Work with me and let’s hit your weight loss goal together. Join my waitlist to be the first to know I am taking new clients: bit.ly/callwaitlist Hi, i’m hayley sohn, nutritionist and weight loss expert and today we are talking about feeling stuck! If you feel stuck, if you feel like you want to lose weight but then find yourself eating all the things, beating yourself up, spinning out on all the bad things you ate yesterday, you can’t find motivation, you can’t believe you let yourself get here- this episode is for you. First of all, you aren’t alone. Almost everyone i speak to who wants to work with me, who wants to lose weight and feel good feels this way. It’s normal I am going to take you through why you feel stuck, how to get unstuck and what you can expect when you do get unstuck. The weight loss and mental freedom you can experience when you get your brain to a place where it is no longer spinning in stuck. Why you feel stuck Your brain is being efficient: it is spinning out the same thought patterns that it has been on repeat and you don’t even realize it. It was working, but it’s not anymore. You feel like you ran out of willpower and motivation May have lost weight on a diet and then it came back and you just can’t get started again. You are looking for more willpower or motivation so you can get started again, but you don’t actually know how to generate emotions at will. You don’t know how to get your thoughts to a place where they are aligned with you losing weight again This is what I do with my clients Because you are in a cycle of eating and beating yourself up, you are in the pendulum You are restricting then overeating and beating yourself up. I call this the GSR cycle where you eat, have guilt shame regret and that feels so bad you eat again. Repeat. I also like to explain this as a pendulum; so i was speaking with a new client today on her discovery call and she said she was on a super restrictive diet before and now that she isn’t, she is overeating chips. If you pull a pendulum… and what this does is keep you in the cycle of restricting and overeating. You want to get the pendulum centered so that food isn’t good or bad; and you aren’t eating behind your back Your toddler brain is running the show and you don’t know how to get in control I feel out of control….your toddler brain is running the show. One thing we don’t know is that the toddler part of your brain, that wants pleasure from food is making all of your food decisions. If you don’t know how to get the adult, prefrontal cortex in control, which you don’t, then ya, you will feel pretty out of control and you will be stuck where you are How to get unstuck You need to learn to create other emotions for yourself, you do this by tapping into your brain This may sound abstract, but you can create emotions for yourself that help you align with weight loss. This is one of the mindset pieces i teach my clients, how to check in with their current emotional state, and how to move that to a different emotional state. You don’t need to generate motivation or willpower to get unstuck, but you do need to understand where you are currently emotionally and know how to generate emotions taht are going to help you move out of stuck (which is in fact, an emotional state!) You need to stop restricting, to slow binging and slow this cycle. The pendulum and GSR. When you let go of restriction, you also let go of all the guilt you are creating around indulgences. They can be a part of your life as pleasure, and not something you guiltily over do it with on the sly. Put the adult part of your brain in charge Result: When you do these things Once you know how to create emotions for yourself, you can start losing weight easily. You never have to feel stuck, you never have to feel frustrated or guilty, you can feel confident and certain. Your brain quiets down about food. You have a lot less mental chatter about what to eat, you g