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 going to be a little bit different because you know I am mindset focussed, not diet focussed so we are going to go through what my daily mindset in a day when I am losing weight is that causes me to take certain eating actions and results in weight loss is Losing weight as a whole is something I love. It feels amazing; easy and effortless. I still eat what I want, I don’t cut anything out. When i go to lose weight it looks completely different from how others lose weight. Mindset is: thought → emotion → action → result I focus on thought and emotion and action falls naturally in line I don’t focus on a specific diet, macros, points, calories, going to the gym or someone elses advice about what I should be doing. I don’t focus on actions at all, like typical diets do All of the actions I take, which is what most others focus all their attention on, actions, are completely dictated by what I am intentionally thinking about. Therefore, my actions are effortless, not forced. I lose weight utilizing specific thoughts that create specific emotions. Right now you might be using willpower, pressure, stress and you feel out of control, exhausted, frustrated, doubtful and overwhelmed When I lose weight I feel confident, relaxed, calm, and present What i mindset in a day: When I am losing weight i focus on thoughts that create specific emotions for me: confidence, calm and certainty My Models for weight loss I know how to lose weight Confidence The weight will come off quickly and easily as I slow down to listen Certainty I will lose weight as my body is ready to Calm The process of weight loss is about getting to know myself better Self love I want to lose weight Desire i am so excited to dive into it Excitement I love feeling good in my body as i lose weight Self love I love paying attention to my hunger and satiety Present I love the feeling of eating less Present When I think these things they create these specific emotions for me and from those emotions I take action. Here are the actions I take from these emotions Weigh in daily or weekly (depending on if I remember) I never stress over it or worry about it. It is a loose focus Make a plan daily Sometimes it is written down, sometimes it is in my mind and based on how my days normally look. I always recommend writing it down for my clients The plan focuses on my bodies natural signals for hunger and satiety and how I will utilize them to help my body tap into fat stores for weight loss. My daily plan includes: Get to a certain hunger level before eating and stop at a certain satiety level Focus on fats first thing in the morning, i usually put coconut oil in my coffee to balance my blood sugar and eliminate hormonal hunger Protein focussed lunch if i get to hunger level Dinner might be protein and vegetable or pizza, i adjust my satiety level depending on what I am eating dessert - I love chocolate, Perfect bars or popcorn Wine- have 2 glasses of wine 1-2 nights of the week Narrow down the junk foods I actually enjoy. Previously I used to just eat whatever junk I was craving in that moment or could get my hands on…then I realized I don’t actually like all junk food. So i started actually paying attention to what I like and don’t like. Plan to eat junk I never say I can’t have anything. Its all on the table even when I am loosing weight. When you say you can’t have it it becomes a point of focus…you obsess over it. Instead i focus on how my body feels and I plan