Do you ever wonder what to eat each day and how to build your plate so that you feel consistently energised and can maintain your weight loss results?

I talk you through a typical food day which is focused around maintaining my weight loss and optimising body composition (muscle mass v fat mass). Whilst I go into more details about the food itself and what works for me (which may not work for you!), the basics still stand: eating only for physical (not emotional) hunger, stopping when my body has had enough, and feeling empowered about all of my food choices. Oh, and kindness over everything!

And I share the filters which I put things through to ensure that I'm always acting from my power.

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In reality, weight loss is the easy part. It’s maintaining the weight loss that’s the tricky part. That’s why so many diets exist!

In this episode, I go through some of the reasons why weight loss maintenance can be challenging and new ways to navigate those challenges so that you can sustain the amazing hard-earned results you’ve created.

If you’re interested in joining my Signature 1:1 Eating & Drinking Habit Change programme in September, book a free consult call in the next two weeks before the August break.

Book your free call to find out more >

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A client said today that she now realises it's not her weight that bothers her the most (which she used to think it was), it's when she eats in an unkind or distrusting way. When she feels like she's let herself down.

This episode explores why it's so important to be able to depend on yourself to follow through with what you say you want for yourself, and that includes your daily food and drinks plan.

It explores: the mindset that's needed to become this version of yourself; what you need to be willing to sacrifice to follow through consistently; how to deal with urges differently and understanding what you're really hungry for in those moments; and what food makes a difference to how easy you find retraining your eating habits.

sallywebstercoaching.com

In today's episode, I talk about what commonly trips people up when creating permanent weight loss. We cover not planning; not taking responsibility for what you want and your actions; disconnecting from your body through the scales/comparison with others/the instagram discover page(!); failure intolerance; and believing every thought you think.

These are five things that if not addressed will mean you either struggle to lose the weight you want to lose or maintain whatever weight loss you create.

I believe that if you focus on these things, you'll find your natural weight and be able to maintain it. And if you can't maintain it, there's likely one of these factors at play. It's about being committed to understanding what and why that is, and then deciding how to take that information forwards into a strategy which you can apply.

In this episode, I cover the behaviours that make us regret how we’ve eaten and drunk on holiday.

And give you practical tools to better understand what you want your outcomes to be.

A sneaky dieter’s mindset will trip you up on holiday and lead to misaligned eating that frustrates you.

An empowered and loving mindset, which is tuned into your body, will mean you enjoy what you want without over-ing anything. That’s when you feel truly free and at peace, not only on the holiday in your body and about food... but standing in baggage reclaim afterwards!

We've explored this topic around the Christmas holidays before but a client asked me to recap on how to navigate comments from friends and family about what you are and aren't eating!

I explore how to reframe these comments (or your imagined perception of what's being thought) so that you react in the most empowered way possible, showing compassion to yourself AND those around you.

If you don't want to feel judged, stop assigning unhelpful meaning to the words that have been said. We can't control what others do but we can control how we react.

The point is to honour what YOU want and not sacrifice your goals for the sake of other people. They'll be fine and it will all be OK!

It will be worth your effort to practise this reframe and see how you can always act from your power, regardless of what's been said.

sallywebstercoaching.com

I read Women Food & God by Geneen Roth last week and found it incredibly powerful. It's always comforting to hear from other women about what it's like to be an emotional eater and how to truly change that instinct and behaviour for good. Geneen is funny and honest and it's an easy read.

In this episode, I share a few of the concepts Geneen talks about which will be of no surprise to you if you've been listening to the podcast for a while... but I think they're a helpful reminder of how to change the habits that are getting in the way of your vitality and aliveness.

Because we don't need another diet. We need a way to live in our power.

Geneen explains how/why/where we eat is a manifestation of the limiting beliefs we have about ourselves. If we can address and change those, we will be fundamentally more satisfied and fulfilled.

Shortcuts will only work temporarily (so do they even really work?!) -- I want to give you the tools to create longterm behavioural change which you can feel proud of and which will positively impact your entire life.

sallywebstercoaching.com

A client asked me to talk more about my planning mindset so here I am explaining what my mindset has always been around daily food and drinks planning and how to make it work for you.

I truly believe this tool is crucial to helping you drop diet mentality and become the eater and drinker you've always wanted to be: feeling at peace around food/alcohol and calm in your cravings/desire.

sallywebstercoaching.com