"When did weight loss feel hard this week?"

It's one of the most common questions I ask my clients to help them get to the bottom of their obstacles in weight loss.

Here are some challenges I often hear:

• "I do well until I see something that just looks really good.  I know I'm not hungry, I just want it."
• "The ice cream is calling my name from the freezer every night.  At the end of the day, I just feel too exhausted to deal, and I end up giving in."
• "The mental chatter about food is relentless...I wish it would just shut up."

These clients are struggling with urges, and I bet you can relate.

An urge is a feeling in your body (the urgent desire to eat something) usually coupled with a TON of thoughts about why you should toss your weight loss goal out the window and indulge to your heart's content.

Urges can be one of the most challenging parts of weight loss.

They can feel loud.  They can feel overwhelming.  You may feel powerless against them after a lifetime of giving in.

But you are not powerless.

You just need some tools and skills to help you get through your urges.

Because, here's the truth - urges always go away eventually.  They go away when we give in to them by eating (though that sure does get in the way of our weight loss.) 

They ALSO go away when we learn how to let them pass on without reacting to them.

You can teach your brain and body that urges are no big deal. 

You can become the kind of person who can have the urge to eat something, but not feel controlled by that urge.

Today's episode gives you a powerful tool to add to your weight loss toolbelt - my guided urge meditation.

I hope you will come back to this episode again and again as you learn how to navigate urges with ease.  It works!

The urge mediation begins 9 minutes and 10 seconds into this episode.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

If you’ve been feeling a little “off track” lately, you’re not alone.

Maybe you were on an indulgent vacation and you ate and drank all the things (like I did last week!)

Or maybe you just got through a holiday season where you took every opportunity to enjoy the seasonal treats you only get once a year.

Or maybe you’ve just been kinda checked out, eating whatever, and not really caring about the consequences.

We all have times when we’re less focused on weight loss or food choices - but those times actually aren’t the problem.

One week (or even several weeks!) of overindulging won’t make or break your weight loss long-term.

It’s what comes after that makes all the difference.

It’s learning how to stop one or two indulgent weeks from spiraling into a six-month food bender.

It’s learning how to bounce back faster.

It’s learning how to never even fully go into “eff it” mode but to always be giving your goals at least a little love and attention, even during the more indulgent moments.

Long-term, sustainable, lifelong maintenance is NOT about reaching nirvana, figuring out how to be perfect, and never going off track.

I don’t know any actual humans who can do that.

Getting to your weight goal and staying there is all about learning how to work with real life situations (like vacations, holidays, and weeks where we just feel like overindulging) without letting them sabotage your forward momentum.

Sound like magic?  It’s really not.

It’s one of the most powerful skills I figured out when I lost 35lbs in 2019, it’s what I help my weight loss coaching clients with all day every day, and I’m showing you exactly how it’s done on this week’s episode.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

Today's episode is short but powerful.

I'm sharing an incredible practice that I use daily with my weight loss coaching clients and one that *I'm* calling on quite a bit lately myself, amid a chaotic season of life.

It's called "Exploring the Opposite", and it's a game-changer.

This practice will help you dramatically reduce impulsive overeating by asking yourself one simple question:

"What if the opposite were true?"

Tune in to learn about this powerful practice and how to use it in your own self-coaching to turbocharge your weight loss.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

You know the drill: you start each day with the best intentions to "get serious" and "eat healthy", only to have it all come crashing down the second you...

• crave something gooey or carby instead of that salad you planned.
• smell those freshly baked cookies someone brought into the office.
• get stressed out and suddenly the desire to grab the snacks and check out in front of the TV is STRONG.
• just really want something sweet and you're not sure you can overcome the relentless mental chatter.

Despite your good intentions - the cravings always hit.  Sometimes the call of salty snacks and sweet treats just feels too hard to resist, no matter how much we want to lose weight.

You're not alone if you struggle with cravings and urges.  They can be SO hard to manage, and all the mental chatter can feel loud, relentless, and borderline unbearable.

But, with a few brain hacks and mindset shifts, you can learn to calm your cravings.

In today's episode, I'm showing you how you can shift from feeling completely powerless over your cravings to becoming the person who can easily experience an urge without having to act on it.  Tune in to learn six simple practices to calm your cravings and take the power back over your urges so you can stay on track toward your weight loss no matter what.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

Emotional eating is a NORMAL response to unmet needs or unresolved feelings.

There’s nothing wrong with you if you eat to escape your emotions.

🚨But it's crucial to remind ourselves that the relief we get from food is so very temporary.  

Eating our feelings feels good in the moment.  But it doesn’t actually help.

In fact, it compounds our problems - because then we’re pissed that we don't’ fit in our jeans.

There’s a better way to handle our emotions.  A way that actually helps us move forward.

It’s called the RAIN process. It was developed by psychologist and Buddhist meditation teacher Tara Brach, and it’s helped me completely overcome my emotional eating.

Walk yourself through this process every time you want to eat to escape your feelings and watch your life transform.

It's magical, and I hope you'll try it.  Tune in to this week's episode to learn how it's done.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

How do you have an indulgence without blowing your weight loss progress?


How do you go for ice cream with the kids, go out to a fancy restaurant on the weekends, or indulge in a spontaneous treat (also known as living your life) without feeling like you’re undoing all your hard work or setting yourself up for a stall on the scale?


And how do you screw up without spiraling?  How do you make sure that a massive overeat (like the ½ bag of chips I accidentally ate while scrolling TikTok last week, whoops!) doesn’t turn into a weekend-long food bender?


The solution to both these problems?  Keep the drama out of it.


Getting back to normal faster is the antidote to weight gain after indulgences.

And there are plenty of easy, doable ways to stay on track overall even though your day was more indulgent than normal.


Tune into this week’s episode to hear how I ate chips in a fog AND  spontaneously indulged in some decadent pastries without sabotaging my success.  I’m sharing the real techniques I use in my own life and with my clients to help you learn how to indulge (whether it’s an intentional treat or an accidental overeat) with zero fear of long-term weight gain.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

Weight loss that is sustainable and permanent is about so much more than diet and exercise.

We think we know how to lose weight - eat less and move more, right?

But there’s so much more to it than that.

Here’s the skill that most of us don’t know (and that diets never address): weight loss happens in your mind first.

The way you choose to think can make or break your weight loss.

Think about it…

Most of us have thoughts running through our heads like:

“Once I start, I can’t stop…”

“I’m just addicted to sugar…”

“Being overweight runs in my family, it’s probably just my genetics…”

“I already screwed up and overate today, I might as well keep going and start fresh on Monday…”

How do you feel when you believe those thoughts?  Do they help you lose weight, or do they lead to more overeating?

But here’s the best news - none of these thoughts are true!

Each thought you have is just an optional sentence running through your head.  You don’t have to believe every thought you hear.

Instead, you can question and challenge your thoughts.  Release the ones that make you feel terrible and drive your overeating, and choose thoughts that serve you and your goals instead.  Start thinking like the version of you who loses weight and reaches your goal rather than the version of you who stays stuck.

The key to weight loss is changing what goes in on your mind so you can control what goes into your mouth, and we're diving deep into how it's done in today's episode.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

There are only four simple things you need to focus on if you want to lose weight this week.

I design my coaching program this way for a reason.

When weight loss feels like a lot of effort - we don’t do it.

When your diet makes you miserable, takes over your life, and takes away all the foods you love, of course you want to quit after a few weeks.

That’s exactly why I aim to make weight loss as easy as possible.

We all know what it feels like to be OVER a diet.  But it's easy to stay on track when you don't hate what you're doing to lose weight.


Join me as I share the first four skills I teach my weight loss clients to get the scale moving in a way that feels easy, doable, and sustainable.

Recipe mentioned on this episode: Baked Buffalo Wings

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

Do you struggle with eating way too fast?  Find yourself blowing through your meals and ending up unintentionally stuffed?

You’re not alone.

Eating too fast is one of the most common challenges my clients face. 

I hear thoughts like this all the time:

“I’m just so used to cleaning my plate and not even thinking about it.”

“It didn’t even occur to me to think about how much food my body needed today.”

“I thought I was satisfied, but 20 minutes later I realized I was WAY too full.”

Eating way too fast (and forgetting to even think about when our body is telling us to stop) is common…but fixable!

In fact, intentionally slowing yourself down during meals is one of the easiest ways to eat less and lose weight without dieting, and I'm showing you all my best tools and strategies for more mindful eating on today's episode.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]

Let's be real – sticking to your weight loss plan is a breeze when you're on top of the world, feeling energized and pumped.

But let's face it, we're not superheroes. Our energy levels and moods can sometimes go up and down like a rollercoaster. Some days, it's like we're powered by rocket fuel, while on others, we're barely chugging along.

Some days it just feels hard.  

It’s hard to do what we say we will do.  It’s hard to care. It’s hard to prioritize our long-term goals over what would make us feel good right NOW (like eating all the things). 

And those low-energy days? They can make sticking to our goals feel like climbing Mount Everest.

But here’s the great news - those days don’t have to get in the way of you making progress on your weight loss journey.

The days when you’re feeling “blah” or “off” or simply less motivated do NOT have to sabotage your success.

How?

With one amazing little question!

Introducing the game-changer: "Can I just..."

It's the best question to ask yourself on your “meh” days.

Instead of throwing in the towel and declaring the day a bust, "Can I just..." flips the script. It's all about focusing on what you can do, even when you're not firing on all cylinders.

Tune in to today's episode to learn all about the "Can I just..." method and how you can use it to stop self-sabotage, no matter how you're feeling today.

Book Your Free Consultation

Visit My Website

Instagram: Kimberly Severson (@kimberlyseversoncoaching) • Instagram photos and videos

I want to hear from you!  Have a question or a topic you'd like me to cover on this podcast?  Email me at [email protected]