Consistent Weight Loss Formula For Women Struggling To Reach ONEderland (below 199 on the scale)

Consistent Weight Loss Formula For Women Struggling To Reach ONEderland (below 199 on the scale)

Consistent Weight Loss Formula For Women Struggling To Reach ONEderland (below 199 on the scale)

Here’s a new weight loss video for every woman struggling to get below 199 on the scale (Reach ONEderland) who wants to find a plan that works for you without focusing on the number on the scale  and fast weight loss without having to watch the scale go back up again.

Hi, I’m Michelle. I help women just like you get off the weight loss rollercoaster and reach ONEderland (below 199 on the scale) and stay there.

I can help you because I was you!  Guess what? I have lost 100+ pounds 3 times in my life.  The last time, I cracked the code to 100 pound weight loss that is consistent and maintainable.  Allowing you to lose weight the way you’ll maintain it..

Here’s the scoop when it comes to weight loss…

 

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.

Switch Focus From The Number On The Scale To Reach ONEderland

The number on the scale has taken so many of us off track, over and over. But in reality it’s our mindset and how we feel about ourselves that are truly taking us off track.

Here are a few tricks to help you switch focus!

  • The number on the scale is just one metric of success, but we put all our focus on this one number
  • In the big picture there is a lot more to being healthy than the number on the scale
  • We need the number on the scale, to show us our success in the other area’s of getting healthy
  • But creating NON-Scale goals is a true identifier of success with weight loss
  • Try creating goals that have nothing to do with the scale and track your success there
  • Don’t overwrite all your habits at once.

Now, if you’re a woman struggling to get below 199 on the scale  who is committed to really make this work for you, let me invite you to hop on the waitlist list for ONEder-Sister’s Inner Circle- there is a special bonus mini class there for you to help you start changing your focus at ONEder-Sisters Inner Circle so you can  and fast weight loss instantly… without having to watch the scale go back up again!

 

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Big-Take-Aways For Staying Consistent and Reaching ONEderland!

So, here are the big takeaways for every woman struggling to get below 199 on the scale and reach ONEderland  from today’s video:

  1. Fast weight loss is not permanent weight loss, switching your focus from the number on the scale is the first step to actually reaching your goal weight.
  2. Being discourage by the speed of your weight loss, says you are only focused on the number on the scale.  It’s time to change your focus to NON-scale healthy goals.
  3. NON-Scale healthy goals will help the number on the scale go down, and emotionally it will help you feel small successes over time.

The big takeaway here is that you can stay on track when the scale depresses you and takes you off track without having to watch the scale go back up again.

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy 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).

Are you tired of not losing weight? These Top 3 Blog Posts from 2019 are sure to help!

Are you tired of not losing weight? These Top 3 Blog Posts from 2019 are sure to help!

Are you tired of not losing weight? These Top 3 Blog Posts from 2019 are sure to help!

One year ago this week, I started this blog adventure with one goal.  That goal was to provide real help to real women that had spent a lifetime extremely overweight and they were not losing weight.

I weighed over 200 pounds by the time I was in 8th grade. Unfortunately, I don’t know what my highest weight was because I went years without weighing myself, but at 42 I know I weighed 286 pounds…

In my 20’s I got down to 160-170, in my 30’s I got back down to 160-170, but in my 40’s I learned how to change my habits, mindset and I rocked it and got down to 135-140.  I have been hanging out here for 5 years.

This isn’t a share to brag… I share because I want YOU to know you can too! If your not losing weight because you find consistency difficult, there is something here for you!

Over this last year, I have written a blog post almost every week (Missed a couple for family events… those weeks are facebook lives-Make sure to join that group if you’re not there already!) This week I am sharing the 3 most popular post for the last year.  The one you shared, liked and followed!

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.

This week, I am going to link to the top 3 blog post’s for the year… kind of a year in review, each post provides tips and tricks to help you if you’re not losing weight.  

What makes these the top 3 posts of the year?  These are the posts that got the most social shares… 

Let’s keep this anniversary post full of value and a resource for the best weight loss tips for women that have 100+ pounds to lose!

Sending you all Love & Hugs!  Thank you for an amazing year!

The Top Post of 2019-Not Losing Weight? This will help!

100 Pound Weight Loss for Women Over 40

100 Pound Weight Loss Before And After-The 4 Area’s I focused on to Lose 120 Pounds

I do believe this is the first post where I stated weight loss is about more than eating less and move more.  😉 This post is an overview of how I built out my 100 Pound Weight Loss Formula that will be a part of the ONEder-Sisters Inner Circle.

This post is full of information and motivation which will help you if you’re not losing weight.  Make sure to check it out and share it. 🙂

STOP STRESS EATING WITH HABITS

Stop Stress Eating With Habits

Post # 2 of 2019

-Not Losing Weight? This will help!

Weight Loss Tips Women Over 40 100 Pound Weight Loss

3 Weight Loss Tips I used to lose 100 pounds—Feel like you’re destined to be the biggest person in the room? Learn how to get past that!

This post breaks my favorite weight loss tips down into baby steps.  The three tips are: 

  1. Take Small Steps
  2. Ditch the overwhelm
  3. Start Looking for YOUR Tribe

Now if you have been hanging with me for awhile, you know I’m all about small steps and keeping things really simple.  Diving in and changing everything causes overwhelm and sets you up to not lose weight. The really big thing here is this post points out you need accountability and a tribe to keep you going.

A tribe is there to listen to your wins and help you when you feel like giving up.  

If this is your favorite make sure you share… it came in second by just a few shares.  And I think the value in this one is huge!

TRACK YOUR WAY TO HEALTHY BY CREATING HABITS

Printable Habit Trackers For Easy Weight Loss

Post # 3 of 2019

-Not Losing Weight? This will help!

Losing 100 Pounds For Women Over 40

Losing 100 Pounds and being Consistent is Possible!

This post surprised me!  It’s a video post… so I wasn’t sure if you would like it.  But apparently it was a success. 

Once again I talked about the 4 pillars of success for consistent weight loss…

  • Mindset
  • Habits
  • Nutrition
  • Movement/Fitness

I know, I know I sound like a broken record, but if you’re not losing weight because you aren’t consistent, this will help.  But these are the 4 pillars of success, with the pillar foundation being accountability and support. 😉

If this is your fav, make sure to share!

Let’s Close This Out…

This year has been amazing!  And 2020 is going to be even better.  This year we are going to help 150 amazing women get consistent with their weight loss!  

I am really excited about the year coming up, but we can’t figure out where we are going without reviewing where we’ve been.

Looking at the top posts over the last year, I know you want to reach your goals consistently but you’re at a loss on how to do it when life gets in the way and the thoughts in your head derail you making you feel like you’ll never get there. Sooo the end result is you’re not losing weight.

The ONEder-Sisters Inner Circle is going to be AAMAAZZING, and the primary goals of the program are to help you get your consistency in weight loss, and belief in yourself!

Make sure to get on the weight list for this program! (Shoot me an email at: Michelle@ONEderlandWellness.net) It’s right around the corner.  And it never hurts to be informed, even if you’re not quite ready yet.  😉

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).

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).