Weight Loss Without Dieting

Hi I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach “I should know better” One of the top reasons people decide not to work with me….because they think they should know better This seems so obvious, like of course i shouldnt be eating these foods so it should be easy to stop. But it isn’t easy to stop Or you would have stopped I felt like a fraud at one point in my career. I knew better but still it didnt help me not eat foods I knew wouldn’t help me lose weight. Here’s why it isn’t easy: Youre brain is primed for the pleasure, like pavlovs dogs. It will do what it takes to get that dopamine No amount of “knowing you shouldn’t be doing it” will prevent you from doing it. The work is deeper than knowing the problem. Diets do not teach what you need to know in order to get in control and stop eating things you know you shouldn’t. Diets don’t go to the source of the problem, your brain. If you’re done dieting, come work with me. Join my Brain Training Weight Loss program now by going to bit.ly/hayleysohn

Is wanting to look good a good enough reason to lose weight? Hey guys, it’s Hayley Sohn here with weight loss without dieting, Nutritionist and Brain Training Weight Loss Expert and today we are talking about trusting your body…. When i ask people what is motivating them to seek me out and work with me, why do they want to lose weight, i sometimes hear “I want to look good, is that wrong? Is that a good enough reason?” Sometimes people are even nervous to say it, they don’t think it’s valid or that it’s embarrassing So on today;s episode we are going to talk about that…. Is wanting to look good a good enough reason to lose weight? Is it vain to want to look good and will wanting to look good help you get the result you are after? If you want to lose weight just to look good that is 100% valid and a great reason to lose weight. Telling yourself that this reason isn’t good enough means you are waiting for another more valid reason to show up for you to lose weight. So what are you waiting for? A scary diagnosis? Don’t delay, wanting to look good is a great reason to start losing weight AND prevent disease associated with obesity. If you are ready to lose the weight come work with me: bit.ly/hayleysohn

Hi, I'm Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach. Make a plan: what do you do when you want to get to the gym? You pack your gym bag, you set your alarm 30min earlier, you plan for it. So, why aren’t you planning to eat healthy in the same way? Stop telling yourself that there won’t be temptation today or that you will magically be able to handle it differently, there will be and you won’t. Plan for temptation, plan your healthy dinner, plan how you will handle Netflix and chill WITHOUT a pint of ice cream. I actually created a plan for you: https://bit.ly/hayleysohnplan Slow the pendulum….When a pendulum is released, it swings equally in the opposite direction; you are seeing this play out when you react to your overeating with restricting, and in turn overeat because you restricted. Viscous and unnecessary cycle. Whatever you ate yesterday cannot be undone today; the best thing you can do today is let your body take the lead and tell you when it’s ready for fuel. Love cookies? Fantastic, PLAN TO EAT THEM! When you plan for indulgences you get to enjoy them instead of guiltily eating them on the sly (did you taste even one bite of those 12 Oreo’s you ate last night?). These are the principles my clients learn inside my proven weight loss program. Implementing these things allows them to stop thinking about food all the time, to stop beating themselves up over what they ate yesterday, to actually enjoy chocolate again without guilt. Anne lost 4lbs her first week and said “I am just not thinking about food anymore.” Lucy lost 19lbs in 2 weeks and says “it’s just easy and effortless now.” Connie lost 80lbs in 8m and says “this is the first thing I’ve done for weight loss that makes sense.” Get expert coaching in a proven program and free your mind, get back into your clothes and experience freedom with food. Join me in my Brain Training Weight Loss Program NOW bit.ly/hayleysohn

#1 way to prevent holiday weight gain Hi, I'm Hayley Sohn, nutritionist and weight loss expert. A lot of people have reached out about the holidays and worry over gaining weight right now Stating it as if its inevitable they will gain weight right now But what if it wasn’t ineveible… What if holidays were easy. What if they were a non issue? What if this time of year was just like any other… I used to gain weight during the holidays Oveereat, obsess abut the foods that would be there, eat until i was so uncomfortable By january 2nd I couldnt fit in my normal clothes anymore And the i would start an obsessive diet to try and lose weight- cut everything out, count calories, go to the gym with every other person which was a nightmare And this was equally as miserable as all te overeating and obsessing about holiday food Last year, i had about 15 people start working with me between thanksgiving and new year And guess what? They all lost weight. They woke up on january 2nd feeling ahead of the game They got to indulge in their holiday favotires without feeling terrible and without obsessing over them They found peace at the grocery store staring at all the cookies and cakes They found effortlessness at a holiday party buffet The holidays werent a thing for them because they had support and the tools they need to get through this time without obsessing about the food What is the difference between them and you right now? They didn’t wait to get started They took advantage of this opportunity to practice. Book a call: bit.ly/callwaitlist

I am Hayley Sohn, Nutritionist and Weight loss Expert sharing with you today how I lost over 4 pounds of postpartum weight in just one week. Everything I’ve done in the last week to lose 4lbs You can follow my journey on instagram at hayley_sohn and grab your weight loss guide at https://www.basicallyitmeals.com/10lbsin30daysfreebie 1. Focused on my brain, not a new “diet”. The Personal Weight Loss Plan I am using and all my clients use isn't another diet and exercise plan that you follow for two days and give up on. It focuses on training your brain to so you can lose weight. 2. Cut out emotional eating…it’s actually really doable when you have the right tools. Those tools are in the Personal Weight Loss Plan (you can get yours below) and help you get through Netflix and chill cravings with confidence. 3. Weigh in daily! The scale is a tool...its simply shows a reflection of what is working in your diet and what isn't. Most of my clients have issues with it at the start...but end up loving the scale. 4. Journal and reflect on failures and successes (both are learning opportunities!). Just like if you are learning a sport or instrument, knowing what you are doing well is just as important as knowing what isn't working. Neither is good or bad, we just want to practice one more than the other. 5. Listen to my body (I know you’re interested in this because my podcast episode by the same title is one the most downloaded). Your body is capable of telling you how much food it needs to weight what it is meant to weight, you just aren't used to listening. When you can tune in, you can get to your weight effortlessly. 6. Stop beating myself up for not being perfect- perfection isn’t the goal. No matter how many Oreos you ate last night telling yourself you are bad, shameful or gross today will not get you anywhere. Time to stop the blame game and make a game plan for today (that doesn't include a crash restriction diet!). Follow along here for all my weight loss tips as I lose my pregnancy weight!

How to create a lifestyle you love and stop dieting for a temporary result. On this episode Hayley Sohn, Nutritionist and Weight Loss Expert breaks down making a lasting change in your relationship with food and making weight loss easy and effortless for life. If you want to work with Hayley, join the waitlist and be the first to know when spots open up: bit.ly/callwaitlist

If you want me to show you how to change your brain so you can experience lifelong effortless weight loss join the waitlist to work with me and be the first to find out when spots are open: bit.ly/callwaitlist HI, I’m Hayley Sohn, Nutritionist and weight loss expert and host of this Podcast weight loss without dieting. On today’s episode we are talking about what to when there are cookies in teh breakroom. Of course what I mean by that is any time there is a really tempting food lying around, what do you do? I just love the analogy of the breakroom cookies- they are so unexpected. Your day is going great, you are on track, eating great and then you go into the breakroom and suddenly all you can think about is the cookies. What now? This is what I talk to my clients about as something that sets off your brain to start asking for the food, it’s a craving. But, it may register for you as you love cookies, you hit your afternoon slump, you wanted to destress…we can call this desire to eat something that we don’t actually want to eat a lot of things, here we call it a craving

Work with me and let’s hit your weight loss goal together. Join my waitlist to be the first to know I am taking new clients: bit.ly/callwaitlist Hi, i’m hayley sohn, nutritionist and weight loss expert and today we are talking about feeling stuck! If you feel stuck, if you feel like you want to lose weight but then find yourself eating all the things, beating yourself up, spinning out on all the bad things you ate yesterday, you can’t find motivation, you can’t believe you let yourself get here- this episode is for you. First of all, you aren’t alone. Almost everyone i speak to who wants to work with me, who wants to lose weight and feel good feels this way. It’s normal I am going to take you through why you feel stuck, how to get unstuck and what you can expect when you do get unstuck. The weight loss and mental freedom you can experience when you get your brain to a place where it is no longer spinning in stuck. Why you feel stuck Your brain is being efficient: it is spinning out the same thought patterns that it has been on repeat and you don’t even realize it. It was working, but it’s not anymore. You feel like you ran out of willpower and motivation May have lost weight on a diet and then it came back and you just can’t get started again. You are looking for more willpower or motivation so you can get started again, but you don’t actually know how to generate emotions at will. You don’t know how to get your thoughts to a place where they are aligned with you losing weight again This is what I do with my clients Because you are in a cycle of eating and beating yourself up, you are in the pendulum You are restricting then overeating and beating yourself up. I call this the GSR cycle where you eat, have guilt shame regret and that feels so bad you eat again. Repeat. I also like to explain this as a pendulum; so i was speaking with a new client today on her discovery call and she said she was on a super restrictive diet before and now that she isn’t, she is overeating chips. If you pull a pendulum… and what this does is keep you in the cycle of restricting and overeating. You want to get the pendulum centered so that food isn’t good or bad; and you aren’t eating behind your back Your toddler brain is running the show and you don’t know how to get in control I feel out of control….your toddler brain is running the show. One thing we don’t know is that the toddler part of your brain, that wants pleasure from food is making all of your food decisions. If you don’t know how to get the adult, prefrontal cortex in control, which you don’t, then ya, you will feel pretty out of control and you will be stuck where you are How to get unstuck You need to learn to create other emotions for yourself, you do this by tapping into your brain This may sound abstract, but you can create emotions for yourself that help you align with weight loss. This is one of the mindset pieces i teach my clients, how to check in with their current emotional state, and how to move that to a different emotional state. You don’t need to generate motivation or willpower to get unstuck, but you do need to understand where you are currently emotionally and know how to generate emotions taht are going to help you move out of stuck (which is in fact, an emotional state!) You need to stop restricting, to slow binging and slow this cycle. The pendulum and GSR. When you let go of restriction, you also let go of all the guilt you are creating around indulgences. They can be a part of your life as pleasure, and not something you guiltily over do it with on the sly. Put the adult part of your brain in charge Result: When you do these things Once you know how to create emotions for yourself, you can start losing weight easily. You never have to feel stuck, you never have to feel frustrated or guilty, you can feel confident and certain. Your brain quiets down about food. You have a lot less mental chatter about what to eat, you get brain space and freedom with food. suddenly , you can have indulgences and enjoy them, instead of overdoign them behind your back You are in control of what goes in your mouth. If you don’t want to eat it, you don’t. You can dial down the scale with ease, drop weight effortlessly because you are in control of what goes in your mouth 100%.

Cravings management: I want you to picture a toddler that always gets a candy bar at the store. If you say now, it just throws a fit and you don’t know how to handle it so you give it the candy bar. What this teaches the toddler is that throwing fits works! They get the candy bar. Our brains operate in the same way- what you brain knows is taht even if you say no all it has to do is throw a fit and you will give it the candy bar. What processing cravings does is it teaches you brain that throwing fits for food doesn’t work. How many times will a toddler continue to throw a fit if you finally put your foot down and don’t give it the candy bar? Not too many times. Your brain does not want to waste energy, yuo practice this enough and your cravings will drastically decrease. The activity How it’s designed Morning worksheet: the idea of this activity is to know exactly when your cravings will be popping up and what they will be telling you, the emotions they will be creating. You will also be deciding ahead of time how you will show up when the craving begins. If you are not familiar with the model, as is talked about on this sheet, that’s ok- this is a concept i work a lot on with my clients. Just decide how you want to react when the craving pops up. Hint: not with fear, doubt and overwhelm Ill tell you something that was lifechanging for me and this happened not that long ago. I have worked as head nutritionist for research and development for a food company. Which means a lot of food is around all the time. I manage cravings with the process you are going to learn in this training, but one day i was sitting with several pizzas in front of me and my said to me you have so much discipline. And i realized how you show up to deal with a craving is just as important as properly dealing with it. I realized i show up to cravings very calm. They don’t freak me out like they used to, i don’t need to use willpower or discipline, i am not worried or in doubt that i will eat. I just calmly sit with whatever my brain is telling me and take myself through the 5 step process. Evening worksheet: You need to create a relationship with cravings and emotional eating where they are not something to be scared of, but something to learn from and to move you forward in your weight loss journey. This worksheet is always eye opening for my cleints, they don’t realize how much they learn from and appreciate cravings until they start using this. Daily slips + a jar Fill out a slip each time you process a craving and put it in your jar Challenge yourself to fill the jar Tools you will use I teach my clients to use the 5 step process to go take a craving from 100% desire to eat to 0 desire to eat in real time. THe idea behind this is we get to step outside of the craving and watch our brain throw out the thoughts and emotions without reacting to them. This way we gain control over it, instead of being controlled by it

Hi, I'm Hayley Sohn, your host of Weight Loss Without Dieting. On this episode, hear from Lucy, who has been a client for a few months. On this episode she tells her story of many early successes, and how she got through a weight plateau and lost 19lbs in 2 weeks. If you want results like Lucy, join the wait list to work with me and be the first to find out when spots are available: bit.ly/callwaitlist