Weight Loss Without Dieting

If you are interested in working with me, please join my wait list and be the first to know when spots become available: bit.ly/callwaitlist Hi, i’m hayley sohn, nutritionist and weight loss expert and today we are talking about magic weight loss pills, weight loss miracles, foolproof weight loss solutions! By all of that i mean things like gastric bypass, and the Ozempic shot which you may have heard a lot about recently. I am going to preface this conversation by saying I am not a doctor and I am not telling you to not do either one of these things if your doctor recommended it. What i am going to share with you is real stories of people i have worked with, their experiences with them and my take on how they play a role in weight loss Ok so ozempic shot is the shot that is meant to help control blood sugar for diabetes but has recently become popular for weight loss. You may have heard about some celebrities using it, y9ou may have heard about your doctor or your friends using it! Gastric bypass, lap band, gastric sleeve, these are all surgeries that shrink the stomach so you literally cannot eat the same amount of food you have in the past. Both of these change your bodies physical ability to take in food. You literally can’t eat the same if you tried. You don’t have to change anything, you literally have to put in 0 effort and they will result in weight loss. You don’t have to diet, you don’t have to restrict, you get one of these and literally sit back and you will lose weight. I would literally be all for these if i was in a different space. 5 years ago when I was really struggling with my weight, when my cravings were out of control, i guarantee i would have figured out a way to get ozempic if it had been available. I was desperate and out of control. I thought I needed to delegate control of my food intake to someone or something else in order to fix it The problem with shots, surgeries and pills: You don’t have to change your brain or eating habits to lose weight You feel desperate and out of contro:l these are going to appeal to you and the problem with that is they give you this false idea that something outside of you can give you control and take away your desperation. It teaches you that you dont actually have control and you always have to seek out something else to get it This is not true! The story: Gastric bypass lady: I had a discovery call with a woman who had had gastric bypass. Although the surgery was intact, she had gained the weight back. How is that possible? Because the bypass altered her ability to take in food but made no change to her brain or habits. Her brain was literally in the same place as it was before the sugrgery, wanting to use food to help her deal with her emotions. And over time as she was able to restretch her stomach the weight started coming back. Because weight does not come from what we eat or how much, I mean literally, but behind that is our brain telling us we have to eat that to feel better and we need to eat more in order to numb out Ozempic people I work very closely with a physician who actually offers the very popular weight loss shot you hear celebrities talking about using and a ton of my clients have used the shot or are using the shot So you tell me, if the shot fixes your weight, why are they still coming to me to work on their brains? Because the shot simply alters the amount of food they can physically eat, it does not change their brain. They know that in order to keep the weight off when they are no longer using the shot they have to also focus on their brain! The solution The goal is mindset, not quick fixes Quick fixes are so appealing, there is no work required. And your brain truly does not want to do the work. The sign of a healthy brain is that it is very efficient and repeating itself over and over. The sign of a healthy human is that you are able to overcome that part of your brain that doesn’t want to do the work and do it anyway Mindset changes are work. I never tell anyone who wants to work with me that it won’t be work, it will be. What i do is break it down so it is simple and doable, and then you show up and put in the effort to make a lasting change in your brain Once you have made that change, you never go back. I see this in myself all the time, my clients talk about it all the time: now that I have implemented x,y,z i know I will nevr go back to my old ways. Again, your brain being efficient How do you create control and the opposite of desperation? So, if you feel out of control and desperate and you are thinking about one of these more drastic or expensive measures, how do you move forward? In control is something you can create with your mindset now. The reason you feel out of control is because you are repeating to yourself that you are out of control; you are looking for it in everything you do. You had a cookie when you said you wouldn’t, you ate all the dip and felt sick- op, look how out of control I am! Reframe: your brain is doing its best to be efficient and right now the toddler part of your brain is running the show. Of course you feel out of control! What can you think now that creates the feeling of in control? Create a plan, plan for the toddler to pop up and want to sabotage, neutrally evaluate how you are doing: whats working, what isn’t working, how do I move forward. Only focus on one step at a time: a great way to feel out of control again is to try and do too much at once. It’s one thing, its the next best thing and that is the only thing you need to do. Hire a professional who understands what is going on for you right now and has a process to help you change your brain and move forward. It will save you time and money

Hi, Hayley Sohn here, nutritionist and Weight Loss expert and today we are talking about motivation to lose weight…where it goes! This is what I hear: I lost some weight years ago but since then I have just lost my motivation, i can’t get started again! So on todays episode we are going to dive into where your motivation goes, the GSR Cycle which is what I teach my clients, and how to get it back. When i explain the GSR cycle, likely if you currently have no motivation you are going to be like OMG that is me!! So this episode is going to be really helpful to get you motivated and moving again, get you unstuck Ok so I want to break this all down for you. What is motivation, Where does motivation come from Motivation is an emotion that we create with our thinking, with our mindset. We create motivation by thinking things like I cant wait to lose weight This is going to work Im so motivated to tackle this weight issue and get to the other side BUT being able to tap into thoughts like this can be completely cut off when we get into the GSR cycle…. So this is what happens: You start a diet with motivation You mess up, go off the diet for a day, week whatever And then you start beating yourself up over it Now suddenly you can’t get the motivation back to continue with the diet What is the GSR cycle and how does it affect motivation The GSR cycle is the guilt shame regret cycle We get into this when when we eat something we didn’t plan for, or something we didn’t want to eat and then go into beating ourselves up over it We tell ourselves a lot of things that create the emotions of guilt, shame and regret, and usually a lot of others like defeat, frustration, anger. But GSR are consistent so i focus on those for my clients What happens when we mentally beat ourselves up, tell ourselves that we shouldnt have done that, we should have known better, we should have done it different, whats wrong with me, ill nver break out of this, im a failure…it feels so shitty, and we are so stuck in those shitty feeling emotions that guess what, we eat to cover up those emotions! And ultimatley start the cycle over again! What I show my clients is a wheel that points from eating, to beating self up, to eating to beating self up. It is this perpetual cycle that we get stuck in And i am not talking about getting stuck for one day, or one week, which of course it can be short like that, but i am talking about years. A lot of times when i get on these calls with people who want to work with me, they have been stuck in this cycle for years! They tell me i just lost my motivation, and i usually ask ok, so when you lost it you were going along fine with a diet or some sort of weight loss program and you ate something off plan and started beating yourself up, they say yes that is what happened, and I know thye are still stuck in beating themselves up and eating to mask those shitty emotions So how do you get motivation back, how do you get out of the GSR cycle? This is what I teach my clients Motivation is created with your thinking. Which means you never need anything OUTSIDE of you to create motivation for you. You can do it by changing your thoughts! Here are some tips to get started if you feel stuck What mindset is blocking you from feeling motivation? What thoughts can you think right now that will create motivation for you, you can even apply this another area of your life if you are really not feeling it for weight loss. Maybe think about your career, or soemthing in your personal life you are motivated for, what thoughts created that motivation for you there? If when i said GSR cycle you were like yes that’s me, here is how to move forward and out of it First and foremost, being aware that this is where you are will help! Simply recognizing that no, there is nothing wrong with you, that you are simply eating to not experience the awful thoughts you are creating about yourself is key Second, ***need to check in with that video and write the tips here Ok guys, that is it for me today. I know this is going to help because it has helped so many clients of mine to simply move on from beating themselves up If you are interested in working with me you can join the waitlist and be the first to know when i am accepting clients at bit.ly/callwaitlist

Hayley Sohn here, nutritionist and Weight Loss expert and today we are talking about diet advice overwhelm and confusion! if you are stuck in the confusion of what to eat because you have tried a lot of diets before, worked with nutritionists before and you just don’t know wher to begin and you feel bombarded by the advice out there, this episode is for you This is so common It’s so common that me, as a nutritionist, has experienced it. When i was trying to lose weight I got myself so confused to with advice from other people about what to eat, what diet to follow, i forgot that i freaking know… Now, i don’t tell my clients what to eat. I don’t tell them to restrict, or deprive or eat this list of foods I provide them. I let them and their bodies figure this out, and that’s waht I want for you. I actually had someone tell me “National Geographic said Breakfast should be my biggest meal, so I eat it even though i’m not hungry” One of my clients who had tried a lot of diets said she not only felt confused but like trying to figure out what to eat was overstimulating, overwhelming- can I have a banana? One diet said it was good and one said it was bad The problem You can literally get diet and weight loss advice anywhere now…we are bombarded by it from every angle all day long If you have tried many different diets than you have certainly adopted a lot of different ways of eating, foods to avoid, foods to substitute, calories or macros to count When we are confused and in this place of overwhelm it is really easy to just say F it i am going to eat the junk. The healthy foods have confused me so i’m going for the junk. The dopamine driven part of your brain capitalizes on the confusion and you end up eating worse. Not to mention, so much of your brain power is focussed on food. You are thinking about it all the time, this is going to increase your overal desire to eat, the amount of cravings you’re having. When what we want is to get your brain to a place where it is quiet You get focused on the foods and really step out of: What foods do i actually like What foods actually feel good for me? Many of you may not know the answer to either of those questions anymore…. We are so disconnected from our bodies and our bodies natural ability to regulate and so focused on someone else's ideas about what we should be eating that…..we lose the plot. We live in confusion and overwhelm instead of being able to lose weight The solution You need to get back to YOU Your bodies natural signals Foods you like A focus on how you want to feel physically over what list of foods or other persons opinion you are going to listen to Listening to your opinion! The reason i don’t tell people a diet to follow- there are a lot of reasons- but for here is because i want them and their bodies to take the lead on that Confusion is an emotion created by a thought- ask yourself what the thoughts are creating the confusion. The banana example: this diet said bananas are bad and this said they are good and I just don’t know what to do Take this to: I am going to ask myself for input in bananas, do i like bananas? Do they fit into my day? Do bananas leave me feeling good? Do i want bananas to be a part of my life and my weight loss journey? When the confusion comes up, its over other peoples differing opinions, just ask yourself…what is my opinion about this? Ultimately, weight loss is a lot less about what you eat but HOW you think about eating Are you listening to your bodies cues and using those to guide your food intake Are you able to allow cravings and not eat for them Are you able to reframe things that don’t serve you so you can keep moving forward Notice nowhere in there did I mention food…but these are the true things that lead to weight loss Your opinion is the only one that matters Ok that is it for me today, i know this will be so helpful for you. If you are interested in working with me you can join my waitlist and be the first to know when spots are available at bit.ly/callwaitlist

Hayley Sohn here, nutritionist and Weight Loss expert and today we are talking about making healthier substitutions and how to make them work for you instead of against you This came up on a recent call I hosted for my free training, Master Your Cravings We were discussing when we have a craving, aka we want to eat something in the moment…sometimes its a strong desire and sometimes you just think “I’m a snacker”. Either way, in our area of focus when we are consistently eating things we don’t want to be eating or that are preventing us from losing weight, I teach my clients how to handle this in the moment. The goal of this training is to take participants through an activity that gives them perspective on when these cravings are happening and how to work through them in real time and NOT eat. The idea is the more you don’t honor the craving, the more times you can take it through and not eat because it told you to that eventually your brain quiets down and stops asking. So anyway, we are doing a live call coaching call about this and one of the participants said can I just substitute out what im craving for something healthy. Another participant chimed in and said she uses healthy substitutions all the time, and that can’t be bad I love this topic and thought it would be fantastic to discuss with you here First of all: The diet industry does not promote any sort of brain/mind management around food. What they tell you is if you have a craving, if you are wanting to eat things that don;t serve you you either Need to distract yourself Get more willpower OR substitute the craving for something healthier! What this does is teach your brain that when it asks for food, it gets food. Even if its not what it asked for, it got rewarded for asking It perpetuates your brain asking…constantly substituting cravings for something healthier does not make managing your cravings easier, it makes it more difficult! One of my clients told me about how she used to over do it with chocolate so she would swear off chocolate, and then she would find herself overeating licorice, and she doesn’t even like licorice! But i had this same experience too. Making substitutions doesn’t work…your brain continues to ask, you perpetuate and sometimes strengthen your desire for food So what i told her was this: Healthier alternatives are great. If you are building your day to day by creating healthy meals, making sure you are eating foods taht feel good to you that is fantastic. One of the participants on this call is gluten free and dairy free so she was like don’t tell me substitutions are bad! They are not, more power to you BUT a substitution in the moment is not helping you get what you ultimately want If your brain is like ice cream sounds incredible, so you make a healthier ice cream alternative and have that instead, you still fed the craving You told the screaming toddler that throwing a fit will get it a reward, you reinforced bad behavior Ultimately, your cravings are not going to calm down using the substitution method. What do you do instead? You have to BE WITH the craving. As uncomfortable and un-action oriented as it sounds That was the participants question: ok so if i am not substituting the cravign and I am not distracting myself from it or running away, what am i doing? I’m action oriented I told her your action is to go into your brain and body and solve it there. She was in the training so she had access to the 5 step process i teach for this I was like that is your action… Honestly this is one of the most challenging things i teach because we all want to be taking action all the time…when i say we need to focus on your thoughts, on your emotions, on your brain….people are often times like but shouldnt i cut out sugar? Or exercis more? No, those are actions and they do not help your brain learn or change. They are also not sustainable unless they are coming from a thought and emotion that is sustainable… Ok that is your takeaway for today. 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

Hey guys, it’s Hayley Sohn, Nutritionist and Weight Loss Expert and today we are talking about trusting your body…. I had this scenario happen to me recently and it made gave me the idea to do this podcast. This is such an important topic, so I am going to share this story with you and tell you want you need to do. Modern society/modern dieting and weight loss advice has created so much distrust between us and our bodies. We fear hunger, we feel like we need to micromanage our metabolism we don’t trust that we can be in control of our food intake and think it should be someone elses responsibility, we count calories instead of listening to our bodies signals, we have 30 different diets telling us 30 different “right ways” to eat and we get confused instead of just paying attention to what feels good for us and what doesn’t I actually had someone tell me “National Geographic said Breakfast should be my biggest meal, so I eat it even though i’m not hungry” One of my clients who had tried a lot of diets said she not only felt confused but like trying to figure out what to eat was overstimulating, overwhelming- can I have a banana? One diet said it was good and one said it was bad All of the advice, the media, other peoples opinions all take us away from our bodies natural ability to weigh what we are meant to, confuse us and get us to a place where we are completely disconnected from our bodies, from our hunger signals, from the foods that feel good for us- screw what diet said bananas were good and what diet said bananas were bad, if bananas make you feel sick don’t eat bananas I used to make these really healthy smoothies for myself that were full of fruits and vegetables. I thought i was doing so good for my body, at the same time i was getting really sick every night. My stomach was bloated out and i was literally sick every night. I completely ignored it….for years! Because its “healthy” by some standard i just kept on doing it instead of asking if something i was eating was making me abnormally uncomfortable every night. Turns out, it was the smoothies and when i stopped not only did my digestive symptoms go away, I lost weight, i had more energy. Ok this is the story that gave me the idea to do this podcast Im pregnant and made a rule that i was going to honor my body no matter what Because there is so much pressure/old wives tales out there about how much we should or shouldnt gain, eating for two, all the things I also noticed as soon as i found out i was pregnant my brain jumped to “you’re going to gain weight anywa you may as well eat everything” and that was not at all the experience i wanted. I don’t want to feel weighed down and overfull the entire time because my brain is going nuts So i honored my body, my hunger, my satiety, no matter what everyone else said. I’ll mention, my belly is on the small side and me and my husband get a lot of comments about it. I have largely ignored it, but my husband was taking some of it on to mean the baby wasn’t growing like it should be In your third trimester the protein intake recommendation is 80-100g per day. Which for me is more food that i can get down while honoring my hunger and satiety. I tried, but it meant i was eating more than felt good for me. I decided that my body knew, that if i wasn’t getting enough protein it would tell me with hunger signals, which i discussed with my husband Until we had meeting with our doula and she said you really need to be getting that much, no exceptions. My husband was kind of freaked out combined with the fact that my belly is small and guess what- I took it on! I started eating even though i was not hungry just for the sake of the protein. Soon after, we had an ultrasound and they told us the baby was the perfect size and right on track size, weight and development wise. I realized, why would i stop trusting my body because people outside of me had opinions about what I should be doing Many of my clients lose 1-5lbs their first week with me because the first week we work together we are focussed on exactly this- learning to trust our bodies again When you trust your body, you also don’t need someone else to tell you what to eat. Its why my program includes virtually no diet advice and my clients still lose weight. You don’t need a someone elses idea about what you should be eating, you need to utilize your bodies natural signals to help you decide! So this first week, we really focus on tapping back into our bodies and feeling what hunger feels like, feeling what foods actually feel good for us, feeling what satiety feels like. And this is a game changer Most of my clients tell me they forgot what hunger feels like, they have never once thought about how they want to feel in their bodies at the end of meal as way to help them lose weight But this is where you find freedom with food, where you find effortless weight loss, where you get to feel good in your body, where you get to have a treat and have it not result in weight gain Ok so this is your takeaway Think about what it would be like to listen to no one elses advice but your bodies: What foods do you like? What foods give you energy? What foods take your energy away? How often do you get hungry in a day? How much food does it take for you to feel comfortably satiated vs stuffed? How often are you eating because someone else said or your brain is simply in a habit of eating or throwing a fit for the treat? How can you listen to your body today and take it’s weight loss advice instead of someone elses? If you love what you hear here join the wait list to work with me at: bit.ly/callwaitlist

Top 3 emotions to use for weight loss If you are interested in working with me, join the waitlist and be the first to know when spots open up: bit.ly/callwaitlist We often think actions are what we need to lose weight…another to do list if you will. If i just do this, find the right diet, go to the gym, never eat sugar again then i can lose weight. But how many times have you done that before…and how many times has it worked. The reason this doesn't work is there is a step you have to align before actions, your emotions. Emotions drive actions. If you're feeling worried, overwhelmed, doubtful and you give yourself the do list i just said, what do you think your odds of success with that will be? Today we are going to talk about the emotions that drive weight loss success No actions necessary…why? Because when your emotions are aligned, the actions that will help you lose weight fall into place naturally… you don't have to do anything but focus on creating the right emotions for yourself each day. I’m going to share with you the 3 emotions I teach my clients to use when losing weight, I call them the 3 c’s. They are calm, confidence and certainty One thing to notice about all of these; they are baseline frequencies. When we think of excitement or motivation, doubt or worry, those have a lot more energy behind them, a lot more movement. It is great to feel excited and motivated, but often they don't create consistent action. They may even create something like cut out sugar and start crossfit even though you haven't worked out in years and then within a month you are burnt out. Worry and doubt also have more vibration but they create actions that result in not losing weight, they keep you stuck. When i work with clients we really focus on these sustainable emotions, emotions that future us use, the us that already has the result doesn’t feel excited or motivated, they don’t feel doubt or worry. They are calm, confident and certain Calm The opposite of doubt and worry and overwhelm, sense of peace and presence in body Steady and consistent action forward toward goal Taking action even when result is scale going up- never reacting to negative results- even when you overate yesterday, even when you have you have a big party coming up. pendulum thing What i use when i know cravings are coming up I know what is to come and I am here for it, i am present in my body, i can be present with whatever comes up, no matter what the scale says i am moving forward Confidence Connie’s story: confidence in my program and her ability to do it she lost about 70lbs, then she didn't lose weight and got in her head about it. We spent a coaching session getting her back to her confidence level. All that really happened with her weight was she lost her confidence for a week or two, she was focused on worry and doubt. We create confidence by finding our ability to believe in ourselves I've done this before, i know what to do, i have the right guidance, i can do this, i'm the perfect person to do this, this program was made for me So much steadier than motivation and excitement Certainty Rebekkahs story: she lost weight and then hit a plateau. When we coached on it she was like I am certain i can do this, it is just a matter of time. The result on the scale, even if she was eating off plan, did not shake her certainty that she was going to lose the weight. And guess what? She lost the weight, got out of the plateau. Certainty is believing it even though the result does not exist yet. Believing this is going to happen, you are going to create it even when you eat something off plan, even when the scale goes up, even when you binged last night. This is powerful! Believing you will lose weight is essentially the number 1 most important precursor to you actually losing weight. Throw away your to do list and focus on creating these emotions each day. Be aware of when you aren't creating them, of when a result is throwing you off them, of when you get into doubt or overwhelm

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 

If you are interested in working with me, join the waitlist and be the first to know when spots open up: bit.ly/callwaitlist Weight loss can feel like a chore We come into it from this place of frustration, feeling like we failed, like there is something wrong with us, like we want to try and lose weight but we don’t believe it will actually work We believe the journey will be painful, we will have to give up what we love. Eat things we hate. We will Suffer, oh the suffering. We will have to sweat in the gym, push our bodies, feel sore and embarrassed and unathletic We will probably lose some weight but we will never feel like tis here to stay, we will constantly be worried its going to come back. We live in fear and doubt, guilt and shame, regret and overwhelm It feels like we are being overstimulated from every aspect of it; is this food good, bad or fattening? Am I doing it right? And all the while we feel totally out of control, we are going through so much guesswork and overstimulation that we are desiring to eat more and more to help calm everything down. Food becomes the center of it all and we are more out of control than we were when we started In this episode i want to talk about the alternative, how your journey can look and feel. How my clients journey looks and feels What I want you to take away from this episode is that you can be excited to lose weight. What about watching the number on the scale go down, buying new clothes, throwing away clothes that don’t fit, getting your confidence back, feeling sexy again, putting on a swim suit this summer, getting your energy back is not fun and exciting? When you go into something feeling worried, and frustrated and doubtful, you will get that back out of it. When you go in feeling excited and knowing that with the right tools you are going to crush it, that you are committed to your result…that’s what you get out of it What i want is to get on the phone with you, for you to come to me and say i am so freaking excited to lose weight, i just need you to show me the way. So i am 6.5m pregnant right now and i am so excited to lose weight after I give birth. It does not feel like a chore, it doesn’t feel scary or overwhelming, I feel confident, excited. You guys, I haven’t even gained that much weight outside of extra fluid, a placenta and baby…. And I am so freaking excited to start seeing the scale go down. I cannot wait to fit into my clothes again. To look in the mirror and be like hell yes. I am excited even to buckle down on what I am eating if needed after I get birth- to be even more checked into what I am eating than I already am. Because that is such a wonderful feeling, to honor my body, to feel in control, to know the food I just said no to is going to further my weight loss… I can’t wait to learn more about my body, hunger and watch how I will lose the weight. One thing that being pregnant has really driven home for me is how much I love my body and what it is capable of. I have so much gratitude and respect for it. And i say that knowing how cheesy it sounds, but I think we often overlook how we talk to ourselves about our bodies. How are you talking to yourself about your body? Are you annoyed with it? Blaming it? Telling yourself something is wrong with it? This will not get you the result you want To lose weight start finding ways to appreciate your body; what this does is put you in control- you and your body are doing this together, it is not you VS your body. You are on the same team! Unite, take control, move on What your weight loss journey can look like Excited Making a deeper connection with yourself and your body: learning about yourself Watching the scale go down is fun Buying new clothes and throwing away old clothes is fun Seeing yourself transform from being out of control and overwhelmed to in control and confident is going to give you freedom you didn’t know possible You learn tools that will serve you in ways other than weight loss Get out of the mental drama Confidence and peace around tempting foods Rebekahs story: she bought this pair of yoga pants and was so excited to wear them. Then her weight loss plateaued. But the incredible thing was she stayed in her space of believing she was doing it, knowing she could do it, and excited to be on the journey. She didn’t let go of that, she looked at the pants every morning when she weighed in and never let the fact that she was weighing in at the same weight for a few weeks tamper her excitement to fit in the pants. And guess what? She got through the plateau, she lost the weight because she held her belief that it was fun and she could do it. What are the takeaways for them? Here is how to do that: Mindset: what are your thoughts about weight loss, what could they be? What can you think to get yourself excited about the journey?

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 

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

Couple on vacation, faced with a plethora of snacks each night. Finding themselves overeating on these foods and they couldn’t stop….

This can feel tricky; how do we get ourselves to a place where this isn’t appealing? Where i don’t want to overeat even thought I WANT TO!

What i told this couple is something you can utilize as well

So that is what we are talking about on today’s episode, what to do if you are faced with a situation where you consistently find yourself overeating and unable to get your brain to a better place- a couple strategies to deal with this

Ok so this couple is on vacation and each night there is a huge potluck with tons of food, when dinner is over, everyone keeps snacking: chips, dips, cheese and crackers, cookies, cake all the things

Everyone else is doing it, all these delectable foods right there.

You don’t want to overeat, but you also want to

I will throw out there these are new clients so they have just started using a lot of the tools I offer. Many of my longer time clients are in a place where they genuinely DON’T want to eat those things, but regardless we can all find ourselves in this place of wanting to.

so , they felt really stuck. They were making a plan, but not sticking to it when it came to those snacks foods and desire to eat to them. He said I’m pretty sure i ate to 100% satiety on chips and dip

So this is what i told them- make your plan for the day to overeat the chips and dip. 

When we decide from the adult part of our brain, we are not allowing our toddler brain to get away with anything. We don’t reinforce the habit that if you throw a fit you get what you want, taht is part of why we plan in the first place.

When we use the adult part of our brain to plan, suddenly we are in a calm present state with the food. Yes, we are going to choose to eat to 100% satiety on chips and dip- we will be present and aware with them, not getting away with anything.

Suddenly….the food becomes a lot less appealing, because it’s not really about the food, its about the thoughts and emotions behind the food

Strategies

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 

I got this on a call the other day with someone who wanted to work with me: “Where is this coming from that is telling me to eat things I don’t want to eat?” We call this desire to eat things we don’t want to many different things- cravings, emotional eating, stress eating, hormones, my husband won’t stop buying junk, but the way she put this I thought perfectly summed it “Where is this desire to eat things I don’t actually want to eat coming from?” It’s your brain. Always and only your brain. My clients know this well, they study it with me and work on it daily. But when you don’t know it, it feels like a mystery. And the truth is, no one is talking about it! Why? Because most of the weight loss advice out there centers on a list of foods you should eat…not teaching you how to look at your brain. So we think the list of foods could be the solution to us finishing off a carton of ice cream on the couch every night….even though we know it’s not, because we have tried that before and it didn’t work.

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 

On today's episode you are going to meet Julie who has gone from the diet roller coaster to losing weight consistently without restriction or willpower. On her recent vacation, she missed weighing in on her scale, something we tend to have a lot of drama over, and had lost weight when she got home. Listen to how Julie went from hating the scale and worrying about weight loss, to loving the process and making it work for her.

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