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Why You Should Be Nice to Yourself

27_whyyoushouldbenicetoyourselfI have a coaching client who’s working on reducing her wine consumption. She had a little bit more than what she had planned one night this week, and the next day, she chose to be nice to herself. She chose not to beat herself up for overindulging in the wine, and guess what?

Her next day of eating was phenomenal.

Why did this happen? Read more ›

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241 – Half Size Me: Choose To Focus On Changing Habits, Not Just Dieting with Laura

241_image_lauraIn this episode of The Half Size Me™ Show, Heather talks to Laura about
  • how she lost over 60 pounds by not dieting
  • why she choose to focus on changing her habits and not just dieting
  • how she learned consistency with her habits was key to not gaining weight
  • and much more!

To learn more about Laura, click here.

To join The Half Size Me™ Community, go here: http://halfsizeme.com/join

About Half Size Me

The Half Size Me™ Show is a weekly podcast meant to inspire you and motivate you no matter where you are in your weight loss journey. If you’re just getting started losing weight, or if you’ve started and stopped so many times you’ve lost count, this is the show for you!

Hosted by Heather Robertson, who lost over 170 pounds by learning new eating habits, getting regular exercise, and, most importantly, changing her mindset. She shares her own lessons and struggles as well as how to handle to real challenge of any weight loss journey… weight maintenance.

So, join Heather every week as she shares information, inspiration, and interviews with women who’ve learned weight loss isn’t just about losing pounds, it’s about finding yourself.

Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietician, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only.

For additional disclaimer information, please visit HalfSizeMe.com.

To contact Heather about the show, please click here to use the contact form.

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How To Know When To Change Things Up

26_WhenToChangeThingsUpIf you’ve been dedicated to a plan for eight weeks, it’s time to change things up. I’m going to suggest you do something that might feel outside of your comfort zone:  Eat your maintenance calories for a week.

If you are in that maintenance mindset, you have to take a very long-term approach to this. It’s not about immediately dropping the weight on the scale. Read more ›

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Half Size Me Community Weekly Webinar 199

Click here to download the webinar recording for Webinar #199Topics covered: information overwhelm, habits, weight lifting, weight, tracking foods Information overwhelm Trusting in your habits Weight lifting Deciding on a happy weight Tracking foods where you do not know the
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
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240 – Ask Coach Heather Session 10 – How to Overcome Disordered Eating Habits

ACH_10In this Ask Coach Heather session, Heather discusses the three most common types of disordered eating habits, including grazing, over eating, and binge eating.

She also shares the techniques she uses to help her own coaching clients overcome these weight loss obstacles.
Read more ›

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Why We All Get Stuck Sometimes

25_WeAllGetStuckSometimesWe’ve been talking lately about getting stuck and having a hard time getting re-motivated. Well, I have been stuck in my own way, in regards to my strength training, as of late. I haven’t been wanting to go above 185 pounds on my deadlifts. When you are in maintenance, a lot of times, the things that keep you motivated are those fitness goals, those personal challenges.

Well, today, I did a 200-pound rack deadlift for four sets of five. I really pushed myself, and I just felt so accomplished. It felt really awesome to break past a plateau that I had been mentally and physically kind of stuck at. I wanted to share that with you because you’re not the only one who gets stuck sometimes. Everybody does in different ways.

The most important thing is to pay attention to when you do break through it; then you have that moment to reflect upon later when you inevitably will get stuck again. You’re not going to go through your whole life and everything’s going to be smooth sailing.

There will be times when you get stuck, and those times that you broke through it will allow you to reflect and say, “OK, I’m going to keep at this. I know the scale will move. I know I’ll get better at these things, because I’ve already proven to myself it does happen over time.”

I just wanted to share with you my little victory, and I wanted to remind you that we all have this from time to time, so don’t take it personally. Just realize this is part of the process.

Leave a comment on Facebook and share a time you broke through a plateau and how it made you feel.

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Half Size Me Community Weekly Webinar 198

Click here to download the webinar recording for Webinar #198Topics covered: question and answer, weight watchers, calorie counting, self sabotage, food prep, meal planning, treats Question and answers Weight Watchers vs. Calorie Counting Share :
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
Posted in HSMC Premium Weekly Webinar Tagged with: , , , , , ,

239 – Half Size Me: How To Move Forward In Your Journey With Jaimie

Jamie Ponte2In this episode of The Half Size Me™ Show, Heather talks to Jaimie about
  • what she realized she had to do to move forward in her journey
  • how she accepted there are hard things she needs to do to keep the weight off
  • how she learned to delay gratification and set boundaries around food
  • and much more!

To learn more about Jaimie, click here.

To join The Half Size Me™ Community, go here: http://halfsizeme.com/join

About Half Size Me

The Half Size Me™ Show is a weekly podcast meant to inspire you and motivate you no matter where you are in your weight loss journey. If you’re just getting started losing weight, or if you’ve started and stopped so many times you’ve lost count, this is the show for you!

Hosted by Heather Robertson, who lost over 170 pounds by learning new eating habits, getting regular exercise, and, most importantly, changing her mindset. She shares her own lessons and struggles as well as how to handle to real challenge of any weight loss journey… weight maintenance.

So, join Heather every week as she shares information, inspiration, and interviews with women who’ve learned weight loss isn’t just about losing pounds, it’s about finding yourself.

Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietician, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only.

For additional disclaimer information, please visit HalfSizeMe.com.

To contact Heather about the show, please click here to use the contact form.

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Posted in Podcast

Tip #5:  Is What You Are Doing Maintainable?

24_Tip5_DetermineIfWhatYoureDoingIsMaintainableI’ve offered several tips (go here to start with Tip #1) for what to do when you feel like you’ve gotten knocked off track and you’re struggling to get back on.

I have one more tip, and that is to honestly evaluate whether what you are doing is maintainable. The closer what you’re trying to do — the program you’re following, the workout you’re doing, the way you’re trying to live your life — is to what you were doing before, the better your chance of being able to sustain it.

Say, for example, you were eating fast food for breakfast, fast food for lunch and whatever you could scrounge up for dinner. If that was what you were doing, and now you’re on a Whole30 Program, or now you’re on 20 grams of carbs a day, those are two totally different lifestyles. No wonder you might find it a struggle to keep doing what you’re doing.

When I work with a coaching client or a community member, I always start by asking, “Where are you?” If you’re eating that much fast food in a day, that’s what your life looks like. It’s better to take that and gradually start to implement healthier habits at different times, and throughout the weeks, as opposed to doing it all at once.

A lot of times, people get knocked off and they can’t get back on because what they were doing wasn’t sustainable. Look at what you’re doing and ask, “Is this sustainable? In 30 years, am I going to want my life to look similar to this?”

If the answer is no, you need to start creating healthy, long-term habits. I wrote about this in my book on breaking the diet cycle. We start out with really good intentions. I’m going to do this, and this, and this. You follow the program, and then you get to a place where it’s like,

I don’t know if I can do this anymore. Your body starts to tell you, I don’t know if you can do this anymore. Look at what you normally do. If you’re not eating a healthy breakfast or you’re skipping breakfast, try planning a healthy breakfast for a week. That’s it! Maybe a bowl of oatmeal or some eggs, something very simple.

Don’t try to recreate your entire life all in a matter of a week. If you find you’re eating fast food seven days a week for lunch, see if you can scale that back to three or four. Pack your lunch the other days. Those kinds of small habit changes are not sexy, I will give you that, but they will get you to your goals, and with fewer setbacks.

When your life doesn’t look drastically different, there isn’t a panic mode of “Oh, no, I screwed up” and “How do I get back on track?” On track is pretty much your life with a few slight adjustments. That’s what we want it to be:  your life with a few slight adjustments. Not your life completely overhauled and scary and unusual, and now a struggle to get back into.

Is what you are doing maintainable? Is the calorie level you’re at maintainable? Are the carbs that you’re eating maintainable? Is the food restriction maintainable? Ask yourself these questions, because if the answer is a resounding no, then that’s probably why you’re struggling.

I know it’s hard, because once you buy into something, it’s hard to let it go. You don’t want to say maybe you made a mistake, maybe this isn’t for you. Sometimes that’s the healthiest thing to do. Mental health is a big component of this.

Is what you’re doing mentally healthy? If you’re finding you’re obsessing about food, stressing about food, to the point where you don’t know if you can even get to your goal weight, then that’s a problem.

I hope this series of tips was helpful. Please like this post and share it. You are not the only one who struggles with this. Anybody in any type of weight loss situation, chances are, has hit a moment where they feel they can’t get back on track. Pass this around and help out some other people today.

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Half Size Me Community Weekly Webinar 197

Click here to download the webinar recording for Webinar #197Topics covered: Meal planning protein tips metabolism Meal planning more protein tips how to boost your metabolism as you age Share :
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
Posted in HSMC Premium Weekly Webinar Tagged with: , ,

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