268 – Half Size Me: Why You Have To Face Your Food Issues With Kate

In this episode of The Half Size Me™ Show, Heather talks to Kate about
  • why she had to be willing to feel sadness to face her issues with food
  • how she used being an “obliger” to her advantage
  • why she focused on food first and added fitness later
  • what her experience on the Today Show was like
  • and much more!

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Are You Struggling With Your Weight Loss?

38_areyoustrugglingwithyourweightlossHave you been struggling lately with continuing on with your weight loss? Maybe you’ve plateaued or your weight loss is slowing. I’ve had two coaching clients recently in this same situation.

For one client, we decided on a week of maintenance, and her weight went up 5 pounds. The next week she lost the 5 pounds she gained during her maintenance week, and she lost an additional 1 1/4 pounds.

I had another coaching client who took a month of maintenance; she didn’t focus on losing at all. I told her this would be really awesome for her metabolism. Guess what? When she went back, she finally went from 193 down to 184 in a couple of weeks. It was crazy.

What I’m trying to tell you is a lot of times prolonged dieting really slows down your metabolism, and one of the best fixes is to stop what you’re doing. Take a break; go up to your maintenance calories, or take a couple of weeks off from dieting and then go back to it.

I’m going to share two different podcasts with you from Dr. Lane Norton that I highly recommend you listen to (see links below this post). He talks a lot about reverse dieting. He talks about protein requirements, things that are going to help you. If you’ve been dieting for a long time, I really think you’d benefit from hearing what he has to say.

Those are some tips that might help you. In our Half Size Me community meetings, we address more questions from the community. If these are things you’re struggling with, or if you just need some general support, come join us at our next meeting. Just go to halfsizeme.com/join for more information. We’d love to see you there!

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Half Size Me Community Weekly Webinar 222

Click here to download the webinar recording for Webinar #222Topics covered: How to deal with the fear of not eating. Going to bed early will help with your night time eating. How to go from tracking in WW to tracking
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267 – Half Size Me: You Must Focus On Habits To Be Successful With Nancy

In this episode of The Half Size Me™ Show, Heather talks to Nancy about
  • how even after weight loss surgery you must focus on habits to be successful
  • how she helps people avoid distractions from weight loss gimmicks
  • how she discovered after maintaining her weight loss for 13 years there is no quick fix
  • and much more!

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How Much Exercise Do You Need To Lose The Weight?

40_howmuchexercisedoyouneedtoloseweightI recently got a question about how much exercise you should be doing for weight loss versus weight maintenance. My answer is whatever you can maintain, whatever is sustainable.

For example, if you’re doing two hours of cardio a day right now and it feels like hell, I highly recommend you don’t do that because honestly, it’s more about you staying in this for the long term than it is about losing weight in a short period of time.

I wrote a post a while back called “If You Can Lift a Fork, You Can Lose Weight.” You don’t have to exercise in order to lose weight, but it will speed up the process, and you get tons of great physical benefits from it; you can actually change your body composition if you’re doing the right types of exercises.

If you’re eating at a calorie deficit, you will lose weight, so the question becomes, what is sustainable for you? What is the amount of exercise you’re willing to do for the rest of your life? I call it your minimum. What is your minimum that you’re willing to do? Just as an example, my minimum is I want to walk at least 10,000 steps each day; I like to take several walks a day. And I do a minimum of three strength training workouts a week — that’s my minimum. Anything above that’s gravy.

If I feel like it, great; I’ll sometimes throw in two HIIT (High Intensity Interval Training) workouts, but that’s about it. I don’t go out of my way to kill myself at the gym, and I’ve maintained my weight doing that. When I was losing weight, I did a little bit more cardio, but not an excessive amount. I realize even then I didn’t have to; I just enjoyed doing certain classes at the gym.

It has to be enjoyable. If you’re miserable, chances are you will beat yourself up if you don’t do the workout you had planned when you really aren’t feeling it, and then you’re going to let your eating go, and then you’re going to find yourself right back where you started. It’s better to create a very nice minimum for yourself of what exercise you’re willing to do and adhere to that. I started at 280 pounds with lifting weights.

If I had to pick one thing that I would say to prioritize more than anything else, it would be strength training. Pretty much every personal trainer I’ve talked to will agree with me that no matter what weight you’re coming in at, if you’re lifting weights, you’ll get more benefit from that long term and in your body composition than you would if you’re doing excessive cardio. Even if you’re just doing it two days a week, whatever you can do as your minimum is what I would recommend.

It’s got to be sustainable. If you’re miserable doing it, you’re not going to keep up with it, and then you’re going to say, “To hell with it; I’m not doing enough.” Then you’re going to give up on the eating, and before you know it, you’ll be right back where you started. Don’t do that to yourself, OK? Try to find what is sustainable, what you can see yourself doing for the rest of your life. I’ll walk for the rest of my life. I’ll hit the weights a couple of times a week for the rest of my life. That’s doable. Some of this other crazy stuff, not so much.

You have to find your minimum and be willing to do that. If you’re miserable, stop doing what you’re doing; it’s not necessary.

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Half Size Me Community Weekly Webinar 221

Click here to download the webinar recording for Webinar #221Topics covered: minimums Resources: http://99u.com/articles/17123/5-scientific-ways-to-build-habits-that-stick https://zenhabits.net/how-to-focus-on-what-truly-matter Share :
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266 – Ask Coach Heather Session 15: Heather Answer’s Listener Questions!

In this Ask Coach Heather session, Heather answers listener questions about

  • How to know if you really need to lose more weight?
  • How to get refocused on your healthy habits when your lifestyle changes?
  • How to stay motivated with the process of slow, sustainable habit change during weight loss?
  • and more!

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Posted in Ask Coach Heather Sessions, Podcast

How To Change Your Mindset When Losing Weight For The Second Time

40_howtochangeyourmindsetwhenlosingtheweightforthesecondtimeI got a message on my Facebook page from a woman named Karen. Karen had lost 100 pounds back in 2010. She went down to 160, then gained weight back, got up to 299, and now she’s back down to 250.

Congrats on getting back down to 250! One of the problems that I know I’ve faced, and many people face, is when I get to my goal weight, I don’t necessarily want to keep doing what it is I did to get there. That’s why my whole message is about maintenance.

It’s because I know; I’ve done it myself.

Here’s a way to kind of compromise on that. As you’re losing the weight, when you’re introducing a new habit — drinking water, taking walks, maybe going to the gym, tracking, whatever it is that you feel is necessary for you to lose the weight — always in the back of your mind be saying to yourself, is this something I will do for the rest of my life, or this a temporary fix to get the weight off?

Be aware of it the entire time you’re doing it. Most people are going after the prize of the goal weight. That’s what they’re focused on: I’m going to get there, I’m going to get there, I’m going to get there. Never once do they ask themselves, will I want to keep up with this? I’m running five times a week; is this sustainable? Is this maintainable? Is this something I’m going to want to do forever?

Be aware of it the entire time you’re doing it. Most people are going after the prize of the goal weight. That’s what they’re focused on: I’m going to get there, I’m going to get there, I’m going to get there. Never once do they ask themselves, will I want to keep up with this? I’m running five times a week; is this sustainable? Is this maintainable? Is this something I’m going to want to do forever?

I actually had to dial it back in maintenance because what I had been doing to lose weight was a little bit more excessive than what I was willing to maintain. At all points of this journey, it’s not about you getting to that goal number. It’s what you’ll be able to keep up with for the rest of your life.

There was a moment in my weight loss journey where I had a very honest discussion with myself and asked myself if I would be able to track for the rest of my life. It’s something that’s always been hard for me. I hated doing the paper trackers; I’m not good with that. I don’t even like to journal.

I said to myself, since there are so many great digital options out there, I’m absolutely willing to track for the rest of my life. I accepted that. If I have to track till the day I die, that’s what my life is. If I can stay healthy, stay active, I’m willing to sacrifice that.

It’s something that’s always been hard for me. I hated doing the paper trackers; I’m not good with that. I don’t even like to journal. I said to myself, since there are so many great digital options out there, I’m absolutely willing to track for the rest of my life. I accepted that. If I have to track till the day I die, that’s what my life is. If I can stay healthy, stay active, I’m willing to sacrifice that.

There were other things I wasn’t willing to do. I think that’s what’s really important. Ask yourself how you want your eating to look and how you want your fitness to look, and where those two roads merge is where you end up, body weight wise.

It’s not about going after 160 or 120 or 1-whatever and doing whatever the hell it takes to get there, then thinking, you know, I don’t think I want to do this anymore. Then you gain all the weight back, plus you get the added bonus of actually going past your original starting weight, which is what happened to me every single time.

I know this is going to sound crazy, but it’s better to stay at 250 pounds if what you do maintains that, because at least you’re down 49 pounds. The other option is to plan maintenance breaks. Take time every six months to just maintain your weight.

See what that feels like for you, then you can decide if you want to keep going. Or are you happy where you are? Would you rather focus on maintaining what you’ve lost? These are questions people don’t ask themselves. They’re obsessed with getting to that “number”. Getting to your goal weight isn’t as exciting if you end up nowhere near it in three, four, or five years.

It’s all about what you can do for the rest of your life to maintain this body weight, whatever body weight you end up being. Being down 45 pounds is much healthier than being up 45 pounds. If you can lose another 20 and you can maintain that, and you want to lose another 20 and you can maintain that, that needs to be your system, as opposed to just getting to a number and figuring it all out later. Have periodic checks along the way to see if you can maintain what you’ve lost.

It is totally a mental game. Part of that mental game is really accepting the fact that these habits you bring into your life have to stay there forever. If you’re not OK with these habits, then the question becomes what is a realistic goal weight for you to strive for? What will allow you to actually eat the way you want to eat and work out the way you want to work out and be happy? It may be lowering your body weight but not getting to that one number goal that you have been focused on for so long.

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Posted in Blog, Weight Loss Inspiration, Weight Loss Journey

Half Size Me Community Weekly Webinar 220

Click here to download the webinar recording for Webinar #220Topics covered: q&a, getting started for the final time, self sabotage, routines, protein, awesome points How to make this your final time. What to do when you sabotage because the scale
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265 – Half Size Me: Learning To Let Go Of Perfection To Make Progress With Shari

shariIn this episode of The Half Size Me™ Show, Heather talks to Half Size Me Community member Shari about
  • how she figured out all the things that did not work for her
  • why she hasn’t eaten salad and done any structured exercise to lose weight
  • how she learned to let go of being perfect to make progress
  • and much more!

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