resources & links

✍🏻Free Download: Year-End “Get Real With Yourself” Journaling Prompts. DOWNLOAD HERE.

• Get honest, break old patterns, and set your standards for the year ahead.

❤️‍🔥Enroll in Goal Body Coaching: Learn more HERE.

•  The forever weight loss plan, real support, and a room full of women on the same page, + a coach who will actually hold you accountable.

💋Connect with me:

Instagram | @goalbodybyhilary

Website | goalbodybyhilary.com

episode summary

If you’ve been losing the same 10–20 pounds and gaining it back like it’s scheduled… this episode is the wake-up call you’ve been needing. I’m not here to comfort the pattern—I’m here to call it out.

We’re breaking down why this cycle keeps happening (even when you’re smart, capable, and “know what to do”), the three regain moments that predict your year, and what has to shift if you want this to be the last time you do the “start over → get progress → lose control → start over” routine.

This isn’t about trying harder. It’s about building a system that holds up when life does what it always does.

in this episode:

• the blunt truth: if it’s always the same 10–20 pounds, it’s not your body—it’s your pattern
• the predictable annual timeline of the high-achieving woman who can “lock in”… until real life hits
• why you don’t have a fat loss problem—you have a transition problem (and what that changes)
• the 3 regain moments that keep repeating: 
  • “I’m busy.” (planning disappears → your environment wins)
  • “I’m stressed.” (food becomes your off-switch at night)
  • “I’m fine now.” (you relax with no plan and the scale creeps)
• the difference between a plan that works in calm seasons vs. a system that survives
• why motivation is seasonal—and why your strategy can’t depend on it
• how we approach real flexibility + maintenance inside Goal Body Coaching (without living on extremes)

key takeaways

• your results don’t reflect your intelligence—they reflect your systems under pressure
• you don’t need more information—you need structure that survives real life
• the regain isn’t random: it usually happens in the same 3 moments (and you can train for them)
• maintenance isn’t what happens when you stop trying—maintenance is a skill you build
• if your plan only works when life is calm, it’s not a plan—it’s a fantasy

timestamps

00:00 Welcome + the real reason you’re stuck in the same 10–20 lbs loop

01:33 Quick catch-up: office life + what’s going on behind the scenes

03:38 Holiday season check-in (and why this time of year triggers the pattern)

04:24 The “same 10–20 pounds” problem

06:33 The root issue (no, it’s not motivation): systems + transitions

18:27 Regain Moment #1

26:33 Regain Moment #2

33:12 Regain Moment #3

46:04 How to break the cycle for good (without living on extremes)

48:10 If this is you: Goal Body Coaching invitation + next steps

connect & share

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