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Have you ever had a thought that goes like this?⁠ ⁠ "I want to lose weight so badly. After having two kids and going back to school for my nursing degree, I put on a few extra pounds. Every morning, when I get ready to go to work and scramble to get the kids dressed for school, I vow Today will be the day that I start watching what I eat. But inevitably, by mid-morning a rumbling stomach and hectic pace leaving me craving something sweet. I have the best intentions to lose weight but just can't seem to get the ball rolling."⁠

In this episode, we dive deep and try to understand why we make excuses

For more visit www.weightlossrealtalk.com/podcast

Manufactured deliciousness:Why you can’t stop overeating (plus 3 strategies to get control).  You know the feeling: One salty crunch turns into 100, and suddenly you’re licking the cheese dust and wondering: What’s wrong with me? Actually, it’s normal to feel like you can’t stop overeating certain things. Today’s hyperpalatable food is creating a modern-day food crisis—one that’s leaving us feeling sick, out of control, and constantly craving more.Here’s how it works, plus 3 ways to overcome it. It’s happened to us all.After a frenzy of lustful grabbing and furious crunching, we find ourselves at the bottom of a jumbo bag of chips.“How did that happen?” we ask fuzzily.“What’s wrong with me? Why can’t I stop?”But, before going into full-fledged self-loathing mode, consider this.Processed foods are scientifically engineered to be irresistible and easy to gobble up in large quantities. If you can’t stop, the chips are doing their job.(In fact, someone at Frito-Lay probably got a promotion for that recipe.)That’s why, in this article, we’ll explain exactly how junk food is designed to make us respond with compulsive, manic, gotta-have-more snack sessions.Even better, we’ll arm you with three useful strategies for examining your relationship with processed food and taking control of overeating.Because, if you feel out of control around certain foods, you’re not crazy.Even healthy eaters feel out of control around food sometimes. Even if we value nutrition and want to take care of ourselves, some foods can make us feel… kinda possessed.Know what I mean?You show up to a potluck with quinoa salad goals and find yourself inhaling a plate of chips, cookies, and some chocolate-peanut-butter-marshmallow thing that some devil, um friend, made.You reach into the freezer to have one spoonful of ice cream and suddenly you’re mining the caramel swirl, then the nut clusters, then the brownie chunks, and then… your spoon scrapes the bottom.You just want a bite of your friend’s french fry, but you find yourself elbowing her out of the way so you can steal all the fries, plus the burger too.Even with the best intentions, the pull of certain foods is so strong that it can leave us feeling powerless.If you’ve felt this, you’re not alone (and you’re not broken).Certain foods are actually designed to make us overeat.If you’re overeating, it’s not because there’s something wrong with you or your willpower.Here’s the truth: There’s a whole industry dedicated to creating food that’s hyperpalatable—food that’s so tasty it’s nearly irresistible.Your body and brain are responding exactly as they’re supposed to. It’s supposed to feel almost unnatural to stop eating these foods!But we’re not talking about food like celery sticks, whole brown rice, or baked salmon filets.(How often do you hear yourself say, “I ate sooo much steamed asparagus! I just couldn’t stop myself!” That’s right. You’ve never heard yourself say that.)We’re talking about processed foods.Processed foods are foods that have been modified from their original, whole-food form in order to change their flavor, texture, or shelf-life. Often, they’re altered so that they hit as many pleasure centers as possible—from our brains to our mouths to our bellies.Processed foods are highly cravable, immediately gratifying, fun to eat, and ea

Acne is a multi-factorial disease. While each case is unique, you can greatly improve your chances of clear skin with food and lifestyle strategies.What is acne?Our skin is the largest organ in our body, and it’s a complex ecosystem made up of several layers and components. The skin is semi-permeable, meaning that although it’s mostly a barrier between us and our environment, some stuff can get in and out. Sweat glands and hair follicles provide openings.Hair originates in follicles deep in the subcutaneous layer, the deepest layer below the dermis. These hair follicles are paired with sebaceous glands, which secrete sebum, an oily substance that lubricates both hair and skin. (This is why your hair gets greasy if you don’t wash it.) We have hair follicles and sebaceous glands all over our body, except for the palms of our hands and soles of our feet.Acne forms when pores become congested with old skin cells, which is more likely when the skin is oily and skin cells stick together. If we also have high levels of bacteria on the skin plus systemic inflammation, we have ourselves a full fledged acne party.Acne vulgaris is the form of acne most of us are familiar with and accounts for nearly all acne experienced.For show notes please head over to www.weightlossrealtalk.com/podcast

Here are 10 steps you can take each day to promote a detoxifying environment in the body.Eat reasonable amounts. If you’re eating too much, you’re probably accumulating more toxins than your body needs. Eating one cookie instead of six is a detox diet. Slow down and chew your food. We all have “anatomical juicers”– our teeth and our stomachs. Use them.Build your plate around plant foods and eat organic when possible. This minimizes exposure to potential toxins. Veggies and fruits play a major role in a healthy body because they contain compounds that can help the body deal with all of the incoming chemicals. Also, a diet with more plant foods and less animal foods can mean less additives that come secondary to the animal (e.g. pharmaceuticals, hormones, etc.).Stay lean. Certain fat-soluble compounds can accumulate in body fat. Less body fat = less real estate for potentially problematic chemicals.Drink enough fluids, including water and tea. And use a filter. The kidneys are major organs of elimination: Keep them clean.Allow time between dinner and breakfast. If you finished eating dinner at 7 pm, maybe you could eat breakfast at 7 am. This gives the body a 12-hour break from food for every 24-hour cycle. This might also improve your sleep, which is another critical factor in allowing your body to appropriately recover.Get outside in the sun and fresh air each day. Not only do we synthesize vitamin D from the sun, but we can breathe fresh air into our lungs and hear the sounds of nature. Good ol’ Mother Nature.Exercise and sweat regularly. Our skin is a major elimination organ. Make it happen.Limit unnecessary dietary supplements. Supplements don’t automatically equal health. And some might just be another burden for the body. Make sure each supplement in your cabinet serves a purpose.Eliminate your problematic foods. This relates mostly to Step 1. If you just can’t seem to master the habit of one cookie, and you always end up eating six, maybe it’s time to restructure your relationship with cookies. In addition, note any food intolerances.Check your body products. Our skin is our largest organ; each day we lather hundreds of chemicals into it. These then enter our blood and circulate throughout the body. If you want to burden your body with fewer chemicals, check your body products. The EWG  has a useful database. Check them out

When it comes to the subject of cleansing or detoxing, you probably think either:“Detoxing is hocus-pocus! I would sooner choke on a chicken bone than undergo a juice cleanse.”“Detoxing is brilliant! I feel bright, bushy-tailed, and bursting with energy after a good cleanse. You should try it, too.”Cleansing, it seems, doesn’t just potentially “clear out our toxins”, it also brings out our extreme opinions.But, as with most areas of nutrition — and life — rigidly clinging to any extreme position may blind us to some important information. And when it comes to cleansing, I wanted to discover the truth.In fact, I was so curious that I actually engaged in a three-day juice cleanse What’s a detox, anyway?The word “detox” is kind of like the word “moderation.” When it comes to detox diets, there’s no universal definition.Cleansing means different things to different people. My daily diet might seem detoxifying to you, while someone else would view it as toxic.That said, detox diets typically include certain foods, juices, teas, or colonics — while ruling out others.Other detox regimes consist of nothing at all – as in fasts.The point of detoxing is to get rid of toxins.That may sound obvious, but what is a toxin?The liver metabolizes hormones; does this mean hormones are toxic?The brain processes thoughts; does this mean thoughts are toxic?Electromagnetic frequencies come from a cell phone; are cell phones toxic?You see the problem.Now, in the case of drugs, the whole idea becomes easier to understand and measure. The goal in drug detox regimens is simply to eliminate the damaging substance from the body.But… When we talk about detox diets, what, exactly, are we trying to eliminate from the body?Why? And can it even be measured?When it comes to food and nutrition, we can’t eliminate every toxin. That’s because, at some level, nearly everything we consume is toxic.Meanwhile, small amounts of specific toxins might actually be good for us, so we probably don’t even want to eliminate those.In other words, the real question is not: How do I eliminate all toxins from my body?The more important question is:Is this potentially toxic substance causing harm?How damaging is it? And what can I do about it?To make this clearer, let’s look at a few examples:Example 1: AlcoholMost people can safely drink one glass of wine with a meal. Alcohol is toxic, but the body can metabolize it in small amounts.However, if you try to drink fifteen glasses of wine within an hour, you might end up in an emergency room with blood-alcohol poisoning.Example 2: Bok choyI know what you’re thinking: Everybody knows that alcohol can be toxic! So let’s look instead at a food that most people would consider healthy: Bok choy.Along with high amounts of Vitamin A and other important nutrients, bok choy contains glucosinolates, which have been shown to contribute thyroid problems.Most of us could safely eat a cup of raw bok choy every day (if we wanted to). Our bodies would metabolize the glucosinolates and we’d enjoy the vegetable’s benefits.But if we tried to eat fifteen cups per day, we could end up with hypothyroidism. The bok choy in those amounts would be toxic.For full show notes head over to www.weightlossrealtalk.com/podcast

5 significant reasons to lose weight. (Why isn’t the media covering these?)Forget heart attacks and skinny jeans.This is why weight loss is important.Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat. I’d like you to join me in a thought conversationI promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.But, for now, let’s begin by setting our feelings, insecurities, assumptions, stories, and beliefs about body fat aside.You might feel confused. Or defensive. Or saying “Yes, but…”Please bear with me. Just for a few minutes.Forget, for a moment, about looking good.Forget about “thin privilege”. Forget about “fat privilege”.Forget about personal rights or civic obligations.Forget about abs and guns and lats and whatever other laundry list of nonsense is now used to describe various body parts.While you’re at it, forget about whatever the Internet has spawned this week. (Thigh gap? Duck lips? Bikini bridge? Manscaping?)for more visit www.weightlossrealtalk.com/podcast

Have you ever wanted to change something about yourself, or your life?Of course. We all have.In fact, we’ve explicitly asked you to consider that throughout this course.As we saw in the previous section, in the course of trying to change, you’ve probably heard “helpful advice” like:Oh it’s simple, just do XYZ.(E.g., do this diet, use this organization system, stop making excuses, etc.)Or:This happened because you’re X kind of person.(E.g., a Virgo, a Questioner, “not motivated enough”, etc.)The truth is:People aren’t simple machines or “personality types”.Behavior isn’t simple cause and effect.Change isn’t simply “doing something different”.People are messy and complex.They have messy, complex lives in messy, complex situations and societies.They have mixed feelings about change. They often do things that seem confusing or contradictory. They act impulsively and “illogically”. (Although, as we’ll see, there’s always some kind of logic and purpose.)They’re responding to many competing forces and pressures — both from inside their own brains and bodies, and from what’s outside of and around them. As we’ll see in upcoming sections, this ambivalence is natural and normal.Most behaviors are messy and complex too.For example, think about a basic choice:What do I eat for lunch?Now your brain has to consider:The physiological signals of appetite and hunger, and whether you even want or need food in the first place.Your daily routines and schedule, and whether it’s “the right time” for lunch.Your food preferences and tolerance, e.g., Do you like sandwiches? Are you gluten intolerant so bread is a no-go? etc.What’s available, e.g., Do you have to make something from scratch? Are you at a restaurant? Can you even afford to eat lunch? etc.Who’s around you, e.g., Are you eating with coworkers, friends, or family? What are they doing?Social and cultural norms around eating lunch, e.g., Is it Ramadan? Is it normal to skip lunch or eat at your desk in your workplace? Or are you in rural Spain where everyone takes two hours to have a leisurely lunch?And so on.Change often requires a lot of effort.We’re well-equipped to learn and change throughout our lives. Yet brains still prefer what’s familiar and comfortable. Creating new pathways usually takes effort.However, the good news is that we can make that effort easier and smoother if:we use brains’ natural tendencies towards exploration, play, and resilience;we go towards what’s already working well;we deliberately use feedback loops to help us see our progress; andwe support that change with our relationships and environment.So let’s go beyond “helpful advice” and “simple hacks” and “1 weird trick”, and make some real change in real people’s lives.

Spoiler alert: There isn’t one.From the latest self-help books to the stream of New Years Resolution articles that hit every January, popular media likes to tell us that there is one solution, one miracle cure, one “weird trick” to achieving behavior change.And, oddly enough, it feels like that “one thing” is always changing.It’s all about willpower.No wait, it’s all about motivation.Nope. It’s all about the right habits.Or working the right hours. Or hacking your brain. Or finding the right productivity system.Throughout this course, you’ll learn:There isn’t one magical way to change our (or anyone else’s) behavior.Human beings, their experiences, and their interactions with their environments, are complex.That doesn’t mean all pop psychology ideas are bogus or useless, although they’re often over-simplified.Instead, think of these ideas like ingredients at a buffet: They don’t stand alone, and they’re not the whole picture.Many have important insights and grains of truth that work best when we consider them as part of a multi-dimensional framework of change.

Eat THIS Not THAT: Six Simple Suggestions to Improve Your DietHow many times have you told yourself that you’re going to “eat better?”You’re not going to eat any carbs or treats. You’re going to do nothing but drink water and eat kale for the next month?And how often have you been successful following that “all or nothing” mentality?My guess is never. Maybe that’s because it’s never worked for me but studies prove that when you make sweeping proclamations denying yourself whole food groups, you increase your weight loss failure rate exponentially.Just sayin’… Baby steps. There’s my secret to success. I’m living proof that small changes can add up to a whole new lifestyle.Starting can be as simple as looking at your favorite foods and choosing a healthy sub. I am NOT suggesting that you give up everything you like to eat. I’m saying 80% of the time, make the healthy choice and that other 20% won’t kill you.Let’s begin with Six Simple Suggestions to improve your diet by eating this and not that:CarbohydratesStarting with the big guns because who doesn’t love carbs? The issue here is that many carbs will spike your blood sugar, increase your appetite, provide little nutrition, and derail your good efforts to eat better.Why do you think restaurants bring you that basket of bread before dinner? Because they like you? They think you’re cute? Oh no my friend. It’s marketing 101: bump the blood sugar and increase the sales. You ARE cute but limit your portions and try these swaps.ProteinsProtein is the magic fairy dust for losing weight. It fills you up, sustains energy levels, helps build and maintain muscle, and will keep you on track. The problem with some proteins is that they are too high in fat, carbs, and sodium. Make sure you are eating enough protein and choose your leanest options to catapult your somewhat ample bootie into weight-loss nirvana.FruitFruit truly is “nature’s candy” and it lives up to to the title with all the pros and cons you might expect. It’s sweet, delicious, succulent, and packed full of natural sugars and calories. So enjoy fruit in moderation and try to choose lower sugar options eight times out of ten. (See that? There’s that 80/20 rule again.)VegetablesIf protein is dietary fairy dust then vegetables are the superheroes of better nutrition. Almost every vegetable is worth eating but alas, not all vegetables are created equal. Some, like the first couple on my Not That list, are heavy on the pesticides. The next few on the list are members of the nightshade family and can be seriously inflammatory. And the last two? Well, come on guys, those are carbs masquerading as vegetables. Load up on organic dark leafy greens, nutrient dense, and cruciferous veggies to get the most out of your plant food!FatsFats are your friend. We have trained ourselves to fear fat but it’s essential to a healthy diet. When you see the words “fat free” you’ll usually see a whole slew of chemicals plus higher sugar and sodium to compensate for the missing ingredient.Stop trying to avoid fat! Fat isn’t what makes you fat (sugar is…but I digress). Choose small portions of healthy fats that add nutrition to your diet, improve flavor, and keep your skin and hair supple and moist. As a rule, your best bets are fats that are liquid at room temperature and or found in a single ingredient food. Simple right?TreatsLife withou

We all love our sugar cookies, birthday cakes and white pita bread every once in a while. Heck, I’m 100% open about the fact that occasionally I will have a burger and fries – and that burger better have a sesame seed white bun on it!When you plan for it, sugary foods can be a nice treat to help you stay on your plan. But the fact remains that sugar is a weight loss killer. If you are constantly eating cakes, cookies, white bread, and even sneaky things like crackers, not only are you feeding your body zero nutritional value and lots of calories, but you’re actually impairing your brain function.What You Eat Affects How You ThinkA recent study done at UCLA showed that rats who were fed a diet of high fructose corn syrup (a form of processed sugar) experienced marked memory loss and cognitive impairment.The rats were first taught a complicated maze. Six weeks later, after having consumed moderate amounts of high fructose corn syrup, the rats were physically slower. Their brain function wasn’t firing properly and they couldn’t complete the maze.On the other hand, a group of rats that had been supplemented with Omega-3’s (brain-boosting supplements) did great.In other words: sugar affects your brain in a negative way. Lose your keys again? Maybe it was the soda you had for lunch.The fuel you put in your body absolutely affects how you will physically, mentally and emotionally function. Every food we consume has an impact on our entire physiological system, good or bad. When we eat well, we have more energy, we think more clearly, and we lose excess fat and water weight.Make Small ChangesI get that transitioning into a healthier lifestyle can feel overwhelming. But it can be easy and fun when you make very small changes to start out.For instance, instead of picking up Wonder Bread at the grocery store, switch to Ezekiel Bread. Yes, it takes a little bit of time to get used to it, but you still get to enjoy bread. And by the way, your body will soak up the nutrients from Ezekiel Bread instead of having to fight the influx of sugar that’s hidden in Wonder Bread.My general rule of thumb is that if there is a word on the nutritional label that would knock you out of a spelling bee, it should not be part of your regular diet. If you love it, it can be part of your planned indulgences, but it shouldn’t be a daily habit.THANK YOU FOR TUNING IN AND please visit www.weightlossrealtalk.com/podcast for show notes and goodies for you

Overstressed and overeating: How to solve the two biggest health and fitness problems most women face.  Feeling overworked and under-appreciated? Having trouble staying consistent with nutrition and fitness because of life’s demands? Wondering if you’ll ever be able to find time to achieve the body and health you want? This article is for you.Putting others’ needs before your own? For lots of women, it’s an everyday reality.Whether you’re a high-powered professional, a mother, a caregiver, a partner, a worker, a daughter, a friend, or all of the above and more….….if you’re a woman, you’re asked to do a lot.Many of us spend our days putting out fires, handling to-do lists, wiping little noses, meeting deadlines and making sure other people are fed, safe, and happy.Here’s the thing…I’ve gotten to know a lot of women through my  Nutrition Coaching programs. And I’ve learned that most of them enjoy — and thrive on — that impossible list above.They like rising to the challenge of supporting others and getting stuff done.That is until their energy runs out and they realize they don’t have any leftover for themselves.And slowly, after months or years of putting other people first, multi-tasking, and wrangling that epic to-do list:They’re drained mentally and emotionally.The time they used to invest in self-care has disappeared.The clothes that used to fit… feel a little (or a lot) tighter.The sugar and junk food cravings seem much stronger.The exercise classes/workouts are postponed, then canceled.The bathroom mirror and scale are avoided. (Along with the bed.)The stress of yo-yo dieting starts up again.With putting so much time into caring for others, and juggling all their responsibilities, women end up neglecting themselves.But it doesn’t have to be this way.You can feel healthy, fit, and good in your own skin.You can regain control of your schedule and your body.You can overcome emotional eating and cravings.You can show love and appreciation to others while still taking care of yourself.Today I want to talk to you about:1- The two biggest obstacles in many women’s ways when it comes to getting healthy and staying in shape.2- How to overcome these obstacles to get the body — and life — you want.Oh sure, you think.Maybe some women might find this helpful.But my life is different. My body is different.Thank you for tuning in and visit www.weightlossrealtalk.com/podcast for show notes and goodies for youUntil next timeDani

10 Tips for Mindful Eating and Easier Weight LossMindful eating is a powerful thing! Unfortunately, mindless eating is the norm.We've all done it ... eaten something on the run without taking the time to enjoy it or even consciously realize that we are eating.Or eat an entire paint of ice cream while sitting in front of the tv. And let's not get started on those potato chip tales.For me, the object of my mindless eating was peanut m&ms. I cringe to think about how many calories a day I used to mindlessly eat just in candy alone.Studies have shown that distracted eaters weigh an average of 18% more than mindful eaters.Below are 10 tips to get you on the path to mindful eating. 1. Focus on the Food, Not the Distractions.When we focus on food, our brain becomes more satiated. Turn off the TV, put down your cell phone and get away from that computer to maximize your eating pleasure.2. Engage all Your Senses While You Eat.Use all your senses (including common sense). Look at the food. Smell the food. Feel the texture of the food. Taste the food. And listen to the sounds it makes as you eat it. Be curious as to all the details.3. Put Your Fork Down After Every Single Bite.My mother always used to ask me, "who's chasing you?" as I scarfed down my meal. Putting your fork down between bites will definitely slow you down.4. Eat with Chopsticks or Your Non-Dominant Hand.Need more help slowing down? Then try eating with chopsticks or your "other" hand. But please, put a napkin on your lap, on your blouse, and everywhere else. I don't want to be responsible for ruining your clothing.5. Save the Very Best Bite for Last!Your final bite should be one that creates an absolute food orgasm. Pick it in advance. Strategically place it on your plate and ceremoniously eat it to mark the end of another great meal.6. Sit Down While Eating Every Single Meal.Sit. Stay. Eat. And I don't mean in the car. Stop multi-tasking your life. You deserve a peaceful time to eat and to enjoy your food. Give yourself that small gift, even it it's only 15 minutes.7. Eat on Small and Pretty Plates.Plates have grown and grown over the decades and this has led to portion distortion. Eating off a smaller plate will help control portions and trick your mind into thinking you ate more than you did.8. Go for 80% Full When Eating Each Meal.Being stuffed (think all-you-can-eat buffet type stuffed) is extremely uncomfortable. It takes your stomach 20 minutes to tell your brain it's full, so give it time and space. Shoot for 80% full.9. Chew Each Bite 20-30 Times.There are several good reasons for this one, including avoiding choking which would suck. This practice slows you down and helps you enjoy what you're eating.10. Lick Your Ice Cream Instead of Using a Spoon.And drink your soup instead of using a spoon, too. Our taste buds light up more when food is placed directly on our tongue rather than having a spoon as the middleman. Don't believe me? Try it. You'll agree.So there you have it. Ten easy ways to begin mindful eating.Thank you for tuning in, don’t forget to visit www.weightlossrealtalk.com/podcast for show notes and goodies

Do you often practice the ‘pause-button mentality’?The pause-button mentality only builds the skill of pausing.I think it’s normal — even commendable — to want to do your best. To consider taking time to regroup and then resume (or start over) when life feels easier however this practice also has the power to sabotage your plans for improved nutrition, health and fitness. Here’s why — and what to do instead.Starting fresh after you lose your way is a really comforting thought.What you don’t build is the ability to get fit under real-life conditions.What will be different next time?“What will be different when you come back?”I’ve wanted to press “pause” myself.Let’s accept that life has no pause button.The key lesson here is that, like it or not, the game of life keeps going.There is no timeout.Instead of pressing pause, adjust the dial.Nowadays I like to think of my fitness and nutrition efforts as a dial.There are times when I want to dial my efforts up, and times when I want to dial them down. But I never want to turn the dial off completely.The important lesson: There’s a big difference between tuning your dial to 3, 2, or even a 1, and turning the whole thing off.If what you just read hits home to you, then you are in the right place. I can help you adjust your dial and keep going. I am happy to offer you a free strategy session where we can outline an effective strategy for your health goals.Thank you for tuning in and don’t forget to subscribe and visit www.weightlossweightloss.com/podcast for show notes and a surprise for you

If you’ve been dieting unsuccessfully for a long time now, you may have lost confidence that you can lose the weight and keep it off. You might feel hopeless, exhausted and really, really sick of playing “the weight game.”It can feel so frustrating. Just because you haven’t lost the weight YET doesn’t mean you won’t! Here’s how to keep believing in yourself to have a successful mindset towards weight loss. Diets Don’t WorkWell technically if you start doing it for poor reasons. Appreciate small changes. In the weight loss real talk world, we advocate small changes. Small steps, small wins, small victories. In sum, healthy habits come from small, 1% wins, and in the long run they equal a healthier lifestyle.Think of five 1% wins and take a moment to feel proud of yourself. Those wins might seem small, but imagine how your life would be different if you integrated them into your life every single day for a year.Your weight loss journey is not hopeless. Instead, it’s a beaming, shimmering light of hope because you can do this.Thank you for tuning in and don’t forget to subscribe and visit www.weightlossweightloss.com/podcast for show notes and a surprise for you

Starting to work and commit to a nutrition plan for weight loss can sometimes be intimidating especially for beginners who have the intent but have minimal ideas on how to start it. Here are 7 ways to know if your nutrition plan is working. 1. You feel satisfied after meals2. You have more energy. 3. Your clothes feel just a little looser (or tighter)4. You’re in a better mood5. You’re stronger and have more endurance6. You can do more work overall. .7. It feels more like a lifestyle than a “diet”What to do next:If you’re tired of being a slave to the scale, here are some ways to start breaking free.1. Add, don’t subtract.Just add so much healthy stuff—water, lean protein, fresh fruit and vegetables—that there’s less room or desire left over for food that doesn’t support your goals.2. Measure—and celebrate—your progress.Look for signs of progress everywhere. Everything counts, no matter how small.Track them.Celebrate them3. Focus on little things.Make mini-goals. Nano-goals, if you want.Thank you for tuning in and don’t forget to subscribe and visit www.weightlossweightloss.com/podcast for show notes and a surprise for you

In my world, weekend overeating was ‘just what people did.’ It felt good to let loose… until I got sick of the regret, guilt, bloating, and extra pounds.The cycle can be hard to break especially if the weekend overeating comes with your socialization plans.Here are the 5 strategies that helped me turn things around.Strategy #1: I aimed for “good enough” instead of “perfect”.Remember: The descent method you follow is better than the “perfect” one you quit. Strategy #2: I let go of my food rules.If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys.These rules take up an awful lot of mental real estate. They also set you up for self-abandonment… aka “the Screw It Effect”. Strategy #3:I gave up on “Cheat Days”.What and when you eat is up to you — and your hunger and fullness cues. No matter what day of the week it is. Strategy #4: I owned my choices (Really. Owned them.)My solution: I started making food decisions by acknowledging the outcome I would expect, based on my experience.   Strategy #5: I stopped rationalizing.Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.My solution: I stopped rationalizing and asked myself why I was really overeating. Weekend overeating was self-medication for stress, stimulation and novelty, and a way to connect with other people.To rearrange your mindset and break the cycle of weekend overeating, try:• aiming for “good enough” instead of “perfect”,• letting go of your food rules,• giving up the Cheat Days,• owning your choices, and/or• quitting the rationalizations. And just like weight loss, the process of changing your habits will have ups and downs. It helps to team up with someone who will support and encourage you.Find a friend, a partner, a trainer, or a coach, who will listen to you and keep you accountable.Friends, that’s all for today's episode.

Episode Title: How to Keep Up With Nutrition and Workout When You Travel In this episode we are going to discuss how you can stick to your nutrition and workout goals while travelling. This is a very common challenge for people who are always travelling or simply for some who are on vacation but still want to keep track of their nutrition and fitness. To successfully work figure out what to prioritize but always be mindful in keeping the balance of the following: QUALITY TIME - I tell all of my clients when you focus less on yourself & a perfectionist mindset and more on the experience; that's what truly turns your goals into a lifestyle.RELAXATIONThe majority of your progress on your fitness journey comes from distressing, lowering those cortisol levels, getting rid of that water retention & just plain R&R MOVEMENT/NUTRITION: Practicing the process of mindful eating will play a big role in this part. PLANNING: Planning ahead will save you from a lot of stress and the urge to over-indulge because you’re on that “I’m on a trip” mindset. Thank you, my friends and that’s all for today. 

Everyone who ever started a weight loss program thought they were ready to lose weight.So why do so many of us fail?  Fact is, most of us dive into weight loss fueled by poor reasons such as concern for body image  and lack of fundamental  foundation. As your Nutrition Coach, I’ll walk you through the 5 foundational commitments for successful weight loss. You should own itYou should go all inNever be afraid to ask for helpLearn to stick to it Work hard for itSo do you think you are finally ready to lose weight?Remember: All bodies have potential.  Regardless of their current state, there is room for improvement and the potential to create a comfortable, happy home.  You know what they say is true, your body is your house. If you truly feel you’re ready to start your weight loss journey, click below to grab our free guide to set yourself up for success.