Wendy Burbridge https://wendyburbridge.com Life & Weight Coach Fri, 11 Jun 2021 21:59:58 +0000 en-US hourly 1 https://wordpress.org/?v=5.7.2 My Secret to Losing Weight Even On The Weekend https://wendyburbridge.com/my-secret-to-losing-weight-even-on-the-weekend/ Fri, 11 Jun 2021 21:59:57 +0000 https://wendyburbridge.com/?p=2090 As things are beginning to open up, I wanted to give you some tips on how to lose weight even on the weekend. WHAT!!!???? YES!!!!!! As you can see, I am a girl who likes to sample some cocktails, and this weekend is no different because tomorrow I am going to a whiskey tasting- yay! Now, […]

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As things are beginning to open up, I wanted to give you some tips on how to lose weight even on the weekend. WHAT!!!???? YES!!!!!!

As you can see, I am a girl who likes to sample some cocktails, and this weekend is no different because tomorrow I am going to a whiskey tasting- yay!

Now, if you’re anything like me, you know what it’s like to go to an event, drink some alcohol, and then subsequently eat ALL THE FOOD! Can you relate?

But the older I get, the more I hate waking up with a food or alcohol hangover, so this is what I do to set myself up to feel amazing on Sunday morning, instead of feeling like I want to lay in bed and order donuts from DoorDash.

Step 1: Decide on the results you want NOW!

How do you want it to go?
You can lose weight, gain weight, maintain weight– all are options. But what is the result YOU want to create? If you want to lose weight then keep reading…

Step 2: Make Your Plan NOW!

What plan do you need to have in place to stick with your goals?

For my plan, I will limit my tasting to three oz of alcohol and pre-log my food.

If you’re planning a food treat, pre-log it now and fill in the rest of your day with healthier choices.

Step 3: Remember That You and In Control, Not the Food.

My friend, you are always in control, not the food, not the booze.

If you’re in the habit of binge eating after consuming food that you usually don’t have, then listen up!

That voice in the back of your head that’s telling you to eat all the things…
THAT’S NOT YOU!

As Glenn Livingston, PhD likes to say, that’s your PIG– it’s your bad habit, wild animal, junkyard dog, lizard brain, whatever you want to call it.

Name it and separate it. Those delusional thoughts have no place in the mind of a badass rebel.

When you hear it chirping in your ear to overeat or have something that’s not part of the plan, you chirp right back at it!

Brain says “You ate that donut, and even though I know you planned for it, you may as well just keep going because that’s what you do on days off, right?”

You say: “No, Satan (or whatever you may call your brain on auto-pilot). That’s not part of my plan! I made a decision in advance to have this treat, now step aside while I shimmy into my skinny jeans.

Every time you talk back to that inner misleading voice and stick with your plan, you create the possibility of even more success in the future.

There you have it! Now you have all you need for you weekend of success!

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How to Rewire Your Brain to Quit Overeating (like a badass) https://wendyburbridge.com/how-to-rewire-your-brain-to-quit-overeating-like-a-badass/ Wed, 24 Mar 2021 17:13:06 +0000 https://wendyburbridge.com/?p=2083 If you’ve been overeating for years- or even decades- you may be skeptical that rewiring your brain to quit overeating is even impossible. But it absolutely is. Overeating is first off an action. When we overeat, it is often in response to a feeling (discomfort, anxiety, anger, impatience, frustration, inadequacy, excitement, etc). While feelings themselves […]

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If you’ve been overeating for years- or even decades- you may be skeptical that rewiring your brain to quit overeating is even impossible. But it absolutely is.

Overeating is first off an action.

When we overeat, it is often in response to a feeling (discomfort, anxiety, anger, impatience, frustration, inadequacy, excitement, etc).

While feelings themselves are harmless- they are just vibrations in your body– if you haven’t spent time learning to allow feelings to exist without stuffing food on top of them, then you may be overeating in response to any emotion, whether it’s negative or even positive.

When it comes to emotions or feelings, a lot of people think that they emerge from people or life events outside of you- your husband, kids not doing their homework, mother-in-law is too demanding, your boss talks down to you– all likely the culprits, right?

Or are they?

The truth is, everything these people do or say has little to do with our feelings, but how we process what they do or say has EVERYTHING to do with our feelings.

Have you ever told someone a story that really enraged you, and they responded with little or no reaction, so you explain more, so they get how “bad” the situation really is?

That, my friend, is your story.

Anything more than facts is your story.

We think our stories are facts, but actually, our stories are the mechanisms we use to justify our feelings and actions.

How does this relate to overeating?

Because overeating starts in the mind way before you’re in line at the drive-thru.

Think about it like this: when you want to lose weight, and you start your day off with your lunch packed, it’s not because you’re planning to ditch it at some point in lieu of McDonald’s right?

You pack your lunch because you told yourself (maybe the night before) that you want to eat a healthy lunch that will help you lose weight.

So where’s the gap between between the healthy lunch and the drive-thru?

Let’s say it’s your boss.

She emails you that some work you’ve done needs revisions within 15 minutes. She is energized and as soon as you receive her email she calls you to make sure you saw the email.

You can see her email and phone call as intrusive, demanding, outrageous, or even offensive.

What if you knew just prior to her email, she was informed of a last-minute change that she had to do, and was so rattled for her meeting she needed you to make the correction because you are the most reliable person on your team.

Pretty different story, eh?

Now, you may be protesting that you know that wasn’t why your boss came to you, but notice how your thoughts change.

When we change our thoughts, we show up for life differently.

So when a situations emerges that may be triggering, ask yourself, how can I show up for this in my life and still get results?

Get curious.

Be like a nosy neighbor– be up in your own business.

Great questions inspire us to find a better outcome for ourselves, instead of allowing our brain to run it’s default programming.

This is important because your default programming (aka habits) will tell you to do what you’ve always done– assume your boss is taking advantage of you, feel angry and resentful, and therefore eat a venti Starbucks cup filled with peanut m&ms (not that I’m speaking from experience— *clears throat* 😉

But next time you are in that situation remember…

The keys to rewiring your brain to quit overeating are:

(1) Hit the pause button— maybe even say outloud “STOP” as soon as you notice uncomfortable feelings surface.

(2) Before leaping out of your chair to the pantry you ask yourself “what would a badass woman who shows up big in her life do in this situation?”

When you ask yourself powerful questions, your brain gets to work on powerful solutions.

So what do you do?

My first response is “a badass woman who shows up big in her life just takes care of business. She gets the job done, and doesn’t let a moment of feeling weird about an email derail efforts she is committed to.”

What is your response?

(3) Follow the badass– she always knows best.

Notice how thinking about it from this perspective puts you in the driver seat.

It puts you in the place of power.

When you are in the power, you decide exactly how you show up in EVERY area of life.

If this is work you want to do more of and you need help, click here to schedule your free solution session with me.

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How to Ditch Scale Fears https://wendyburbridge.com/how-to-ditch-scale-fears/ Thu, 25 Feb 2021 16:07:26 +0000 https://wendyburbridge.com/?p=2059 I used to really struggle with getting on the scale. I was afraid it would give me bad news. I thought of the scale as the enemy when I gained weight and my bestie when I lost. I noticed that there were times I was doing everything right, yet the scale didn’t seem to budge. […]

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I used to really struggle with getting on the scale.

I was afraid it would give me bad news.

I thought of the scale as the enemy when I gained weight and my bestie when I lost.

I noticed that there were times I was doing everything right, yet the scale didn’t seem to budge. Sometimes it even went up!

What was I doing wrong?

What I was doing wrong was thinking that weight loss was linear and that if I did “everything right” that every day the scale should go down.

Here’s the truth: we all have human bodies and our weight fluctuates from day-to-day.

Even when you’re doing all the right things, weight can fluctuate due to:

  • Female cycles
  • Eating salt
  • Constipation
  • Stress
  • Inadequate Sleep
  • Hormonal Changes

Knowing this, I was able to shift my internal dialogue from:

  • I’ll always be fat!
  • This is never going to work!
  • I hate myself!

All thoughts that kept me stuck because they created terrible results (binge eating, going off track, throwing in the towel– can you relate?)

But those weren’t the results I wanted, so I had to shift my thinking to focus on what I wanted to create:

  • I’m committed to this process and accept fluctuations as part of my journey
  • I’m willing to stick with my plan even when the scale fluctuates
  • This goal matters to me, so I’m staying committed.

By shifting my perspective, I was able to allow fluctuations without making them mean anything.

If you have noticed that you self sabotage when you get on the scale I can help! Click here to schedule a breakthrough session with me.

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Are You Gambling With Your Weight Loss? https://wendyburbridge.com/are-you-gambling-with-your-weight-loss/ Sun, 14 Feb 2021 14:24:59 +0000 https://wendyburbridge.com/?p=2045 On Valentine’s Day I bought everyone on my team a lottery ticket. We were already planning to do a cute card exchange a-la third grade, but I thought it would be fun to throw a lotto ticket in their basket, too. The whole day there was a buzz about the tickets! What people would do […]

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On Valentine’s Day I bought everyone on my team a lottery ticket.

We were already planning to do a cute card exchange a-la third grade, but I thought it would be fun to throw a lotto ticket in their basket, too.

The whole day there was a buzz about the tickets!

  • What people would do if they won?
  • How many people lose their lotto winnings?
  • The likelihood of winning the lotto versus getting struck by lightning, etc.

Here’s the interesting thing– we all know the chances of winning the lottery are ridiculously slim, yet still we play anyway.

It got me thinking about weight loss.

Somebody’s gotta win! We tell ourselves when we play the lotto.

The diet version of that phrase therefore has to be It worked for Sharon! (or name of other co-worker/random person on Instagram).

One thing I see a lot in my practice is women hopping from diet to diet because they think that the next one will be the magic bullet that they will suddenly stick with for good.

In my weight loss master class, I explain that all diets work because they create a caloric deficit, but that the diet you should choose is the one that fits your life.

What if you believed me?

Let’s say instead of playing the lotto quick picks, I was actually giving you the winning numbers, all you had to do was patiently keep playing them?

Here’s the good news– I am!

When clients work with me, the first thing we determine is how to create a deficit while eating as much as they can so they can get results for good.

They are successful because they commit to the process instead of hopping from plan-to-plan, and therefore lose weight.

If you’ve been gambling with your weight loss and randomly throwing your keto-friendly spaghetti at the wall to see what sticks, wouldn’t you rather go all-in on what you know is scientifically proven to create results?

I would!

Join me on this journey by scheduling your free breakthrough session with me, where we will uncover how to switch your journey from trying quick picks to playing only the winning numbers.

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Girl, Eat That Chocolate! https://wendyburbridge.com/girl-eat-that-chocolate/ Thu, 11 Feb 2021 21:46:00 +0000 https://wendyburbridge.com/?p=2042 Whether you are celebrating Valentine’s Day or Galentine’s Day this year, I have a message for you… Just eat the chocolate. I remember how I used to fret over V-Day chocolate, and would just ask for flowers when I really wanted See’s maple pecan bon bons, white chocolate apple pie, and hazelnut truffles. Why feel […]

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Whether you are celebrating Valentine’s Day or Galentine’s Day this year, I have a message for you…

Just eat the chocolate.

I remember how I used to fret over V-Day chocolate, and would just ask for flowers when I really wanted See’s maple pecan bon bons, white chocolate apple pie, and hazelnut truffles.

Why feel deprived when what you want is totally available to you?

The problem is that many people tell themselves terrible thoughts like:

  • Sugar is the devil
  • If I have one, I will eat them all
  • I can’t eat that and lose weight
  • That’s not good for me

For the record, I don’t ever remember hearing the news story about the girl who ate a piece of chocolate and immediately died, gained 30 pounds or got pregnant, so take a breath.

Ask yourself what you would enjoy having on Valentine’s Day?

Eating a whole cake or box of chocolates to drown your sorrows is obviously not going to bring you joy, so really think about it.

How many chocolates would you really enjoy? Three? Five?

Decide now, plan in advance, and have what you love.

This is a powerful activity that reprograms your brain for success!

By enjoying the treats you’ve planned to have when you typically eat ALL the treats because you don’t “allow yourself” to have them, you train your brain to learn that you are the one who is in control- not the food.

Each time you practice this activity, your ability to decide to enjoy what you want gets stronger– your trust in yourself grows, you prove that you can follow through on your intentions.

Who doesn’t want more of that?

You, my beautiful Rebel deserve indulgence, so do yourself a favor and eat the chocolate.

If this is an area you are struggling with and you want to learn how to quit extreme eating, and create sustainable results, then click here to schedule a free breakthrough session with me.

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Your Greatest Weight Loss Challenge Solved! https://wendyburbridge.com/your-greatest-weight-loss-challenge-solved/ Sun, 07 Feb 2021 18:38:39 +0000 https://wendyburbridge.com/?p=2036 What creates the greatest challenge when it comes to weight loss? It’s a question I ask people in consults. Want to know what they say? Consistency. Most people know what to do, but they don’t feel they are creating motivation consistently. So how do you go from hitting or missing days on your meal plan […]

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What creates the greatest challenge when it comes to weight loss?

It’s a question I ask people in consults.

Want to know what they say?

Consistency.

Most people know what to do, but they don’t feel they are creating motivation consistently.

So how do you go from hitting or missing days on your meal plan to staying on track every single day (even when it’s Valentine’s Day)?

Commitment.

How is it possible that simply shifting your thoughts to being committed can help you lose weight?

Think about all the things in your life you commit to: your marriage, your kids, your job, paying your mortgage.

Do you show up to your marriage only as you feel like it?

Is your child’s call for help disregarded unless you’re in the mood?

Do you let the mortgage default because you’d rather buy on new shoes?

In all instances, you do what is necessary even when you don’t feel like it.

Why? Because you made a commitment.

Want to know what 100% commitment to weight loss transformation looks like? 100% results!

What does 100% committed to your weight loss transformation look like?

What is different for you?

Will you practice more consistency? Patience? Compassion?

What will you change today if you go all-in and are 100% committed to your goal?

Many times people think its the right program they need that will “fix them.”

While awareness of what you’re eating is important, the magic pill you’re waiting for is in feeding your mind and feeding your body.

Take some time to answer the question for yourself today: What is one thing you will change today to honor your 100% commitment to your goal?

It’s waiting for you.

You just have to decide you want it.

If this is an area you struggle with and you like what you hear, but feel you need support, then click the link to schedule your free breakthrough session with me here.

Have a great day!

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How to Handle a Superbowl Buffet Like a Boss https://wendyburbridge.com/how-to-handle-a-superbowl-buffet-like-a-boss/ Wed, 03 Feb 2021 22:12:02 +0000 https://wendyburbridge.com/?p=2032 Do you know that there is more guacamole eaten on Superbowl Sunday than even on Cinco de Mayo? I don’t know about you, but when I used to think about all the food on Superbowl Sunday, I’d get a migraine trying to figure out how to stick to a plan amidst the sea of chips […]

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Do you know that there is more guacamole eaten on Superbowl Sunday than even on Cinco de Mayo?

I don’t know about you, but when I used to think about all the food on Superbowl Sunday, I’d get a migraine trying to figure out how to stick to a plan amidst the sea of chips and queso.

I’ve totally been there, and my plan for Superbowl Sunday is to get results, so let me show you how.

First off– Superbowl Sunday is a three hour period of time over the weekend– it’s not a whole weekend-long event, so what we are really talking about here is staying on track for three hours.

If you think about sticking to your plan for three hours on a Sunday, it seems pretty simple, right?

But for some reason, the label changes everything.

Given that we know it’s just three hours, I want you to ask yourself what you want to do during that time?

You can choose to throw caution to the wind and just go for it– totally your choice.

But let me ask you what results that creates for you long-term?

Is three hours of eating and drinking worth an entire week of work it will take to “un-do” all of that damage?

If it’s not for you then decide NOW how you will show up on Sunday for the event.

What will you eat and drink?

Log it in your food journal now, and imagine being around a a massive buffet.

How do you want to think about your choices?

How do you want to eat today, tomorrow and leading up to the weekend to prepare for that day?

Do you want to save a few calories now so you can enjoy a little extra then?

You get to create the exact results you want for Superbowl– just like every other Sunday.

You get to choose.

What is your choice?

If you are struggling to stay consistent with your plan and you want to learn how to stop quitting on your plan– even on special occasions, then click here to schedule a breakthrough call with me.

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Why I Want You to Eat MORE to Lose Weight https://wendyburbridge.com/why-i-want-you-to-eat-more-to-lose-weight/ Thu, 07 Jan 2021 02:51:00 +0000 https://wendyburbridge.com/?p=2029 Over the last month I’ve had this conversation about a dozen times, so I figured it was time to write a blog since it sounds great, but seems so counter-intuitive. Eat more to lose weight? When clients start with me, I have them eat quite a bit of food. They find this surprising because when […]

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Over the last month I’ve had this conversation about a dozen times, so I figured it was time to write a blog since it sounds great, but seems so counter-intuitive.

Eat more to lose weight?

When clients start with me, I have them eat quite a bit of food.

They find this surprising because when they first start using food tracking apps like My Fitness Pal, and enter their calculations (height, weight, desired weight, etc.), the app calculations tells them to eat some pathetically low caloric number– like 1200 calories a day.

But starting out your diet at 1200 calories is a terrible idea, let me tell you why.

By starting your diet at 1200 calories, you may lose weight rapidly, and you may be so excited by the immediate results that you convince yourself it’s sustainable (which for the record– it’s not).

If you’re new here: the first rule of Weight Loss Rebels is we only do things to lose weight that we can stick with long-term (so 1200 calorie diets are O-U-T!).

Your body will notice the sudden decrease in energy (food intake/total calories for the day), and in order to preserve energy it will slow your metabolism down, so you burn fewer calories in a day (ever wonder why your Fitbit says you burned 2300 calories a day, you eat 1500 and aren’t losing weight? Ding, Ding, Ding!)

When your metabolism slows down, you then have to take extra measures to get results– eat fewer calories; exercise more, or both.

So if you are starting your plan at 1200 calories a day and after a few months you hit a plateau, then what?

You eat 1000 calories a day?

You exercise 7 days a week?

You lose your period?

No thanks! Not happening on my watch.

I have clients eat abundantly, log their food, and weigh every day so we can first understand where they are at metabolically.

If their metabolism is “normal” and they eat and burn 2000 calories a day without weight shifts, then I know I can put them into a solid deficit of 300-400 calories and they can lose weight by eating 1600-1700 calories.

This is great news because it means that they can still eat quite well for the first several weeks of their fat loss phase without cutting too much, and it gives us a lot of space for adjustments.

While I get that fast results can be alluring, let me ask you if you want to lose weight now or if you want to lose weight for good?

Losing weight for good requires investing time (and patience) to preserve your metabolism will be time well spent. Not only will your weight loss journey be a lot more pleasant, but you won’t have to be existing off celery juice to get results.

If you have been tempted to try a new quick fix this January, I’d invite you to consider that there is an alternative to the madness. If you’re interested in going at it on your own, then check out my getting started blog.

What if you’re ready to go all-in and you’d like the support of a coach to get to your goal? Click here to schedule a free break through session with me.

Happy New Year Everyone! Let’s Eat!

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5 Ways to Include Holiday Treats Into Your Plan https://wendyburbridge.com/5-ways-to-include-holiday-treats-into-your-plan/ Thu, 10 Dec 2020 02:32:00 +0000 https://wendyburbridge.com/?p=2025 Sugar cookies, peanut butter blossoms, snowballs, fudge and a partiridge in a pear tree. How on earth is anyone supposed to lose weight when it’s the holidays and all these treats are around? The answer is quite simple. You decide the result you want ahead of time. What is the result you want? If the […]

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Sugar cookies, peanut butter blossoms, snowballs, fudge and a partiridge in a pear tree.

How on earth is anyone supposed to lose weight when it’s the holidays and all these treats are around?

The answer is quite simple.

You decide the result you want ahead of time.

What is the result you want? If the result you want is to lose weight over the holidays then you can absolutely include holiday treats, here’s how.

My Top 5 Holiday Success Tips!

  1. Pre-log your food to include the treat. Seeing your treat in your food log ahead of time helps you stay on track because you can prove to yourself that it is possible to have treats and eat regular meals. Pre-logging also serves as a great tool for anyone who has dealt with food restriction because you can train your brain to understand that holiday treats can and should be part of your protocol if you want them to be.
  2. Decide on quantity in advance. The smell of freshly baked cookies can be quite alluring, and while you may only intended having one in advance, it can be easy to have one- fresh out of the oven, one- once they’re cooled, one- with milk, one-before bed, and before you know it you’re starting to negotiate with your goals. In advance decide exactly how many cookies or treats you want and stick to your plan. Remember- they don’t get tastier the more you eat.
  3. Balance out your day. If you are eating a nutrient dense snack like 3-4 cookies, then you will likely have to fit it in by getting in some other high fiber carbs and protein dense meals. Sandwich your treats between two healthier meal options.
  4. Decide what’s worth it for you. There are treats you may have eaten over the years simply because they’re there. You get to decide if you want them or not. Just because treats show up on your doorstep or in your cupboard doesn’t oblige you to eat them.
  5. Explore substitute. Sometimes I opt to make healthier versions of treats because I want to. Sometimes healthier versions aren’t as tasty, but the physical sensation of eating a sugar cookie without the sugar rush happens to appeal to me. I’ll admit that the success of healthy substitutes is not 100% and if it’s not satisfying to you then just eat the real thing.

If you’d like to learn more about how to continue making success on your weight loss goals through the, join me for my free weight loss master class. Click here to register.

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“Why Is My Weight Always a Struggle?” https://wendyburbridge.com/why-is-my-weight-always-a-struggle/ Mon, 23 Nov 2020 19:26:04 +0000 https://wendyburbridge.com/?p=2019 If you’re asking yourself this question, then I want to stop, drop and roll. Not really, but I do want you to read this. Let’s say New Years comes and you plan on losing weight– you set a goal, maybe you enlist some friends so you have accountability. Things go well initially, but then you […]

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If you’re asking yourself this question, then I want to stop, drop and roll. Not really, but I do want you to read this.

Let’s say New Years comes and you plan on losing weight– you set a goal, maybe you enlist some friends so you have accountability.

Things go well initially, but then you notice that after a few weeks the weight loss slows, your body is getting tired from working out, and your enthusiasm is waning as soon as Superbowl approaches.

Even with your best intentions (cutting up celery sticks for yourself at parties) ,you find yourself reverting to old behaviors and elbows deep in queso and cocktails, beating yourself up the next day for “blowing it again.”

I can tell you why!

Your brain is in the business of working efficiently and keeping you safe. Whatever you’ve done to this point in your life is effortless now because you’ve done it so many times you don’t even have to think about it– autopilot!

When you attempt to change, your brain has to do something different than what it’s used to, which will set off alarms for safety and efficiency.

To go from autopilot (and staying stuck at your current weight) to getting to your goal, you will have to experience what John Assaraf refers to in his book Innercise as “switch cost.” Which is the discomfort you will have to feel doing something that feels foreign and awkward until it becomes a new habit, in order to get your desired result.

Here’s your work: You have to decide what you want more. Do you want to stay comfortable, or do you want your goal? If your goal has a compelling reason behind it then sticking with it will be a lot easier, but there will still be times when your brain will want to revert back to comfort.

Where many people get this wrong is that they think that because they overate after telling themselves they wouldn’t that they are not meant to lose weight. That’s actually not true at all. All that happened was their brain went back into it’s more experienced routine.

Here’s how to change: You have to be willing to experience discomfort, and also understand that discomfort is just a feeling, like any other emotion.

What if I told you you had to feel inconvenienced to get to your goal weight, or sadness even. But that the more you allowed it, and learned to stick to your goal while the feeling existed that eventually the feeling would go away?

What if getting to your goal was just a matter of feeling your feelings?

What if it is?

Are you willing?

If getting to your goal has always been a struggle, and you want to change, then it’s totally possible for you.

I truly believe that anything worth dreaming about is worth having.

If you are ready to step into your power, and get to your goal weight for good, I’d invite you to do this work.

Schedule your free 45 minute break through session with me by clicking here!

You become what you think about all the time. And if you can’t stop wondering what your life would be like if you got to your goal weight for good, then give yourself the gift of doing this work.

I promise, you’ll be glad you did.

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