Weight Loss Without Dieting

the billion dollar diet industry doesn't want you to know these Seven truths about weight loss.. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. Diets aren’t the answer. They want you to think that they are, but if they were the answer then the weight problem wouldn’t exist anymore, would it? My goal for each and every one of my clients is to NOT NEED me anymore…instead of creating dependence, I create independence Random people on the internet don’t know more about how much and what you should be eating than you and your body do. You are out there asking everyone but yourself what you should do to lose weight. The secret is you already know, your body knows, you just need a coach to show you the path If you don’t weigh what you want it’s because your primitive brain is making food decisions for you from a place of survival mode. There is a process to getting you our of survival mode so you can make food choices that will help you lose weight and stop self sabotaging You have to use your human brain, prefrontal cortex, to make food decisions. When you can tap into the part of your brain that has the ability to plan ahead and set goals, the part that wants tto lose weight to make food decisions then the weight can begin to come off Plan for the times when your brain will tell you to eat all the food instead of pretending like it won’t happen today. This is a huge mistake you are probably making. You eat a huge bag of chips on the couch every night and every morning you wake up and tell yourself last night was the last time…when you handle it that way you don’t learn how to stop. You pretend that “knowing better” will help you get through it next time when it won’t. You need to think about the times when you are eating out of control, ask yourself good questions and make a plan for it. How you lose the weight is how you’re going to keep it off…aka if you lose it by restricting and dieting, that’s what you’re going to have to do for the rest of your life to keep it off. Ask yourself how you want your life to look when you have lost the weight. What kind of relationship do you have with food, with your body? Do you workout, what do you eat, how do you eat? That is what you need to start doing now Your mindset is so powerful for weight loss, tap into it What you think about shows up in your life. If you are thinking weight loss is hard, you aren’t capable of doing it, youll never be able to stop self sabotaging…then that is what you are going to get How can you flip those thoughts to believing in yourself? Now repeat that

5 ways to tell if you are an emotional eater Overcome emotional eating: bit.ly/cravingsheet You might be an emotional eater but not realize you are. Which means, you might not be able to lose weight and have no idea why you can’t get yourself to stop eating. When i say “emotional eater” that doesn’t mean you have to be crying into a carton of ice cream. What it does mean is that any type of emotion, positive or negative, could be driving you to eat. If you suspect you are, or you want to learn how to move forward if you are this is a great episode for you. When you feel X you eat You know for sure you get stressed out at work, you’re grabbing something from vending machine. Had a busy day, ice cream on the couch after everyone’s in bed will help you decompress. These are classic emotional eating signs because you are literally avoiding emotion with food. You feel a strong emotional tie to food Someone just mentions chocolate cake and you get excited, anxious, now that’s all you can think about. You know when you have a bad day, food will help If you have a crap day and immediately start planning all the foods you’re going to eat to feel better than you’re an emotional eater You use food to self sooth or get through certain situations You consider food to be self care or love. You “wake up” after having eaten a lot and you’re not sure what happened If you are ever so checked out that you don’t remember eating If any of these rings a bell, a great piece of advice I can offer is to download the worksheet I have for you. This will help you gain some insight about your emotional eaing habits and how you can begin to take control of them!

GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet If you are the person who tells yourself you look terrible so you should lose weight, you need to be better, youre bad because of the food choices you make, you need to look better all in an effort to lose weight Many of us try to beat ourselves into weight loss What you practict you get more of You are practicing being mean to yourself, Put this into a model and what does it look like T: you look terrible you need to lose weight F: shame A: hide from yourself, dont pay attention to your mind/emotions, ignore yourself, eat without paying attention Practicng beating yourself up isn’t goint to suddenly lead you loving yourself and feeling happy Whatever you are doing now to lose weight is what you are going to have to continue to do to keep it off: how you get there is how you will be there Self fulfilling prophecy Telling yourself i just cant figure it out, i never keep it off, i always eat when i shouldn’t, i cant give up my netflix and snack habit…guess what? You are going to keep getting that How to turn it around, especially if you are using negative thoughts to keep lose weight How to begin being positive If you are negative now you can’t just jump to being positive, you need to just take one step at a time, go from negative to neutral How to drop your old habits Habits are the actions you take from the thoughts on repeat in your mind…to interrupt your habits, you must interrupt your mindset Its not 7 days or 21 days to break a habit, it’s discovering your mindset, and moving it forward When your mindset changes, your actions change and pretty effortlessly The one step you can take today Know wher you are now! Don’t hide from it Get out your journal and ask yourself what you are thinking about now that is causing you to eat. You will get good answers How can i shift this forward to be more neutral

The Biggest Mistake You’re making to lose weight and how to fix it GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Hi, my name is Hayley Sohn and I am a Nutritionist and Brain Training Weight Loss Coach. I teach my clients how to lose 10lbs in 30 days without dieting by wiring their brain to eat less. This might not even sound like something you need help with because it is so engrained in you to lose weight by focusing on your actions However, focusing on your actions to lose weight is the biggest mistake you are making in your weight loss journey and there is actually a simple fix for it. Effortless weight loss happens when you make the shift i am going to teach you in this episode This is what my clients work on with me in my program each day. What is happening now and Why its not working: This is how weight loss usually looks: Clothes don’t fit and you are unhappy with how you look Choose a diet you are going to follow- you focus on the foods you can and cant have Start out monday with the best of intentions By 5pm you are using willpower to try and not eat the chips and queso you usually have You are stressed out, asking yourself what is wrong with you that you want to eat all these things that wont help you lose weight. Youre trying to stay excited and motivated to lose weight but you just really need something to help you check out from the pressure and overwhelm you’re feeling You keep reminding yourself to use willpower- if you can just hang on and not eat until you go to bed tomorrow will be easier… Maybe you do hang on, maybe you hang on for a month and the scale goes down. But you don’t feel like anything has changed or gotten easier. You feel exhausted and you still want to eat the chips and queso THis is the style we use to lose weight and what is happening is we are focused on our actions only. And i will explain why that doesn’t work We are taught to lose weight by changing our actions. And indeed, certain actions will cause you to lose weight…but you just can’t get yourself to take those actions. Why? Because there is actually something the precedes action, something that causes you to take the actions you are taking. It goes like this: you have a thought, a sentence in your brain and each thought has an emotional reaction, a physiological response to that thought, you actually feel emotions in your body. From emotion, from the feeling you have in your body you take action and actions create your results. Such as you lose weight or you don’t lose weight. So before we take action we have a thought that creates an emotion that causes us to take action So telling yourself to just take this action or that action when we are actually thinking “there is no point because it never works” and feeling despair will not lead to effortlessly eating less because that action does not align with that emotion. The actions that align with despair are giving up, eating all the snacks in the house, eating even when you’re not hungry, not exercising and those will result in the scale going up and further proving your point trying to eat less doesn’t work So if there is always a thought and emotion that precedes every action and you are trying to force yourself to take actions that don’t align with your current think you are probably getting into willpower, pressure, stress The problem is those emotions are a lot of work, we run out of the energy needed to keep going with them. So when we lose weight from this place it often doesn’t last What you need to do: This is how it can be: You decide to focus more on your mindset around food than the food itself. You don’t tell yourself you cant eat this or that or try to restrict yourself to a number of calories You simply begin by telling yourself your thoughts and emotions are your number one focus, you stop obsessing over all the foods you can and cant have You start to be able to move from doubt and regret each morning into calm and confidence. No matter what happens today you know you can handle it Food choices are way less dramatic, you are able to listen to your bodies signals and let them lead you in your food choices. Your brain starts to quiet down about food. You don’t need willpower because you have confidence The scale starts to go down but you feel like you haven’t really changed that much…it has all been really effortless. In order for your actions to happen naturally you have to work on the thoughts you are having and the emotions those thoughts are creating. This is what my clients are doing when i tell you that they lost weight and didn’t feel like they changed that much…what happened was they changed their thought which changed their emotion which created a different action for them effortlessly so they were able to eat less without it being a struggle or go to a buffet and feel amazing and still lose weight. Here is what mine looked like when i was losing my postpartum weight: Instead of: Cutting out carbs Eliminating sugar Not stress eating Drinking a lot of water Going to the gym Making my husband diet with me I did this: What thoughts are going to create confidence, calm and certainty for me as I lose weight after having a baby? I want to lose weight I genuinely do not want to stress eat because it will cause me more stress I want to handle my stress with breathing and walks I know i can do this, I have done this before and this time will be no different With the emotions of calm, certainty and confidence i effortlessly took these actions Slowed down when i felt stress and addressed the stress instated of looking for food Made a daily food plan and committed to sticking to it Listened to my bodies natural signals for hunger and satiety Got outside and moved around with my baby Made sure i was drinking water Took it slow and evaluated: aka didn’t beat myself up if the scale didn’t go down And i lost 10lbs in a month

GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet

Perfectionist eating GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet I am sitting here eating lunch and I realized my lunch is kind of gross! I packed it myself but like it is seriously not a proud moment So I thought I would pop in and talk about perfectionist eating If you want to live your life and weigh what you want…eating like a perfectionist will not get you there Perfectionist eating is an extension of all or nothing thinking I either eat perfect Or i eat everything When you can’t eat perfectly you say F it and just eat all the things And how often are you able to have complete control and eat perfectly? Look at the scale and it will tell you how often. If you don’t weight what you want, then never. In order to drop the perfectionist eating and consequently the overeating you must: Make a plan Making decisions ahead of time allows you to plan to be messy, not perfect and have indulgences The goal of this plan isn’t to punish yourself if you aren’t perfect and don’t follow it but to show you the areas where your brain really wants to eat so you can work on that with my next tip Manage your brain around wanting to eat off the plan Breathing Practice practice practice

My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com I have told this story many times here before, but I am breaking it down into a few lessons here on today’s podcast. Lessons i learned in 5 years of NOT losing weight Diets don’t work As a nutritionist, i was trained in prescribing diets. Knowing the exact macros, calorie counts, food lists that would equal weight loss When i was 30lbs overweight i was doing all the diets but I Felt more out of control than ever before Was eating more than ever before Thought about food all the time I realized it didn’t matter what “diet plan” i said i was going to follow…because my brain and my mindset were setting that diet plan up to fail and i didn’t know how to begin to fix it When i finally dropped all the restrictive diets and began to focus on my mindset in a productive way i saw the weight fall off You can eliminate emotional eating in a pain free way I remember thinking one day as I laid in bed eating cheetos feeling super stressed and out of control (hello, I’m working full time as a nutritionist and running a healthy meal delivery service, like what am I doing) that i didn’t want to give up food as my emotional support system The thought of that scared me One of my clients refers to all of her past dieting as “suffering” and a huge part of that is when food is your emotional support system and you sort of yank that out from under yourself with a restrictive diet you are left with no tools to handle your life, your stress, anxiety, without the food. Its scary, its feels like suffering So i really focussed on learning how to deal with stress without food, learning how to deal with boredom without food, learning how to deal with anxiety and not eat When i focussed there all of the sudden i could eat less without pain, without feeling like i didn’t have a way to deal with my life Emotions are important Almost everyone i speak to who wants to lose weight tells me this: I want to feel something other than what i am feeling daily right now Yet!! They also tell me they aren’t very emotional and they don’t understand where emotions come from I used to not consider myself an emotional person, but really i just didn’t understand emotions, how they work and their role in our lives Plus, one universal law: you have emotions whether you realize it or not, they are created by your thinking Emotions don’t happen to you, you create them. Even if you don’t think you are experiencing or creating emotions for yourself, you are When you can harness thinking, you can take control of your emotions and start to FEEL the way you want to feel everyday! Effortless Peaceful Confident Happy Actions don’t work Yes, ultimately actions will get us the result we want…if we eat less we will lose weight. BUT what we all try to do is decide the actions we will take and then take them even though we are feeling doubtful, overwhelmed, pressure, stress, anxiety… When you do it that way you have to use willpower: the actions don’t feel good when you take them and you can’t keep them up Your mindset is everything Mindset isn’t abstract; There is a clear process for creating a mindset that will help you lose weight When you focus on your mindset, this impossible weight loss game suddenly happens and it feels easy and natural You are not set in your ways, you can change your brain If you practiced your golf swing wrong from childhood to your 50’s would a golf instructor say oh im sorry, that is set in stone you won’t be able to change it? No because our brain is elastic, its always capable of learning something new and undoing something old Years ago scientists thought your brain was set in stone by age 18, then it was late 20s and recently I read that your brain is actually never set in stone What I think personally is that we have thought process we use. The longer we use them the more practiced we are at them, the more challenging they are to undo and begin doing something else. It is never impossible Exercise because you want to not because you have to “have to”, need to, should, trying need to be swapped for want to, have, gratitude When you tell yourself “I should lose weight”, does that make you feel ready to go out and do what what you need to do to lose weight? No? Then why are using that sentence to try and create the actions needed to lose weight? Odds are you are using “have to”, need to, should, trying in with any weight loss and diet attempts. They are not effective. Why? Because they don’t generate positive emotion Swap those for I want to I know how I am capable of I already am Im grateful for I already have This isn’t semantics. This is mindset

Willpower vs Confidence I posted a picture in my stories of some food I was eating the other day and I got this message from an Instagram follower simply saying “willpower” And I replied “never! Confidence” And it got me thinking about the difference between these two when it comes to weight loss My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com I used to use willpower. Every morning i would wake up and tell myself Today is the day i have enough willpower to not want to eat handfuls of cereal out of the box To not overeat dinner To not snack until i felt sick and it was time for bed I would make a ridiculous diet plan for myself And then 3pm would roll around I would be exhausted from the day Hungry from my diet and i didn’t know how to handle it I believed i had no control over my desire to eat other than just “trying not to eat” and i would tell myself that- i have to try not to eat all the crap But trying wasn’t enough Telling myself i wanted to but i can’t wasn’t enough Telling myself it was gross, it was bad, it just never was enough Ultimately i still wanted to eat all the time, i was still thinking about food all the time Willpower for weight loss This is our go to…why? Two big reasons Becasue its what we are told we need Because we lack belief in our ability to not want to eat something C T: I have to use every ounce of willpower i have to not want to eat this food, i can’t not want to eat, i want to eat it but i can’t F: willpower A: think about food all the time, tell yourself you wont eat it, make up diets excluding foods, skip social events R: you still want to eat the food The results of using willpower You still want to eat the food Sometimes you might not eat it, but ultimately you always feel like you want to If you dont eat it, if you drop weight, you ultimately cant keep it up You feel out of control You never feel like you are in control of your desire to eat or your weight You never learn to not desire food! Food will always be the only thing that can help you in the way it is helping you now Help you unwind, disconnect Help yuo destress Help you with anxiety Be the thing you love to have on the couch after your kids go to bed Be the thing you obsess over Essentially, you are always going to have the same relationship with food that you do now Confidence for weight loss When i realized there was an alternative to using willpower to lose weight i began to focus on building my confidence around food What this looks like C T: i want to feel confident around food, here are the areas where i already feel confident around food, this is a huge reason i believe i can feel confident around food, feeling confident around food is possible for me T: now its- you can put any food in front of me and i am in complete control of if i eat it or not, i don’t desire foods i don’t want to desire, i never overeat, i don’t eat if im not hungry F: confidence A: don’t overeat, don’t eat when not hungry, don’t think about food when im not about to eat, i easily listen to my body signals and eat only for that R: i can weigh what i want with ease, i know that how i feel about food and around food are within my control I now have a completely different relationship with food than i did before This picture of some tempting food that i previously would have had to use willpower to get through was not like that for me at all. I was enjoying time with my family, there happened to be food there. I wasn’t thinking about it, worrying, obsessing, counting, i was just there enjoying

Does losing weight have to be hard? My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com Shout out to ashley! She lost a pound in a week This was sparked by a conversation i had with my parents about my postpartum weight loss, and so many conversations I have had with you about what the process of losing weight looks like. I was at the pool with my baby and my parents the other day and they were saying you lost the weight so quickly, you don’t look like you just had a baby. How did you do it? Was it hard? I said no, i didn’t work hard to do it. It got me thinking about the idea of working hard to lose weight vs working confidently So many of us think- I know i have to work hard if i want to lose weight… But what if weight loss just feels natural and relaxed? So that’s what we are going to dive into today When weight loss is hard work You think in order to lose weight it has to be hard, a punishment of sorts, that you are going to struggle because you are used to or want to overindulge right now. The idea that you have to give up things you enjoy to lose weight and go to the gym and do things you don’t enjoy to get there… I want to point out that being overweight, overeating all the time, using food to manage your emotions is hard! You are already in the hard, why not make losing the weight something you enjoy! That is a mindset. T: i have to work hard, I am going to struggle, its not going to be fun or easy, i will have to sweat and deprive myself F: struggle, doubt, overwhelm, willpower, deprivation A: gym, restrict, cut out foods you like, eat super clean R: what do you learn when something is hard? What is the result of weight loss is hard? You can’t maintain it The process isn’t fun You dont enjoy it, you don’t show your brain that eating less can enjoyable You are pulling in two opposite directions The pendulum My postpartum weight loss journey I want to preface this by saying that i used to lose weight with “hard” I worked out like crazy I was super restrictive or diet mentality I was also very judgemental of others at times None of it was fun and none of it was successful….i was always working! I never could just relax and live my life I focussed on slowing down and listening to my body, an opportunity to reconnect, i was excited to do it, i committed to not using food to help me deal with stress or other emotions, working out was not a part of it, there was no specific diet a part of it although i did make decisions ahead of time and stick to them It was fun, exciting, self love, confidence, calm No sweat, no tears, no punishment I practiced patience with my body and always said if it doens’t feel right or if it feels like too much I will back off….but the way i lose weight and the way i teach my clients to lose weight never feels that way. It feels like slowing down to listen to your body and eat for those natural signals and releasing all the thoughts taht don’t serve you to feel good physically in your body So what can you do at home to release the hard and embrace the calm? What would weight loss look life for you if you used calm instead of willpower? Plan ahead today…follow through on those decisions. Reach out to me…i will show you the path! www.basicallyitmeals.com

Hangry- how to handle it without eating everything My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com Shout out to Ashley! She lost a pound in a week! Defined as Being irritable or angry due to hunger Is it a real thing? Low blood sugar My dad talking about playing 5hr of sports without food, very lean Nowhere in there was there anger… Angry is the result of a thought in you brain, by conscious or unconscious you do have control over it For most of us who have plenty of fuel on our bodies, two options Unbalance blood sugar- your body can’t tap into fat Hunger might come on without physical necessity It may feel strong Its your mindset around hungry You are feeling the physical sensation of hunger and having a lot of thoughts about it Those thoughts create angry, irritable, anxious, fear…whatever that might be The important thing to figure out is what is your hunger mindset? Here are two examples of mine When I got hangry on the bike ride Situation Thoughts i went into Action: Ate a lot of popcorn unnecessarily Result: What i learned from it The stadium hunger: What happened and how I handled it How is Hangry affecting your life? What is the result of feeling Hangry? C: feel hunger T: I can’t stand this, I need to eat now, this is not comfortable, I want to eat F: feel angry, anxious, irritable A: don’t make rational food decision, eat more than you are hungry for, eat fast, don’t listen to body, be rude to other people R: scale up, and you don’t learn how to have a better relationship with hunger When you can’t handle your hunger are you going to be able to lose weight? What to do about hangry Expect it Less fear More feeling prepared Make a plan for it How will you handle it when it happens When it comes: Deep breaths Be with it, not avoiding it Birthing class example Describe to yourself the physical sensations