The Benefits of Intermittent Maintenance Breaks in Weight Loss

Join me in episode 183 as we delve into the powerful strategy of intermittent maintenance breaks during the weight loss phase. Discover how this science-backed approach can help avoid burnout, protect your metabolism, and prepare you for long-term success. We'll explore how taking short, planned breaks from caloric deficits can offer both mental and physical benefits, fostering a sustainable and consistent weight loss journey. Learn how to implement these breaks effectively without derailing your progress and why consistency triumphs over intensity. Ready to optimize your weight loss journey? Tune in now!

00:00 Introduction to Weight Loss Struggles

00:20 The Concept of Intermittent Maintenance Breaks

00:32 Mindset and Strategy for Weight Loss

01:02 Episode Introduction and Disclaimer

02:45 Understanding Consistency and Burnout

04:13 The Science Behind Maintenance Breaks

06:17 Metabolic Adaptation Explained

11:50 Benefits of Maintenance Breaks

13:48 Psychological and Long-term Benefits

16:02 Research and Studies on Maintenance Breaks

18:02 Practical Tips for Implementing Breaks

18:58 Addressing Concerns and Misconceptions

20:27 When to Take Maintenance Breaks

22:09 Potential Downsides and Final Thoughts

25:50 Conclusion and Encouragement

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Mastering Your Relationship with the Scale: Tips for Sustainable Weight Loss

In this episode, we explore the emotional relationship many have with the scale and discuss how to shift focus from the number to the process. Success in a sugar and flour-free lifestyle is about cultivating consistent habits rather than chasing scale outcomes. Learn tips to maintain a healthy mindset towards the scale, understand the importance of focusing on monthly weight trends over daily fluctuations, and hear insights from Bill Walsh's process-driven philosophy and James Clear's 'Atomic Habits.' Discover how to celebrate non-scale victories and embrace a sustainable approach to weight loss. For personalized weight loss strategies, visit healthyrealfood.com.

00:00 Introduction: Struggling with the Scale

00:17 Shifting Focus: Process Over Outcomes

02:21 Mastering Your Mindset Around the Scale

03:13 Tips for a Healthy Relationship with the Scale

10:25 Empowering Thoughts and Non-Scale Victories

16:30 Conclusion: Embrace the Long Game

18:25 Final Thoughts and Call to Action

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!

Achieve Your Goal Body in 2025: The Atomic Habits Book Club

Join us in this episode of the Healthy Real Food Podcast as we dive into the power of daily habits and how they shape our lives, inspired by James Clear's 'Atomic Habits.' Learn how to build habits that align with your goals and achieve lasting weight loss success with a sugar and flour-free lifestyle. We explore the game-changing principles from Atomic Habits, including the importance of identity, starting small, and creating supportive systems. If you're a woman over 40 looking to lose weight for the last time, this episode is perfect for you. Discover actionable steps to become the healthy, empowered version of yourself and sustain your transformation journey into 2025. Don't forget to subscribe for more inspiration and tips on living your best sugar and flour-free life.

00:00 Introduction: Achieve Your Dream Life

00:08 The Power of Habits

02:04 Atomic Habits Book Club

02:16 Personal Transformation Journey

03:00 Key Principles from Atomic Habits

04:08 Identity and Behavioral Change

05:51 Starting Small for Big Results

07:18 Breaking Bad Habits

08:14 Building New Habits

09:12 Creating Supportive Systems

10:10 Conclusion and Next Steps

To get support, guidance and accountability with your sugar and flour-free lifestyle so you can lose weight for the last time and achieve your goal body without willpower or calorie counting, go to www.healthyrealfood.com to learn more and sign up for a free coaching call with Erin!