Is Your 100 Pound Weight Loss Journey on an Obnoxious Bumpy Path?  Are You Ready to Change How You Travel the Path?

Is Your 100 Pound Weight Loss Journey on an Obnoxious Bumpy Path? Are You Ready to Change How You Travel the Path?

Is Your 100 Pound Weight Loss Journey on an Obnoxious Bumpy Path? Are You Ready to Change How You Travel the Path?

In my weight loss journey there were points where I would get totally lost.  The hard part was I would reach out to coaches that didn’t have a clue how to help someone that 100 pounds to lose.

They would give me great advice for someone with 10-15 pounds to lose, but I definitely did not qualify.

I finally gave up and did it myself.  LOL But this increased the time it took me to get to my goal because it was sooo much trial and error.  And sometimes I tried things that had the opposite effect to what I was trying to achieve.

There were times that I would get sooo in my head, and I couldn’t tell if I was making an excuse or if I was truly having an issue. And other times my mindset would get all buggered up and I would slide for days.

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

I am totally excited about the new program I have coming out.  

But ya know what?  I can already hear in my head all the reasons you aren’t ready to jump in.  😉  

So today, I’m going to give you some thinking fodder as I ramp up sharing all the benefits of getting help.   I’m not a salesperson! I am a coach, and I am a coach that loves you with all my heart.  

Yes, even if I haven’t had the honor and privilege of meeting you yet… Your still in my heart and prayers every night as I pray to help just one person that is struggling like I struggled for 42 years.

Ya see, I know the confusion and the physical pain of being 100 or more pounds overweight.  I know the stories in your head that tell you, you will never lose the weight. That you’re not enough, that it’s just too much!  

I was so flipping stubborn.  And I scoffed at “healthy” until one day I realized that healthy wasn’t a dirty word.  

It was what was going to let me DO things with my family, it was what was gonna keep me around to see and love my grandchildren. 

Today we’re gonna keep it short and sweet, I just want to give you somethings to think about.

Smother Weight Loss Journey:  What a Coach Does for You

A coach and group program are the best of both worlds in my mind. And no that isn’t just because that is how my program works.  A coach is there to provide a formula to follow and support you as you make changes.

But there is nothing like making changes with a group of people just like you.  I was never much of a joiner, but just seeing other people are struggling in the same ways makes the journey more bearable.

It is so much easier to keep your mindset and battle those inner voices when you see others are facing the same battles.  It’s great to have a coach to answer the questions, but having a group to do it with you is the icing on the proveriable cake.

We often think of weight loss as an individual battle… it’s not! There are tons of people out there just like you, and having other’s to lean on makes you stronger. 

A coach and program put on the right track and then they are there to support you as you travel the journey to your goal.  My job as a coach is to NOT give up on you, even when you feel like giving up on yourself.

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Smother Weight Loss Journey: Those Other Plans You’ve Tried

Think back to all those plans you’ve tried… When you did them did you have a community of women all working to lose 100 pounds or more?  Had the person leading the community also lost 100 pounds or more?  

In these past programs were you trying to lose it as fast as you could?  Only to get Hangry and deep dive into a bag of doritos?

Most weight loss plans and communities are setup to get HUGE results very quickly and don’t help you address the “why” you got there in the first place.  

I know because I was the queen of WW, gave Paleo a try, oh what about Whole 30?

Guess what all of those plans are awesome!  There is nothing wrong with them, it’s not the “diet” that kills our weight loss journey.  This is where a coach and group is needed.

A weekly meeting with a group of strangers isn’t enough, and changing everything–working out really hard, eating low calories don’t work either! 

Let’s think about the “Biggest Loser” show.  They get amazing really quick results by pushing the boundaries and sucking people into a totally focused weight loss by pulling them out of their environment and changing everything they do every day until they lose the weight.

Last I checked a “Fat Camp” like this costs well over $10K, and sadly most regain their weight back and mess up their metabolism. All they wanted was to lose the weight and get healthy, but they ended in a worse situation than they started.

These horror stories are why I create the programs I do, because healthy change is not quick!  It starts in the mind and with habits, it does not start with eating nothing and moving to exhaustion.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Let’s Close This Out…

I will step off my soapbox now and take a bow.  LOL

In case you were curious, I have very strong feelings about the state of Weight Loss and Diet Plans because they failed me!  

A good coach teaches you how to create healthy meals, and does not provide meal plans.

I also feel a good coach is a guide when you feel lost and overwhelmed and acts as an accountability partner.

When you combine a good coach with a group of people all working towards the same goal like the ONEder-Sisters Inner Circle you end up with a new lease on life and a pathway that you really see results and change.

Is it quick?  NO! But it’s a permanent change as you make the changes slowly over time, instead of jumping into the deep end without knowing how to swim.

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).

Using NON-Scale Goals to Create a Healthy Diet for Weight Loss

Using NON-Scale Goals to Create a Healthy Diet for Weight Loss

Using NON-Scale Goals to Create a Healthy Diet for Weight Loss

Every diet I ever started, started with a weight loss goal… I wasn’t looking for a healthy diet for weight loss.    

Until the last one.  

My last weight loss journey I was terrified to set a weight loss goal for fear of failure.

I lost the first 90 pounds, 5 pounds at a time. 

And I totally focused on non-scale goals that had nothing to do with the horrible device.  😉  

Don’t get me wrong the scale is an important TOOL for weight loss, but it doesn’t dictate what is healthy and what isn’t

Goals are really important but scale goals only will stop you from reaching your goal weight loss goal…

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

Creating a healthy diet for weight loss sounds so easy… but when the word diet is included nothing is easy!

So why should you really focus on the “Healthy” portion instead of the “diet” portion of that phrase?  We are going to go through this so hang out and see how this might work for you!

Healthy Diet for Weight Loss:  Focus on the Healthy

When you have 100 pounds or more to lose focusing on the “scale goal” and doing yet another diet feels like a life sucking mess!

This is what causes that horrible roller coaster of weight loss.

We go “ALL IN” changing EVERYTHING… then life happens, and our all in hasn’t become part of who we are yet, so we go completely OFF THE RAILS.

Instead focusing on small non-scale healthy goals, allows us to “become” that person we so want to become.

One of the early things I tracked was eating healthy portions.  Tracking the healthy portion gives us a trackable maintainable goal. It doesn’t depend on eating kale for success.

There are a lot of “things” we can do that are healthy.  We can focus on things like, water consumption, the number of steps we can take, or on healthy sized portions regardless of the food we are consuming.

I know focusing on “healthy” may not sound exciting.  But it kept me consistent and it helped me maintain once I reached my goal.

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Healthy Diet for Weight Loss: Focusing on the Number on the Scale Is Overwhelming and Depressing

Every time I focused on the number on the scale, I would get overwhelmed and depressed.  100 pounds to lose feels like a lot of weight.

But and this is important, weighing is important.  Without weighing we don’t know if we are making progress.  

The number on the scale does not define YOU, but it is a marker that is necessary on your weight loss journey.

So this is the part of the weight loss journey where you separate who you are from the number on the scale. 

When we focus on the non-scale goals and only use the number on the scale as a single piece of data that helps us figure out how well our healthy diet for weight loss is working.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Healthy Diet for Weight Loss: How Can You Find Non-scale Goals to Create a Healthy Diet for Weight Loss

The first step to this is ditching your preconceived notion of “diet”.  Let’s look at instead how to make this permanent!

In reality a diet is what you eat and how you fuel your body.  It’s not a short term thing you do to lose a few pounds (or a lot of pounds).

So going into the journey you can look for healthy goals that you can add to your day. Instead of looking for foods to remove from your day

I can’t tell you what your healthy goals will be.  For me I added water and tracked it, and got rid of boxed food for myself and my family. And finally I tracked my portion sizes.

This started off my weight loss journey and as I felt comfortable with these new habits, I added walking.  Then because I totally HATED veggies, I started adding veggies to my meals.

Each of these non-scale goals helped me take my fast food, boxed food loving life and convert it to a healthy diet.

Are you ready to do a conversion?  It’s not as hard as it sounds when you address the mindset issues that have you reaching for food to solve all the problems of life.

More on that later… For now…

Let’s Close This Out…

Non-scale goals give you power in your weight loss journey.  You can build your own definition of a healthy diet for weight loss by defining your version of “healthy”.

You don’t have to live on Kale smoothies and chia seeds to be healthy and lose weight.

So often we jump with both feet into total change, and then wonder why we can’t stay on track.

The secret to staying consistent in your weight loss journey and then maintaining that weight loss is small changes over time that you can live with permanently.

If you want to learn how to create small goals jump into my Free 5 Day Challenge coming up mid February. We spend a week learning how to break our healthy goals into small habits and how to track those goals for permanent weight loss.

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).

100 Pound Weight Loss Requires a Lot of Self Love! How Can You Love You While Losing Weight?

100 Pound Weight Loss Requires a Lot of Self Love! How Can You Love You While Losing Weight?

100 Pound Weight Loss Requires a Lot of Self Love! How Can You Love You While Losing Weight?

I started my 100 pound weight loss journey not overly impressed with myself or my ability to lose weight, and I honestly hated myself. And I truly didn’t understand the concept of self love.  

Now I had one thing besides my family that I took pride in, and that was being successful in my career.  I was proud of the field I was in and my place in it.

But with regards to me, looking at myself in the mirror was incredibly painful.  I basically grossed myself out. The words in my head were mean and nasty, and I would go off plan and beat myself up for days…. I didn’t provide myself any form of unconditional self love.  Unfortunately, I reserved all the unconditional love for my kids and hubby.

This mental beating was this biggest issue in my consistent 100 pound weight loss.  It  caused me to go off track over and over throughout many years.

To overcome this I had to make some adjustments and learn to love me where I was.   This was the path to reaching my goals.

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

Overcoming this mental beating is what allowed me to successfully reach my 100 pound weight loss goal.

To get here I had to learn to love me where I was and stop beating myself up for being human.  If you are busy telling yourself all the horrible things you’re doing, how are you going to know when you’re doing something good?

Question… Do you praise yourself for the good times or just beat yourself up when you’re not perfect?  Where’s your focus?

What you focus on is what happens and it’s what you see.

Now this became a big deal, because I would go off track and then eat for days because I went off track once… so if this is you, listen up!

Self Love Comes from Being Curious about Your 100 Pound Weight Loss

Are ya ready? 

The first step is being curious.  

It’s time to  figure out why you go off track initially.  For me, it was usually exposure, or coping with stress and anxiety.  In my case, I wasn’t skilled at navigating events where food was freely available, or dealing with life events.

Maybe you also eat to cope with life’s stresses, or your anxiety.

And let’s not forget eating because of anger, or sadness or even loneliness.

Finally a big one for me was, I used food to cope with these emotions instead of dealing with them.  I would eat because I messed up.

Taking time to invest in this step allows you to understand why you’re having issues with your 100 pound weight loss journey.  

Usually the question I get now is: “But how did you use self love to overcome and actually lose 120 pounds and keep it off?”  

We are going to talk about this over the next couple of sections.  ?

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Use Self Love To Be Gentle to Yourself for Your 100 Pound Weight Loss

Okay, so now I knew why, I was curious and I actually paid attention as I was going off track.  I journaled and watched what I was doing almost from afar…

In order to move past this, I needed to basically parent myself and figure out how to express my feelings

I know it sounds difficult, but picture parenting a 2 year old that accidentally spilt a glass of milk.

Being gentle with yourself is key, particularly if you are eating in response to emotions.  

Giving yourself gentle love as you figure out why and then teaching yourself a new way were the only way I could lose 100 pounds and keep it off.

How do you teach yourself? 

I did it by brainstorming options… I tried to come up with new ways to deal with my emotions.  I had conversations in my head and journaled about other ways I could deal with a specific situation.

To be honest… there isn’t a blanket solution.  Your solution for stress eating is going to be different than mine, but the process to find that solution is going to be the same…

One process is to journal options for the specific situation.

We spend a lot of time working on unique solutions to this in the 100 Pound Weight Loss Formula, my group coaching program for 100 pound weight loss.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Self Love in the Form ofGiving Yourself Grace for Your 100 Pound Weight Loss

Now let’s talk about one of the most important parts of the process.  😉 I figured out this growth process with trial and error, I had to give myself grace when I didn’t quite do perfect.

Guess what happened…

As I started giving myself grace for not being perfect I started losing weight.

Notice I didn’t say I stopped messing up and I started losing, because I continued to mess up and I still do.

But now when I don’t stick to my plan perfectly I stop and look at why. 

And then I start right where I am and I return to my plan.  I don’t eat for days, or starve myself because I ate extra handfuls of granola when I make my yogurt. 

I simply start my very next meal like nothing happened at all.

Giving yourself grace is a big part of self love.  This is the step that allows you to be human.

Let’s Close This Out…

Being curious, gently correcting your course and giving yourself grace are the 3 keys to 100 pound weight loss and then maintaining the loss after the fact.

I’m saying stop using your imperfection as an excuse to keep eating.  It’s an excuse. And don’t beat yourself up, when you aren’t perfect. These just keep you eating, and it’s causing the weight loss rollercoaster.

Are you using stress as an excuse to eat.  Are you then beating yourself up because you stress eat.  Do you follow this up with a ton of extra eating for days?

This is just one example I see all the time.  So instead get curious, gently teach yourself a new way and give yourself grace when you aren’t perfect.

These steps will allow you to implement self love on your weight loss journey instead of trying to bully yourself into losing weight.  (This doesn’t work BTW… I tried it MANY times)

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).

How To Lose Weight Without Exercise

How To Lose Weight Without Exercise

How To Lose Weight Without Exercise

I spent a lifetime HATING all things active! I was the kid that skipped PE in Junior High and High School. And about the closest I ever got to exercise, was briefly after I graduated and I learned to country dance. Um, this was my 20’s, now in my 50’s this is still fun but it isn’t feasible to do go out with hubby 3-5 days a week.


When I talk about “How to lose weight without exercise? ” I was pretty darn good at it! I lost over 100 pounds 3 times and the first 2 times I did it completely without busting my rear working out at all.

The third time, I approached it differently, and focused on movement over exercise… and that allowed me to keep that pesky weight off for 8 years.
Adding movement is the key, but hang with me a little and you’ll see you really WANT to do this!


Exercise was not something I enjoyed, it wasn’t part of who I was. So if you’re like me and don’t like exercise in the traditional sense of the word and you want to you just want to be happy, healthy and energetic, I’m here to tell you can do this!


You don’t have to become a gym rat, or workout to lose weight (even 100 pounds)! You can bust that weight gain in the chops and be successful with weight loss without a gym membership. I lost 120 pounds almost 8 years ago without working out for the first 90 pounds or so…. But let me reiterate, you do need to add some extra movement to your day and ditch the unhealthy food.

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

12 Quick Weight Loss Tips to Lose Weight Without Exercise

  1. Change your eating habits so you are watching your food intake
  2. Eat a balanced diet that includes the Complete 3 (Healthy fats, protein, and high fiber foods)
  3. Eat fewer calories (meaning a caloric deficit)
  4. Use a smaller plate when serving yourself food this allows for smaller portions that are still visually appealing
  5. Calorie restriction is important, but too few calories and your headed for a plateau
  6. Moderation is key, you can’t outrun a bad diet, but over working out will stop weight loss too
  7. Regular exercise can be replaced with regular movement and increased physical activity
  8. Adding body weight and strength training movements increase muscle mass, and metabolism, but it doesn’t have to be done in a gym or for hours to be effective and it will help you with your body composition faster than cardio. (meaning you’ll look thinner because of fat loss over muscle loss)
  9. Replace sugary foods with healthy snacks to avoid extra calories
  10. Don’t skip a meal to makeup for going off track.
  11. Get plenty of sleep to help manage stress and increase energy
  12. Avoid added sugar and liquid calories this increases caloric intake and will take you right off your weight loss plan

Lose Weight Without Exercise-No Gym Required

 

In the big picture you do not have to workout or starve yourself to lose weight. Successful weight loss requires fewer calories, increased energy expenditure, and a diet that leads to weight loss.

It is totally possible to lose weight without exercise!

There is a little “but” here. hahah

You do need to add movement to your day, watch your calorie intake, and eat at a calorie deficit! Adding movement and living on junk food isn’t going to help you lose weight.

I promise you this is not horrible! How nice would it be to enjoy a stroll from the back of the parking lot to the grocery store without focusing on the pain of movement?

Come on you and I both know you wait for the closest parking spot you can find, because walking from the car to the store hurts. And then you don’t have what it takes to get the groceries AND get them inside and put them away!

So let’s talk about how you can slowly build up to enjoying that stroll instead of dreading that necessary stroll.

Lose Weight Without Exercise by Adding Movement

The human body is built to move…. But when it hurts to move we stop doing simple things.

By adding small “extra movements ” to your day 5 minutes at a time, you can build up your strength so eventually you can enjoy that stroll! This extra physical activity along with a healthy diet and healthy food will help you lose weight and reach your goal.

In the early stages of my weight loss, I started by adding a lap around the house when I had to go to the bathroom.

I work from home, so this allowed me to pick up kid toys and add them to the basket as I strolled.

It’s the small things that make the biggest change with weight loss.

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Diet and Losing Weight

As you can tell, adding small daily movements can help you lose weight without traditional exercise.

Using pantry items as small weights and do lifting movements to add in strength training as you prepare a healthy meal.

Or maybe later in your journey you’ll find a love for lifting like I did as I was actually trying to tighten loose skin. But physical activity alone isn’t the panacea for losing weight.

Knowledge of the food that fuels your body is so important the more knowledge you have about that food the easier your weight loss will be.

Like eating a healthy snack that includes healthy fats, protein and fiber will keep you full longer. This food combination works together to balance your blood sugar so you don’t fight weight gain and your eating fewer calories with a higher volume, but your losing weight.

Diet and food knowledge also helps with belly fat. I know sounds odd right? Well foods with added sugar increase belly fat, but healthy fats help to balance hormones and decrease belly fat. (I know it doesn’t sound right, but fat doesn’t make you fat, sugar does this job all by itself) The calorie amount in fats is higher than sugar though, so make sure to watch your calorie intake of fats… it’s all about balance.

Another part of food knowledge and a balanced diet is knowing what supplements to take. According to Healthline.com this vitamin helps to balance hormones:

Getting enough vitamin D can keep your hormone levels in check and may help enhance weight loss and decrease body fat. In turn, losing weight can increase vitamin D levels and help you maximize its other benefits, such as maintaining strong bones and protecting against illness. ~Healthline.com

If you have medical issues it’s important to work with someone with experience with clinical nutrition. But to get ya started there are a few simple food tricks you can implement.

Switching out junk food

Now for any of you that have seen my picture you, or we have talked you may know I lift weights now… BUT I didn’t start that until after I lost weight. I feel it’s important for you to understand there is a progression.

As you move through the journey you add layers to what you want from the weight loss.

The goal is to get to a point where you love yourself healthy, not destroy yourself to get unhealthier by losing too much weight or continually falling off track.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Lose Weight Without Exercise But Enjoy Learning What Your Body Can Do

As you progress on your journey a lot of Non-Scale Victories start happening. You sleep sounder, a meal that you once thought you would never like, you actually crave it…

Maybe you notice you have collarbones again, or the towel will wrap all the way around you. Maybe you see bones in your wrists, ankles or you have actual knees instead of stove pipe legs as my dad used to call them.

This is when you want to start exploring what your body can do!

Maybe you can walk the park with your kids or grandkids. Or do your grocery shopping chore with no pain. Or dream of dreams spend the day doing fun stuff with the family, and not have to sit every 5 minutes because of the pain in your feet and back.

These are the motivating moments that we have to grab onto so we can move forward when the scale doesn’t move. These are the focus points of a healthy weight loss journey NOT the number on the scale.

This journey is about creating a healthy lifestyle and adding habits that support this. But more than adding habits, it’s about doing things you can see yourself doing for life. Even the Mayo Clinic states that before starting a new plan you should ask yourself:

Does it include foods you like and that you would enjoy eating for a lifetime – not just for several weeks or months?

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/diet-plans/hlv-20049483

Let’s Close This Out…

Weight loss doesn’t require exercise or the gym.  But the human body is made to move. NEVER is a million years did I believe this when I weighed 286 pounds!  But I am here to share it really is!

Adding in small movements to your day over time will actually make your weight loss consistent.

We are less hungry when we add movement as long as the movement is reasonable. Diet is important, movement is important, what each meal and snack are made of is important, and so is sleep.

Don’t discount all the aspects of reaching your goal. Weight loss is about a lot more than “Eat less and move more”.

When we add in hours at the gym we actually end up hungrier and it becomes more difficult to say no to Allll the food.

As you move through your journey it may seem you’ll never get there… but I know with help and guidance you can do this! You can create a Simply Healthy Lifestyle just like I finally did at 42. It’s not impossible. To learn more about Creating a Simply Healthy Lifestyle you can check out our membership, or check us out on YouTube.

 

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).

I Promise You Can Lose 100 Pounds-Weight Loss Motivation Is Not the Only Tool to Lose Weight

I Promise You Can Lose 100 Pounds-Weight Loss Motivation Is Not the Only Tool to Lose Weight

I Promise You Can Lose 100 Pounds-Weight Loss Motivation Is Not the Only Tool to Lose Weight

On my weight loss journey, the weight loss motivation ran out about week 2.

I still lost 120 pounds, and I have been maintaining it for almost 6 years.

Sound Impossible?

I totally understand!  It took me until I was 42 to figure it out.  I spent a lifetime trying to lose and maintain 100 pound weight loss.

I lost 100 pounds the first time at 21 after being punchline in a very cruel joke.

My friend and I used to go to the NCO club to learn to country dance and play pool.

I learned to two step and three step… one of the best times of my life.  

UNTIL…

I had a crush on one of the guys there.  His friends found out and dared him to make friendly with the fat girl.

Let’s just say I found out after I kissed the boy… (Yes there’s a country song there…)

I used the anger and shame from that scenario to power through a 100 pound weight loss in the record time of 4 months.

Talk about MOTIVATED!  But it was not a healthy motivation and I will-powered my way through it… the weight came back!

I did this for a different reason at 31, but at 42 I knew I NEEDED to lose weight and I knew I needed tools besides weight loss motivation and Will-Power so it would be the last time, not just another time….

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

Why We Think We Need Weight Loss Motivation

We think we need motivation because we have been trained to believe that weight loss is 100% about eat less and move more until we hit our goal weight.

AND this just SUCKS!

This implies, we give up everything we enjoy and focus on that goal number.

But what happens when food is our companion, or food is what we use to make us feel better for a variety of reasons?

Well, this is when we go off the rails… and no amount of motivation is going to help us, unless of course we are 100 % focused on that number and our motivator is something big, like being the brunt of a cruel dare.

Let me just say, it’s not healthy to focus on that kind of anger and shame to lose any kind of weight, and it usually backfires because we end up hating on ourselves.

So let’s circle back, if weight loss isn’t all about eat less and move more and staying motivated to do these two things… What the heck is it about?

In reality weight loss when you have 100 or more pounds to lose is more about the daily habits we have and how we use food in our lives.

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

The Downfall to Relying on Weight Loss Motivation

Motivation is not a consistent flow, it’s more like a faucet where the flow is turned on and off by what’s going on around us.

Motivation is usually high in the beginning…. that beginning can be the start of the year (New Year’s Resolutions), the start of the month, week or day.

But it’s not going to stay consistent, and that is normal!

You are not broken or lazy because your motivation dies out over time!

There is an entire course on the psychology of motivation, and it’s an entire field of study.  The course bored the crap out of me. LOL 

But it did help me as I worked on my weight loss the 3rd time and I realized motivation wasn’t going to keep me going the whole time.

So the big downfall to relying on motivation is the fact that it’s naturally going to ebb and flow.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Where We Want to Rely on Weight Loss Motivation

So I have been really down playing motivation… but there are times we want to rely on it

Motivation is a tool to help us get started.  So yes we do need it, but the trick is using it as a springboard to bigger and better things.

The third and final time I lost 100+ pounds, I used my initial motivation to map out a plan for myself….

Guess what?

There wasn’t a list of foods I couldn’t eat, or a workout plan insight when I did this.

I focused on the small daily tasks that I could do that would help me get healthy.

Weight loss was my goal, but I knew if I focused on the number on that stupid scale it would send me into a tailspin.

A side note, I weighed daily through my weight loss and I still weight daily.  But I use it as one metric of how I’m doing. It does not define me as a person.

I created my own plan based on daily actions including, more water, getting rid of all the processed food I was eating and trying to move a little more.

The movement was not a big focus until much later because moving hurt really bad when I started.  But I did walk a lap around my house for each trip to the bathroom. And I didn’t ask my kids to get me stuff, I focused on getting up and getting it myself.  This was a lot for me in the beginning.

So motivation is the initial stepping stone so we create healthy habits to rely on.  These habits are the starting point to permanent weight loss. 

Let’s Close This Out…

I hear so often I’m just not motivated, or I lost my motivation and regained all my weight.

This is a major downfall to relying on motivation to lose 100 pounds.  Or really any weight at all.

Motivation isn’t going to flow like a river, it’s more like the rain, it comes and goes.

The goal is to use the motivation peaks to create small daily habits that we do that will lead to weight loss.  Habits are automatic, and they will support you when the motivation is gone.

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).

Are You Ready to Hack Your Weight Loss Will Power in 2020?

Are You Ready to Hack Your Weight Loss Will Power in 2020?

Are You Ready to Hack Your Weight Loss Will Power in 2020?

We all think we need will power to lose weight.  I had amazing will power twice and lost 100 pounds really quickly!

Let me share a little, ya know those times where you find yourself face first in your favorite comfort food, looking for relief?  Maybe not even sure what kind of relief you’re looking for, but your eating anyway. Using will power for weight loss will not help you with these moments, and once you have reached your goal (hopefully), you’ll go right back to coping with life with food.

I’m here to tell you powering through a large weight loss using will power does not change your relationship with food.

And the biggest thing I found was that I used food to cope with life.  By powering through using will power I wasn’t changing how I dealt with stress, anger, sadness or loneliness.  I was over using this one tool in my tool box.

Don't Know Where to Start Creating a Simply Healthy Lifestyle?

Simple Weight Loss Over 40, Macros


If you're new here, and you don’t know where to start on your journey? I lost 120 lbs and I have kept it off for almost 8 years.  Check out the following posts to get you started.

 And while you're here ya should definitely grab guide to get started creating some basic habits, the pre work no one talks about to creating a Simply Healthy Lifestyle.

What Is Will Power Really?

Will power is more than our ability to say no. Will power equals self control.

But do you know WHY you lose control?

There is an epidemic of instant gratification. And this is because people don’t dig deeper into themselves to determine why they want things, and why they fail to control themselves to get there.

This another place where you have to give yourself grace.

There are a lot of opportunities to learn what your will power weaknesses are, and once you learn that you can plan.

In a lot of ways, will power is an instinct, but it’s an instinct that you can train.  So if you find yourself losing weight with will power alone it can be a long road if you don’t take the time to hone this instinct.

What Will Power Does for You and What it Doesn’t Do!

Will power is a tool we need in our toolbox… don’t get me wrong.    We need it in those moments where are faced with unexpected treats that are not part of our plan at that moment.

We also need it when we do that silly thing… go grocery shopping hungry (don’t do this ?)

But what we shouldn’t be doing is relying on it 24 hours 7 days a week.  Will power is like a muscle, you can build it. But it tires easily, particularly in the beginning.

And you don’t want to get to your goal weight and have to maintain your weight loss with will power as your only tool!

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Why Will Power Shouldn’t Be Your Primary Tool!

As we progress on this weight loss journey, there are a ton of tools we can use that have nothing to do with eat less and move more… but they are not traditional “weight loss” tools.

We all hear about will power, how many times my daddy said to me… “Your will power amazes me”.  He would say this when I would power through my 100 pound weight loss. And of course when I gained it all back, he would respond with “Where did all that will power go?”

Relying on will power to lose the weight means…. wait for it….  

You have to rely on the will power to maintain that weight loss!  This was impossible for me! That is the reason I gained it back in record time twice!

So what other tools do you need?  

How can you stay consistent with your 100 pound weight loss and then maintain that loss once you’ve achieved?

This is my secret sauce.  ?This is how I cracked the code to 100 pound weight loss, and what my 100 Pound Weight Loss Formula group coaching program provides, but I will give you an overview next.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Why Will Power Works Better in the Morning

Ok, so I’ve stated two different ideas about will power, it’s like an instinct and it’s like a muscle.

Which is it?

Well, it’s both!

But let’s talk about the muscle first….  Will power is strongest in the morning because we haven’t used or over used it yet.  

When you’re trying to change, it really helps to set yourself up for success, buy learning where you need will power and then planning around this.

The goal is not to use up all of your will power muscle in the beginning of the day so you still have some in those moments that you need it later in the day.  ?

How about instinct?

Well it’s like an instinct because it keeps you from screaming at the store clerk when they can’t help you, or at the kids when they paint themselves blue. (And yes both of my younger two have done this at different times.  The joys of motherhood!)

Will power is what we use daily to control our actions and not act like a caveman.  hahaha

Ya see we don’t just use will power for weight loss we use it daily for all kinds of things.  

So if your using all your will power just to survive in this society that has social conventions that prevent us from saying exactly what is on our mind, (I fail at this often!) we have less will power for our weight loss.

How to Trick Will Power!

So there are phases to this… but I will give you a basic overview.  ?

The big over view is adjusting how you think about food, healing your relationship with yourself and food, and creating habits to support not only weight loss, but looking at the big picture and creating habits that will support you for a lifetime.

It sounds like a lot right?

It is! But it doesn’t all happen at once and in all reality it starts with creating the belief that you can do this.  

Ya know what?  

If I can figure it out at 42 and lose 100 pounds when most of the women my age are gaining, you can do it to!

Let’s Close This Out…

Now everything I shared here is very different than… Eat Less, Move More…   What about carbs, how many hours do I have to work out, and then what about intermittent fasting and keto.

This is the secret code I cracked… Makes me wish the doctor I went to at the age of 9 was still around.    He was an amazing southern boy, that ended every appointment with “Give me some Suga” which meant give him a hug, and in return  I got a stick of juicy fruit gum, and if I got a shot of penicillin I got a small pack of gum.

If Dr. Landon was still around, I would share this secret with him.  ?   

He was one of those Doc’s that really did mean well, he wanted what was best for me, but he didn’t understand, that at the ripe old age of 9 I used food to cope.  

It was my comfort when my mom almost died giving birth to my brother.   It was there again when she had a stroke a year later when I was 7. And finally it was there again when she almost died giving birth to my sister a year after that.  

All of this was before I finished the first grade and at that point in my life… my mom was my world.

So for those of you that use friend as a companion in times of hardship… I get ya! I did too!

Let’s Review…

I’m done with stories, hehehe

Will power is the same as self control.  

In this day and age we use our self control a lot, for things besides weight loss. 

This means we burn out the will power muscle because we are using it as a protective instinct, so we can continue to participate in society.

 So will power can’t be the only tool in our tool box for 100 pound weight loss.  If it is our only tool, then the regain will happen just a quick as the weight loss.  

And finally we can trick will power with habits.  In the ONEder-sisters facebook group, they call me BadAss Habit Babe, because I really push the habits. (Join us, if your not a member already… click the link above.  ?) 

But to keep the weight loss permanent we also have to address our relationship with ourselves and food and in some cases our perspective with regards to our life. But this is a story for another time!  

Sending you off with love & hugs!

Coach Michelle

Ace Certified Health Coach, Precision Nutrition PN1 Coach, Fit Chicks Certified Fitness, Nutrition & Wellness Expert

Simple Weight Loss Over 40, MacrosHey You Amazing Lady! 

Let me help you reach your healthy lifestyle goals. I've lost 120 pounds and maintained it for 8 years, and helped countless others reach their goal too. I'm an ACE Certified Health Coach, a certified Precision Nutrition Level 1 Coach and a Certified Wellness, Nutrition and Fitness Coach for people who want to reach ONEderland (below 199 on the scale) and stay there, I coach you and give you the tools to change your nutrition and movement habits and change you life forever.

Through my passionate and open hearted Online Wellness classes, Digital products, and a Simply Healthy Accountability membership. I'm here to inspire you to change your approach to weight loss and wellness—while making it all feel like a natural part of who you are.

And when I'm not coaching you can find me walking with my teens, hanging with my hubby, or playing with my dogs (all four of them).