15 shifts

Make Losing Weight Simple with this Easy Formula

Make Losing Weight Simple with this Easy Formula

Develop Meal Templates-- Research shows that people who eat the same meals over and over lose more weight. Repetition allows your behavior to become a habit with no decisions or willpower required. You don’t have to eat the exact same foods, but having a personalized meal template can help you to lose weight without using willpower. This is Shift #7 in The 15 Shifts to Becoming a Real Loser Series.

Advice Your Parents Gave You that Will Make You Lose Weight

Advice Your Parents Gave You that Will Make You Lose Weight

Americans have lost sight of what a portion should be. In the 1950’s our dinner plate size was 9” and now it is a staggering 12”. Our norms of what we should eat have gotten bigger, and so have our waistlines. Choosing smaller plates and bowls, allow us to naturally eat less. Also, if we slow down our eating, our stomachs have enough time to communicate to our brains that we are satisfied. There are also theories that we need to notice the smell and taste of our food to feel satisfied. Eating more slowly and mindfully allow us to be satisfied with smaller meals. This is Shift #6 in The 15 Shifts to Becoming a Real Loser Series.

A Simple Change for Eating Less AND Feeling Amazingly Full

A Simple Change for Eating Less AND Feeling Amazingly Full

Americans have lost sight of what a portion should be. In the 1950’s our dinner plate size was 9” and now it is a staggering 12”. Our norms of what we should eat have gotten bigger, and so have our waistlines. Choosing smaller plates and bowls, allow us to naturally eat less. Also, if we slow down our eating, our stomachs have enough time to communicate to our brains that we are satisfied. There are also theories that we need to notice the smell and taste of our food to feel satisfied. Eating more slowly and mindfully allow us to be satisfied with smaller meals. This is Shift #6 in The 15 Shifts to Becoming a Real Loser Series.

Use your Scale

Use your Scale

Research shows that people who weigh themselves more often, lose more weight. However, getting too invested in the number on the scale can be “crazy-making.” It is impossible for weight to go down steadily every day. Instead, look at the trend of the numbers as evidence as to whether the habits or strategies you are using are working. Success is not based on a number, but instead success is defined by the process of working on our habits. This is Shift #5 in The 15 Shifts to Becoming a Real Loser Series.

Listen to Your Body

Listen to Your Body

Awareness will allow you to change what you eat without forcing yourself. If you notice when you are satisfied, you will stop eating. It does not feel good to overeat—not even one bite. Also, eating healthier foods versus eating sugary foods becomes easier as you notice how your body feels afterwards. This may take practice to get good at, so give yourself a break if you aren’t perfect. 

The Willpower Solution

The Willpower Solution

Most people think they need to rely on willpower to lose weight. But, as much as possible, you want to rely on making good habits instead and use willpower only in an emergency. Learn how to increase your willpower reserves with a few easy hacks for when you do need to harness willpower for weight loss. This is part 2 of the third shift in The 15 Shifts to Become a Real Loser series.

Be A Scientist to Make the Right Habits

Be A Scientist to Make the Right Habits

Think of your weight loss journey as an experiment.  A scientist does not get mad if her experiment did not go as planned.  Instead, she takes the data, analyzes it, comes up with a new strategy, and tries again.  If we aren’t successful with our goal or habit, we probably just need a new strategy. This is #2 in The 15 Shifts to Become a Real Loser series.

Here’s How to Make Exercise Not Suck

Here’s How to Make Exercise Not Suck

Everyone wants to do what feels good in the moment rather than what will bring us closer to our long term goals.  We can harness that power if we eat more healthy foods that taste delicious or choose movement that we love.  Eating right or exercise becomes a gift we give ourselves rather than a chore if we focus on how good they make us feel. It’s hard to believe, but losing weight can be enjoyable. This is #1 in The 15 Shifts to Become a Real Loser series.

How to Get Healthy No Matter How Crazy Your Life Is

How to Get Healthy No Matter How Crazy Your Life Is

What are the secrets of the most successful losers?  After coaching hundreds of people, I found these 15 habits and mind shifts in my clients who get healthy, lose weight, and keep it off.  And, it all has to do with training your brain to do the hard work of health and weight loss on autopilot. Now I am sharing the keys to losing weight and keeping it off with you.