GET YOUR FREEBIE HERE: https://bit.ly/cravingsheet Focus on your brain, not the diet - episode 30, 6 ways to lose 4lbs in one week Weigh in daily - episode 30, 6 ways to lose 4lbs in one week If you pull a pendulum… you are in the cycle of restricting and overeating. You want to get the pendulum centered so there is no reacting and no fixing- from episode 27, get unstuck When you let go of restriction, you also let go of all the guilt you are creating around indulgences. - from episode 27,...

What i eat in a day to lose 10lbs in a month- mindset version Basically all the thoughts and feelings i use to drive action and get result Hi, my name is Hayley Sohn and I am a Nutritionist and Brain Training Weight Loss Coach. I teach my clients how to lose 10lbs in 30 days without dieting by wiring their brain to eat less. Come work with me: basicallyitmeals.com Ok i got this idea from the very popular “what I eat in a day” posts you see everywhere, thought it would be fun However… this is...

3 essentials for losing 10lbs These are 3 must haves when it comes to losing 10lbs. They are the cornerstones of my weight loss program You will notice none of them have to do with dieting. No counting, measuring, points, macros, specific foods. ANd this still works. Works better in fact. You might feel right now like you can’t trust yourself. Like you need outside force to lose weight. It’s why you keep looking for the next diet, the next trainer, the next weight loss shot. But what you...

3 ways to handle your spouse wanting you to eat with them when you are trying to lose weight 5min episode This pops up often for my clients- your spouse has a different metabolism than you, they can eat 3 or 4 meals a day and lose weight. You on the other hand aren’t really hungry or you’re trying to lose weight so that doesn’t really work for you. However, your spouse gets upset when you don’t want to eat with them. My husband absolutely hates it when I don’t want to eat with him. Lately,...

Physical hunger vs emotional hunger Hi, i’m Hayley Sohn, Nutritionist and Brain Training Weight Loss coach. My clients lose 10lbs in their first 30 days with me without dieting by wiring their brain to eat less. Come work with me: basicallyitmeals.com Do you watch Seinfeld? There is an episode where his girlfriend refuses to eat pie when he offers it. I am that woman Distinguishing the difference between physical hunger and emotional hunger is a key part of weight loss. Why? Because physical...

Making affirmations work for you Hi, my name is Hayley Sohn, I am a Nutritionist and Brain Training Weight Loss Coach. If you want to work with me, go to basicallyitmeals.com to get started Affirmations are a great way to practice new thoughts, practice new emotions However most people i talk to are doing it wrong! Their affirmations aren’t working at all…they are getting them nowhere. Weight isn’t being lost, pants are still not fitting, life is still hard The good news is there’s an easy...

My names Hayley Sohn and I’m a nutritionist and brain training weight loss coach Come work with me in my proven weight loss program: basicallyitmeals.com “ I don’t know how i did it, but it was so easy and felt so good!” My client wants to be able to lose weight while living her life. She goes out a lot with family and friends and what we found was she was in this cycle of worrying about eating out, getting there and telling herself she couldn’t have any of what was being offered, feeling...

Hi, I’m Hayley Sohn Nutritionist and Brain Training Weight Loss Coach. You want to work with me? Join my program now: basicallyitmeals.com How can we 10x desire to be thin and lose weight over desire to honor the excitement you feel when you have a craving? The real difference between you being overweight and you being thin and weighing what you want is your thoughts about food. In the moment when your brain tells you to eat something you don’t have enough really great reasons why you want to...

Hi, I’m Hayley Sohn, Nutritionist and brain training weight loss coach. Come work with me: basicallyitmeals.com One of the top things people tell me they want in their weight loss, because what you have been doing feels so hard, like such a struggle. In this episode i will walk you through how to achieve weight loss that feels effortless with one really simple tip Aligning your thoughts with the feeling you want to have: effortless is an emotion. It will be created by what you’re thinking....

5 things to do to lose weight postpartum Give yourself time: Wait until you are ready physically and mentally to start focussing on your weight. If you aren’t getting tons of sleep, you are still feeling really off don’t jump into this. I kind of thought i would be wanting to go the minute the baby popped out but it was at least 6 weeks before I was ready to put my focus on things other than my baby and recovering Don’t go into it with a timeline Starting to early may actually have the...

Hi, I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach. If you want to lose 30 pounds or more in my proven program, join me here: https://www.basicallyitmeals.com/ What you’re doing now: Pendulum Vicious cycle youre stuck in Reacting and crash dieting What your body wants Time and space to recover You give it that by not eating, just drinking water What you want Peace with food Calm, quiet effortless The more you stay in this cycle of reacting to overeating by trying to fix...

Hi, I'm Hayley Sohn Nutritionist and Brain Training Weight Loss Coach. If you are interested in working with me click here: https://www.basicallyitmeals.com/Homepage Not checking in with yourself daily, your thought around food: the fastest way to get off track is not checking in daily. When you check out your brain just falls back into its old habits. Take 5mins each morning to see where your mindset is. You might be beating yourself up for the weekend and not realize until you take a minute...

When Connie started working with me she was 150lbs overweight and had been dieting for 40 years. She was pretty sure she would never be able to lose the weight and keep it off. When we recorded this interview, she had lost about 80 pounds and kept it off with ease without dieting. She said The Brain Training Weight Loss Program is the first thing she did that actually made sense for weight loss. Connie has a wonderful story and so much wisdom to share about losing weight and keeping it off.

This is an interview I did with Dr Eddie Weller from his podcast Getting Weller. It is a new perspective on the topics we cover here each week and you will really enjoy it and get a lot of value from it.

Hi, I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach This is a bonus training we do inside my program It really helps us connect with the version of ourselves that has lost the weight and get to that version faster It helps to remove a lot of the road blocks that prevent us from losing weight What is future you? Creating from future not from past I always self sabotage I always gain the weight back I can never say no to food Self fulfilling prophecy Interrupting where your...

1. Fast results. We think the crash diet will get us the fastest results because isn’t all that mindset stuff a lot of work with no payoff? Wrong! When you have a proven system in a structured program you can see results fast. Most of my clients lose 1-5LBS their first week and 10LBS in 15-30 days. And the difference is the crash diet feels awful while brain training feels effortless. 2. Long term results. Yes, you might drop 20lbs in a month with the bone birth diet, but then what? How do...

My postpartum weight loss journey so for I wasn’t sure when i would be ready so i didn’t set a start date… I put no deadlines or dates on this- it’s important for you to let your body and schedule lead The first month Waiting until you’re ready Starting weight/current weight Started at about 160/165 Currently at 132 Overall goal is 120 to 125 Mindset was my number one focus: How do i want to approach this: With love for my body and what it is going through Taking time to look in the mirror...

This is my pregnancy weight gain journey. In this episode I provide the framework of how I got through a healthy pregnancy feeling my best and managing other peoples opinions.

Hi I’m Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach “I should know better” One of the top reasons people decide not to work with me….because they think they should know better This seems so obvious, like of course i shouldnt be eating these foods so it should be easy to stop. But it isn’t easy to stop Or you would have stopped I felt like a fraud at one point in my career. I knew better but still it didnt help me not eat foods I knew wouldn’t help me lose weight. Here’s why...

Is wanting to look good a good enough reason to lose weight? Hey guys, it’s Hayley Sohn here with weight loss without dieting, Nutritionist and Brain Training Weight Loss Expert and today we are talking about trusting your body…. When i ask people what is motivating them to seek me out and work with me, why do they want to lose weight, i sometimes hear “I want to look good, is that wrong? Is that a good enough reason?” Sometimes people are even nervous to say it, they don’t think it’s valid...

Hi, I'm Hayley Sohn, Nutritionist and Brain Training Weight Loss Coach. Make a plan: what do you do when you want to get to the gym? You pack your gym bag, you set your alarm 30min earlier, you plan for it. So, why aren’t you planning to eat healthy in the same way? Stop telling yourself that there won’t be temptation today or that you will magically be able to handle it differently, there will be and you won’t. Plan for temptation, plan your healthy dinner, plan how you will handle Netflix...

#1 way to prevent holiday weight gain Hi, I'm Hayley Sohn, nutritionist and weight loss expert. A lot of people have reached out about the holidays and worry over gaining weight right now Stating it as if its inevitable they will gain weight right now But what if it wasn’t ineveible… What if holidays were easy. What if they were a non issue? What if this time of year was just like any other… I used to gain weight during the holidays Oveereat, obsess abut the foods that would be there, eat...

I am Hayley Sohn, Nutritionist and Weight loss Expert sharing with you today how I lost over 4 pounds of postpartum weight in just one week. Everything I’ve done in the last week to lose 4lbs You can follow my journey on instagram at hayley_sohn and grab your weight loss guide at https://www.basicallyitmeals.com/10lbsin30daysfreebie 1. Focused on my brain, not a new “diet”. The Personal Weight Loss Plan I am using and all my clients use isn't another diet and exercise plan that you follow for...

How to create a lifestyle you love and stop dieting for a temporary result. On this episode Hayley Sohn, Nutritionist and Weight Loss Expert breaks down making a lasting change in your relationship with food and making weight loss easy and effortless for life. If you want to work with Hayley, join the waitlist and be the first to know when spots open up: bit.ly/callwaitlist