Love Life And Lose Weight

Today I answer three questions from the VIPs on my email list:  1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy.  Her question is what happens when the meds go away? How does a person deal with the brain chatter they've had for 30 plus years when the meds are gone?  2. Kay Ann is very judgmental of her body shape. She needs to loose 30lbs, does strength training, an...

Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events.  Variability in a system like weight loss are often things like holidays or vacations, which are are often viewed 'hard' for weight loss and as such we tend to respond by resisting these stressors which makes everything harder, or more 'fragile.'  Making your weight l...

Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather than do all of those things automatically or reactively.  Being curious and aware of 'how' you listen to and then interpret what you hear can completely change how you see yourself and how you view and understand others.  Without intentional l...

In this episode, I teach you some techniques for how to eat less and feel satisfied with less. For most of us, this means changing your habit of how you determine what is enough food that still allows you to lose weight without feeling restricted.  Our old habits of determining what is enough food is usually using visual estimations of what is enough like preportioning or using a certain sized pla...

Welcome to the first Bonus Q&A episode where I answer questions from listeners who are on my email list. Today I answer three questions, tune in to listen to the coaching feedback I offer on these questions, and then see how you might be able to apply the concepts to what YOU are working on in your own life.  #1 from Cindy : I have Chronic Pain Syndrome and wake up several times a night. I hav...

Why is changing reactive and automatic eating habits important if you want to get to goal weight and keep it off?  Reactive and automatic eating are two adpative habits that respresent habitual overeating. If we always look to food to resist, react to, or escape from how we feel OR we use eating as a form of escapism then you are chronically overeating; which is in the way of weight loss.  I offer...

In this episode, I go over the main tenets of weight loss without restriction, and I give you the exact data-driven steps I use with my clients for how to get the scale to start moving consistently (or remain consistent if you are in maintenance.) If you feel like you are tired of f*cking around with your weight loss goals, this is the episode for you. Previous episodes mentioned: Making Peace wit...

Sustainability is the ability to maintain or support a process continuously over time.  In order for your weight loss to remain sustainable, we need to find a way to regulate and attune to our energetic, financial, emotional, physical, and interpersonal needs enough to sustain our desired habits around food. It requires deep listening and paying attention to your limits and boundaries of what&apos...

What I'm suggesting today is to make your relationship to receptivity an intentional component of your weight loss to help make that process easier and take less time than it has to.  Allowing and receptivity are cousins in this regard. Limiting habits of thinking about food, indulging in doubt as to whether you can lose weight, and allowing competing priorities are just some examples that ta...

Relational capacity, as I define it describes your ability to meet your expectations of what you know you need to think, feel, and do in order to lose weight.  Weight loss will always involve noticing what level of performance you are at; especially when you notice you did not take the desired actions you are after. Understanding these letdown moments is so much more helpful if you frame the situa...

In this episode, I explain how to translate the top eight negative emotions to learn what might be needed. The emotions listed below are the top eight negative emotions that we often eat over. If you are in a place of wanting to move beyond reacting to them, resisting them, or avoiding them, this episode is for you!  For any negative emotions we experience, we can take 100% responsibility for them...

In this episode, I discuss our internal human experience of how we think both spontaneously and intentionally, how I understand it and frame it as a weight loss coach for my clients, and how to accommodate it and shape it with the intention of helping you lose weight.  Your habit brain is going to resist changing your habits around food. We want to expect that and accommodate it without making its...

My book, Love life And Lose Weight, Eat What You Love,  Trust Your Body, and Lose Weight Without Restriction, launches today, so we are having a virtual party to celebrate.  I kick off the party by reading you the introduction chapter, so you can decide if purchasing the book is right for you. Next, I will tell you exactly HOW I launched a podcast and wrote a book in less than ten months. Finally,...

Food planning is the workhorse habit of sustainable weight loss and maintenance. Making a daily food plan is a tool to help you become an adept self-manager who is keenly aware of her true tastes and preferences for food. Food planning helps you design the food lifestyle that is right for YOU. It's also a way to practice keeping promises.  You also need to be willing to get planning wrong man...

Today I'm sharing with you how I coach on maintenance. This can be helpful for those in or approaching maintenance (within 10 pounds or so). Learning about the unique challenges and skills of maintenance is also a great way to give you some insights about what comes after active weight loss mode even if you're not there just yet.  Maintenance is always a range of weight rather than an ex...

Creative Visualization is a tool for mental rehearsal. It involves creatively exploring mentally what it would be be like to engage with being in a potential situation. It’s a way to mentally get practice in without actually needing to practice. The interesting thing is that the brain doesn’t exactly know the difference between creative visualizing something and actually doing something!   You can...

Here are all of the details about the Love Life and Lose Weight book! The official title is Love life And Lose Weight: Eat What You Love, Trust Your Body, and Lose Weight Without Restriction. It will be available on Kindle format on August 15th, 2023, on Amazon. The paperback format will follow a few weeks later.  Mark your calendar for August 15th to purchase the book on that date. My goal is to...

Validation is a practice of being aware of and deciding how to think and feel about something in your life. Validation is your sense of focus and awareness about where you ARE in relation to where you WANT to be with your life.  Calorie counting, counting points, macros, or other people’s opinions are all external sources of weight and food lifestyle validation.  You might be drawn to counting  pr...

In this episode, I discuss two kinds of energy. One is feeling energetic the other is a physiological capacity of energy (gas in the tank). These are two aspects you want to work together to drive a state of increased overall energy.⁠ ⁠ I include six ways to build up your emotional and mental reserves and some do’s and don’ts for increasing and/or conserving your physical energy.⁠ ⁠ Your coach&apo...

Now that you've been using the daily planner for at least one full weigh-in week (as explained in episode #38), it's time to learn how to use the Weekly Planning & Assessment Worksheet to optimize &/or troubleshoot your weekly results when you weigh in.  You can use any weekly planner that works for you or the one I created and demonstrate with in this episode. To get your copy,...

In this episode, I explain how to use a daily food plan to lose weight each week. You can use any daily planner that works for you or the one I created and demonstrate with in this episode. To get your copy, visit HBeardsley.com/subscribe , and you'll get an email immediately with instructions on downloading your copy. In that email is the link to watch the companion video that shows the plan...

‌In this episode, I share with you how to create BOOM Goals! As a No BS Team member, we do these as part of our self-development work. A BOOM goal stands for = Blowing Our Own Minds. To start, journal on this question: What are the things in my life I would LOVE to accomplish, and if I did, I would blow my mind and my current idea of what’s possible for me? These BIG dreams should feel improbable...

 In this episode, I talk about Semaglutide (often referred to by the brand name Wegovy), the new class of weight loss prescription drugs used to treat obesity by medical doctors. My role with my clients on any topic, including any prescription medication prescribed under professional medical advice, is to support them in their health goals by figuring out actions and thinking that help make reachi...

In this episode, I explain snacking as a habit that I often see gets in the way of weight loss  A snacking habit is often the solution to a very calorie restricted approach to weight loss where we feel hungry all the time. We hold on to snacking as our savior from feeling super restricted and hungry all the time. When you change from restrictive calorie counting to intuitive eating; what changes i...

I generally use about six different levels to troubleshoot weight loss with my clients. I give you an overview here so you can use the same approach for yourself. Level 1: Commit to regular weigh-ins (or data gathering (like taking measurements or gathering habit data) on the same day of the week, weekly. Level 2: Look at the frequency of overeats. How many times over the past seven days did you o...