Keep The Weight Off

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/131

In our latest podcast episode, Dr. Angela and Marchelle dive deep into the transformative power of living in the present moment. They discuss a remarkable concept introduced by Elizabeth Benton, the author of "Chasing Cupcakes," a book that tells the incredible story of how one woman overcame her weight struggles and transformed her life. Here's a sneak peek of what you'll learn:

1. The Power of Now: Dr. Angela and Marchelle explore how our tendency to dwell on past failures or constantly plan for the future can hold us back. They emphasize the importance of living in the present moment and making decisions that lead to transformation NOW.

2. Immediate Empowerment: You'll discover how small, actionable steps taken today can lead to significant transformations. Dr. Angela shares her personal experience of tackling her disorganization by taking immediate action, illustrating the potential of real-time change.

3. Quote to Remember: "Transformation is a result of what you do now, not what you intend to do tomorrow." - Elizabeth Benton

Are you as excited as I am? This episode is a game-changer, and it's available now on the Keep the Weight Off Podcast. Trust me; you won't want to miss this!

Don't delay your transformation any longer - start your journey to a healthier and happier you right now!

After listening, be sure to join the Empowered Weight Loss membership and take the first step towards your transformation.

PS: Elizabeth Benton's book "Chasing Cupcakes" can be found HERE

Episode Highlights:

(02:26) You know that I have a membership called Empowered Weight Loss. Well, we just finished a book study and the book we studied is called "Chasing Cupcakes" by Elizabeth Benton. She is a brilliant young woman who struggled with her weight since childhood, and she actually got up to 350 pounds, and then she finally figured out how to lose the weight and how to keep it off. And before she did that, she figured out how to pay off $135,000 worth of debt. So the subtitle of the book is "How One Broke Fat Girl Transformed Her Life and How You Can Too". That's pretty intriguing, don't you think?

(08:39) Elizabeth reminds us that transformation is not a future event. Transformation is now; right now, in the next decision you make. You don't become transformed in the future, you become transformed now. When I read this, everything changed for me.

(11:39) Here's an awesome Elizabeth Benton quote, which is worth writing down: "Transformation is a result of what you do now, not what you intend to do tomorrow". So that's what I've got for you today, transformation is now, don't make any more excuses. Your health is everything.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/130

In this week's episode, we delve into a powerful real-life example that highlights the connection between emotional eating and our responses to challenging situations.

Join us as Marchelle shares her recent experience that brought her face-to-face with emotional eating, unprocessed grief, and the path to transformation.

Here's a taste of what you'll discover:

🌟 Marchelle's real-life example of emotional eating and its impact 🍰 Understanding the significance of acknowledging and embracing negative emotions 🍽️ The role of food as a buffer and its implications 🙌 Strategies to overcome shame and ask for help 💡 Powerful techniques to handle emotional triggers 🍫 Understanding the connection between emotions and food choices 🌱 The journey of personal growth and self-compassion

Ready to take charge of your emotions and reshape your relationship with food? Join us on this engaging exploration of self-discovery and growth.

Stay empowered and make the most of every moment!

Episode Highlights:

(18:54) Ice cream I can have in my freezer. It doesn't bother me at all. But if there's cake around it's different for me. There are just certain foods, or drinks, maybe it's soda. Everybody's brain responds differently to different things. Just get rid of it. It's such a decision to just say "I'm just getting rid of this", and then our brain's gonna scream for it, and the answer's going to be no, there's not this possibility, and it just makes it so much easier.

(22:54) This is the underlying problem for so many of us, think about what happened when you were a young child; we were trained from a very young age that our negative emotions were wrong. We are all told big girls don't cry, right? That we shouldn't feel sad, we shouldn't feel grief, we shouldn't feel angry, we shouldn't feel jealous, we shouldn't feel stressed. We were trained that because these emotions are painful, we need to get rid of them as quickly as possible, and we were trained to use food to do that.

(27:12) When I started paying attention to what I was feeling and honoring it, I felt this huge sense of relief. It was a sense that there was nothing wrong with me, I'm a human being. I'm living a human experience, and all of these emotions that I'm feeling are completely natural and appropriate.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/129

Are you curious about how to take control of your health, especially when it comes to managing obesity and its complications? 🤔 Well, you're in for a treat as we explore the captivating world of science, psychology, and heart health in this week's episode.

Join Dr. Angela and Marchelle as they share insights, anecdotes, and practical advice to help you take charge of your well-being. From deciphering medical jargon to unraveling the mysteries of heart health, this episode will empower you to make impactful choices for your future.

🔥 Here's What You'll Discover:

🫀 The surprising connection between obesity, heart disease, and other chronic illnesses.

😱 The shocking stages of atherosclerosis that lead to cardiovascular problems.

🌱 Effective strategies to reduce your risk of heart disease, stroke, and other life-threatening conditions. And that's not all – brace yourself for an exciting announcement! 🎊

Dr. Angela is gearing up to host the Belly Buster's Challenge right after Labor Day, from September 5th to 8th. Get ready to embark on a four-day journey towards shedding belly fat, improving your health, and having a blast while doing it. 🚀

🏆 There will be daily challenges, valuable insights, and awesome prizes, including a grand prize for those who complete all four days of challenges!

💪 Join the Challenge and take proactive steps towards a healthier you!

Ready to take the plunge? Sign up now at www.journeybeyondweightloss.com/challenge and secure your spot. Remember, your health journey starts with a single step! 🌟 Spread the word and share the knowledge! Invite your friends, family, and colleagues to listen and join the challenge for a healthier future. Just send them this link: www.journeybeyondweightloss.com/challenge 💌

Episode Highlights:

(05:17) Nothing is ever perfect, but there's actually a lot you can do right now to reduce your risk of heart disease. The good news is that the things that you do to reduce your risk of heart disease will also reduce your risk of cancer, arthritis, dementia, liver disease, asthma, and a whole host of other chronic diseases that generally cause us a lot of pain and disability as we age, and they can cause us to die way younger than we otherwise would have.

(11:00) So the fatty streaks are the earliest visible signs that a plaque is forming and they've got foam cells, smooth muscle cells, and they've got fatty deposits in them. The fatty streaks can be reversible with lifestyle modifications at this stage. So what this means is that if you stop smoking, if you start eating nourishing unprocessed food instead of processed food, you can fix this.

(16:20) Cardiovascular disease is something that gets started early. It takes years to progress to the point where we have the cholesterol, the fatty streaks, the plaques, the caps on the plaques, and then the caps rupture, and then we have a blood clot. So you're not going to have any idea that any of this is going on until you get the artery blockage.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/128

In this episode, we're peeling back the curtain on the crazy mental tricks that our minds can play on us as we navigate the ups and downs of weight loss.

Tune in as we take you on a captivating journey through the hidden obstacles, the subconscious rebellion, and the infamous Imposter Syndrome that can sabotage even the most determined weight loss efforts.

Picture this: You're doing great for weeks, sticking to your meal plans, exercising, and seeing progress.

But then, just as unexpectedly as success arrived, a voice in your head starts rebelling against the very routines you've established.

Or maybe you feel like you're fighting an internal battle with a well-meaning, yet misguided friend.

Or perhaps you feel like a fraud, questioning your own success and downplaying your accomplishments.

These mind games can be major stumbling blocks on your journey!

We're diving deep into these phenomena, explaining why they happen, and revealing how to break free. 💥

Episode Highlights:

(04:44) Hidden rebellion is so common; it's like our inner toddler or our inner rebellious teenager comes out fighting and says "I'm NOT going to follow these stupid rules, I'm going to eat what I want and you can't make me change!" There's an unconscious and hidden motivation to maintain self-autonomy, which essentially means self-guidance, and the idea of doing anything any different, even if it's to your benefit, creates instant feelings of rebelliousness. Sometimes we see this in people who've had childhoods where there was a really strict authoritarian figure.

(15:24) Some signs of Imposter Syndrome are: 1. We attribute our success to external factors. 2. We downplay accomplishments. 3. We fear that we're going to fail, even though we've been successful, we fear that we'll eventually fail and that all our shortcomings will be exposed.

(23:02) When you think about all of these mind games, I think the biggest key is just to develop self-awareness; pay attention to those seemingly insignificant moments when you are about to make a choice that goes against your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/127

Are you ready to dive into a thought-provoking and empowering episode? In Podcast #127, we're addressing a topic that's probably crossed your mind more than once: Doubt. 🤔💪

🔍 In this episode, you'll learn:

• 🌟 Exploring Doubts: We'll delve into common doubts that often hold us back from achieving our weight loss goals and discover how they can become significant barriers to our success.

• 💭 Fear of Failure: Discover how the fear of failure can manifest in our weight loss journey and how it's linked to the tendency to wonder if our efforts will truly make a difference.

• 🛣️ Unfamiliar Territory: Learn why the weight loss journey can feel like uncharted territory and how to overcome the fear of the unknown.

• 🔁 Comparing Ourselves: Find out why comparing ourselves to others can lead to doubt and how embracing our unique journeys is essential for success.

• 🧠 Understanding Your Brain: Gain insights into the different parts of your brain involved in doubt, from the prefrontal cortex to the habit brain, and how they influence your thought patterns.

• 🔑 Breaking the Cycle: Discover how to break free from the cycle of doubt by examining your thoughts, focusing on growth opportunities, and changing the way you view setbacks.

• 💡 Mindset Work: Explore the empowering concept that doubt is a natural part of any journey, but it doesn't have to be a roadblock. Learn how to shift your mindset and turn doubts into stepping stones toward success.

• 📚 Empowered Weight Loss: If you're looking for support, guidance, and a community of like-minded individuals on your weight loss journey, learn about the enlightening resources available at journeybeyondweightloss.com/yes.

Tune in to gain a fresh perspective on doubt and how it can shape your weight loss journey. Remember, doubt is a normal human emotion, and by understanding its psychology, you can build resilience and confidently work towards your goals. 🌈🎯

As always, if you find this episode insightful, don't hesitate to share it with friends and family who might benefit from it. 🤗

Stay empowered and confident on your journey, and remember that your potential is always greater than your past!

Episode Highlights:

(07:08) The weight loss journey done well is a journey of profound personal evolution because you have to learn how you think. You have to get to the root of your thinking patterns, you'll want to pay very close attention to these sabotaging thinking patterns. They're old thoughts and they're baked into our psyche, and we have to go in and examine them, ferret them out and reprogram them.

(14:14) Everyone is going to have a very unique weight loss journey, even identical sisters. We have a set of identical sisters in our practice, they have the exact same genetics and they have very different weight loss journeys. So even having the same genetics does not mean that you're going to have the same type of weight loss journey, so please don't ever compare your journey with anyone else's journey. Everybody is different and everybody has unique factors that they're working with.

(17:51) The past does not predict the future unless you let it; your potential is always greater than your past. Doubt is normal, you don't have to listen to doubtful thoughts. Your potential is always greater than your past. With these thoughts, you will build resilience and you will stay committed to your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/126

Are you ready for another exciting episode of the "Keep the Weight Off Podcast"? We're thrilled to announce that Episode #126, "Health at Every Size?" is ready, and we can't wait for you to tune in!

In this thought-provoking episode, Dr. Angela and Marchelle delve into the controversial topic of Health at Every Size (HAES). They explore this transformative movement that champions self-acceptance and celebrates the beauty of all body shapes and sizes. This inspiring podcast encourages us to shift our focus from weight loss to overall well-being, mental health, and self-love. 🌸💪

🎧 Listen in as they discuss the six key principles of HAES:

1. Body Acceptance: Embrace self-love, regardless of your weight or appearance. Your worth is not defined by a number on a scale. 🧡

2. Health-Focused: Discover how balanced eating, regular physical activity, and stress management contribute to your overall health and happiness. 🥗🏋️‍♀️

3. Weight Neutrality: Challenge the idea that weight loss is the only path to improved health. Every body is unique, and health outcomes can vary widely. 🚫⚖️

4. Respect for Diversity: Celebrate the diversity of human bodies and reject weight-based discrimination. Let's create a world where everyone is appreciated and valued. 🌍🤝

5. Evidence-Based Approach: Explore scientific research and evidence that redefines our understanding of health and traditional weight-focused approaches. 📚🔍

6. Focus on Well-Being: Prioritize mental, emotional, and physical health over achieving a specific body size. After all, happiness comes in all shapes and forms. 😊🌈

Throughout the episode, Dr. Angela and Marchelle share personal experiences, stories of triumph over body image struggles, and expert insights into the disease of obesity. 🗣️💡

Discover how the HAES movement can empower you to embrace your body and all its natural beauty, while also considering the importance of addressing underlying health issues that may impact your well-being. It's a delicate balance that offers a world of possibilities for a healthier, happier you! 🌟🌟

Let's learn together how to celebrate our bodies and nourish ourselves with whole, natural foods, while embracing the diversity of health and beauty that exists in all of us. 🍏🌿

Thank you for being a part of our podcast community.

Episode Highlights:

(09:38) I agree that bodies naturally come in various shapes and sizes, no question about that, and health outcomes vary, no question. But remember, obesity is a disease and not a character flaw. The research shows very clearly that overweight and obesity is dangerous to your health, and that weight loss, or more accurately fat loss, is necessary for improved health.

(11:35) The study authors noted that if you recognize that these people may also develop diabetes or cardiovascular disease earlier in life, this excess weight can rob them of nearly two decades of healthy life. It's not just the early death, it's two decades of suffering with medical problems before the early death. So they're spending a lot of time suffering with pain and disability, having to visit doctors frequently, having to work at managing their disease.

(20:20) The body positivity movement would seem to be so good at helping us to stop dieting and love and embrace our bodies. But the shadow side is this: for many people, it gives them an excuse to keep eating junk food. They are thinking "I'm not gonna worry about size anymore, let's DoorDash Pizza and let's eat Oreos and ice cream and let's not worry about our weight anymore". This is the kind of thing that can happen and it becomes a perfect excuse for the primitive brain to continue to go out and seek its dopamine hit.

(24:40) If we are eating whole natural foods all the time, we would still all be different sizes. We are all genetically programmed to be a certain height and to develop a certain amount of muscle mass and fat mass. Some people would be naturally very muscular and heavier, some people would be naturally very thin, and most people would be somewhere in the middle.

So this is what I want us to celebrate. The natural diversity of a healthy, well nourished human body. No one should suffer discrimination because they have a disease… and no one should feel like they are not celebrating their body if they choose to treat their disease and lose fat to come back into their natural state as much as possible.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/125

Hey there!

🌟 Are you ready to dive into a topic that impacts almost everyone? 🌟

Join Dr. Angela and Marchelle, for our latest podcast episode, where we explore the fascinating world of emotional eating and how it influences our lives, whether we struggle with weight or not! 🤔

🔍 Here's what we uncover in this powerful episode:

🍽️ An insightful definition of emotional eating. 🍕 Discover why emotional eating can sometimes spiral in our modern food landscape. 💖 Free yourself from all of the guilt and self-judgment.

🍫🧠 Unveil the science behind cravings for candy, chips, and ice cream when we're hurt or stressed. 💪 Learn powerful steps to overcome emotional eating. 🌟 Embrace emotional eating as a path of self-discovery and growth.

Break free from emotional eating's grasp and unlock your true potential! 🗝️✨

Remember, we're all in this together, and your journey matters! 🚀🌟

Wishing you an enlightening and transformative listening experience! 🎙️💫

Episode Highlights:

(4:43) Foods like pizza, chips, bread, and soda are not foods that are found in nature and they've been engineered for pleasure. They give us a huge hit of dopamine. Whenever we eat them or drink them, that gives us a dopamine hit. So the food industry does a really good job of doing their research to find out just how to engineer these foods to create the most dopamine.

(16:00) Our emotional lives are 50/50. No matter what our circumstances are, we can always expect that we'll have at least half of our time spent in negative emotions, and that's normal. The problem with buffering is that the consequences of it end up adding even more negative emotion to the mix, so now, instead of 50/50, we're feeling crappy 80% of the time, and we only get these rare glimpses of positive emotion. This is why it's so important to stop buffering and learn how to feel the negative emotions.

(23:26) Investigate the feelings you're having, name them to the best of your ability. Do some journaling if needed to accurately pinpoint the emotion. This can be really liberating and you'll know exactly what to do to make things right in your world, but many times there are deeper issues going on, and sometimes we're in jobs that are not right for us, or we're in marriages that are not right for us, and we're just tolerating this because we know that we can eat our way through the stress of being unfulfilled. This is another reason why the journey to lasting weight loss is a journey of profound personal evolution.

#EmotionalEating #PersonalGrowth #HealthAndWellness #MindfulLiving #JourneyToSelfDiscovery #EmpoweredWeightLoss #TransformationalJourney #YouAreNotAlone #GrowthMindset

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/124

Hey there!

🎉 Are you ready to conquer those stubborn weight loss plateaus and reignite your journey towards a healthier, happier you? 🌟 Then you won't want to miss this new episode of "Keep the Weight Off Podcast" with Dr. Angela and Marchelle!

In this exciting episode, Dr. Angela and Marchelle share practical strategies to overcome plateaus and break free from weight loss stalls. Whether you've hit a temporary roadblock or just need that extra push to keep going, this episode is packed with insights and guidance to propel you forward.

🔍 What You'll Learn 🔍

📈 Understand why plateaus occur and how to navigate them like a pro. 🍽️ Reassess your eating habits and fine-tune your food choices for optimal results. 💪 Shake up your exercise routine with exciting new workouts to challenge your body. 😌 Manage stress and prioritize quality sleep to support your weight loss efforts. 📅 Stay consistent, patient, and celebrate non-scale victories along the way.

💥 Remember, weight loss is a journey, and plateaus are just stepping stones towards your goals. Let us empower you to embrace these challenges and emerge stronger than ever before!

🚀 It's time to reignite your motivation and unlock your true potential on your weight loss journey!

🌟 Don't forget to hit that subscribe button so you never miss an empowering episode of "Keep the Weight Off Podcast." We love hearing from our listeners, so feel free to share your thoughts and experiences with us on our website or social media platforms.

Episode Highlights:

(02:46) Plateaus can be discouraging, but they don't mean that you've hit a dead end. People get so frustrated that they give up. I don't want anybody to think that just because they've hit a plateau, it means they're done. In fact, the plateaus are an opportunity to reassess and make adjustments.

(09:25) As time goes on, after we get started, our motivation will naturally wane because there's just drudgery and we haven't met our goal yet. The tasks that are required, the meal planning and the food prep are super important, but it's tedious and it's time consuming, and this is what I mean by the Messy Middle. We tend to lose our initial motivation and our primitive brain starts to rebel.

(22:35) It's always important to remember that weight loss is not linear, we want to stay consistent and patient. If you want to be a healthy person, you can never go back to eating junk food; you want to get into the habit of thinking about food as a way to nourish your body and not a way to entertain yourself with sugar and flour induced dopamine hits.

Remember, stay consistent, and stay patient. Your body is undergoing incredible changes. And it's making internal adjustments all the time. Even if the scale doesn't necessarily reflect it, even if the body composition test doesn't reflect it, you are eliminating toxins, you're getting healthier. You want to celebrate all the non-scale victories that you have, focus on all the positive changes that you're experiencing and trust in the process.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/123

Hi there!

In this episode of the Keep the Weight Off Podcast, we dive deep into the world of weight loss and explore how to stay motivated during your journey. 🏋️‍♀️

From setting achievable goals to celebrating non-scale victories, we'll share practical tips and techniques to keep your motivation soaring high.

Here's a sneak peek at what you can expect:

✨ Setting achievable goals and embracing the power of small victories. ✨ Celebrating non-scale victories and focusing on positive changes beyond the numbers. ✨ Tips for finding support systems and accountability buddies to stay motivated. ✨ The importance of tracking progress and visualizing success. ✨ Plus, Dr. Angela and Marchelle's personal insights and experiences to keep you inspired throughout your weight loss journey.

Get ready to ignite your inner fire! 🔥🎉 This episode will empower you with the motivation you need to conquer your weight loss goals and unlock your true potential.

Stay motivated, stay inspired, and stay tuned! 🚀💪

Episode Highlights:

(02:20) Set Achievable goals. I've been guilty of setting goals that are crazy and unachievable. Which of course is a recipe for you to get totally discouraged and give up easily.

(09:50) Focus on "Non-scale victories." These are achievements that go beyond the numbers on the scale and the pounds of fat you've lost.

(17:48) Find yourself an accountability buddy or even an accountability group. Research shows very clearly that people who are part of a focused group or who have some sort of accountability always do better losing weight and keeping it off.

(20:45) Track your progress in a journal or an app. Recording your meals and your progress can greatly help you stay on track.

(24:40) Focus on your future self. Visualize yourself in the future with your goals already achieved and ask yourself what things your future self needs you to do now.

(28:15) Strive to be the best version of yourself for the people around you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/122

Ever found yourself at a social gathering, eyeing that slice of cake or the bread basket, wondering how to avoid it without feeling like an outsider? 🎂🥖🤔

You're not alone!

In this episode, Marchelle, and I delve deep into the challenges of staying on track with your health goals at social events, and we offer practical strategies to help you navigate these situations with ease and confidence. 💪🎈

You'll discover:

- How to tackle the awkwardness of standing up for your health 🙌 - Proven tactics to combat temptation at events 😈🍰➡️😇🥗 - The effects of alcohol on your decision-making and how to maintain balance 🍷🔄💧

Social events should be about connection, celebration, and fun - not stress over food choices. Let's explore how you can fully enjoy these moments without compromising your health goals! 🎉💃🥳

Remember, every step you take in support of your health is a victory. Stay strong, keep up the fantastic work, and know we're here cheering you on! 🎊🏆🏋️‍♀️

Episode Highlights:

(08:17) It's fine to feel awkward, and it's fine to feel anxious. It doesn't feel good, but it's normal. The more you try to fight feeling awkward or anxious, then the worse it gets, right? So just plan to feel awkward and anxious, try not to worry about what other people will think.

(16:43) In these types of events, you want to really focus on who you're going to be with; focus on the events' purpose. If you are going to a family reunion, for example, there are all of these people that you haven't seen in forever, focus on them and focus on the conversations and learn about them instead of focusing on the food.

(22:07) Alcohol will cloud your judgment. There's no question. What happens when you're drinking… it turns off the executive brain, the prefrontal cortex, the part of your brain that's very concerned about your long-term health, and it allows the primitive brain more leeway. So we're at risk of making choices that we might not make when we're clear headed and more sober.