Weight loss sometimes feels like it's the Wild Wild West...am I right?

We are constantly bombarded day in and day out with all the things we COULD do to help us lose weight including but not limited to prescription medications, keto, fasting, macros, etc.

We are so bombarded by all the possibilities that we end up completely overwhelmed and right back at square one asking, "What in the world do I do to lose weight?"

We end up in some sort of analysis paralysis that keeps us from taking action.

Factor in the fact that most of us are extremely BUSY and life gets lifey and you have a recipe for disaster.

Here's the thing...

Weight loss doesn't have to feel or even be hard.

In fact, by following a few simple rules, weight loss can actually be a lot easier than you think.

As you know, I don't subscribe to a lot of the mumbo jumbo you see in the online space about how to lose weight.

In fact, I have created a list of new rules for weight loss for women over 40 where we focus on keeping it SIMPLE.

Rule #1: Move every day!

Rule #2: Create a diet/lifestyle that is sustainable for you.

Rule #3: Facts over feelings.

Rule #4: Eat 3 times a day.

Rule #5: Take supplements.

Rule #6: Go to f*cking sleep.

Rule #7: Create a list of beliefs you want to lean into.

If you feel these rules are useful, take them as your own and make them your own protocol and your own standard.

To learn more about each of these rules including the supplements I recommend taking and reason why each of these rules exist check out episode 65 of Unf*ck Your Weight Loss today!

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Having a human brain means that we will have urges.

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For another episode on urges, check out Episode 27 Urges, Cravings, & Temptations, Oh My!.

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"Weight loss sucks." 

When it comes to losing weight, I'm sure at some point in time you have THOUGHT or said .... this exact thing.

We all know the feeling all too well…

You start a diet or weight loss plan, and you are DREADING feeling restricted or deprived. 

But losing weight doesn't actually HAVE to suck.

Here are 10 ways to make your weight loss journey .... suck less. 

1- Focus on what you ARE eating. 

2- Automate as much as you can.

3- Remind yourself that you GET TO choose to work on your weight loss.

4- Be prepared to fail.

5- Find like-minded people.

6- Be intentional.

7- Be prepared to give yourself some good old-fashioned pep talks.

8- Go slow to go fast.

9- Know that sometimes ... you just have to embrace the suck.

10- Just get help. Get a coach.

We'll cover each of these tips in more detail in episode 63 of the Unf*ck Your Weight Loss Podcast now!

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What's for dinner? The age-old question that seems to stump most women on their weight loss journey. Since the dawn of time, I think women who are trying to lose weight have struggled with what to make/eat for dinner. To be honest, a lot of the struggle actually comes from anxiety or overwhelm. I mean think about it. Life gets lifey. And before you know it you're staring at your stove, already hangry, with a hungry family asking what's for dinner.

But there are things you can do to eliminate that anxiety and overwhelm before it happens. It's time to start thinking like the CEO of your kitchen (and life) and start being prepared. Making decisions about what's for dinner ahead of time takes away the overwhelm that comes with deciding last minute what to cook. Now I know there will be times where an audible gets called and you go out to eat or have an event to attend. But you can plan ahead for those things too. And spoiler alert...you can be prepared and think ahead without even meal prepping if that's not your thing.

We'll get into all this and more in this episode of Unf*ck Your Weight Loss!

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Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes!

JOIN ME FOR THE REAL WEIGHT LOSS CHALLENGE!

We start on August 13th. Join me for a 14-day program designed to break through your barriers and uncover the underlying reasons preventing your weight loss success. This challenge will provide the perfect opportunity for you to gain momentum before the busy back-to-school season takes hold of all of your lives. To learn more and/or sign up, go to ⁠⁠https://bonnielefrak.com/checkout-the-real-weight-loss/.⁠⁠

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Do you have a deep, burning question about weight loss that you would LOVE to know the answer to?

You and every other person I have met!

Weight loss can sometimes be the most elusive thing that everyone wants to achieve.

I have literally helped thousands of women lose weight and keep it off. And if there is one thing I can count on, it's that just about everyone I meet has at least ONE question about weight loss. Questions like:

"How many calories should I eat?"

"What is your take on intermittent fasting? And should I do that?"

"Is there any truth to not eating after 7 PM?"

"How can I get rid of cellulite"

"Why is my weight loss so slow?"

"What's your take on HRT?"

"I think I need Ozempic. What do you think?"

"Am I doing this right?"

"My goal is to not be the biggest girl in the room. So I'm a little lost about what I need to believe."

"How do I incorporate exercise into a busy life?"

"What is flexible nutrition?"

These are all great questions that I have actually been asked.

And while some answers are a little more complex...

I'm answering all these and more on today's episode of Unf*ck Your Weight Loss. Let's get to it.

Connect with Bonnie-

Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes!

JOIN ME FOR THE REAL WEIGHT LOSS CHALLENGE!

We start on August 13th. Join me for a 14-day program designed to break through your barriers and uncover the underlying reasons preventing your weight loss success. This challenge will provide the perfect opportunity for you to gain momentum before the busy back-to-school season takes hold of all of your lives. To learn more and/or sign up, go to ⁠https://bonnielefrak.com/checkout-the-real-weight-loss/.⁠

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"I need to lose weight before_______."

Tell me if you have ever felt the crunch of time to lose weight before some kind of event like a wedding or a vacation. 

I think we have all been there. 

And it can absolutely be done. 

However, if you want to lose weight and keep it off LONG TERM, there are a few things you need to consider.

Here are 10 Things You Can Do To Lose 20-30 lbs in 90 days...

Step 1: Change your timeline to 6 months. I know...womp womp womp. Don't cuss me just yet. Changing your timeline allows you to create a lifestyle where you can be flexible to enjoy things like wine and birthday cake.

Step 2: Record your food for the next 7 to 14 consecutive days. And yes, the consecutive part is critical. Not only does this tell you what you are eating, but also when you are eating it. And let me tell you the TIMES you are eating are equally as important.

Step 3: Make changes from the data you have gathered. You don't have to change everything in one day, one week, or even in the first month of your journey to weight loss. You're going to just change as you go.

Step 4: Get in a workout. Do you have to work out to lose weight? You don't. Should you work out? Perhaps. Walking is a great place to start. Then progress to strength training a few days a week and continue to build from there.

Step 5: Get lab work done. You need to assess your health overall and especially your hormones if you are a woman of a certain age.

Step 6: Establish a sleep routine. You need to get your sleep. You need to go to sleep at the same time every single night and wake up at the same time every single day. This is so important for your overall health.

Step 7: Consider adding some basic supplements.

Step 8: Learn to say no and prioritize yourself. You need to be able to recharge your batteries too.

Step 9: Track your progress beyond the scale. The scale is okay to use if you want to, but there are other ways you can track your progress.

Step 10: Understand your WHY. Why do you want to lose weight? Remind yourself that you want to lose weight and keep it off, and that you're building a sustainable lifestyle that allows you to still enjoy your favorite foods, but also lose body fat.

Weight loss is something that is unique to each and every individual. 

But these 10 tips will definitely help you get started on losing 20-30 lbs in the next 6 months while still enjoying the foods that you love and learning how to change your lifestyle overall to create a healthier and happier you.

To learn more about each of these tips including recommended labs and supplements, check out this episode of Unf*ck Your Weight Loss now!

Connect with Bonnie-

JOIN ME FOR THE REAL WEIGHT LOSS CHALLENGE!

Join me for a 14-day program designed to break through your barriers and uncover the underlying reasons preventing your weight loss success. This challenge will provide the perfect opportunity for you to gain momentum before the busy back-to-school season takes hold of all of your lives. To learn more and/or sign up, go to https://bonnielefrak.com/checkout-the-real-weight-loss/.

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So you want to lose weight, huh? You and a lot of the people I have met over the years. I cannot tell you how many people have asked me how they can lose weight. I mean it's kind of what I'm known for helping women do, right? And here's what I find...

When people want to lose weight, one of the first things they do is go to Google to try to find answers. The information is out there. It is literally at your fingertips. You can find the answers on your own. BUT...there is a question you need to find the answer to that only you know.

The question is...why do YOU want to lose weight?

Take a moment. Pretend we are having a chat. Say it out loud if you need to. But why do you want to lose weight? What comes to mind for you?

Now...I encourage you to write it down. What did you come up with? To be healthier? Go deeper than that. Get more specific. If you want to lose weight and KEEP IT OFF, you really want to get in touch with YOUR WHY.

Let's figure out your why together on episode 59 or the Unf*ck Your Weight Loss podcast right now.

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Does drinking alcohol keep you from losing weight? This is literally one of the top questions I get asked in my FREE Facebook Group.

I mean let's face it...alcohol is very socially acceptable. It's almost socially UNacceptable to not drink in certain situations. You know what I'm talking about. The weddings, the cookouts, the family get-togethers, girls' nights out, holidays, and so much more.

Listen...I'm not anti-alcohol. And I'm definitely not judging if you drink or don't drink.

But what I do want to do is set you up for success.

If you want to lose weight and you want to figure out the alcohol piece, or if you want to lose weight and you just want to figure out the food piece, let's talk about some things you need to be aware of.

This could really apply to anything whether it's overeating, binge eating, being unsure what to eat, or not knowing if you're eating too much or too little at the wrong times.

I have 4 tips for you that can be helpful with anything that you want to change in your life, but I am going to talk about it from the alcohol and weight loss perspective.

So let's jump right into episode 58 of the Unf*ck Your Weight Loss podcast right now!

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Picture it...

You're at the mall shopping for some new clothes. You grab the size you usually wear at your favorite store only to go in the dressing room and discover "your size" is fits a little loose.

Did you lose weight? You have been working out. Maybe they just changed their sizing.

Have you ever noticed how crazy women's clothing sizes are these days? You might be a 3 at one store and an 8 at another. It is wild!

This is vanity sizing at its best. Clothing manufacturers want us to feel good in our clothes so that we will continue to buy them. So sometimes they size everything down a little making what was an 8 a 6 or a 12 to a 8.

I don't hate it. In fact, I kinda love it. I love having a closet full of a variety of sizes. I also love that you can find anything in just about any size these days. The inclusivity in clothing is amazing.

Here's what's important to remember.

You need to just feel good in your clothes, no matter what size the tag says. Wear clothes that fit your body and make you excited to get dressed in the morning. The number on the tag has nothing to do with it.

Let's get into what size has to do with it now on episode 57 of the Unf*ck Your Weight Loss podcast.

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-

Summertime usually equals...IT'S TIME TO PARTY! You find every from casual beach parties, pool parties, and barbecues to little get-togethers here and there. And with a party typically comes food and alcohol. I mean let's face it...there's lots of drinking and eating and snacking at all those events. Now, before you get your britches in a bunch, I am not here to say that you can't indulge. But I want to put you back in the driver's seat so that temptations do make you feel powerless.

WARNING: It may require getting a little uncomfortable. But once you get the hang of it, the uncomfortableness will pass.

We can untangle some of your party and food challenges by looking at your thoughts and feelings. It's truly the secret when it comes to stopping overconsuming and then feeling like you're blowing your weight loss. YOU CAN STOP THIS VICIOUS CYCLE!

It's time to do the work to reach our goals so let's get right to it on episode 56 of the Unf*ck Your Weight Loss Podcast now.

About Bonnie-

Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Selfmade, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie-