We’ve reached the end of another year, so it’s the perfect time for a review. In our coaching session today, we’ll take a look back on three big topics that I hope have been—and will be—especially helpful in your eating and weight loss journey.

Over the past several years, we’ve had nearly 300 coaching sessions together! How many have you listened to? Whether you’ve joined me for hundreds or for just a few, I want to thank you for listening.

As women, we lead busy lives and have so much to think about every day. So even though we talk about some really important concepts in our sessions, it’s understandable if you’ve forgotten some of them, or didn’t get a chance to learn them in the first place.

So today we’ll be covering three topics that are too good to miss. No matter where you are on your eating and weight loss journey, I think you’ll leave our session with a fresh perspective and a motivational boost.

If these ideas resonate with you and you want to review them in more depth, I’ll put links to the episodes right here in the show notes for you to look at after you’ve listened.

Alright, now let’s get to it!

Here are some of the episodes we will be talking about today:

Let’s start with FOMO. Fear of missing out! This concept comes from Episode 264: Do you overeat because you’re afraid you’ll miss something?

The next concept I want to review with you is from Episode 271: The Sadness of Eating Less.

Episode 285 – Stop focusing on what’s wrong and start focusing on what’s right.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 298: My Top 3 Weight Loss Concepts from 2022 appeared first on Real Weight Loss for Real Women.

At this time of year, chatter about New Year’s resolutions is everywhere. Goal setting is the topic of many articles, talk-shows, and conversations with friends and family.

Even if you have no intention of making formal resolutions, it’s nearly impossible to avoid the idea that you should start or restart healthy habits on New Year’s Day.

But – if a healthy lifestyle begins on January 1, what do you do when it’s the middle of December and you’re still deep in the holiday season and all the treats that come with it?

Well, I’m happy you’re here because in today’s session we’ll be talking about why you shouldn’t give up on your weight-loss goals, thinking that you’ll restart them after the New Year.

All right, Pop quiz: What is the most common New Year’s resolution? I bet you don’t have to think too hard about the answer.

A recent survey of adults in the US showed that “living healthier,” “personal improvement,” and “losing weight” were the top three goals. No surprise, right?

You might be saying, “Yes, Cookie! Those are my typical resolutions! So, what’s the problem?”

There’s actually no problem with setting goals to be healthier and happier. I recommend it, in fact. You become your best self by achieving one goal at a time.

The problem comes up when you use your New Year’s resolutions as an excuse to set aside the healthy routines and habits you’ve been working so hard on all year. It’s what you do between now and the new year.

Let’s dive into this common end-of-the-year thinking, and deal with it right now!

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 297: Don’t Give Up On Your Weight Loss Goals And Restart On January 1st appeared first on Real Weight Loss for Real Women.

When are you most inspired to set goals? At the new year? During back-to-school season? Or before special events, like a wedding, a new job, or class reunion?

Whenever or wherever your inspiration comes from, setting a new goal is exciting, right? That’s because you paint a beautiful picture of your end results, and you imagine how amazing you’ll feel when you change your habits. You can’t wait to get started.

But it’s natural for that excitement to start to fade as time goes on.

If you’ve been feeling discouraged about reaching your eating and weight-loss goals, you’re in luck. Because in today’s session, I’m going share the secret with you of how you can achieve your goals while keeping the feeling of excitement that inspired you at the beginning.

So, how can you reach your eating and weight-loss goals while keeping your motivation and inspiration flowing? I have two words for you:

Tiny wins.

What do I mean by “tiny wins”? I mean taking one tiny step forward—making one tiny change—and working on it until it becomes natural.

It might seem counterintuitive to set tiny goals. We all want to leave big old habits behind and create the life we want. And that takes huge changes. Or does it?

Actually, tiny wins are the foundation for the big changes you’re after. Because they’ll help you gradually create your identity as a woman who does what she says she will do.

Are you willing to give this a try? Join me and learn how tiny wins can give you the lasting weight loss you want.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 296: Why You Should Look For The Tiniest Wins For Lasting Weight Loss appeared first on Real Weight Loss for Real Women.

Can you believe the holiday season is here? If you are listening in real time, as this is published, Thanksgiving is coming right up, ready or not.

If you’re from or have spent time in the US, when you hear the word “Thanksgiving” you probably think of a four-day weekend, football games, or gatherings with friends and family.

But most of all, “Thanksgiving” brings up images of that big holiday feast and all the foods that come with it.

You might be looking forward to enjoying these holiday foods, but if you have a history of dieting or struggling with overeating, you also could be feeling some anxiety.

So, with Thanksgiving dinner quickly approaching, let’s spend today’s session learning how to navigate this holiday just like a natural eater would.

If you don’t celebrate Thanksgiving, you can apply this coaching session to any of the celebrations you’ll be participating in over the winter holiday season.

While Thanksgiving is meant to be a celebration, let’s face it: you may not always feel like celebrating. The holiday can be stressful.

If you’re feeling this way, I’m glad you’re listening because we are going to talk about how you can make this Thanksgiving different, by letting go of the stress, while still eating what you like, and feeling good afterward.

Holiday food traditions are part of our communities, histories, and cultures, so I want you all to celebrate your traditions and enjoy the food that’s meaningful to you.

But rather than label foods as good or bad, I encourage you to think about how these holiday foods fit into your journey to becoming a natural eater and how you can enjoy them and still feel good when the holiday weekend is over.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 295: Navigating Thanksgiving Like A Natural Eater appeared first on Real Weight Loss for Real Women.

Out in the real world, women who lose weight from dieting will regain their lost weight 96% of the time.

This can be a pretty depressing statistic and it might feel demotivating to think about. But you don’t have to be in that 96%. Today we’re going to talk about what could be going wrong that might cause you to regain the weight you’ve lost. And 5 ways to not regain that lost weight.

In my way of thinking about weight loss and maintenance, there are 5 things you can do to lose weight and not gain it back. You want that weight to be gone, out of your life and off your body. And this is possible. You can learn to be the exception.

And, as we go through these 5 things you can do to prevent regaining any lost weight, I know that you might be thinking that you can’t lose the weight, let alone maintain it.

No worries. For some of us, we can’t seem to get to first based with weight loss. Take some time to listen to a few of my early episodes about how to start losing weight. Or get my free gift to help you stop overeating. Then link is below.

For today, I hope you take one of these strategies to become one of the minority weight loss success stories and take a few minutes to write down how you will practice it.

Your first step could easily be to see which one of these mistakes you frequently make.

Join me. I want you to be able to lose weight for good, and then keep it off, also for good. Let’s defy all the odds!

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 294: 5 Ways To Not Regain The Weight You’ve Lost appeared first on Real Weight Loss for Real Women.

Do you think your weight loss is too slow?

You want to lose weight.

You may be tired of having to keep focusing on weight loss.

We talked about how that might lead you to quit and how taking a self-care break is what you really need.

Today we’re going to talk about another reason why you might be tempted to give up on your weight loss journey.

You want your weight loss to be fast because…

You might think the more extreme the better. And the faster the better.

The Freedom Group is now open!

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 293: Do You Think Your Weight Loss Is Too Slow? appeared first on Real Weight Loss for Real Women.

Even if you’re managing to keep all the balls in the air, you might feel like one little slip-up will send everything crashing down. There’s always a problem to solve, a job to finish, a goal to accomplish.

That’s why in today’s session we’ll talk about what it really means to take a break, and how to take one without giving up on your Project You.

Do you ever think: “I need a break.”? You might say this often—to yourself, and to people around you. I know I do. But have you ever thought about what “a break” means to you? Does it mean turning off your phone and watching a movie for the afternoon, or does it mean getting on a plane and escaping to the Bahamas for three weeks? Good fantasy, right?

When you’re doing something new or hard, wanting to pause for a while is normal. It doesn’t mean you can’t achieve the goal. And it doesn’t mean you’re lazy or unmotivated. It just means you are putting in more effort than you did before, and your body and mind need to adjust, which takes time. There is nothing wrong with you.

If you equate “taking a break” with “eating whatever, whenever, however much,” you’ll start reneging on your commitment to Project You.

But, if you start thinking of “taking a break” as “giving myself extra care,” you’ll step away from the things that are truly wearing you out.

Join me as we figure out a way for you to give yourself that break you need without derailing all the hard work you’ve put into becoming a natural eater.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 292: Give Yourself A Break Without Using Food appeared first on Real Weight Loss for Real Women.

Hello my friend.

Our first question is:

• Is this your question?

The second question is:

• No worries!

Maybe this third question resonates with you:

• How you maintain weight loss depends on how you lost the weight.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 289: Q&A: Where to Start? I Slipped! Do I Need to be Strict? appeared first on Real Weight Loss for Real Women.

Some of us do well with our eating when we eat at home, where we have more control over our choices. At home you might have more limited choices and you think that’s what you need to eat well. But at some point it’s likely that you will go to a restaurant. Does that mean weight loss and eating out are a bad match? Definitely not! Join me today to learn how to eat in restaurants and not gain weight.

If you’re like my Freedom Group Members, you might be confused about eating out. Is it better to eat at home or out? Is it possible to find a way to eat out and still honor what is most important to you?

The short and simple answer is yes. We are going to begin to figure this out together.

So, what’s the problem with eating in restaurants?

This is not true, and this is what we are going to talk about in this coaching session today. Here are some of the questions I will answer for you:

• What the problem is with eating out.

Enjoy this session about doing as well at restaurants as you do when eating at home.

TAKE A LOOK RIGHT HERE TO LEARN MORE FROM COOKIE.

The post Episode 288: How to Eat Out and Not Gain Weight appeared first on Real Weight Loss for Real Women.