Love Life And Lose Weight

Latest Episodes:

How To Break The Habit Of Overeating Dec 27, 2022

Show notes

Losing weight requires you to break the habit of overeating. Like any other habit you've ever broken, you'll need to follow a few steps in order to allow the habit to extinguish and replace it with a different response/behavior that also meets your needs.
The first step to breaking the habit of overeating is to become aware of when, how often, and the physical and emotional environment in which overeating occurs. So you are aware of when you can interrupt the overeating habit cycle from playing out.
Step 2: You'll need to make a plan ahead of time of things you can do or not do when you think you want to eat but you are not physically hungry.
Homework: Make a list of as many situations/triggers as you can think of that in which you know you eat for comfort or relief. Note the environment, too. Is it a delayed response? Were you alone?
Step 3: What do I think eating will give me right now? Can you identify the feeling you believe eating will give you?
Your habit of overeating is trying to tell you something about what is needed in your life. Use this inquiry process to uncover that need that you believe eating is meeting. Then get to work meeting those needs directly.
Weight loss requires you to support yourself differently than you've been used to. Your work is to develop a new relationship with your life to meet your needs directly and in integrity with who you are becoming.
Step 4: Learn how to feel your feelings. If you are a conduit for feeling, your feelings can give you a skillset of insight that lets you know more clearly what is needed in your life. I will teach you this skill in Episode 14.
Visit me @thriveinmidlife on Instagram on the episode 13 post and comment with your ah-ha's, takeaways, homework and/or questions from this episode and let’s keep the conversation going.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

How To Sell Yourself On Weight Loss Dec 20, 2022

Show notes

In this episode, I explain common objections I see in weight loss and how to overcome them to go all-in on your weight loss. It is normal to both want to lose weight and then at the same time feel conflicted about doing all the things. We need to uncover those quiet beliefs that are opposed to weight loss.

What will I have to give up?
I already failed all my other diets.
Diets don't work.
My partner/family/friends don't support me or sabotage me.
I don't have time to spend on weight loss.
I don't have money to spend on weight loss.
It will take too much time.
I have no support.

I explain how you can think about any of these objections and 'litigate' them with the whole truth and compelling whys to sell yourself on your weight loss journey without splitting your commitment and your energy against your goal.
Here is your coach's homework:
Write down the reason(s) why you DON'T want to lose weight in a list so you can take these hidden reasons out of your head and look at them objectively in the light of day.
Then for each one, apply compassion and search for why it makes sense that you would object to weight loss in this way.
Can you find an access point from this objection to work from and overcome it?
Visit me @ThriveInMidlife on Instagram on the Episode 12 post and comment with your ah-ha's, takeaways, and questions from this episode or your coach's homework for accountability.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

How To Adjust Your Food Expectation Dec 13, 2022

Show notes

In this episode, I teach you how to adjust your food expectation to get the scale moving.
Step 1: Serve yourself a little bit less than you're used to eating. If you are doing this right, you will hear a flurry of old shitty thoughts like:
--This is what a toddler would eat.
--This will never be enough.
--I'll never make it to dinner.
--I'll wake up starving.
--This is SOOOO much less than I used to eat.
Do not allow yourself to be distracted by these thoughts that feel so true. Treat them like a bee buzzing in your ear; just know they go away if you ignore them.
Step 2: Eat that smaller amount. Ask your stomach: Is it enough? The stomach will NEVER lie. Most times, the stomach confirms, 'Yep, it's enough.'
Step 3: Repeat this at every meal for about 2 weeks.
What I am describing is an adjustment process to visually re-estimate what is enough to allow weight loss. This MUST happen with weight loss because a smaller body operates with less fuel.
This is how it works: Eat less --> get used to less being enough --> accept less as the *NEW* enough.
We know it's true because those at goal weight and maintenance do not report feeling hungry all of the time or restricted by the amount of food they eat. They have allowed this re-acclimation process to play out.
To allow this to play out requires:
1. A willingness to accept eating less food as part of the process.
2. Sitting in fear/discomfort by allowing less to be enough even though we currently think it's not.
3. Noticing old shitty thinking about 'not enough food' to be a cue that what you are doing is working; not use them as a reason to go back to eating more.
Your coach's homework is to practice adjusting your food expectation at every meal for about two weeks. Don't make this hard by serving yourself a lot less than you are used to eating; just adjust it enough to challenge your thinking slightly.
Visit the episode #11 post on @thriveinmidlife and share your experience, thoughts, takeaways, or ah-has in a comment over there for accountability.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Analog Weight Loss: Think Less Do More Dec 06, 2022

Show notes

When you want results you don't have, it requires you to go into the real world and experiment with your actions to get them lined up to create the result you are looking for.
The actions that create these results are some combination of:

eating less often
eating less food

Creating weight loss can't happen just by 'thinking' about weight loss. It HAS to include analog (real world) actions that will create different results from what you are doing now.
Think about doing hard things as a badge of honor. To do this, you'll need to be willing to mess up without any reassurances you are doing it right; experiment anyway and see what happens. Being willing to make mistakes, not use that against yourself, and keep going develops the qualities of grit and resilience.
Thinking about what you need to do without taking the necessary action is an exercise in frustration and exhaustion.
Weight loss never requires perfection; it only requires you to minimize overeating enough to allow weight loss to happen consistently.
What if feeling afraid to plan to eat certain foods or feeling scared to stop counting macros or calories is not a reason to avoid eating a little less but rather a chance to show up for your life scared and unsure and figure out that doing it that way is something to be proud of.
The price you pay for different results is paid for by doing hard things feeling fear and uncertainty and being willing to take action anyway.

Coach Homework:

What are some things that you doing or not doing that are in the way of weight loss? What is the MAIN one?
This week take ACTION on that one thing that is the way. Keep track. and see how many times you can get it done this week.
Make a guess and see how many times you think you can take that action. Then see what you can make happen this week.

Call To Action: Leave me a comment on Instagram and let me know what that ONE action is that you commit to doing (or stop doing) this week to get results in your weight loss.
I can't wait to hear what y'all are up to.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Liars Don’t Lose Weight Nov 29, 2022

Show notes

Sustainable weight loss requires a responsibility to tell the truth about what you do and your awareness of how you are thinking.
How I learned to tell the truth and align my actions through teaching 8th graders.
The excuses and justifications we use in weight loss are lies we tell ourselves.

Why it’s so important not to lie about your progress in weight loss. Look at the data to get perspective on whether what you think is true or not.
Examples of common thoughts that indulge in the habit of lying to yourself in weight loss.

18:30 Coach Homework:

What little lies do you tell yourself that sabotage your weight loss, make it harder, and take longer than it has to be?
How can you tell yourself the truth that will help you with your weight loss?

Common examples of ways we commonly lie to ourselves in weight loss.
Come by @thriveinmidlife on Instagram and leave a comment on the episode #9 post with your takeaways, thoughts, reflections, ah-has, or questions about how to stop lying to yourself in your weight loss.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Overeating: The Dream Stealer Nov 22, 2022

Show notes

In this episode, you're going to learn a perspective on overeating that will help you no longer want to overeat, which will make weight loss so much easier for you.
Overeating is a normal human experience. Overeating can also be a learned habit and or a learned strategy that gives us a reward.

Power thoughts to think:

I no longer want to overeat
I'm learning how to love not overeating

Coach Homework: Write down the reasons why you do not want to stop overeating. What do I need to be willing to give up? In what ways might it not be as hard as I think it will be?
The difference between how so-called normal eaters overeat and those who want to lose weight often think about overeating is in how they think about it.
Overeating is a fuel overflow problem. Give yourself permission to unlearn the habit of overeating without making having the habit mean anything negative about you.
How to become aware of when to stop eating for the right amount for you. You can use Hara Hachi Bu or develop an awareness of when you are no longer hungry (the clarifying bite) and then experiment with a certain number of bites after that and see what result it gives you.
The magic formula for weight loss. Keep your overeats to 2 or 3 or overeats per week maximum. Plan them on purpose. Keep track of your overeats. Make sure you are planning to eat the food you really want to eat in order to be willing to eat a little bit less.

Come by @thriveinmidlife on Instagram and leave a comment on the episode #8 post with your thoughts, questions, ah-has, or takeaways from the episode.
Start calling overeating the dream stealer that it is. Treat it the same way as changing any habit. What if you are just mistaken when you think eating less will be hard? Start being the expert authority about how much is the right amount for you to eat by experimenting. Resolve to meet any other needs that you've been solving with food in other, more direct ways.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Making Peace With Hunger Nov 15, 2022

Show notes

In this episode, you will learn why it’s important to develop a peaceful and accepting relationship with normal physical hunger so you can lose weight sustainably.
You will learn how restrictive dieting leaves us resisting hunger. When we avoid hunger, we eat more often than we need to and/or we try to avoid feeling future hunger by overeating. Chronically overeating can lead to leptin resistance which makes weight loss harder.

Physical hunger is how your body communicates the level of ready-to-use fuel. Hunger is designed to get your attention and cue you to eat something. Physical hunger is your built-in tool for natural weight regulation.
I describe how to think about your hunger in waves to become more aware of your own personal hunger cues and how to differentiate different levels of building hunger. You want to develop the habit of waiting for physical hunger to be present before eating but not waiting too long to respond.

Positive thoughts that create a positive relationship with hunger:

—If I want to reset my weight, a period of hunger is to be expected. I just need to be willing.
—I understand that being willing to wait for hunger to eat is a part of the weight loss process.
—Waiting for hunger cues can be slightly uncomfortable, but I know that I’m just not used to it; it doesn’t mean anything is going wrong.

Coach Homework:
Explore your thoughts, feelings, and reactions to the questions below in your journaling. Come by @thriveinmidlife on Instagram and leave a comment on the episode #7 post and share any insights, takeaways, or journaling with me over there to keep the conversation going.

What are your top 5 physical cues that signal you are hungry?
What does the first slight wave of hunger feel like?
What does the second wave of hunger feel like?
What does it feel like when there is too much hunger (desire to overeat)?
What would happen if I welcomed hunger as a sign of fat-burning and a cue to eat?
How would my weight loss journey change if being hungry is part of the solution, not a problem?
Hunger signals are a cue that my body is ready to burn fat for fuel. If that is true, how could I think about hunger differently?

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

The Power of Positive Expectation In Weight Loss Nov 08, 2022

Show notes

In this episode, you will learn how your brain works with the feeling of expectation to prove what you are thinking is true whether that expectation is positive or negative.
Expectation establishes an attraction to the expected result.
Expectation = desire + belief.
With positive expectations, there is an absence of resistance to what you want. This absence of resistance is an essential part of successful and sustainable weight loss.
Practicing negative expectations seems logical but it just makes reaching your goal harder. It's normal to doubt if you'll meet challenges. But what if you doubting is just an invitation to redirect those thoughts around to thoughts that allow positive expectations instead of indulging in negative expectations?
At a minimum, you can allow doubts to be there but do the things you know you need to do anyway. This is why I say desire is the most important component of positive expectation. When you let what you want to lead the way, then belief WILL follow.
16:00 Your coach's homework is to come up with 5-10 thoughts you can think that will help you feel positive expectation with your weight loss or maintenance.
*Come by @thriveinmidlife on Instagram and leave a comment on the episode #6 post with your favorite thought that creates a positive expectation for you with your goals.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

The Secret Belief That Keeps You Stuck Nov 01, 2022

Show notes

This episode invites you to take a closer look at whether you believe you can’t have certain foods because they are ‘bad' and/or block weight loss. I dig into the implications of beliefs like this on how they can create feelings of restriction and create an overdesire for the food we are trying to avoid in the first place.
I discuss the cult of diet mentality and how this secret belief that you can’t eat certain foods and lose weight keeps us over-desiring those ‘bad’ foods. When we overdesire food but try to resist that; it sets us up to overeat. Then when we overeat, it blocks weight loss. When we don't lose weight even though we are trying SO HARD, it keeps us thinking we are broken. When we think we are broken with weight loss and we can't control our eating, we will continually turn to restrictive programs to ‘control’ that overdesire, and the cycle of thinking we need to depend on restrictive diets continues.
Are you ready to leave the cult of diet mentality?
I challenge you to journal on some of these questions to discover if you have work to do to normalize these ‘bad’ foods by giving yourself permission to eat them in an intentional way by planning them and testing your results to see if you CAN have them AND lose weight.
Your Coach Homework questions to journal on:

1. What foods have I been thinking are bad or cause me to gain weight?
2. Is this just diet thinking or have I actually experimented to see if I CAN eat these foods (without overeating) and lose weight?
3. How often am I giving myself permission to eat these foods now?

4. How often do I WANT to give myself permission to eat these foods? Is there a difference between your answers to #3 and #4?
5. What am I going to plan to eat this week? Share your food choice and let me know how it went on Instagram. You can find me @thriveinmidlife over there.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Creating A Food Lifestyle That Allows Weight Loss Oct 25, 2022

Show notes

This episode invites you to take a closer look at your current habits and thoughts and compare those with lifestyle habits that allow for weight loss.
Your Coach Homework is to journal and then TAKE action on the following questions:
1. If you had a magic wand and could create any lifestyle habit, what food lifestyle elements would you create for yourself that would help you lose weight?
2. What is ONE small change you can make today that moves you toward that change?
3. How will you do it in a way that feels easy and that you can build upon step by step?

Timestamps:

01:50. Thinking that you are in charge of your food; not the other way around.

04:12 Planning your food ahead of time that creates a day that is appealing and allows for weight loss.

11:30: A practiced habit of eating what you planned to eat to become someone who keeps her promises and does what she says she will do.

012:50 An easy relationship with hunger that includes an awareness of when you are hungry and a willingness to wait for physical hunger before eating.

16:00 A willingness to become someone who no longer wants to overeat.

18:00 Having strategies in place to help you in those times that you tend to overeat.

21:25 Cultivating an intentional life of pleasure and enjoyment outside of food.

23:35 Developing an ability to not eat if you are not hungry, even though you are thinking you want to.

27:30 Coach Homework

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected