Weight Loss Without Dieting

2 reasons low carb diets don’t work- what to do instead If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Ultimately what you wantis to not count carbs for the rest of your life- you want to feel in control of your food choices and have the freedom to enjoy bread or dessert on occasion. Stop chasing these diets that are giving you a false sense of control over what you’re eating, and start working on actually getting in control by focusing on your mindset. Here are the main reasons why low carb diets only work for a short time, if at all and what to do instead Carbs aren’t the reason you’re eating too many carbs…your brain is You are thinking carbs are amazing, too good to have while you lose weight You are thinking carbs are the problem, not your overconsumption of carbs You are likely using carbs to help you avoid emotions…when you solve for that, the carbs don’t matter so much Labeling carbs as bad makes them 10x more desirable Here’s a news flash, you can eat carbs while losing weight. It is possible. You can have dessert while losing weight. Eliminating carbs from your diet doesn’t teach you how to be confident around them, it teaches you to want them more What to do instead Calm your desire You want to work on desiring carbs less by changing how you think about them Have a plan in place You want to focus your efforts on how what you’re eating leaves you feeling physically; how do you want to feel? What will help you feel that way? Schedule your indulgences: Indulgences like carbs can be consumed while losing weight Build confidence: The only reason people ever think they need to cut something out of their lives entirely is because they don’t feel confident around that food You build confidence by practicing the last 2 things: Calming your desire Eating the indulgence in a scheduled

3 steps to go from “I don’t know if I can lose weight” to down 30lbs over the age of 45 If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Kathy was skeptical when she decided to come work with me. She was entering retirement from her corporate job and really wanted to find freedom around food so she could just live her life, as well as drop 30+ plus pounds She had lost about 50 pounds and was looking forward to enjoying retirement and her new bod! Know your metabolism First, this is part of the free weight loss diagnosis I provide, you can book yours here: https://www.basicallyitmeals.com/weightlossresistancediagnosis Your hormones and metabolism several drastic shifts in your life, usually in your twenties, when you have kids, your forties and for women again at peri and menopause BUT your eating habits usually don’t change that much beyond age 20. Save for the occasional “diet” we usually don’t make major shifts in how we eat. We like the same foods We overeat at the same times each week We always have a pint of ice cream on the couch at the end of a stressful day So you are eating for a metabolism you no longer have which is part of why you don’t weigh what you want…it’s time for an upgrade! The first thing i do with all of my clients is this: what foods will work for you now (preferences) how much and when to lose weight You can do this for yourself at home by listening to your bodies natural signals! It is engrained in you, you just probably haven’t done it since kindergarten Change your beliefs The mental part of weight loss is both the most challenging and least spoken about aspect, nobody is teaching it! But you have thousands of thought each day about your body, your ability to lose weight, your need for food to help you avoid emotions. The thoughts you currently have are why you weigh what you weigh! Why you eat the way you do, why you are scared to fail at losing weight one more time…they are starting point of what is holding you back Build your confidence around food My goal for all my clients, how I know I have won at doing my job, is for that client to be able to walk into a super bowl party, laden with every single tempting food they can imagine and not fell worried, doubtful or overwhelmed. So when i talked about kathy feeling confused about how she could participate in her families food activities and still lose weight, or do her weekly friend gathering and still lose weight, that is all coming from her lack of confidence around food You likely don’t feel confident that you are in control of what goes into your mouth. You might feel like a victim, like you don’t realize you are eating until after the food is in your mouth, like you couldn't possibly go to a restaurant where everyone else is eating whatever they want and you don’t follow suit How you build confidence is with practice! Think of a skill you have mastered in your life, my favorite analogy is sports. I was a tennis player so I use that a lot. When I was first learning i sucked. I didn’t know how to hold a racket, move my feet, even the rules of the game. In other words I HAD NO CONFIDENCE! And how do you get good at a sport? You practice, usually with guidance of a coach. So you go out and play, and your coach says this is why you missed that shot and what to do differently next time! And you keep growing and getting more and more confident This isnt exclusive to sports, its how the brain works! And you can apply the rule of practice to anything in your life. If you practice it enough you will be good at it and feel confident This is one of the 3 pillars I work on with my clients- I play the role of their coach and they practice!! How you can gain confidence at home is with a simple evaluation: what worked, what didn’t, what will i do differently next time And then practicing that thing over and over

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis What we are talking about today is absolutely crucial to your weight loss success. You must have it before you can successfully lose weight and it will influence all the actions you take in your weight loss journey. I’m going to open with a story about my cat…stay with me because this is a weird opening story. A few weeks ago, our much loved family pet, Twinkie, went missing. He just didn’t come home one day. And I started thinking about all the ways I could find him. I made fliers with a reward, I posted in every "Whether you think you can, or you think you can't—you're right". - Henry Ford Your belief in your ability to lose weight is the #1 predictor of your weight loss success I believe i can do this, even if I am not 100% confident in myself to do it If you are sitting there right now wishing that you could lose weight but also thinking that it’s just not possible for you, taht you don’t believe you can, you will not see success I have had clients tell me repeatedly they doubt themselves, they aren’t sure they can do it…but at the same time they say but I want to believe it, i am believing it, i am working towards believing it… And that is the difference What to do if you feel like you don’t believe Ask yourself why you don’t believe Is it based on past experiences? What do you need to shift in your thoughts to believe even just a little bit? How to use your belief to get started Bridge thoughts I want to believe it’s possible for me It could be possible I am going to take steps towards my goal until I believe its possible Make one clear choice about how you are going to move forward: often what i see is decision overwhelm or indecision. Too many things to try or not a clear path forward I am going to do this for the next 30 days I am going to hire a coach or join a program for this amount of time

3 step guide to turn off the cravings If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis When i was 30 pounds overweight my cravings felt impossible. Like i would never be able to be free of them. I would wake up, try to start the day healthy with a smoothie or whatever diet i was following at the time, but then lunch time would come and I would make a big healthy meal I wasn’t really hungry for….and then the rest of the day I would be thinking about snacks. I might eat a whole box of cookies or an giant bag of chips feel like absolute crap about myself. I just realized this is what people are really struggling with- you feel out of control, like you can’t get enough willpower to stop eating things you know won’t help you lose weight. When i started working on the tools I now teach to my clients to turn off the cravings button, i really got empowered. I stopped thinking about food all day long, i lost the weight and it didn’t feel like an absolute struggle, in fact i didn’t use willpower at all. And i was finally able to enjoy indulgences without obsessing over them So here I am breaking down 3 steps you can take to turn off the cravings button Reflect when you aren’t in it: You have to look at it to know how to solve for it, often times this is the hardest part because there is a lot of guilt and shame built up in you around the eating or food. Likewise you are probably aren’t super conscious during it so you’re not really aware of whats going on Grab a piece of paper and ask yourself questions: When, where and What did I eat? What is driving the craving? An emotion you are trying to avoid or create? How did the food help me at that time? Now that you know when it is going to happen, what you’ll eat and why…make a plan How will you handle it this time? How can you slow down the time so you are more conscious and not so unaware The process my clients follow that really works outside of thought on a more physical level Evaluate This is what i teach all my clients so they can continue to grow and lose weight What worked What didn’t work What can you do differently next time Thank you for joining Like, follow and subscribe for more You’re ready to get unstuck, and lose 30lbs? You are probably struggling with 1 or 3 weight loss resistance types. On your free call with me, you will lean which is your struggle and how to move on from it and start losing weight

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

Couch Side Coffee with Jamie Seeburger interviewed Hayley on all things Weight Loss Without Dieting. To take advantage of the weight loss offer Hayley has, visit: https://www.basicallyitmeals.com/weight-loss-resistance-diagnosis-book-call-PJs If you are a Lake Saint Louis local- visit PJ's coffee in Lake Saint Louis and try one of Hayley's delicious drink specials including her favorite, King Cake Iced Americano with all the flavor of the delicious dessert and none of the sugar or funky ingredients!

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis Get 15% off my favorite real food supplement: https://ancestralsupplements.com/HAYLEY_SOHN 

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis

If you are stuck at your current weight, you are struggling with 1 of 3 types of weight loss resistance. Find out what is holding you back now by booking your free weight loss consultation with Hayley at https://www.basicallyitmeals.com/weightlossresistancediagnosis How to make buffets, parties and tempting meals easy: Recent experience while traveling… Examine before choosing Survey the entire buffet, party, menu, pantry What looks tempting that might actually not be good Pastries at my buffett What do you normally grab that you might not even like that much How do you want to feel after this meal? I used to go in thinking about calories and macros but when something looks good and you want it, and your only reason not to is a lecture about calories you say fuck it real fast

5 habits to lose 30 pounds without dieting Book your weight loss diagnosis call for free now: https://www.basicallyitmeals.com/weightlossresistancediagnosis Planning your day of meals first thing in the morning helps you stay really present with your food choices. Instead of telling yourself youll be perfect, getting really hungry and totally self sabotaging. Drink water: you are so dehydrated when you wake up, first thing you take in needs to be a big glass of water Fatted fasting: this trick balances hunger hormones so you don’t get false hunger and keeps you feeling full for hours. I add 1-2 T of coconut oil to my coffee and wait to eat until I get hungry. I’m full for hours. Start listening- you were socialized out of listening to your bodies hunger cues when you were a kid. But those cues are the key to losing weight and keping it off effortlessly. Focus on your mindset- it’s why you’re self sabotaging, its why you feel stuck, unmotivated, frustrated….its also the secret to feeling freedom around food and living your life white weighing what you want

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis Even though it feels like the weight is creeping up on you... Your hormones and metabolism have changed for the worse... And certain diet habits feel impossible to change... It's 100% possible to lose weight after the age of 45 and I am telling you how in this weeks episode.

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis The scale goes down... But it is right back up again. What gives?  How come it feels like nothing is working? Here's how to get out of this cycle and lose 10 pounds.

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis Good Foods vs Bad Foods... How to lose 10 pounds with a simple swap...

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis You are piecing together your past diet attempts into one in attempt to solve your weight loss on your own. You think you SHOULD know how to do it by yourself...after all, you have all the information you need, right? But it's just not working... How to get over this hump and start seeing success on this weeks episode.

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis Restriction has a unique and terrible effect on your brain. It's a huge reason why traditional diet methods don't work long term. This week I am breaking down how to lose weight without using food restriction and off limits foods.

Find our what type of weight loss resistance is preventing you from lose those 30 pounds. Book your free weight loss consultation with Hayley now: https://www.basicallyitmeals.com/weightlossresistancediagnosis You can see weight loss from even small and simple changes. During this weeks episode, I break down a few habit changes for easy weight loss results.

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis Travel plans coming up and worried you're going to blow all of your hard work? Trying to figure out how to enjoy the special foods while travelling without beating yourself up the entire trip for over doing it? I break down how to travel and lose weight while enjoying the indulgences. This works for me and

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis If you feel like you have gotten off track and need help getting back to losing weight and feeling good, this episode is for you. I break down the 3 steps you need to take to start losing weight again whether you had a long weekend of overeating, you have been off for a few months or you just saw the scale is up 10 pounds.

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis

Get the 10 Pound Weight Loss Cheat Sheet I mention in the episode: https://www.basicallyitmeals.com/10lbsin30daysfreebie

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis Walking and Talking... Sharing my thoughts on Ozempic for weight loss vs achieving the same results in terms of eliminating cravings by working on your brain... This is long term vs short term bandaid. Permanent weight loss results vs temporary.

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis Walking and Talking in this episode! I am pregnant again, which is wonderful...but this time around has been challenging for me. Between morning sickness, nausea, the whole family falling sick for about a month, tiredness, and my brain going all sorts of crazy places...I gained way more weight in the early days than planned. Now, I am getting on track with where I want to be physically and mentally and I am sharing it all with you...

GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet To go along with today’s episode I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Tell me if this sounds familiar… You wake up mad at yourself for whatever you ate last night You vow to do good today, to eat perfectly, to really diet hard today and fix it You look in the mirror and feel disgusted, embarrassed, ashamed You go to get dressed and hate your clothes, you wish you could fit back into those clothes in the back of your closet You get to work and you’re doing pretty good but then you see some snacks or you get stressed and just need some relief…and you really don’t know how to handle it By the end of the night you are eating chips on the couch, totally checked out You feel like you are sabotaging yourself, but really you need to proactively decide how you want to think for the day before it starts. How i teach my clients to do this is with a simple morning mindset check in. You are simply going to ask yourself a few key questions: Where is my mindset this morning? How am i thinking about myself, what i ate yesterday, what i should be eating today? How can i think about today to set myself up for success?

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis

Secret Nutrition Facts nobody knows about. Book your Free Nutrition Consultation and get your road map to weight loss success by visiting https://www.basicallyitmeals.com/ Secret Nutrition Facts nobody knows about. 1. Over ⅓ of Americans over 50 don’t get enough protein, and that number is higher among women. And my ladies- protein helps regulate your hormones and metabolism so it is essential for you after 50. 2. You can't burn fat if you’re not properly hydrated. Drinking water with electrolytes like fresh lemon juice and sea salt can help. 3. Processed fats like hydrogenated oils and seed oils wreak havoc on your metabolism- avoid them by cooking more at home, and avoiding processed and packaged foods.

You have 1 of 3 types of weight loss resistance that is preventing you from hitting your weight loss goals. Book your free weight loss consultation and I will tell you which you have and exactly what you need to do to start losing weight: https://www.basicallyitmeals.com/weightlossresistancediagnosis Holidays can totally derail weight loss efforts and send you into a negative mindset loop You feel bad so you keep eating and the eating makes you feel bad so you eat some more From october 30th to January 1 we end up eating Grocery store filled with goodies Weve got cookies stocked in our house The office is stocked with goodies We’re going to parties outside of actual holidays We are indulging a lot What we really want is to feel in control around the food. To be able to indulge without overdoing it, without obsessing about it. To enjoy some cookies and wine and not see the scale move This is possible I used to love and hate the holidays, it was exciting and worrisome I always had this question in my mind: am I going to blow it? Which made me feel uncertain and in turn i usually did blow it, then i would try to fix it with restriction, and when you don’t feel in control and yuo are trying to restrict to fix the fact that you overate…you are ultimately out of control and constantly selfsabotaging. You have no trust with yourself Now the holidays are exciting, but the food is not a focus of that excitement. It will be there for sure, it will bee great when i eat it, but i’m not thinking about ti otherwise Im not worried about it Im not worried about myself around it Im not worried about what the scale is going to say on January 2nd I know with 100% certainty that i will enjoy some cookies, i will enjoy some wine and the scale will not budge… What is success? In order to succeed this holiday season you need to decide what success is for you. Are you gaining weight, losing weight or staying the same? Make it a conscious choice instead of leaving it up in the air for january 2nd. This puts you in control! What do you want to reflect on on january 2nd as this was a wonderful holiday season? Here are some prompts: I enjoyed cookies, but i never felt regret or guilt because i oveerate them I was really present with my family during our gatherings I got to see some friends i don’t normally see and during those times i was focused on the friend and not on the food or how much i was and wasn’t eating I didn’t feel worried in between or leading up to a holiday gathering I was calm and confident between gatherings I felt in control at parties I felt free around food I was confident stepping on the scale I was excited to get dressed for parties How can you make it successful Based on what you want your weight to do: Create your success plan: Instead of just eating all the things any time they are available, ask yourself which items you love and want to enjoy and which items you are just eating because they are there but you could totally skip For me, i like chocolate chip cookies but I can really skip most other desserts. I like this one dip my aunt makes, and I love cheese and crackers, but most other dips and appetizers, like a bunch of fried items, I can totally go without I enjoy wine, but I hate having wine with desserts, that makes me feel like crap so I know it’s one or the other for me, or I may have like a bite of a cookie if I am having wine Everything else I am likely going to skip entirely Make a daily plan What does your week look like for parties/gatherings? Is there a party today I am going to be indulging at? What will i have and how much? How will i adjust the rest of my day so i can enjoy that thing and not be fuleing more than my body needs? What days will I stick with clean and not have an indulgence? What items are just around all the time and how do I want to think about them? Im scared i will eat it because its there vs I am in control and i am choosing not to have that thing today When you do want to eat something you ahven’t planned for how will you handle it? Just because you said today is clean doesn’t mean your brain wont tell you to eat something Handling it with calm and confidence vs scared, worried, doubtful

Lose 30 pounds faster Here’s exactly what I would do if I were Starting Over in my weight loss journey Book your Free Nutrition Consultation and get your road map to weight loss success by visiting https://www.basicallyitmeals.com/ Here’s what you need to do to lose 30 pounds faster 1. I would sit down with a journal and start asking myself what I am thinking about that is causing me to overeat. You need to know where you are starting to get where you want to go. 2. I would forget all the diet BS out there and immediately start tapping into my body's own wisdom. Your body doesn’t want to be overweight, but you forgot how to listen to its wisdom. 3. Evaluate your mistakes and decide how you want to handle it next time the same things comes up

Lucy stopped focusing on trying to cut out sugar or eating less bread...instead she focused on her mindset around food and she lost 19 pounds in two weeks. It felt like she wasn't doing anything. In fact, her partner even commented it didn't seem like she was dieting, how was she losing so much weight? Mindset for weight loss means effortless weight loss without trying to diet. Book your free Nutrition Consultation to get your road map to weight loss success at https://www.basicallyitmeals.com/

I lost 30 pounds without dieting, here are 3 pieces of advice if you want to do the same. If you want to lose 30+ pounds without dieting work with me. You can go to https://www.basicallyitmeals.com/ to get started. 1: stop looking for the right diet. The more you search for other people's advice about what to eat, the more disconnected you become from your body's own wisdom about what you should be eating. 2. Spend your time focussed on where your mindset is right now around food and your weight, and where your mindset would be if you already lost the weight. Bridging the gap between those two is your weight loss work. 3. What you practice, you get more of…keep that in mind. Let’s go!

Be the first thin person in your family Get your weight loss cheat sheet: bit.ly/cravingsheet Do you want to be the first thin person in your family? About a year ago I had a client come to work with me and she said the weight she lost made her the first thin person in her family. SHe said she was breaking the cycle of obesity in her family. And i truly believe there is a familial cycle of obesity that happens in our families. So if you are overweight, eating in a way that you don’t love and you don’t want to pass those habits down to your kids, here are my 3 tips. 1. Stop listening to all the “diet” “eat this” information, instead start listening to your body's natural signal for when and what to fuel. This might include not listening to your relatives advice about how to eat, breaking your preconceived notions about what losing weight, living in a thin body or eating less actually means. What you want it to mean for you. It might also mean that you need to get to the bottom of someone from your past critisizing you and your weight and deciding how you want to think about that Your body knows better than any guru out there, and it trust me it doesn’t want to be overweight. You might have this idea that your body is working against you to be overweight, this is not true and thinking that does not help you to lose weight at all. Your body wants to lose weight, too. And it has a built in system for doing so. You have to get back to listening to it 2. Change your mindset! Whatever you are thinking about all day long right now is driving you to eat, it’s driving you to eat junk and its driving you to be checked out from your body. Your mindset should effortlessly lead you to eating that causes you to lose weight. You probably think you need to take a different set of actions, like stop eating carbs and start going to the gym every day…but the actions are only part of the picture. You take action from your mindset, so the key is to actually change your mindset and then your actions will change naturally Pretty much all of my clients are action focussed, so when they say this is what I need to do to lose weight this week I ask them and what do you need to be thinking in order to take those actions effortlessly 3. Practice! It’s how your brain learns, it’s how you will lose weight and keep it off. This is not talked about in the diet space…but think about how you learned to play a sport or play a new instrument: you tried and failed and you listened to your coach tell you what worked and what didn’t work and what do differently next time. You don’t know how to weigh 50lbs less than you do right now, you have to learn how to be that weight. What types of food do you eat? How much? How many indulgence do you have each week? Why do you eat those indulgences? This is the process of learning something new and it’s wha you need to apply to lose weight and keep it off

3 Tips if you are starting your weight loss journey in your 50’s And no, it’s not too late! https://bit.ly/hayleysohnplan Lose 10 Pounds with me for FREE! I am actually prepping for a beach vacation right now and if you have been thinking about changing up your weight loss journey i’ve got something for you. If you feel stuck and overwhelmed and you are tired of dieting and suffering and the scale hardly goes down. If you want weight loss to feel easy, to feel like you can live your life and weigh what you want, go to https://bit.ly/hayleysohnplan And join me in losing a few pounds and feeling your absolute most confident! Here are my 3 best tips to help you lose weight despite your hormones or metabolism. You can lose weight even if your hormones have changed and your metabolism sucks. Your body has a built in system to help you weigh what you want, but you forgot how to listen. This system will adjust for changing hormones and metabolism, so yes, it still works in your 50’s. What my clients focus on is resetting their bodies natural weight loss system One of my clients who is about 50, had been through chemo treatments and had thyroid issues was really concerned about her hormones and metabolism. She was not feeling confident about her weight loss journey. She gave herself 6 months to lose 10 pounds she wanted and she lost it, you guys, in 2 weeks. And she never gained it back Because she was able to tap into her bodies natural system for weight loss 2. You aren’t making good food choices and that's not because you don’t want to, it’s because you’re missing a piece of information about your brain. Simply planning your meals ahead of time can have a great impact on your weight loss journey. One of my clients is about 50 years old, and isn’t super active. She is so great at planning and evaluating though and despite her hormones and metabolism,. By thinking ahead, planning her indulgences and tracking she was able to lose 19lbs in two weeks. 3. You don’t need to fix all your bad habits at once, choose one and start there. This is where so many of you are flubbing up. You are really focussed on everything that isn’t working, and things that aren’t working that are out of your control, such as your hormones and metabolism. One of my clients had a medical history and was struggling hormonally, metabolically, she was working full time, never had time to workout and when I talked to her she was freaking out about it all. How would she overcome all these hurdles and lose weight. I said we aren’t going to tackle any of those. We are just going to focus on one thing that is in your control. That thing was stress eating. She just focussed on managing her stress without food. She realized she was way overeating all because of stress and that when just focussed on what she could control she lost 8 pounds in two weeks. She said it wasn’t hard and that was after a year of trying to lose weight and not seeing any success!

https://bit.ly/hayleysohnplan Lose 10 Pounds with me for FREE! I am actually prepping for a beach vacation right now and if you have been thinking about changing up your weight loss journey i’ve got something for you. If you feel stuck and overwhelmed and you are tired of dieting and suffering and the scale hardly goes down. If you want weight loss to feel easy, to feel like you can live your life and weigh what you want, go to https://bit.ly/hayleysohnplan And join me in losing a few pounds and feeling your absolute most confident!

Connie spent 40 years dieting with no lasting success. Her weight was something she always struggled with. When Connie decided to take a different approach to her weight loss and ditch the diets she really began to see success. This is Connie's journey from failing at weight loss to finding lasting success by focusing on her mindset.

the billion dollar diet industry doesn't want you to know these Seven truths about weight loss.. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. Diets aren’t the answer. They want you to think that they are, but if they were the answer then the weight problem wouldn’t exist anymore, would it? My goal for each and every one of my clients is to NOT NEED me anymore…instead of creating dependence, I create independence Random people on the internet don’t know more about how much and what you should be eating than you and your body do. You are out there asking everyone but yourself what you should do to lose weight. The secret is you already know, your body knows, you just need a coach to show you the path If you don’t weigh what you want it’s because your primitive brain is making food decisions for you from a place of survival mode. There is a process to getting you our of survival mode so you can make food choices that will help you lose weight and stop self sabotaging You have to use your human brain, prefrontal cortex, to make food decisions. When you can tap into the part of your brain that has the ability to plan ahead and set goals, the part that wants tto lose weight to make food decisions then the weight can begin to come off Plan for the times when your brain will tell you to eat all the food instead of pretending like it won’t happen today. This is a huge mistake you are probably making. You eat a huge bag of chips on the couch every night and every morning you wake up and tell yourself last night was the last time…when you handle it that way you don’t learn how to stop. You pretend that “knowing better” will help you get through it next time when it won’t. You need to think about the times when you are eating out of control, ask yourself good questions and make a plan for it. How you lose the weight is how you’re going to keep it off…aka if you lose it by restricting and dieting, that’s what you’re going to have to do for the rest of your life to keep it off. Ask yourself how you want your life to look when you have lost the weight. What kind of relationship do you have with food, with your body? Do you workout, what do you eat, how do you eat? That is what you need to start doing now Your mindset is so powerful for weight loss, tap into it What you think about shows up in your life. If you are thinking weight loss is hard, you aren’t capable of doing it, youll never be able to stop self sabotaging…then that is what you are going to get How can you flip those thoughts to believing in yourself? Now repeat that

5 ways to tell if you are an emotional eater Overcome emotional eating: bit.ly/cravingsheet You might be an emotional eater but not realize you are. Which means, you might not be able to lose weight and have no idea why you can’t get yourself to stop eating. When i say “emotional eater” that doesn’t mean you have to be crying into a carton of ice cream. What it does mean is that any type of emotion, positive or negative, could be driving you to eat. If you suspect you are, or you want to learn how to move forward if you are this is a great episode for you. When you feel X you eat You know for sure you get stressed out at work, you’re grabbing something from vending machine. Had a busy day, ice cream on the couch after everyone’s in bed will help you decompress. These are classic emotional eating signs because you are literally avoiding emotion with food. You feel a strong emotional tie to food Someone just mentions chocolate cake and you get excited, anxious, now that’s all you can think about. You know when you have a bad day, food will help If you have a crap day and immediately start planning all the foods you’re going to eat to feel better than you’re an emotional eater You use food to self sooth or get through certain situations You consider food to be self care or love. You “wake up” after having eaten a lot and you’re not sure what happened If you are ever so checked out that you don’t remember eating If any of these rings a bell, a great piece of advice I can offer is to download the worksheet I have for you. This will help you gain some insight about your emotional eaing habits and how you can begin to take control of them!

GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet If you are the person who tells yourself you look terrible so you should lose weight, you need to be better, youre bad because of the food choices you make, you need to look better all in an effort to lose weight Many of us try to beat ourselves into weight loss What you practict you get more of You are practicing being mean to yourself, Put this into a model and what does it look like T: you look terrible you need to lose weight F: shame A: hide from yourself, dont pay attention to your mind/emotions, ignore yourself, eat without paying attention Practicng beating yourself up isn’t goint to suddenly lead you loving yourself and feeling happy Whatever you are doing now to lose weight is what you are going to have to continue to do to keep it off: how you get there is how you will be there Self fulfilling prophecy Telling yourself i just cant figure it out, i never keep it off, i always eat when i shouldn’t, i cant give up my netflix and snack habit…guess what? You are going to keep getting that How to turn it around, especially if you are using negative thoughts to keep lose weight How to begin being positive If you are negative now you can’t just jump to being positive, you need to just take one step at a time, go from negative to neutral How to drop your old habits Habits are the actions you take from the thoughts on repeat in your mind…to interrupt your habits, you must interrupt your mindset Its not 7 days or 21 days to break a habit, it’s discovering your mindset, and moving it forward When your mindset changes, your actions change and pretty effortlessly The one step you can take today Know wher you are now! Don’t hide from it Get out your journal and ask yourself what you are thinking about now that is causing you to eat. You will get good answers How can i shift this forward to be more neutral

The Biggest Mistake You’re making to lose weight and how to fix it GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Hi, my name is Hayley Sohn and I am a Nutritionist and Brain Training Weight Loss Coach. I teach my clients how to lose 10lbs in 30 days without dieting by wiring their brain to eat less. This might not even sound like something you need help with because it is so engrained in you to lose weight by focusing on your actions However, focusing on your actions to lose weight is the biggest mistake you are making in your weight loss journey and there is actually a simple fix for it. Effortless weight loss happens when you make the shift i am going to teach you in this episode This is what my clients work on with me in my program each day. What is happening now and Why its not working: This is how weight loss usually looks: Clothes don’t fit and you are unhappy with how you look Choose a diet you are going to follow- you focus on the foods you can and cant have Start out monday with the best of intentions By 5pm you are using willpower to try and not eat the chips and queso you usually have You are stressed out, asking yourself what is wrong with you that you want to eat all these things that wont help you lose weight. Youre trying to stay excited and motivated to lose weight but you just really need something to help you check out from the pressure and overwhelm you’re feeling You keep reminding yourself to use willpower- if you can just hang on and not eat until you go to bed tomorrow will be easier… Maybe you do hang on, maybe you hang on for a month and the scale goes down. But you don’t feel like anything has changed or gotten easier. You feel exhausted and you still want to eat the chips and queso THis is the style we use to lose weight and what is happening is we are focused on our actions only. And i will explain why that doesn’t work We are taught to lose weight by changing our actions. And indeed, certain actions will cause you to lose weight…but you just can’t get yourself to take those actions. Why? Because there is actually something the precedes action, something that causes you to take the actions you are taking. It goes like this: you have a thought, a sentence in your brain and each thought has an emotional reaction, a physiological response to that thought, you actually feel emotions in your body. From emotion, from the feeling you have in your body you take action and actions create your results. Such as you lose weight or you don’t lose weight. So before we take action we have a thought that creates an emotion that causes us to take action So telling yourself to just take this action or that action when we are actually thinking “there is no point because it never works” and feeling despair will not lead to effortlessly eating less because that action does not align with that emotion. The actions that align with despair are giving up, eating all the snacks in the house, eating even when you’re not hungry, not exercising and those will result in the scale going up and further proving your point trying to eat less doesn’t work So if there is always a thought and emotion that precedes every action and you are trying to force yourself to take actions that don’t align with your current think you are probably getting into willpower, pressure, stress The problem is those emotions are a lot of work, we run out of the energy needed to keep going with them. So when we lose weight from this place it often doesn’t last What you need to do: This is how it can be: You decide to focus more on your mindset around food than the food itself. You don’t tell yourself you cant eat this or that or try to restrict yourself to a number of calories You simply begin by telling yourself your thoughts and emotions are your number one focus, you stop obsessing over all the foods you can and cant have You start to be able to move from doubt and regret each morning into calm and confidence. No matter what happens today you know you can handle it Food choices are way less dramatic, you are able to listen to your bodies signals and let them lead you in your food choices. Your brain starts to quiet down about food. You don’t need willpower because you have confidence The scale starts to go down but you feel like you haven’t really changed that much…it has all been really effortless. In order for your actions to happen naturally you have to work on the thoughts you are having and the emotions those thoughts are creating. This is what my clients are doing when i tell you that they lost weight and didn’t feel like they changed that much…what happened was they changed their thought which changed their emotion which created a different action for them effortlessly so they were able to eat less without it being a struggle or go to a buffet and feel amazing and still lose weight. Here is what mine looked like when i was losing my postpartum weight: Instead of: Cutting out carbs Eliminating sugar Not stress eating Drinking a lot of water Going to the gym Making my husband diet with me I did this: What thoughts are going to create confidence, calm and certainty for me as I lose weight after having a baby? I want to lose weight I genuinely do not want to stress eat because it will cause me more stress I want to handle my stress with breathing and walks I know i can do this, I have done this before and this time will be no different With the emotions of calm, certainty and confidence i effortlessly took these actions Slowed down when i felt stress and addressed the stress instated of looking for food Made a daily food plan and committed to sticking to it Listened to my bodies natural signals for hunger and satiety Got outside and moved around with my baby Made sure i was drinking water Took it slow and evaluated: aka didn’t beat myself up if the scale didn’t go down And i lost 10lbs in a month

GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet

Perfectionist eating GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet As a thank you for listening I created a freebie for you One thing almost everyone I talk to struggles with is eating things you don’t actually want to eat. You feel like the day is going great and then bam, breakroom cookies pop up. Or it’s 3pm and you are crushing chips and queso before they have to pick up the kids from school. OR you feel super out of control around tempting foods, or don’t realize they were eating until the entire bag of chips is gone. You think you are the problem, we need more willpower or to be more strict, but none of that actually works. So i created a worksheet to help you not only prepare for the unexpected moments like the breakroom cookies, but feel in control during even those times you haven’t been able to get in control of for years. GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet I am sitting here eating lunch and I realized my lunch is kind of gross! I packed it myself but like it is seriously not a proud moment So I thought I would pop in and talk about perfectionist eating If you want to live your life and weigh what you want…eating like a perfectionist will not get you there Perfectionist eating is an extension of all or nothing thinking I either eat perfect Or i eat everything When you can’t eat perfectly you say F it and just eat all the things And how often are you able to have complete control and eat perfectly? Look at the scale and it will tell you how often. If you don’t weight what you want, then never. In order to drop the perfectionist eating and consequently the overeating you must: Make a plan Making decisions ahead of time allows you to plan to be messy, not perfect and have indulgences The goal of this plan isn’t to punish yourself if you aren’t perfect and don’t follow it but to show you the areas where your brain really wants to eat so you can work on that with my next tip Manage your brain around wanting to eat off the plan Breathing Practice practice practice

My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com I have told this story many times here before, but I am breaking it down into a few lessons here on today’s podcast. Lessons i learned in 5 years of NOT losing weight Diets don’t work As a nutritionist, i was trained in prescribing diets. Knowing the exact macros, calorie counts, food lists that would equal weight loss When i was 30lbs overweight i was doing all the diets but I Felt more out of control than ever before Was eating more than ever before Thought about food all the time I realized it didn’t matter what “diet plan” i said i was going to follow…because my brain and my mindset were setting that diet plan up to fail and i didn’t know how to begin to fix it When i finally dropped all the restrictive diets and began to focus on my mindset in a productive way i saw the weight fall off You can eliminate emotional eating in a pain free way I remember thinking one day as I laid in bed eating cheetos feeling super stressed and out of control (hello, I’m working full time as a nutritionist and running a healthy meal delivery service, like what am I doing) that i didn’t want to give up food as my emotional support system The thought of that scared me One of my clients refers to all of her past dieting as “suffering” and a huge part of that is when food is your emotional support system and you sort of yank that out from under yourself with a restrictive diet you are left with no tools to handle your life, your stress, anxiety, without the food. Its scary, its feels like suffering So i really focussed on learning how to deal with stress without food, learning how to deal with boredom without food, learning how to deal with anxiety and not eat When i focussed there all of the sudden i could eat less without pain, without feeling like i didn’t have a way to deal with my life Emotions are important Almost everyone i speak to who wants to lose weight tells me this: I want to feel something other than what i am feeling daily right now Yet!! They also tell me they aren’t very emotional and they don’t understand where emotions come from I used to not consider myself an emotional person, but really i just didn’t understand emotions, how they work and their role in our lives Plus, one universal law: you have emotions whether you realize it or not, they are created by your thinking Emotions don’t happen to you, you create them. Even if you don’t think you are experiencing or creating emotions for yourself, you are When you can harness thinking, you can take control of your emotions and start to FEEL the way you want to feel everyday! Effortless Peaceful Confident Happy Actions don’t work Yes, ultimately actions will get us the result we want…if we eat less we will lose weight. BUT what we all try to do is decide the actions we will take and then take them even though we are feeling doubtful, overwhelmed, pressure, stress, anxiety… When you do it that way you have to use willpower: the actions don’t feel good when you take them and you can’t keep them up Your mindset is everything Mindset isn’t abstract; There is a clear process for creating a mindset that will help you lose weight When you focus on your mindset, this impossible weight loss game suddenly happens and it feels easy and natural You are not set in your ways, you can change your brain If you practiced your golf swing wrong from childhood to your 50’s would a golf instructor say oh im sorry, that is set in stone you won’t be able to change it? No because our brain is elastic, its always capable of learning something new and undoing something old Years ago scientists thought your brain was set in stone by age 18, then it was late 20s and recently I read that your brain is actually never set in stone What I think personally is that we have thought process we use. The longer we use them the more practiced we are at them, the more challenging they are to undo and begin doing something else. It is never impossible Exercise because you want to not because you have to “have to”, need to, should, trying need to be swapped for want to, have, gratitude When you tell yourself “I should lose weight”, does that make you feel ready to go out and do what what you need to do to lose weight? No? Then why are using that sentence to try and create the actions needed to lose weight? Odds are you are using “have to”, need to, should, trying in with any weight loss and diet attempts. They are not effective. Why? Because they don’t generate positive emotion Swap those for I want to I know how I am capable of I already am Im grateful for I already have This isn’t semantics. This is mindset

Willpower vs Confidence I posted a picture in my stories of some food I was eating the other day and I got this message from an Instagram follower simply saying “willpower” And I replied “never! Confidence” And it got me thinking about the difference between these two when it comes to weight loss My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com I used to use willpower. Every morning i would wake up and tell myself Today is the day i have enough willpower to not want to eat handfuls of cereal out of the box To not overeat dinner To not snack until i felt sick and it was time for bed I would make a ridiculous diet plan for myself And then 3pm would roll around I would be exhausted from the day Hungry from my diet and i didn’t know how to handle it I believed i had no control over my desire to eat other than just “trying not to eat” and i would tell myself that- i have to try not to eat all the crap But trying wasn’t enough Telling myself i wanted to but i can’t wasn’t enough Telling myself it was gross, it was bad, it just never was enough Ultimately i still wanted to eat all the time, i was still thinking about food all the time Willpower for weight loss This is our go to…why? Two big reasons Becasue its what we are told we need Because we lack belief in our ability to not want to eat something C T: I have to use every ounce of willpower i have to not want to eat this food, i can’t not want to eat, i want to eat it but i can’t F: willpower A: think about food all the time, tell yourself you wont eat it, make up diets excluding foods, skip social events R: you still want to eat the food The results of using willpower You still want to eat the food Sometimes you might not eat it, but ultimately you always feel like you want to If you dont eat it, if you drop weight, you ultimately cant keep it up You feel out of control You never feel like you are in control of your desire to eat or your weight You never learn to not desire food! Food will always be the only thing that can help you in the way it is helping you now Help you unwind, disconnect Help yuo destress Help you with anxiety Be the thing you love to have on the couch after your kids go to bed Be the thing you obsess over Essentially, you are always going to have the same relationship with food that you do now Confidence for weight loss When i realized there was an alternative to using willpower to lose weight i began to focus on building my confidence around food What this looks like C T: i want to feel confident around food, here are the areas where i already feel confident around food, this is a huge reason i believe i can feel confident around food, feeling confident around food is possible for me T: now its- you can put any food in front of me and i am in complete control of if i eat it or not, i don’t desire foods i don’t want to desire, i never overeat, i don’t eat if im not hungry F: confidence A: don’t overeat, don’t eat when not hungry, don’t think about food when im not about to eat, i easily listen to my body signals and eat only for that R: i can weigh what i want with ease, i know that how i feel about food and around food are within my control I now have a completely different relationship with food than i did before This picture of some tempting food that i previously would have had to use willpower to get through was not like that for me at all. I was enjoying time with my family, there happened to be food there. I wasn’t thinking about it, worrying, obsessing, counting, i was just there enjoying

Does losing weight have to be hard? My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com Shout out to ashley! She lost a pound in a week This was sparked by a conversation i had with my parents about my postpartum weight loss, and so many conversations I have had with you about what the process of losing weight looks like. I was at the pool with my baby and my parents the other day and they were saying you lost the weight so quickly, you don’t look like you just had a baby. How did you do it? Was it hard? I said no, i didn’t work hard to do it. It got me thinking about the idea of working hard to lose weight vs working confidently So many of us think- I know i have to work hard if i want to lose weight… But what if weight loss just feels natural and relaxed? So that’s what we are going to dive into today When weight loss is hard work You think in order to lose weight it has to be hard, a punishment of sorts, that you are going to struggle because you are used to or want to overindulge right now. The idea that you have to give up things you enjoy to lose weight and go to the gym and do things you don’t enjoy to get there… I want to point out that being overweight, overeating all the time, using food to manage your emotions is hard! You are already in the hard, why not make losing the weight something you enjoy! That is a mindset. T: i have to work hard, I am going to struggle, its not going to be fun or easy, i will have to sweat and deprive myself F: struggle, doubt, overwhelm, willpower, deprivation A: gym, restrict, cut out foods you like, eat super clean R: what do you learn when something is hard? What is the result of weight loss is hard? You can’t maintain it The process isn’t fun You dont enjoy it, you don’t show your brain that eating less can enjoyable You are pulling in two opposite directions The pendulum My postpartum weight loss journey I want to preface this by saying that i used to lose weight with “hard” I worked out like crazy I was super restrictive or diet mentality I was also very judgemental of others at times None of it was fun and none of it was successful….i was always working! I never could just relax and live my life I focussed on slowing down and listening to my body, an opportunity to reconnect, i was excited to do it, i committed to not using food to help me deal with stress or other emotions, working out was not a part of it, there was no specific diet a part of it although i did make decisions ahead of time and stick to them It was fun, exciting, self love, confidence, calm No sweat, no tears, no punishment I practiced patience with my body and always said if it doens’t feel right or if it feels like too much I will back off….but the way i lose weight and the way i teach my clients to lose weight never feels that way. It feels like slowing down to listen to your body and eat for those natural signals and releasing all the thoughts taht don’t serve you to feel good physically in your body So what can you do at home to release the hard and embrace the calm? What would weight loss look life for you if you used calm instead of willpower? Plan ahead today…follow through on those decisions. Reach out to me…i will show you the path! www.basicallyitmeals.com

Hangry- how to handle it without eating everything My name is Hayley Sohn, I am a nutritionist and brain training weight loss coach specializing in helping women lose 30lbs in 90 days without dieting by eliminating emotional and stress eating. Work with me: basicallyitmeals.com Shout out to Ashley! She lost a pound in a week! Defined as Being irritable or angry due to hunger Is it a real thing? Low blood sugar My dad talking about playing 5hr of sports without food, very lean Nowhere in there was there anger… Angry is the result of a thought in you brain, by conscious or unconscious you do have control over it For most of us who have plenty of fuel on our bodies, two options Unbalance blood sugar- your body can’t tap into fat Hunger might come on without physical necessity It may feel strong Its your mindset around hungry You are feeling the physical sensation of hunger and having a lot of thoughts about it Those thoughts create angry, irritable, anxious, fear…whatever that might be The important thing to figure out is what is your hunger mindset? Here are two examples of mine When I got hangry on the bike ride Situation Thoughts i went into Action: Ate a lot of popcorn unnecessarily Result: What i learned from it The stadium hunger: What happened and how I handled it How is Hangry affecting your life? What is the result of feeling Hangry? C: feel hunger T: I can’t stand this, I need to eat now, this is not comfortable, I want to eat F: feel angry, anxious, irritable A: don’t make rational food decision, eat more than you are hungry for, eat fast, don’t listen to body, be rude to other people R: scale up, and you don’t learn how to have a better relationship with hunger When you can’t handle your hunger are you going to be able to lose weight? What to do about hangry Expect it Less fear More feeling prepared Make a plan for it How will you handle it when it happens When it comes: Deep breaths Be with it, not avoiding it Birthing class example Describe to yourself the physical sensations