If you have tried to lose weight or create new healthy habits by going on a diet in the past and have experienced misery, sadness & frustration which led to giving up, you’re not alone. In this episode I talk about how to get to your goal weight and keep it there for life without feeling like you’re on a diet.

In this episode I discuss if your over-eating or binging behavior is coming from unresolved past experiences or is it, at this point, just a habit. I talk about how to figure out where your behavior is stemming from and how to approach the behavior to get to freedom from the over-eating and/or bingeing behaviors.

“But if I’m not following a plan how am I going to lose weight?” In this episode I offer you a different way to think in order to get away from thoughts of restriction and deprivation and create feelings of freedom and empowerment so that losing weight will actually work for the long-term!

YES-exercise & movement is important for our health & well-being BUT the most recent research shows us that exercising will NOT work for long-term weight loss & often brings on weight-gain. I talk about how you can assess yourself (if your goal is to drop some pounds) to know if you should lessen your exercise routine, add in different ways of exercising and/or just stick to what you’re doing.

Do you have a desire to be free of the food/weight/body chatter that seems to be a constant in your life? Do you dream about waking up and not having your first thoughts be about “what will I eat today?”…either looking forward to food or feeling sad because you feel like you need to restrict or diet today? Do you have constant chatter in your brain about how fat you are or how you’re such a terrible person for choosing to eat the thing you really should not have eaten or even the “I’m such a good person for staying on my diet”? Do you wonder if you will ever eat like a normal person again? Do you have a binging habit or an overeating habit that brings you guilt and shame?Its that constant, persistent, chattering voice that carries the theme of food, weight, body, shame, guilt. Its exhausting and miserable. You are not alone. Take a listen to learn how to begin to get away from what you want in your mouth to instead what you want out of life while getting to the body weight and health goals you desire.

In this episode I discuss the importance of satiety at meals to create lasting weight loss. I give practical behavioral & thought-work strategies you can begin to implement today to practice eating to satiety to bring you lasting weight loss.

In this episode I discuss how cultivating self-compassion for yourself creates weight-loss & why it works quicker and easier than taking the hard-line, self-critical stance most of us employ to try to make changes. I also discuss HOW to create self-compassion and give practical strategies to begin right away.

This episode addresses a topic that affects many of us during this time of year: navigating the holidays when it comes to overeating and emotional eating. Take a listen to understand the psychology behind our overeating and emotional eating during the holidays as well as learning very practical tips that you can implement starting today so that by the first week of January, you are feeling moment and freedom instead of shame, guilt and regret. https://heatherheynen.com/

Follow me: @heynencounselingandcoaching & @peakproteinrecipes

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The information in this podcast is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.

In this episode I talk about the why behind how we THINK about sleep is the most important factor in getting good sleep. I give you practical thought-strategies that can be implemented today as well as a few tips on specific sleep hygiene skills that can be put into practice to increase quality of sleep.

In this episode I discuss how food can create our moods and what specific foods you can take away & add in to your diet to create less anxious & depressive symptoms & create a more steady mood.