Posts

When Eating is a Non-Issue and Food Decisions Just Happen

When you want to get into a routine and build something new into your life, one way to do so is to schedule and plan.  As a chronic dieter, this was (or maybe still is) also true for you when it comes to eating for weight loss (a.k.a. dieting).

 

You schedule the number of meals you’ll eat that day based on when the plan tells you to, and you restructure your life around that plan.  You find that you’re constantly thinking about what you’re supposed to be eating next, will you be eating it “on time” and if you didn’t pack it with you, will you be able to find something comparable.  You find the only thing you are thinking about is food.

 

I want you to remember a time where you weren’t worrying about your weight or your food.  You lived your life and when you were hungry you ate, you stopped when you were full and you weren’t frantically wondering if a food fell into your plan if you wanted to have it.  For many of you trying to get back to this memory, it might take you all the way back to your childhood days—and that’s OK.

 

When you were younger and there’s less to worry about, that carefree attitude translated easier to food.  Eating was just something you did in between all the other fun things you did each day. And you enjoyed every bite you took.

 

This is intuitive eating at its finest….when

 

…..Eating is a Non-Issue and Food Decisions Just Happen

 

Now that you are older and have been influenced by the diet culture that surrounds you, well, it hasn’t been so easy for you to return to the way you were born.

 

I know you have this deep desire to become an intuitive eater again. I know this because I have spoken to hundreds of you wishing it were easier.  I know how easy it is to fall back into diet mentality, and I also know how important support is for you on this journey.

 

Free Training

Join me tomorrow, Thursday September 7 at 8 pm EST for a Facebook Live training where I will discuss how you can make intuitive eating second nature again.

 

I’m going live in my private Facebook group, so if you aren’t yet a member of our group, click here now to join us for free.

 

Here’s what you’ll learn during our Facebook Live training:

  • The #1 reason you struggle with implementing the intuitive eating principles
  • What it really takes to make intuitive eating a part of your being
  • How you can be at peace with food and yourself so you can enjoy life to the fullest

 

Oh, and if you are not on Facebook and want to watch the replay, just send me an email to Bonnie@DietFreeRadiantMe.com and I’ll send you the recording.

 

How to Break Through Your Limiting Beliefs Around Weight Loss

Roadblock breakthroughSomething is keeping you stuck. Something keeps you trying each new diet that hits the market even though you know by now that diets don’t work.

 

Okay, so when I say “diets don’t work”, let me clarify.

 

Diets DO work in the short term by helping you lose weight, but ultimately they FAIL in the long term because you gain that weight back, plus some! So why oh why do you keep trying to follow a diet? And let’s be real for a minute. When you visit a registered dietitian nutritionist and ask for a “meal plan”, that is just a nicer way to say diet. If you don’t understand what I mean, read my story here.

 

So, let’s understand a little about why you might be resistant to giving up dieting.

 

  • Perhaps you think that a diet is the only way to lose weight. (Wrong!)

 

  • Perhaps you are too scared to trust that you actually know how to eat if you would just listen to your body. (I get that this might be true, but I can help you learn to re-trust your body again!)

 

  • Perhaps you really don’t want to be successful in losing weight. (Bingo!)

 

Wait, what did I just say? You don’t really want to lose weight? That’s insane. Of course you do, that’s why you try diet after diet, right?

 

I want to focus on that third bullet point. Dig deep down and ask yourself if you really want to lose the weight forever. What are your fears around shedding the layers that are possibly protecting you? What do you need to be protected from?

 

Consider some of the following beliefs that you might be holding onto, and understand these are preventing you from moving forward on your journey towards a body you love.

 

Do you ever say any of the following?

 

“I’m destined to be fat.”

“I will gain the weight back so why bother.”

“I won’t be able to trust myself around food.”

“Losing weight and changing my habits is hard, I’ll never be able to do it.”

 

These are all beliefs that MUST be knocked down, smashed through and turned upside down or you will still stay stuck where you are forever!

 

Sit in a quiet room and think. Just think about these beliefs you have around losing weight and your body. Then commit to getting the support you need to change your thought patterns and your behaviors.

 

Listen, I know you want to do this yourself. I get it. It’s embarrassing to ask for support, so you think.

 

I’m here to tell you there’s nothing to be embarrassed about. Come join other women (and some men) who are on the journey towards breaking down these negative beliefs and who are now believing in themselves. Click here and join our community, for free.

 

And, if you’d like further individualized support, just fill out this request at www.TalkWithBonnie.com

 

 

 

 

 

Is Intuitive Eating just for Women? A True Father’s Day Gift!

Intuitive Eating is Not Just for Women! (1)I recently had a potential client express how he was stuck in the dieting mindset.  He had tried many diets before and has lost the weight and gained it right back.  He has feelings of failure and did not know how to break out of the cycle.  I suggested intuitive eating and how it can help him.  He realized that is exactly what he needs, but hesitated for two reasons:

 

Reason #1: He is so used to wanting and getting results quickly, that to engage in a “food behavior therapy-type” program wasn’t going to get him the instant results.

 

Reason #2: He thought this type of deep work was only for women, and what would people think if he embarked on this journey?

 

Well, after a few more minutes of conversation, he realized that reason #1 was exactly why he was speaking to me in the first place. Yes, all those diets gave him quick results, but those results never lasted. So, what good were they?

 

As for reason #2, I get it. Quite a few men think the path towards intuitive eating is more for women than men.

 

But listen up men! Intuitive eating is not just for women.  Men and women were both born intuitive eaters and the process to reclaim this is unisex and can benefit everyone.

 

The work I do with my clients in my 5 Step Intuitive Eating Program is a step-by-step process to help you transform your relationship with food, where you end the battle with food and your body and achieve great pleasure in eating once again.

 

If you are a man reading this blog, I’m sure you have your reasons as to why you assume this process is just for women.  Men don’t like to talk about their emotions, right?  May I ask you why?  Is it because of what society thinks? Is it just because men don’t “do emotions”?

 

Men – It is OK to talk about your emotions!  You are not alone.  Intuitive eating will show you and teach you how to cope with your emotions without food!

 

With intuitive eating, you’ll be able to enjoy eating your favorite foods without experiencing the guilt afterwards.  You’ll learn to accept your body, and with acceptance comes appreciation of your body.  From there, your mindset will change and you’ll be able to build a better relationship with food.  Your body will thank you.

 

What better time to take charge of your health and break free of the dieting mindset than around Father’s Day? 

 

Here are two steps you can take today to start the journey to become an intuitive eater:

 

  1. Commit to saying goodbye to the quick – fixes. Truly recognize this isn’t your long-term solution.

 

  1. Take advantage of my Father’s Day Gift to you – a Break Free of Dieting Strategy Session. During this session we will uncover the challenges that’s been holding you back from losing weight forever, and we will map out your intuitive eating path. Just click here to schedule your free session.

 

Happy Father’s Day!

 

 

5 Steps to STOP Dieting Once and For All

5 steps webinar graphic 1You know how to eat healthfully. You have heard it time and time again.

 

Eat whole foods, lean proteins, whole grains, plenty of fruits and veggies (the colors of the rainbow) and healthy fats. And, yes, avoid highly processed foods!

 

You don’t need a “Food Revolution” to tell you this! You know this already.

 

You actually have eaten like this. Then stopped eating like this. Then started eating like this again, then stopped again! Yikes, I’m getting dizzy!

 

Why do you NOT do what you know is good for you?

 

Well, there might be several reasons. For starters, it’s easy to fall back into old habits. Change is hard, there’s no doubt about that. And change takes time, patience and perseverance. You can do it as long as life cooperates. But once life throws you a curve ball, you haven’t learned how to juggle that curve ball while maintaining your newfound healthy habits. So, you fall back into old familiar habits that feel safe, even if they aren’t healthy for you.

 

Now, don’t feel bad about this. It happens to the best of us. What you should feel bad about is if you don’t keep trying. If you just throw in the towel and say and do one of the two following statements:

  • “It doesn’t matter, I’m destined to be fat, and so I might as well just forget trying. I’m going to enjoy my food and I’ll show them (by the way, who is “them”)?”

 

  • “I’m going to try the Atkins diet again, or Weight Watchers for the umpteenth time”.

 

Now, let’s discuss each of the above statements.

 

In statement number one, you are engaging in pessimistic thinking (the cup is half empty). This type of self-talk is negative messaging that only leads to more unhappiness and self-destructive thoughts and behaviors.

 

In statement number two, you know full well that diets don’t work. I don’t care what diet it is. Diets just don’t work as a ‘forever’.

 

Again, you know this. So, why do you fall for the fad diet’s false advertising time and time again?

 

I am going to explain why in full detail AND I am going to give away my 5 Step System to Break Free of Dieting so you can get the body and life you love on my upcoming Free Online Webinar.

 

Here are the deets:

 5 steps webinar graphic 1

Monday May 16, 2016 at 8 pm EST/5 pm PST.

 

Join HERE.

 

This is a Pitch-Free Webinar. I am not selling any home study or group program.

 

In honor of my birthday month (May), I am giving back to you by teaching you my system at no cost to you.

 

There is no reason not to show up live.

 

Register here. I can’t wait to speak to you!

 

 

Is Intuitive Eating a Weight Loss Program or Not?

Woman with question marksMore often than not, people struggling to lose weight will say yes to a new diet that hits the market. Whether the catch phrase is diet, program, system or technique, if it is something they haven’t tried, you can bet they are going to get suckered into the claims that THIS is the diet, program, system or technique that will finally help you achieve the weight loss you pray for.

 

So when I was having a conversation the other day with a woman who was asking me about the intuitive eating work I do with my clients, I wasn’t surprised when she asked me about the “weight loss program” that she was interested in learning more about.

 

I quickly stated, “Intuitive eating is not a weight loss program”.

 

Whoa! Wait a minute! That stopped her dead in her tracks. Her mouth dropped open. “If it is not a weight loss program, then what is it”, she asked.

 

I proceeded to explain to her that the intuitive eating work I do with my clients is a step-by-step process to help them transform their relationship with food, where they end the battle with food and their body and achieve great pleasure in eating once again.

 

You see, all the years of dieting has caused food to be your enemy, and has led you to feel guilty after eating foods that you deemed “bad” by the diet industry. On top of that, each time you eat one of these bad foods, or you overeat and feel shame and guilt, you also feel miserable about yourself and your body.

 

Intuitive eating puts all things back into perspective. Intuitive eating reminds you that you are in charge of your food choices and your body. You have the inner wisdom to know when you are hungry and when you are full, when you should start eating and when you should stop.

 

The process of learning to become an intuitive eater puts you back into the driver’s seat of deciding what foods you want to eat, how you want to dress, and helps you to love and respect yourself, and your body again.

 

In turn, as you learn to live life as an intuitive eater with an inner love that shows kindness to yourself, gentleness with yourself and ultimately acceptance of yourself, something wonderful happens. You start to release weight! You start to feel your pants become loser, your stride become longer, your walking pace become quicker and your breathing become easier.

 

Yes, you will naturally lose weight, returning to what is a “natural, healthy weight” for your body, not an ideal weight based on a calculation and a chart.

 

So, is intuitive eating a weight loss program?

 

No, it is not.

 

Can you release weight when living life as an intuitive eater making conscious food choices?

 

Yes you can!

 

Sounds pretty darn good to me!

 

Your turn to take action: Contact me if you would like to get started on your intuitive eating journey. Just click here to learn more.

 

Why a Diet Food Delivery System is Making You Fatter

Menu deliveryBreakfast Burrito, Chickpea Falafel, Shitake Glazed salmon with Basmati Brown Rice and Broccoli, Veggie Pizza….YUM!

 

These sound delicious, right? They are menu items I am reading off a menu that you can have delivered to your door daily for an exorbitant amount of money. But the money doesn’t deter you because this is a “diet food delivery system” that tells you exactly what to eat in the exact amounts to eat each and every day, several times per day. You have ZERO decisions to make about food.

 

Wow, sounds awesome!

 

Or, does it?

 

I’ll tell you, at a quick glance, sure who wouldn’t want cooked food delivered right to your doorstep which all you need to do is eat when it arrives. But let me ask you. For how long can you shell out the big bucks for this convenience? And, what happens when you want to live your life again by going out to dinner, meeting your friends for lunch, going to a party, wedding, or barbecue get-together. I could go on and on and mention all the social occasions that revolve around food, and you won’t know what to eat. Or, worse yet…

  1. You will sit there and NOT eat and stick out like a sore thumb.
  2. You will bring your boxed food, and again, stick out like a sore thumb.
  3. Say, “the heck with it” and eat everything in sight because tomorrow you are going back to your delivered food. But in the meantime, you overeat, feel bloated, cranky, lethargic and guilty for having blown your diet once again

 

Let me ask you, why do you put yourself through this time and time again?

 

I know the answer. It’s easy to follow what someone gives you, or the foods someone else prepares for you.

 

It’s easy to not make any decisions about food.

 

But ultimately, this does not make you happy. This NEVER helps you reach your ultimate goal of a healthy body and a healthy life where food is just…dare I say…NORMAL!

 

Take a moment to digest what I am saying. I know that you are in agreement here. But I also know that you are afraid to let it go. It feels safe to you, and without it, you don’t trust yourself. This lack of trust comes from your years of dieting and following what others tell you to eat and do. If for just one moment, you can think back to your early childhood, before you had a weight problem, you trusted your body to tell you when you were hungry and when you were full. You can get back to that point. But you have to let go.

 

Let go of the diets, the boxed food, the food rules, the conditions you place on your food.

 

Open yourself up to learning to trust yourself. It will be a journey, that’s for sure. And, some days, that trust will be there more than on other days. But learn from it each and every step of the way. You can only do this if you are willing to stop obsessing about the scale right now. To stop obsessing about numbers, how much you lost, how much you gained. If you continue to watch the scale, you will continue to diet for many years to come.

 

But, and this is BIG…if you can trust yourself enough to put the scale away (hid it, throw it away, ask your partner to discard of it), then you are one step closer to reclaiming the trust in your body and to forever NEVER DIET AGAIN.

 

I am here to support you in whichever way you please. Just reach out and ask.

 

 

The Most Important Step in Losing Weight

It's all about your mindset-no logoI’m going to keep today’s blog short. It’s a quick message for you, although I realize it might not be so easy or quick for you to internalize.

 

I was asked a very interesting question yesterday. The question went like this:

 

“What is the most important thing I can do to lose weight besides changing my eating?”

 

I imagine what comes to your mind, besides food, would be….exercise. But that’s not what I answered her.

 

The very first and most important thing you need to do if you want to lose weight and never gain it back is to CHANGE YOUR MINDSET!  That’s right. It has nothing to do with food.

 

You’ve tried changing your food and exercise before. You’ve been on multiple diets, on and off. You’ve gained weight, you’ve lost weight, and you’ve gained the weight back again.

 

You’ve exercised at the gym, at home, you’ve done boot camps, you hired a trainer, you tried Zumba and even spinning.

 

And, you are right back where you started from. Trying to lose the weight again.

 

This is because you have been starting at the end, not at the beginning. You have been so focused on what to eat, how much to eat, when to eat as dictated by the diet plans and what is “healthy”, that you aren’t understanding the big WHY– why you choose what you choose, when you choose it. You are stuck in a diet mentality and are afraid to let it go.

 

It is most important to start by changing your mindset around food, around dieting, around your body and your life. As a dieter, you must move past your dieting mentality and the idea that you need to deprive yourself and/or restrict yourself of your favorite foods in order to lose weight. You must move past the thought that you must “follow” what someone else tells you to eat because you no longer trust yourself to make those decisions.

 

The sooner you can do this, the sooner you can develop a healthier relationship with food and allow yourself to be guided by your inner body wisdom to know when to start eating and when to stop. However, if you say in the cycle of food worry, you will continue to think it’s the food that’s at the core of the problem, and that’s just not so.

 

There’s a lot more I can say on this topic. We are discussing it in our online private Facebook community.

 

Come and join the discussion.

 

 

Taking the Next Step on Your Intuitive Eating Journey

Beach 2Anyone who works with me knows that self-care is a major part of my work. Between taking an extra few minutes for yourself each day, fueling your body with nourishing foods, and knowing when to ask others for support, there are many ways you can put your self-care in the forefront of your life.

 

The process of improving your self-care may be slow starting and its okay to take baby steps to help yourself. You may have started by giving yourself a few minutes to de-stress each day and eventually moved to learning how to prioritize your activities so you are doing what you enjoy most.

 

I have seen a lot of great turnarounds over the last year; people like yourself who have taken their self-care from the back burner to the front and center of their life. Making this shift is a major step on your intuitive eating journey.

 

Yet, what I am finding is that many of you are stopping there. You are not taking the process to the next level. You are seeking out free resources to help you become an intuitive eater, yet you are still spinning your wheels. You are taking 3 steps forward, 2 steps backward.

 

Sure, if you continue at this pace, you will eventually get to where you want to be (an intuitive eater) but why wait that long?

 

You can accelerate the process by partnering with the right person who will guide you using an organized proven system.

 

I am that person for you. And I have the system for you. It’s the Freedom to Eat Forever™ Program, a 5 step intuitive eating process that will enable you to enjoy guilt-free eating and a life free of dieting.

 

But you know what? You have to step up to the plate and invest in yourself and your future. It’s when you invest in yourself that you see the results. I did it, and so can you.

 

Check out this cool video. Then email me or Facebook message me if you want to see if it’s your time for Freedom to Eat Forever™.

 

FTEF Promo video thumbnail

 

 

 

 

 

 

 

 

Hurry. Class starts February 3, 2016. I don’t want you to be left out. Take your intuitive eating to the next level.

 

 

Don’t allow a number (on a scale) to determine your self-worth

Feet with measuring tape on scaleFor many people, the scale has always been used as a measure of happiness. Whether you realize it or not, the number on the scale often influences your mood and subsequent decisions each day.

 

The scale is one of the biggest threats to anyone trying to make peace with food and to find comfort with their own body. If you weigh yourself on the scale to see your weight loss progress, you probably connect the number shown to a value of your self-worth. And you likely have expectations of what the number on the scale means.

 

What am I referring to? Let’s say you really commit to making mindful, healthy choices all week and at the end of the week, you hop on the scale all excited to see a loss but instead you see your weight hasn’t changed much. It will be easy for you to say “I did all the work and for what?”

 

Or maybe you had a very “lax” week and you had a few late night food binges or ate past the point of comfort and when you weighed yourself that week, you lost weight! Maybe you will think “why try so hard if I can lose weight eating chocolate cake with each meal!”

 

Weighing yourself on the bathroom scale is a sure way to undermine all your efforts and hard work. The scale is tricky. You may not see your weight dropping as much or as quickly as you hoped for. You may feel discouraged and want to give up on your efforts or you may feel inclined to switch to extreme weight loss measures for fast gratification.

 

However, if you would like to make meaningful changes to improve yourself and your life, LISTEN UP! It’s time to put the scale to rest.

 

The scale measures your total body weight and the number can fluctuate based on hormones, when you last ate, and more. If you are relying on the scale to report to you how you are “doing” on your eating plan, you will likely be disappointed if you don’t take these other variables into consideration.

 

If you want to experience true results, stopping watching the scale and start listening to your BODY. That’s where the true AHA moments happen.

 

Do you have a “goal weight” hovering in the back of your mind? Forget about it. Shift your focus away from the number to how you FEEL and how well you are LISTENING to your body.

 

If you need some help with this try to focus on some of the following instead of focusing on the scale:

 

  • How do you feel when you engage in exercise each day?
  • Did you only decide to eat when you were physically hungry? Did you stop when you felt comfortably satisfied?
  • How is your energy and stamina? Your mood?
  • Are you comfortable and confident in your own body today?

 

Your turn to take action: Put away the scale and commit to not weighing yourself for one month. Focus on listening to your body and let me know how you feel.

 

You Don’t Need to Walk the Intuitive Eating Journey Alone

Word support with hand pickin up PDieting is lonely. You are at a party and everyone is eating what they want without a worry in the world. You, well – you either fall into one of two categories:

 

Category 1: You are on a diet and are feeling deprived because you “can’t” eat the party food that everyone else is. You put on a happy face, but inside you are miserable. You and I both know what will happen when you get home (let’s be honest because that’s how I rock…you’ll probably raid the kitchen cabinets…)

 

Category 2: You were on a diet until you got to the party and then saw all the great food you’d be missing out on. So you say “forget the diet”, and you indulge and promise to start over in the morning.

 

Isn’t it time to leave all this behind you? Yes, of course it is. That’s why you are reading my blog and following my work in intuitive eating. I’m so proud of you!

 

But here’s where it gets sticky. You still want to lose weight, but you really want to learn to be an intuitive eater. In order to do that, you must commit to a diet-free life. Well, who of your friends will understand when you tell them that you have decided never to diet again?

 

They say “girl, what did you say? You are never going to diet again?” They are amazed but really think you’ve lost your marbles. You, however, are committed to this new way of living and learning, but you would love to talk to other women who get it and are on the same journey as you.

 

Well, I’ve got the perfect solution for you!

 

The Diet Free Radiant Me™ (DFRM) Online Community.

 

What is the Diet Free Radiant Me™ (DFRM) Online Community?

This is a Private Exclusive Facebook Group filled with women who have committed to giving up dieting just like you!

 

Who is it for?

This group is for you if you are a woman who is a chronic dieter and/or an emotional eater struggling to lose weight and you want to break free of the pain of dieting to get the healthy body you love more than anything. You realize that dieting isn’t the answer but you need guidance and support as you embark on a new journey.

 
Purpose of the group

The DFRM private Facebook Group is a place for you to leave dieting behind and to embrace intuitive eating while learning to love your body.

 
What goes on in our group?

Some of the things we do in my group are (a) Theme days around the 3 essential ingredients to long-lasting weight loss (healthy mindset, caring support and nutrition education), (b) Free challenges, and (c) Ongoing caring support in a nonjudgmental way.

 

This is a WIN-WIN for you! It’s a no-cost way for you to get the support you need on your journey and to meet and connect with like-minded women.

 

Join us by clicking HERE. I’ll be waiting for you with open arms!

 

(When you arrive at the private Facebook group, please click the green Join Group Button.)