Weight Loss Without Dieting

For some reason, there is this stigma in weight loss that if you fail once you will never succeed at it, but I want to challenge that. In this podcast i;m going to share with you how i teach my clients to think about failure and how i encourage you to think about it so that you can see the weight loss success you want

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

This is a topic my clients have asked me to cover countless times Its a cultural thing that is driven into us when we are young- throwing food away is unacceptable Many of us were raised in the clean plate club. Sometimes before you can have dessert so you are eating just so you can get to the reward You must finish everything you were given because there are starving people in the world! Waste not, want not. If you don’t finish your food, you are ungrateful for what was provided for you… This idea that throwing food away is wasting money  If you are interested in working with me, you need to join my client wait list by visiting: https://bit.ly/callwaitlist

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

Craving Mastery Free Training is part of my paid course, but I am offering it for free to you! From July 6th until July 11th me and you are going to go through it together with live coaching calls and all the materials you need to master your cravings. BUT early access starts now! If you sign up now you can get started learning the materials right away. Mastering Cravings is all about practicing the process. Think about it like learning how to hit a tennis ball…the first time might not be great, but the more you practice the better you get. Taking yourself through my proven process for mastering cravings over and over until it is just a part of you is where the magic happens. If you feel out of control, if you are eating things you don’t want to eat even though you are trying to lose weight, if you are emotional eating, stress eating or snacking too much, if you are stuck, frustrated, unmotivated, sick of watching the scale go up… This free training is for you. The Craving Mastery Training is designed to show you how to get rid of the emotional eating that is keeping you stuck at your current weight. In this training, you are going to learn: Where cravings come from How to take control How to decrease the amount you have overall Hayley’s proven step by step process to take a craving from 100% desire to 0% desire to eat in real time. Join now and get started right away. And I will join you on July 6th. Join here: https://www.basicallyitmeals.com/offers/72D3psCS Can’t wait to see you inside. https://bit.ly/mastercravings

You don’t need more accountability to lose weight. Diets teach us that what goes in our mouth is not in our control, therefore, we must put someone or something else in control of what we eat. “The diet” is a great place to start…just order an expensive and tasteless meal delivery service and all of your weight issues will be fixed! Put someone else in charge of what you eat and you’ll never struggle again! But the reality is, you ARE in charge of what goes in your mouth. Well, your brain is. And putting someone or something else in control of what you eat takes away all of your power and all of your ability to actually make a lasting change in your weight. When you understand the power you actually have to be in control of what you eat you don’t need accountability. You don’t need anyone to “hold you to it”. You love your choices, you feel good about them, and you know exactly what to do if that voice pops up telling you to eat ice cream for dinner. This is where lasting weight loss happens. What you think the problem is We think because we feel so out of control, or so clueless about where our desire for food is coming from that we need to put someone else in control This is what diets are I need someone to take food out of my mouth or yell at me….or at the very least call me when I’ve been bad and force me to get back on the plan What you think the solution is Find the right diet Find the person who will take food out of your mouth Find the thing that will force you to not eat when you want food This doesn’t solve the problem, it shuts down our ability to change. We can never change when we think that our weight loss is someone or something elses responsibility What the problem actually is We believe that our desire for food can’t possibly be managed by us and we are better off letting someone else take over this- we are out of control. Howev3er we just gave our control away When you Take back control, responsibility and power by acknowledging the problem is in your brain, it doesn’t lie with someone else and you’ll find the only way to permanently fix or alter it is to work on your brain What the solution really is The right tools: to understand your brain and affect real change The right accountability in the right way: accountability in the way that I will show you what is happening in your brain and help you make a plan to work through it, accountability in the sense that you can ask me for coaching and i will be there to support you. Becoming empowered: when you learn and understand that you are the only one in control here, when you stop giving your control over to a diet, to a trainer, to a calorie, to a drive through, to a cupcake, you become empowered to make a real change for yourself

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

We often have a “reaction” response to the scale going up: we react with an extreme diet, restriction, deprivation, skipping events ... .we give ourselves a lot of actions to complete what we are eating. What this doesn’t do is take the brain into account….when we focus on actions and not our brain that is causing us to take those actions we often find that we can’t complete the actions, our desire for food grows stronger and what is accomplished is a lot of effort and no results that we actually want What you are missing is the focus on your brain. When you see the scale go up there are a few very specific things I teach my clients to do that I am going to teach you to do today. What you think is the problem: You see the scale go up and panic There is no assessment of why, just judgment You react with an extreme diet, beating yourself up mentally All of this leads to no weight loss, no rebound and no growth, you don’t learn anything and you likely just increased your desire for food. It contributes to this restrict/binge cycle so many people get stuck in What you think is the solution: Restriction: why doesn’t work Brain is not on board Swinging the pendulum gets an equal swing in the opposite direction Skipping events; why doesn’t work Its not the event, its your brain- how you’re thinking about the even Editing your actions: cutting out foods, going to the gym for a long time Doesn’t last because those actions are coming from your thought patterns and if you don’t address your thoughts, you cannot affect permanent change to actions The actual problem: There is a reason the scale went up, when you react you don’t identify that, there is no room for growth. You are reacting so you are keeping this pendulum swinging wildly from one extreme to the next: extreme overeating and extreme restriction. I want you and all of my clients to get to this place where there is no “reacting” to the scale going up, you simply evaluate and move on What you need to do: Identify why: not just that you ate bad this weekend, why did you eat that way, what were you thinking and feeling that led to that? Were you in frustration because you pu tin effort last week and nothing happened? Name other weekend scenarios What worked, what didn’t work, what will you do differently net time? The most simple thing you can do today: make a plan for what you will eat. Not a reactionary plan, a real one. Hold yourself accountable, wait to eat until you are hungry- i teach my clients to use their bodies natural meters…we have built in homeostasis and we need to tap in and use it If you want to work with me, book your eye opening call with me to see what has been going on for you…this is time that is dedicated solely to you and your growth and to help me decide if you are right for the program.

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

Rebekah spent 25 years in the same cycle of restricting, overeating and emotional eating all the while watching the scale creep up. Rebekah is a great example of someone who has a lot going on in her life, but not letting it prevent her from signing up for the program, showing up to get coached and putting the coaching I gave her into action in her life and seeing results fast. She is not someone who has done a deep dive into all of the tools I offer in the program and she is still seeing the scale go down and has eliminated much of her 25 years of emotional eating. Rebekah is proof that you can change your brain quickly, without a ton of "work". She is proof that if you have the right coaching and you implement it, you can lose weight and keep it off. I love her story and I know you will, too!

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

The idea of traveling and losing weight used to feel like an impossibility to me. Isn’t it inevitable that I will be bloated and tired by the end of my trip? The truth is, you can enjoy your travel meals and still lose weight. It’s not about being super restrictive, it's about being exclusive with what you eat, it’s about deciding ahead of time where you will indulge, it's about being present in your body so you can feel your best for the this special time away instead of feeling shit because you were so focused on the food. The trip isn’t about the food! My story When I was really focused on losing the 20-30lbs I had put on, I was also preparing for my wedding. My bachelorette trip was a month before my wedding and I was still losing weight. I remember very clearly thinking it was not possible to go to an all inclusive resort in Mexico for a week with my best friends and not gain weight. Weight gain was inevitable, right? And then I realized that was a story I made up in my head. I could go on this trip, enjoy the things, enjoy my time and still lose weight. More importantly, I could still enjoy my time there, without feeling sick, without being too bloated to put on a suit, and without feeling like shit. I lost two pounds on that trip and hit my lowest weight since I had started that weight loss journey. Did we go out to dinner every night? Ya. did we drink a lot? Yep. were there buffets all around all the time, yep. I decided ahead of time I wanted to enjoy my time with my friends which meant both participating in everything, and also staying in a place in my body where I felt good, energized, and confident to be in a swimsuit 24/7. With that in mind, I made some decisions around what I would eat before I left. And because of that, when i got there I didn't think about food. I honored my body, I felt amazing and trly present. I had an amazing time. And because of that, I lost weight. I was able to do this because I made a plan, I decided my indulgences ahead of time I decided how I wanted to feel in my body ahead of time I focused on the real reason I was on the trip and being fully present with that Not being present with worrying about my weight or how much i ate Not being present with desire for food Not being present with the food i may have been missing out on My clients story One of my clients travels more than anyone I know. She has lost something like 50lbs since we started working together and she is out of town just about every weekend. She told a story about going to Memphis and having the most incredible BBQ. ribs to die for. She also said that one of the best parts about the ribs was stopping eating them. She enjoyed them but knew exactly when she was done and LOVED stopping. She also knew that because of the components of the BBQ the scale would go up. And it did. Did she freak out? No. did she know exactly why it was up and she was able to just move on, yes. Overall message: you can get to this place where your focus is not on the food in either way: you're not focused on “getting to eat whatever you want” and you’re not focussed on worrying about how much you will gain when you get back. Calming your brain down will allow you to be present in the moment and really enjoy what the trip is all about instead of being focused on the food. It will also allow you to enjoy the food in a different way, be tapped in and present with it. Enjoy the bites you take and be able to separate from the food as not the whole purpose of your trip. This will allow you to enjoy yourself more and lose weight while you travel What to take away and apply: Make a plan ahead of time for you indulgences Make a plan for how you want to feel: let that dictate food choices and how much you eat Focus on the real purpose of the trip: even if you are there to eat, part of that experience is enjoying the experience not feeling like shit because you ate too much!

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

“This program is so amazing. I’ve never enjoyed releasing weight until your program! It’s been the easiest thing i’ve ever done regarding having power over food and my weight! And my life!” The fact that weight loss is an activity you can ENJOY is something I had thought about, but didn’t really internalize until this message. When you are supported with the right tools, when you understand what is happening in your brain that is causing you to eat, when you feel in control, when you get to decide how you want to feel in your body as opposed to someone telling you you cant eat these things…weight loss is fun. Weight loss is enjoyable! And it should be! Getting to feel good in your body…. Sticking to the foods you said you were going to eat… SEEING THE SCALE GO DOWN CONSISTENTLY! That is freaking fun and enjoyable! It’s also 100% possible when you have the right tools, the right support and you know exactly what you need to do. BUT We think of weight loss as something miserable. We want to do it so we can have the health we want, the body we want or some mental peace, but the process of cutting out foods you like, prepping meals, saying no to treats, weighing in, it all sucks. Unless it doesn’t… One of my clients recently sent me a message telling me how much she is enjoying losing weight. You can enjoy this process, you just haven’t been taught how… “This program is so amazing. I’ve never enjoyed releasing weight until your program! It’s been the easiest thing i’ve ever done regarding having power over food and my weight! And my life!” This is the message I got from my clients. She has dropped something like 70lbs in 6m working with me. Diets make weight loss miserable because: They don’t teach you the skills to feel in control of your what is going in your mouth They teach you to use willpower They teach you to ignore your body You don’t get to make your own choice about what you eat You are eating foods that someone else decided you to eat Ignore your body and your wishes, eat these things! They don’t teach you to overcome anything in your brain that is holding you back Cravings Stepping on the scale Social settings Lack of motivation Weight loss can be enjoyable. Think about it: if you are losing weight choosing what you want to eat, not being told what to eat, having indulgences in a way that feels really good for you (not overdoing it, enjoying them, feeling good in your body), you feel 100% in control of what is going in your mouth and you are watching the scale go down, youre shopping for new clothes…what would not be fun about that? But it doesn’t have to be that way when you have the right tools that actually make sense.

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

A huge piece of weight loss is social. We want to fit in and be able to eat all the things when everyone else is. At the same time, we want to feel and look our best. We both crave acceptance for what we eat and how we look and fear judgment of what we eat and how we look We fear judgment and being left out on both sides: either we aren’t partaking in what everyone else is and they will judge us for it, or we don’t look and feel the way we want and fear others will judge us for it. We get stuck at our weight believing that we have to be polite, we can’t say no, we can’t get into a situation where others know we are trying to lose weight, or we aren’t eating the way everyone else is eating I want you to understand how this is playing a role in you losing weight, or not, and how to come to peach with this I just spoke with someone recently who thought her work was judging her ability to do her job because of recent weight she has put on. This stuff runs deep, it can feel scary. I have another client who has made some changes to how she eats and her weekly ladies night out group noticed and said something. When i coached her through this she was like I don’t know if they are judging me or they think I am judging them because i’m not doing what they are doing anymore I told her there is no way to know what they are thinking, so you get to decide. What she decided is that her friends are proud of her, they are happy for her, and they support her no matter what. That’s the thing about many of these social situations, you are the one making it into something in your head, so you get to decide what everyone else is thinking (for the most part, probably nothing!) When someone is offering you food you don’t want, you often times know this is going to come up ahead of time. so , make a plan for how you want to handle it. What will you say? And be prepared for them to be upset and mad, and you being ok with it What most of my clients find is that when they strike a balance in how they want to eat, the social judgment of others stops mattering. You no longer care if your social circle makes comments about your food choices. You feel confident to attend ALL the events because you know you won’t make choices that negatively effect your weight. You also get to weigh what you want and feel good in your skin. When you feel good and love your choices it stops mattering what others think. This has come up a lot for me lately in a way i didn’t expect. I am pregnant with my first and I never realized how much people want to tell you to eat because youre pregnant You have to feed the baby, youre eating for two My husband actually told me i was starving the baby because i didn’t want to eat a meal when i had no hunger for it….i told him if i’m not starving, the baby isn’t starving. The point of this is, all of these things have no weight on my choice to eat or not. I don’t feel pressure or increased desire because ooo i get to eat for two now. When you get to a solid place where you honor yourself first, everyone elses opinion about what and how you should eat stops mattering.

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist 

Me and my clients recently completed Cravings Mastery Week as part of my program. This podcast shares the lessons we learned, the plateaus we broke through and what those who eat healthy but don't weigh what they want need to do. People who want to work with me often share that they eat healthy, but don't weigh what they want. If this is you, the breakthrough you need is in this episode.

I'm Hayley Sohn, Nutritionist, Weight Loss Expert and your host of Weight Loss Without Dieting.

If you are interested in working with me, I recommend you join my Waitlist and be the first to know when spots open: bit.ly/callwaitlist