Posts Tagged ‘lessons for weight loss’

Episode 120: The Four Stages of Weight Loss

Tuesday, April 16th, 2019

Episode 120: The Four Stages of Weight Loss

Are you frustrated because you can’t seem to stop eating?

Stages Podcast 120

I’d like you to take a more detailed look at these times when you can’t stop eating.

Because the way I think about it, you may be making progress that you just can’t see yet.

There are four stages of losing weight. And you need to get through all four of them to be able to eat the way you’d like to eat.

And, if you know about the four stages, you’ll be able to see where you are, understand why you’re there, and keep moving forward.

So, what are these stages?

  1. Stage 1 is when you’ve just overeaten, and you realize what has happened when it’s all over.
  2. Stage 2 is when you’re in the middle of overeating, you see what you are doing, and yet you just can’t get yourself to stop.
  3. Stage 3 is when you are able to see what you’re about to do. You haven’t started overeating yet. You are able to step back and see what is happening. And still, you can’t stop the habit. You eat anyway.
  4. And finally, Stage 4 is when you’re about to overeat, you see what is happening, and yes! You are able to stop yourself! This is big!

So, what we’re going to talk about today are these four stages.

I will tell you why you’re in each one. You’ll learn what you’re likely to do and think at each stage. And, I will help you get a good perspective of where you are, and what’s ahead, so you don’t give up.

Join me as I coach you and teach you a new way to look at your attempts to stop eating without hunger and lose your extra weight.


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 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, plus other gifts. Get them here: http://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 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 105: I’m Back! And Here’s What I’ve Learned!

Tuesday, January 1st, 2019

Episode 105: I’m Back! And Here’s What I’ve Learned!

Join me as I return to my podcast and you, my beloved listener, after a life-changing challenge.

Learned podcast 105

After I went through this challenge, I was able to stand back and see with more clarity, some things about myself.

As I was able to do this, I also realized that much of what I learned can be applied to you as you travel through the challenges of learning to eat and think like a naturally slim woman.

I wonder if you realize how strong you are, and just what you are able to do? It’s so much more than you probably know.

And it’s interesting to think about the way you view this journey. Do you ever think: “This is just too hard! It’s not fair. And I just can’t do it.”

I used to think that too, but this past year has made me realize just how much I was capable of.

Also, no matter what I went though, which I will reveal in this episode, I finally was able to see that I’m still me. I know there are times when you look in the mirror and it’s almost as if you don’t recognize yourself with extra weight.

Rest assured that you are always in there, and you are always you. The essence of you is constant. No matter what you weigh. You are not lost. And this is good news.

And finally, I thought a lot about the difficulty I had asking for help. What this meant about me, and how it held me back.

And then I turned the corner and realized that it’s SMART to ask for help and to know when you need it. And this applies to you too.

If you’re curious to hear my heartfelt message to you about what happened to me, what I learned and how it applies to you, I hope you’ll listen to this coaching session.


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, plus other gifts. Get them here: http://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 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 101: Using These Podcasts as Your Own Private Coaching Sessions

Tuesday, December 5th, 2017

Episode 101: Using These Podcasts as Your Own Private Coaching Sessions

I hope you are loving these podcasts and think of them as private coaching sessions between you and me. That is how I think when I’m recording them for you.

Coaching podcast 101

Many of you have written to me telling me amazing stories of weight lost, habits changed and lives improved, all from listening to these coaching sessions.

And some of you have written to me asking for more help. You love the content of what I’m saying but you have trouble applying the ideas to your own, day-to-day life.

Well, that’s what we will cover today. I will show you how you can take these podcasts and use them to more deeply incorporate what I teach, into your days. This will help you change your eating, thinking and self-care. And of course, this is how you change your weight!

And, if you like things done for you, check out the link below for more information on my Weight Loss Made Real Podcast Study Guide. It’s designed to help you dive deeper into everything I talk about, so you can live the change, not just think about it.

I’ll see you in the coaching session.

Mentioned in this episode: Episode 5: Working on Project YOU: Creating Your Weight Loss Blueprint


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 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, 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.


The Freedom Group

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 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. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d 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! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 98: The Math of Weight Loss

Tuesday, November 14th, 2017

Episode 98: The Math of Weight Loss

Are you baffled about why you weigh what you weigh? Do you just tend to take all the factors that make up weight loss and lump them all together?

Math podcast 98

That’s not how I think about it. I like to look at what you weigh as a very simple, objective equation. Your weight, on one side, is made up of all the different parts of your life:

  • Your food.
  • How you eat.
  • How you think.
  • The choices you make.
  • How you take care of yourself.

Just to name a few.

So if you want to change your number, your weight, listen in as I show you how to view your weight as a simple equation.

And if you want to change the number, you can play with all the parts that make up your life.

Sound complicated? It’s not. Join me as I show you the New Math of Weight Loss. No calculator needed. Promise!


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 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, 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.


The Freedom Group

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 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. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d 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! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

It’s Not in There

Wednesday, May 24th, 2017

it’s not in thereDo you open your fridge every time you pass it?

Do you ever wonder what you’re looking for?

Are you looking for happiness?

For relief?

For a nap?

It’s not in there.

Are you looking for love?

For a friend?

For comfort?

It’s not there.

Are you looking for a better job?

Smaller bills?

A bigger paycheck?

It’s not there.

Are you looking for grateful kids?

For a more attentive husband?

For the answer to what you want to do with your life?

It’s not in there.

Nope.

Nothin’ in there but food.

Only good for hunger.

And some pleasure.

That’s it.

Every Bite Counts

Tuesday, February 7th, 2017

Woman eating bite size portion

“But I’m only eating healthy stuff,” some of my clients protest. “And I can’t lose weight! I’m stuck!”

Great quality, healthy food.

But.

It doesn’t really matter what you’re eating if you’re eating more than your body needs.

We all have systems in our body that aim to keep us at equilibrium.

Balance.

We get signals when we’re hungry, and then we eat to stock up on fuel.

We get signals when we’re no longer hungry, and we stop eating.

When we stop listening to these little, sometimes subtle signals, we take ourselves out of balance.

Out of equilibrium.

We get too hungry or too full.

When we get too hungry we usually compensate by overeating, swinging to the other end of the pendulum.

Geneen Roth used to say that for every restrictive diet we go on there is an equally strong and opposite binge waiting in the wings.

I agree.

So what I see a lot, in between the extreme restriction and the constant overeating, is that some of us are stealth nibblers.

Little tastes of different things. A bite here and a bite there.

Some high quality fuel, some junk.

It doesn’t matter.

What matters is that when we are in this nibble habit, we are eating unconsciously.

My own specialty is passing the kitchen to get water to bring to my office and grabbing a handful of almonds. Healthy, right?

Or after a meal, I’ll grab some dried cherries, or dried papaya. Better than pie, I’ll think.

We pass the kitchen and grab what we left on the counter.

We don’t want to make a phone call, so we open the fridge and have a few bites of leftovers.

We’re tired in the afternoon so we make an apple and peanut butter plate.

But we’re not hungry.

What happens when we eat these little things and our body isn’t signaling us to eat?

We waste the food.

We waste it in our bodies.

Our bodies aren’t asking for a refueling, so we take it in and having no need for it we just store it as fat.

Just that simple.

So it doesn’t matter if it’s baby carrots and hummus or your kids’ French fries… if you’re not hungry, you don’t need it.

And if you eat it, it counts.

If it’s not water, it counts.

I challenge you, for one day, to notice every single bite you put into your mouth.

It doesn’t matter what it is.

Episode 57: Want to Lose Weight? Stop Saying These 4 Words!

Tuesday, January 31st, 2017

Episode 57: Want to Lose Weight? Stop Saying These 4 Words!

Have you ever listened to, or read, the answer to your eating challenge, and thought: “I already know that!”?

Well, if you did, you certainly aren’t alone. But did you know how poisonous those four little words are?

Words podcast 57

Those words keep you searching for a magical solution. Those words keep you stuck looking outside of yourself, instead of inside at what you’re doing, and what you’re thinking.

If you want to end your weight and eating struggle, you’ve got to start by being honest with yourself.

Instead of thinking, I already know that… I want you to be honest and think: “If I already know that, why aren’t I doing it?”

If you’re a regular listener, you know that your thoughts create all your habits and all your actions.

If you want to do things differently, eat differently and even create different moods, you’ll need to start catching yourself when your brain says: I already know that!

And in this episode I will show you exactly how to do this.

Join me, and get more in charge of your thoughts so you can get yourself to really do what you know you should.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 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, 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.


The Freedom Group

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 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. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d 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! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Look at the Big Picture

Thursday, January 26th, 2017

Look at big pictureMaybe you’re one of my readers because you want to lose weight.

So many women do.

But you know in your heart that food, eating and weight are just pieces of the whole big picture of your life.

And if we stay on the surface, and just focus on the pieces, we’re not really solving the bigger puzzle.

Instead, looking on the surface, you may have found the answer to a question like, ‘How do I not raid the refrigerator this weekend when I visit my mother?’

But you didn’t find the answer to the Big Question, which is, ‘How do I lose this extra weight once and for all AND lose the whole problem?’

You don’t want a quick fix.

You want a real, lasting solution.

Who wants to be dealing with the same problem over and over again?

So many of us tend to look at solving the weight loss puzzle as a series of separate, unrelated situations:

  • If only I could learn how to not gain weight over the Christmas break.
  • How can I entertain for work this week and still be true to my eating plan?
  • I need to learn to stop snacking when my kids are moody after school today, when I’m not really hungry.

While each of these situations occurs frequently for many of my clients, it’s not each individual situation that’s our stumbling block.

Our stumbling blocks are the thoughts and patterns that keep showing up and ruling our lives.

And it’s our reactions to these repetitive habits that allow us to take that first unneeded bite, and not stop until the food is gone.

Stop reacting.

Step back from your life.

What seems to come up over and over again for you that derails your best efforts to lose weight?

Well, once you have identified the patterns, start creating some strategies.

Make your own rules for yourself.

You’re in charge.

You are not at the mercy of the world.

Things don’t just happen to you.

Just step back and think.

Put away the magnifying glass and look at the big picture.

Plan.

Strategize.

Prepare for what you know will show up.

Create personalized rules for yourself.

And get back in charge.

Episode 52: The Top 8 Concepts About Weight Loss and Eating that You Learned This Year: What You Need to Know to Succeed

Tuesday, December 27th, 2016

Episode 52: The Top 8 Concepts About Weight Loss and Eating that You Learned This Year: What You Need to Know to Succeed

It’s hard to believe it’s been a year! This is our 52nd episode of Weight Loss Made Real and I hope you’ve enjoyed your coaching sessions.

Concepts podcast 52

With so much material covered, it may be hard for you to organize it all and try to follow the concepts.

So in this episode, I’ve put together what I consider your top 8, most important coaching sessions and concepts. You might want to go back and listen to these again, as you decide what you want to choose to focus on in the New Year.

Here we go with your top 8 concepts:

Concept #1: Clear your path. Learn from your past mistakes. This is covered in Episode 2, Let’s Clear Your Path to Weight Loss Success.

Concept #2: Connect with your body. Here you’ll learn how to eat like a naturally slim person, and you can find this in Episode 3 (How to eat like a naturally slim woman) and Episode 6 (When to start eating and when to stop).

Concept #3: Challenge your thoughts. It’s mind management time! Go back and listen to Episode 7 (Managing your mind to end your emotional eating) and Episode 13 (Understanding and ending your emotional eating).

Concept #4: Check your habits. Your habits either help you or hurt you. Let’s look at what you are doing and what you’d rather be doing. You’ll find this in Episode 11 (Your eating habits).

Concept #5: Working on Project Y.O.U. Do you remember why it makes so much sense to work on your eating, your weight, and yourself in general as if it were a project? Take a listen to Episode 5, called Working on Project You.

Concept #6: Cherish yourself! You’ve heard me talk about self-care, self-worth, and self-esteem. All different ways of saying LOVE! Go back to Episode 9 and listen to How to care for yourself so you can do the right thing.

Concept #7 is all about creating your own tool kit. This is not from a published podcast, but is coming in a future episode. How to put all the things you’ve learned into a tool kit that you can pull out and use as needed to get through Project YOU.

And last, is Concept #8: Banish Your Binges. Here I remind you of some of the things I talked about with Kathryn Hansen, of Brain Over Binge, to help you get rid of those life-disrupting urges to binge. You can find our talk in Episode 8, and can apply what you learn there to binge eating of course, but also to emotional eating and general overeating.

Here’s to another year of growth for you. Keep listening and keep learning. You can do this!


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 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, plus other gifts. Get them here: http://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 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!

What Does Your Extra Weight Look Like?

Thursday, November 24th, 2016

extra weightWhen you’re carrying some extra weight on your body, it’s easy to get used to it. You develop coping mechanisms that allow you to function without being painfully aware of what’s bothering you every minute of the day.

Of course, at certain times you’re more aware of it than usual.

  • Like when you’re shopping for clothes and looking in the dressing room mirror.
  • Or when you’re worried about fitting into an airplane seat without spilling over into your neighbor’s seat.
  • Or when you get winded going up a simple flight of stairs.

But on an everyday basis, if you spend most of your day sitting at a desk, you may not be aware of what you are literally carrying around all the time.

I think it’s good to give yourself a wakeup call. And become sensitive to what it means to have an extra 10 or 30 or 75 pounds on your body.

Look around your house or go to the grocery store and pick out some items that weigh close to the same amount of weight you’d like to lose.

Think of a bag of kitty litter… pick up that 10 or 20 pound bag to see what it feels like.

Look at four sticks of butter, a mere pound. Picture yourself having 40 of those sticks, 10 pounds, stuffed into your pockets all day long.

I’m no wimp but the bags my dog’s food comes in, 25 pounds each, are heavy to lug into my car trunk.

Now, visualize that all day, every day you have extra weight on your body, you are ‘carrying’ something extra with you all the time. Day and night. Up and down the stairs. In all your social interactions. At work.

It’s extra.

You don’t need it.

Physically, things would be easier if you dropped your extra load.

Left it by the curb.

Let go of what was slowing you down and not adding to your life.

Carrying around extra weight all day every day packs a big cost.

Are you willing to keep paying?

This week, I challenge you to look and find some physical equivalent of the weight you’d like to lose.

And put it in front of you.

Carry it around for a period of time.

Become very aware of what that extra weight feels like on your body, and how good it feels to put it down.

Conversely, as you begin to release your body’s extra weight, it helps to look at the physical equivalent of what you’ve lost, to remind yourself of what you are no longer carrying around.

And how much better you feel.

Sometimes we all need a reminder of what we get used to.

We stop seeing it.

We can’t feel it.

Making it physical makes it real again.

And that helps us have the motivation to do something about it.