Posts Tagged ‘how to lose weight’

Episode 141: Take a Deep Dive for Lasting Change

Tuesday, September 10th, 2019

Episode 141: Take a Deep Dive for Lasting Change

If you aren’t satisfied with your current weight or your eating habits (emotional eating and habitual overeating) then this podcast is for you.

Deep Dive Podcast 141

I know you’ve tried repeatedly to lose the extra weight and change your eating habits. But it never sticks, does it? That’s because the “solutions” you’ve tried aren’t addressing the root cause.

In this episode I’ll talk about the difference between a surface solution and a root-cause solution. I’ll talk about why you need to take a deep dive into your issue if you want to achieve lasting change. And I’ll share three steps you can take to get different results and create a better future where the whole weight issue is permanently solved.

I can’t wait to share these 3 steps with you!


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will talk about and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help.

The Freedom Group is a comprehensive, structured coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members. This is a monthly membership and you can stay as long as you wish. I’d love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, you’ll love this workbook!

Collection 1 is all about Episodes 1 – 52, and it contains these great features:

  • Easy-to-read summaries of all the main, most important concepts from each podcast episode.
  • Room for you to take notes that are relevant to you and your life, right there alongside the summary notes.
  • A direct link to each episode for your reference and so you can easily listen while you read the summaries.
  • An action step for each episode, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, I’d so appreciate it if you would leave me an honest rating and review on Apple Podcasts at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in Apple Podcasts a lot!

Here’s how to rate and review on Apple Podcasts: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 140: Three Ways to Get the Weight Loss You Want

Tuesday, September 3rd, 2019

Episode 140: Three Ways to Get the Weight Loss You Want

In this podcast I’m going to show you how raising your standards in three specific areas of your life will give you what you want: normalized eating, better moods and less stress, and much better self-care. And that combination allows you to feel good – without turning to food – which results in the weight loss you want.

Get the Weight Loss You Want Podcast 140

You’ll discover where your standards originally came from, how to know if you have high enough standards for yourself, and how your current standards are affecting your life.

The body and life you have today are a result of your standards. If you want different results, you need to up level your current standards in three areas.

I’ll walk you through the standards my Freedom Group members learn to create for themselves in order to reach their weight loss goals, end their emotional and overeating, and lose the whole struggle for good!

You may also want to listen to Episode 84: What are Your Values. Your values are what determine the standards you set for yourself. You decide what is important to you and those are your values. And usually, your standards follow your values. Or do they?


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will talk about and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help.

The Freedom Group is a comprehensive, structured coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members. This is a monthly membership and you can stay as long as you wish. I’d love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, you’ll love this workbook!

Collection 1 is all about Episodes 1 – 52, and it contains these great features:

  • Easy-to-read summaries of all the main, most important concepts from each podcast episode.
  • Room for you to take notes that are relevant to you and your life, right there alongside the summary notes.
  • A direct link to each episode for your reference and so you can easily listen while you read the summaries.
  • An action step for each episode, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, I’d so appreciate it if you would leave me an honest rating and review on Apple Podcasts at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in Apple Podcasts a lot!

Here’s how to rate and review on Apple Podcasts: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 75a: Podcast Study Guide Now Available!

Saturday, June 10th, 2017

Episode 75a: Podcast Study Guide Now Available!

I receive so many letters asking how you can take all the information I teach in the podcast episodes and apply it in your own life. That’s why I’ve created this Study Guide – to help you do just that.

Podcast study guide podcast 75a

Do you love the Weight Loss Made Real Podcast?

Good! Because I’ve created something for you that will make your listening experience even better.

If you love the podcast BUT…

  • you’re struggling to take what you hear and turn it into action, despite being a loyal listener…
  • you tend to forget what the main take-aways were from your favorite episodes because you can’t find your notes…
  • you wish you had a go-to reference you could pull out and read when you’re facing an obstacle…
  • you want to learn this material on a deeper level…
  • you’re overwhelmed when trying to find which episode has what you need, when you need it…
  • you find yourself frustrated that you’ve listened to a whole episode and then realized it wasn’t the one you were looking for…

…then this PODCAST STUDY GUIDE was created for YOU! Take a look at the FREE SNEAK PEEK HERE.

This study guide will be a great aid to your weight loss journey!

Read more about it and get your copy of the Weight Loss Made Real Podcast Study Guide here.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help.

The Freedom Group is a comprehensive, structured coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when weíre accepting new members. This is a monthly membership and you can stay as long as you wish. Iíd love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, youíll love this workbook!

Collection 1 is all about Episodes 1 ñ 52, and it contains these great features:

  • Easy-to-read summaries of all the main, most important concepts from each podcast episode.
  • Room for you to take notes that are relevant to you and your life, right there alongside the summary notes.
  • A direct link to each episode for your reference and so you can easily listen while you read the summaries.
  • An action step for each episode, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desiredÖ and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, Iíd so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 52a: Podcast Study Guide Now Available!

Saturday, December 31st, 2016

Episode 52a: Podcast Study Guide Now Available!

I receive so many letters asking how you can take all the information I teach in the podcast episodes and apply it in your own life. That’s why I’ve created this Study Guide – to help you do just that.

Podcast study guide podcast 52a

Do you love the Weight Loss Made Real Podcast?

Good! Because I’ve created something for you that will make your listening experience even better.

If you love the podcast BUT…

  • you’re struggling to take what you hear and turn it into action, despite being a loyal listener…
  • you tend to forget what the main take-aways were from your favorite episodes because you can’t find your notes…
  • you wish you had a go-to reference you could pull out and read when you’re facing an obstacle…
  • you want to learn this material on a deeper level…
  • you’re overwhelmed when trying to find which episode has what you need, when you need it…
  • you find yourself frustrated that you’ve listened to a whole episode and then realized it wasn’t the one you were looking for…

…then this PODCAST STUDY GUIDE was created for YOU! Take a look at the FREE SNEAK PEEK HERE.

This study guide will be a great aid to your weight loss journey!

Read more about it and get your copy of the Weight Loss Made Real Podcast Study Guide here.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help.

The Freedom Group is a comprehensive, structured coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when weíre accepting new members. This is a monthly membership and you can stay as long as you wish. Iíd love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, youíll love this workbook!

Collection 1 is all about Episodes 1 ñ 52, and it contains these great features:

  • Easy-to-read summaries of all the main, most important concepts from each podcast episode.
  • Room for you to take notes that are relevant to you and your life, right there alongside the summary notes.
  • A direct link to each episode for your reference and so you can easily listen while you read the summaries.
  • An action step for each episode, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desiredÖ and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, Iíd so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 25a: Podcast Study Guide Now Available!

Sunday, June 26th, 2016

Episode 25a: Podcast Study Guide Now Available!

I receive so many letters asking how you can take all the information I teach in the podcast episodes and apply it in your own life. That’s why I’ve created this Study Guide – to help you do just that.

Podcast study guide podcast 25a

Do you love the Weight Loss Made Real Podcast?

Good! Because I’ve created something for you that will make your listening experience even better.

If you love the podcast BUT…

  • you’re struggling to take what you hear and turn it into action, despite being a loyal listener…
  • you tend to forget what the main take-aways were from your favorite episodes because you can’t find your notes…
  • you wish you had a go-to reference you could pull out and read when you’re facing an obstacle…
  • you want to learn this material on a deeper level…
  • you’re overwhelmed when trying to find which episode has what you need, when you need it…
  • you find yourself frustrated that you’ve listened to a whole episode and then realized it wasn’t the one you were looking for…

…then this PODCAST STUDY GUIDE was created for YOU! Take a look at the FREE SNEAK PEEK HERE.

This study guide will be a great aid to your weight loss journey!

Read more about it and get your copy of the Weight Loss Made Real Podcast Study Guide here.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help.

The Freedom Group is a comprehensive, structured coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when weíre accepting new members. This is a monthly membership and you can stay as long as you wish. Iíd love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, youíll love this workbook!

Collection 1 is all about Episodes 1 ñ 52, and it contains these great features:

  • Easy-to-read summaries of all the main, most important concepts from each podcast episode.
  • Room for you to take notes that are relevant to you and your life, right there alongside the summary notes.
  • A direct link to each episode for your reference and so you can easily listen while you read the summaries.
  • An action step for each episode, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desiredÖ and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, Iíd so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Are You Cheating On Yourself?

Thursday, July 17th, 2014

CheatingIt could have been worse.

Is that what you’re telling yourself?

When you are following a plan to lose weight, get healthier, get more fit, or even to be happier… and you aren’t really following your plan… what do you tell yourself?

I cheated.

I fell off the wagon.

I had to start over.

But, it could have been worse.

In fact, you tell yourself, in the past, it definitely would have been much worse.

Ah, here is the dilemma.

Yes, it could have been worse.

But it also could have been better.

So you’re not cheating, but you are cheating yourself.

By not reaching higher.

By not expecting the best of yourself.

And by letting yourself off the hook at the drop of a hat.

Don’t confuse what I’m saying with beating yourself up for not doing well.

There is absolutely no upside to beating yourself.

But, there really isn’t an upside to giving yourself the easy way out.

To going right to this over-used excuse.

When you cheat yourself out of doing your best, that will keep you marching in place. Going nowhere.

So here’s what I suggest:

You fall off your plan.

Get up.

Figure out what happened.

No beating.

But no excuses either.

And get moving.

Because to move ahead and get results, you need to go for better.

Sleep: The #1 Simplest Thing You Can Do To Lose Weight

Wednesday, November 20th, 2013

sleepLack of sleep has been proven to actually cause weight gain in several ways.

It’s such a simple thing.

Yet so many of us are sleep-deprived and pay no attention to what effect this has on our lives.

We think, so, we’re a little tired the next day. Nothing that a Diet Coke or a coffee can’t fix.

If you are one of many millions of women who struggle to get to their natural weight, the simplest and best thing you can do to start is make sure you get enough.

Lack of sleep has a profound effect on the way your brain functions. And that in turn has a major effect on how you eat.

Women who sleep less than 7 or 8 hours a night demonstrate a preference for higher calorie food and eat a greater number of calories for the day. This is because the reward center of the brain is more active with less sleep, and it responds more to high-calorie food.

With less sleep we make more poor choices. Our desire for junk food increases.

With less sleep we burn less calories, about 5% less to be exact.

And we also eat more, about 20% more calories!

We crave more, too… it’s not our imagination. Our levels of the hormone ghrelin are increased, and that hormone is what gives us our appetite, and increases our fat production.

At the same time, our levels of the hormone leptin are decreased. This hormone tells us when to eat. So when it’s lowered, it tells us we need food for energy. When it’s high, it gives us the signal that we’re full. So being lowered from lack of sleep causes us to feel hungry even after we eat.

Weight loss is complicated.

There are so many factors involved.

There is your brain, your emotions, your physiology, and what you eat, how much and when.

But even with all these factors, if you were to take care of this one foundational element, you’d be far ahead of the crowd.

Your body would be running smoothly, as it was designed to. You’d want food when you were hungry…and be able to stop when satisfied.

These signals take some training to pick up when all systems are flowing healthily.

But adding lack of sleep to the mix makes it many times harder than it need be.

And it’s so simple to fix.

If you are getting less than 7 hours of sleep each night, ask yourself why.

Why is it not important to give your body what it needs to function well and fully?

If you do only one thing for yourself right now, let it be that you start prioritizing your sleep.

You will feel an amazing difference in just about every area of your life. And if weight loss is on your list of things you’d love to accomplish, then make getting enough sleep your #1 goal. The weight loss will follow.

Connected, Disconnected, Connected, Disconnected…

Monday, February 1st, 2010

connectedWhen you’re connected to your body, you’re paying attention to your internal guidance system.

It lets you know when you’re hungry, when you’re thirsty, when you’re tired.

Sometimes after years of dieting, we train ourselves to ignore our internal guide.

We ignore our hungers.

We ignore our needs.

We disconnect.

If you’re gaining weight right now, odds are that you’re pretty well disconnected from your body. You’re in the habit of responding to cues all around you, but not from within.

If you’re holding steady and can’t seem to lose weight, you are probably in an alternating pattern of connect, disconnect, connect, disconnect. Sometimes you give yourself what you need, and sometimes you tune out.

If You’re Connected

And if you’re attuned to your body the majority of the time, you’ve probably experienced relatively easy weight loss. You’re in a rhythm of giving yourself just what you need, when you need it, and in the amounts you need.

You’re connected.