Weight Loss Without Dieting

Hi, I’m Hayley Sohn, Nutritionist and brain training weight loss coach. Come work with me: basicallyitmeals.com One of the top things people tell me they want in their weight loss, because what you have been doing feels so hard, like such a struggle. In this episode i will walk you through how to achieve weight loss that feels effortless with one really simple tip Aligning your thoughts with the feeling you want to have: effortless is an emotion. It will be created by what you’re thinking. How that works: thought to emotion Action is after both of these What emotion is Not just for feeling people Important because we take action from the emotion we experience If you can’t find it, take one emotion you think you know. Quiet, start asking yourself questions about what you feel in your body and where, how it feels etc This is where you are now and why Pressure, stress, willpower A lot of action Yo uneven feel good about it, it’s always a struggle Your results are mixed- scale is up and down This is how you get to effortless Believing its easy for you, this is just who you are now. You don’t feel like you really have to do anything Aligning your But there is one thing you can do that can pretty easily get you thinking those effortless thoughts without really working at them Reconnecting your brain and body What this is Being able to listen to your bodies natural signals Why it’s important It is your bodies built in guide for how much and what foods to eat This is why i always say your bodies information is more important than what i have to say about what you should eat Cecily going from i don’t think this will work i eat really clean Lucy saying she wasn’t sure what she was doing Building new habits by looking at what you’re doing that doesn’t work and what you want to practice more of Jackie’s story: feeling stuck/scale up and down/wanting effortless, finding what was keeping her stuck, deciding what she was going to practice during that time. Super simple, just one thing to move the needle If you want to feel effortless while you watch the number on the scale go down, know that it is completely possible for you, even though it may seems far off now, that is only because you have practiced the opposite of this to lose weight in the past. Come work with me, experience weight loss that feels totally different.

5 things to do to lose weight postpartum Give yourself time: Wait until you are ready physically and mentally to start focussing on your weight. If you aren’t getting tons of sleep, you are still feeling really off don’t jump into this. I kind of thought i would be wanting to go the minute the baby popped out but it was at least 6 weeks before I was ready to put my focus on things other than my baby and recovering Don’t go into it with a timeline Starting to early may actually have the opposite effect, backfire You can lose this weight at anytime, even if that means waiting a year Stop listening to other people! Everyone has an opinion, a story about losing weight after having a baby. You are going to get more advice and opinions than you ever wanted. If you let it these opinions will become your reality I had one person tell me i wouldn’t be able to lose the weight until i was done breastfeeding. I started worrying about that one…but i caught it and decided hey, I could run into some hormonal issues in this and struggle, but i will handle that when i get there. For now, i am going to go into this with a clean slate and be intentional about how i want this be for me When you take on these stories as facts they become your reality Create your story with intention: how do you want this to look for you? This is no ones journey but yours, don’t let them write it for you! Ask good questions Why do i want to lose this weight? How will i handle setbacks Why do i want to lose weight more than i want to use food to help me manage stress This was a relly helpful one for me when i felt overwhelmed, had a crying baby Start listening to your body! The brain body connection is a big part of what I help my clients do: that is the ability to listen to your bodies natural signals and that’s part of what is important post partum But this really goes deeper than taht. You need to listen to when you feel right, your hormones feel right, you feel physically ready I had a client who is about a year postpartum and was struggling with her weight, and is a healthy eater. She said to me multiple times im not sure you can help me. But this was the missing peice for her. She realized she was just eating because it was time, she really wasn’t paying that much attention and she actually ended up losing 8lbs in two week and dropping a pants size. Water This is not mindset, obviously, but it was something i struggled with when i was laid up in bed with a cluster feeding baby, or when i could barely walk for a week You have to be hydrated to rebuild and repair, to make milk, to burn fat for fuel, to fush out everything your body needs to flush out, to sleep well. To balance hormones, Its so important for you to remember Protein Again, not mindset, but your body has been through so much physically it needs to rebuild and repair and protein helps to do that Protein is also the most satiating of nutrients and can help you feel ready to lose weight If you are struggling with to lose weight, feel stuck, unmotivated. If you are in postpartum and feeling confused about losing weight, wanting to ditch the stress of dieting coem work with me. basicallyitmeals.com

Hi, I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach. If you want to lose 30 pounds or more in my proven program, join me here: https://www.basicallyitmeals.com/ What you’re doing now: Pendulum Vicious cycle youre stuck in Reacting and crash dieting What your body wants Time and space to recover You give it that by not eating, just drinking water What you want Peace with food Calm, quiet effortless The more you stay in this cycle of reacting to overeating by trying to fix it, the more you stay out of calm and quiet…the more you perpetuate no quiet #1 tip: Wait until your body tells you it is ready to fuel Essentially do nothing until you get a signal it is ready This is practicing that calm and quiet relationship trouble shooting Your brain will probably ne talkin to you about food Journal Say these thoughts out loud to see how ridiculous they are Strong false hunger signals Water Coconut oil Emotional support Practice feeling calm

Hi, I'm Hayley Sohn Nutritionist and Brain Training Weight Loss Coach. If you are interested in working with me click here: https://www.basicallyitmeals.com/Homepage Not checking in with yourself daily, your thought around food: the fastest way to get off track is not checking in daily. When you check out your brain just falls back into its old habits. Take 5mins each morning to see where your mindset is. You might be beating yourself up for the weekend and not realize until you take a minute to check in. Telling yourself the day or week is already blown because you had one unplanned thing: the quickest way to recover from eating something you didn’t want to is to allow your body to reset. The knee jerk reaction to this is to bury our guilt with more food which is a vicious cycle that you can get stuck in Not planning ahead: your brain has the ability to plan and this is how you break out of unconscious food decisions that are keeping you stuck Not weighing in everyday: the scale is not making you feel bad about yourself- your mindset is! The scale is a tool to show you what’s working and what isn’t working about your diet and mindset. Don’t use it as an excuse to beat yourself up Not listening to your bodies signals: your body has all the wisdom to help you weigh what you want, but we are so tuned out. You can start listening by tuning in to hunger and satiety cues. Telling yourself that you won’t overeat tonight even though you have been forever: we think “today will be different”, but the part of your brain wanting pleasure from food will have other plans. It’s going to send you the signal to eat whether you want to or not. Preparing for that signal to come is step one to overcoming it altogether Planning to be perfect, no indulgences. Weight loss, loving your body and having an effortless relationship with food is not about being perfect, it’s about actually enjoying chocolate instead of feeling like you have to sneak it. Being present with delicious food and eating it behind your back are two very different experiences- one allows you to weigh what you want and the other keeps you stuck Blaming your husband or kids: no one is responsible for what goes in your mouth other than you. Yes, your husband may love to buy potato chips and your kids might only want to eat Mac n cheese which is even more reason to get your mindset in check Blaming your age, hormones or metabolism: certainly any of these can play a role in weight loss, but don’t give them the power and responsibility of your weight. Listening to your body and focusing on your mindset have a huge impact on weight no matter what your age, hormones or metabolism are Telling yourself you failed before so this won’t work: diets fail because they miss the true reason why we’re overweight, not because you didn’t have enough willpower to lose weight. Focus on your mindset and feel how everything shifts Not looking at each success and failure in your journey as a learning experience: success shows you what to practice more of, failure shows you what to watch out for, what you want to stop practicing. Just like if you’re learning a sport or instrument. The fastest way to lose weight is to use each of these constructively, not against yourself.

When Connie started working with me she was 150lbs overweight and had been dieting for 40 years. She was pretty sure she would never be able to lose the weight and keep it off. When we recorded this interview, she had lost about 80 pounds and kept it off with ease without dieting. She said The Brain Training Weight Loss Program is the first thing she did that actually made sense for weight loss. Connie has a wonderful story and so much wisdom to share about losing weight and keeping it off.

This is an interview I did with Dr Eddie Weller from his podcast Getting Weller. It is a new perspective on the topics we cover here each week and you will really enjoy it and get a lot of value from it.

Hi, I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach This is a bonus training we do inside my program It really helps us connect with the version of ourselves that has lost the weight and get to that version faster It helps to remove a lot of the road blocks that prevent us from losing weight What is future you? Creating from future not from past I always self sabotage I always gain the weight back I can never say no to food Self fulfilling prophecy Interrupting where your brain is taking you…deciding on purpose where you want it to go It will give us that landing place. Know exactly what she thinks when youve lost the weight so you can find the stepping stones to get there Imagine seeing a flagpole in the distance, where you want to go, but in between here and there are rocks and water and trees…you can start laying a path of thoughts to get there, a pl How do we do it Ask our future self questions Get our future thoughts and feelings onto paper Also ask ourself where we are now Pitfalls The result doesn’t come and then we start thinking like that person, we have to think like that person before we have the result The future isn’t excitement How belief feels: solid and steady 3 emotions of future you Getting started; Figure out where you are in your mindset around food, your weight and your ability to lose weight by asking yourself and journaling Figure out where you need to be: quiet and ask future you Begin working towards the future you Client testimonial: I am so in awe of what’s happening. 30 minutes on the coaching call with Hayley Tuesday made a huge impact. I had weighed myself Monday night, had the call Tuesday morning, practiced what we discussed Tuesday, Wednesday and today. Tonight, the scale is showing a few pounds down since Monday night. I had this misconception that it was going to be hard. Once I challenged my thoughts (that now seem crazy), it was so much easier. Thank you, Hayley! If you need help come work with me: https://www.basicallyitmeals.com/home-page-1-fcadd364-2c29-43c3-8416-b99c95297388

1. Fast results. We think the crash diet will get us the fastest results because isn’t all that mindset stuff a lot of work with no payoff? Wrong! When you have a proven system in a structured program you can see results fast. Most of my clients lose 1-5LBS their first week and 10LBS in 15-30 days. And the difference is the crash diet feels awful while brain training feels effortless. 2. Long term results. Yes, you might drop 20lbs in a month with the bone birth diet, but then what? How do you move on from that without gaining all that weight back? The truth is YOU DONT. That weight is coming back and then some. With brain training though you lose 10LBS in a month- it feels amazing and your brain is actually in a new place. It’s not talking to you about food as much, you don’t need a family sized bag of chips to deal with your stressful day anymore. And you keep building on that. A year of brain training makes you a new person while a year of dieting just deepens your bad relationship with food. 3. Freedom around food. Here’s the difference between brain training and dieting: if you are standing in front of a buffet of all your favorite foods on a diet it will feel miserable. You will use every ounce of willpower to try and not eat the food while at the same time wanting to eat all of it. Do it with brain training though and you can have a bite of this or that, really enjoy it and just walk away and not think about it. It’s easy and effortless. You are free. You have a clean relationship with food.

My postpartum weight loss journey so for I wasn’t sure when i would be ready so i didn’t set a start date… I put no deadlines or dates on this- it’s important for you to let your body and schedule lead The first month Waiting until you’re ready Starting weight/current weight Started at about 160/165 Currently at 132 Overall goal is 120 to 125 Mindset was my number one focus: How do i want to approach this: With love for my body and what it is going through Taking time to look in the mirror and admire my body as it is…my stomach all stretched out and my skin loose LOVE NOT about pain, punishment, restriction or deprivation Those get you into the pendulum This is a hectic time, mindset is really important With all of the craziness i anchored myself to: I want to lose weight more than i want to use food to manage my emotional state Emotions i focussed on: Love Calm Confident: Really easy to get pulled into doubt, worry and overwhelm that you are not doing the right thing, that your body can’t handle it Grounding myself in confidence that my body knows best Wary of: Doubt Stress Overwhelm Anxiety I experienced all of these! And I am still experiencing them to a lesser degree. These are some of the most common emotions that we eat to negate, so be aware of them What i teach my clients and what i did in this process was anticipate them and decide ahead of time how i would handle them. I was always willing to make changes that were best for my body and my baby if my milk production changed I took a break from losing and just maintained during three weeks of December/January You can always take a break and maintain! Lessons learned This process really deepened my connection to my body and if you look at it that way, that this is an opportunity to love your body more, appreciate it more for what it is capable of, then this is really a wonderful honor in many ways Take it at your own pace. If you are just starting with this approach you will need to give yourseslf grace to work on this while also taking care of your baby. You will have some frustrating moments, that’s ok There were days I made food and it got cold before I ever got to eat it, there were days my husband made me breakfast and it was just a bunch of cinnamon rolls but I couldn’t really get to making myself anything healthier or better. There were days i felt a ton of stress or anxiety and snacked a bunch- beating yourself up over this is not helpful Pitfalls Other people’s opinions: You wont make milk You didn’t want a baby Breastfeeding will melt the fat off Lead into eating whatever you want and still be able to lose weight which may not be true Really similar to what we hear about eating for two when pregnant Breastfeeding wont melt the fat off Your hormones will prevent you from losing weight You wont be able to lose weight until after you stop breastfeeding You’ll be too thin to make milk Breast feeding- do you need all the carbs or you won’t make milk Whatever the opinion is….it is just taht, an opinion. Don’t take it as fact. Do your own research, most importantly listen to your body!! Carbs and milk: i looked this one up and there were some studies done Eating really quickly Sleep Hydration I had a worry that my body would never bounce back, you hear that all the time that you can’t lose the baby weight, your body wont be the same- people told me taht while i was pregnant and I didn’t know if it was true, what to believe What i found was that those were also opinions! Yes, things change, but you have so much more power than you realize!!!! Do not get sucked into other peoples mindset, create your own A client of mine is actually postpartum and she had had difficulty getting the weight off. She thought it was 100% hormonal. Here is what we worked on When you believe it is 100% your hormones, you stop listening and go into all of these thought patterns: Whats one more bite I may as well because hormones Nothing i do works so… And when i told her to just slow down, only focus on her bodies signals she realized she was eating way more than her body needed! It was there all along she just didn’t see it until i pointed it out For this reason I am really confident that what i do with clients helps no matter the hormonal or metabolic state- because that becomes a mindset and our eating shifts because of that mindset. There is always wiggle room Is it ok to be hungry This is something i talk to my clients a lot about because what we focus on is letting our bodies signals lead. I let my body tell me when it is ready for fuel as my guide to when i eat There is a lot of talk out there about eating enough to keep up with milk so i was actually worried about experiencing hunger because of what might happen to my milk supply…so i experimented with it and have had not one issue with milk supply and hunger Individuality This is my experience. First and foremost you have to honor your body and your unique situation. I spoke with someone who wanted to work with me and she said her baby wasn’t sleeping. I told her this is not the time to get into weight loss, once your baby is sleeping and your hormones get a chance to regulate then let’s talk Don’t do anything until you feel ready

This is my pregnancy weight gain journey. In this episode I provide the framework of how I got through a healthy pregnancy feeling my best and managing other peoples opinions.