know how to hold a racket, move my feet, even the rules of the game. In other words I HAD NO CONFIDENCE! And how do you get good at a sport? You practice, usually with guidance of a coach. So you go out and play, and your coach says this is why you missed that shot and what to do differently next time! And you keep growing and getting more and more confident This isnt exclusive to sports, its how the brain works! And you can apply the rule of practice to anything in your life. If you practice it enough you will be good at it and feel confident This is one of the 3 pillars I work on with my clients- I play the role of their coach and they practice!! How you can gain confidence at home is with a simple evaluation: what worked, what didn’t, what will i do differently next time And then practicing that thing over and over

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis What we are talking about today is absolutely crucial to your weight loss success. You must have it before you can successfully lose weight and it will influence all the actions you take in your weight loss journey. I’m going to open with a story about my cat…stay with me because this is a weird opening story. A few weeks ago, our much loved family pet, Twinkie, went missing. He just didn’t come home one day. And I started thinking about all the ways I could find him. I made fliers with a reward, I posted in every "Whether you think you can, or you think you can't—you're right". - Henry Ford Your belief in your ability to lose weight is the #1 predictor of your weight loss success I believe i can do this, even if I am not 100% confident in myself to do it If you are sitting there right now wishing that you could lose weight but also thinking that it’s just not possible for you, taht you don’t believe you can, you will not see success I have had clients tell me repeatedly they doubt themselves, they aren’t sure they can do it…but at the same time they say but I want to believe it, i am believing it, i am working towards believing it… And that is the difference What to do if you feel like you don’t believe Ask yourself why you don’t believe Is it based on past experiences? What do you need to shift in your thoughts to believe even just a little bit? How to use your belief to get started Bridge thoughts I want to believe it’s possible for me It could be possible I am going to take steps towards my goal until I believe its possible Make one clear choice about how you are going to move forward: often what i see is decision overwhelm or indecision. Too many things to try or not a clear path forward I am going to do this for the next 30 days I am going to hire a coach or join a program for this amount of time

3 step guide to turn off the cravings If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis When i was 30 pounds overweight my cravings felt impossible. Like i would never be able to be free of them. I would wake up, try to start the day healthy with a smoothie or whatever diet i was following at the time, but then lunch time would come and I would make a big healthy meal I wasn’t really hungry for….and then the rest of the day I would be thinking about snacks. I might eat a whole box of cookies or an giant bag of chips feel like absolute crap about myself. I just realized this is what people are really struggling with- you feel out of control, like you can’t get enough willpower to stop eating things you know won’t help you lose weight. When i started working on the tools I now teach to my clients to turn off the cravings button, i really got empowered. I stopped thinking about food all day long, i lost the weight and it didn’t feel like an absolute struggle, in fact i didn’t use willpower at all. And i was finally able to enjoy indulgences without obsessing over them So here I am breaking down 3 steps you can take to turn off the cravings button Reflect when you aren’t in it: You have to look at it to know how to solve for it, often times this is the hardest part because there is a lot of guilt and shame built up in you around the eating or food. Likewise you are probably aren’t super conscious during it so you’re not really aware of whats going on Grab a piece of paper and ask yourself questions: When, where and What did I eat? What is driving the craving? An emotion you are trying to avoid or create? How did the food help me at that time? Now that you know when it is going to happen, what you’ll eat and why…make a plan How will you handle it this time? How can you slow down the time so you are more conscious and not so unaware The process my clients follow that really works outside of thought on a more physical level Evaluate This is what i teach all my clients so they can continue to grow and lose weight What worked What didn’t work What can you do differently next time Thank you for joining Like, follow and subscribe for more You’re ready to get unstuck, and lose 30lbs? You are probably struggling with 1 or 3 weight loss resistance types. On your free call with me, you will lean which is your struggle and how to move on from it and start losing weight

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

Couch Side Coffee with Jamie Seeburger interviewed Hayley on all things Weight Loss Without Dieting. To take advantage of the weight loss offer Hayley has, visit: https://www.basicallyitmeals.com/weight-loss-resistance-diagnosis-book-call-PJs If you are a Lake Saint Louis local- visit PJ's coffee in Lake Saint Louis and try one of Hayley's delicious drink specials including her favorite, King Cake Iced Americano with all the flavor of the delicious dessert and none of the sugar or funky ingredients!

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Get 15% off my favorite real food supplement: https://ancestralsupplements.com/HAYLEY_SOHN 

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis