Love attracts love

Another night spent on my own…
Another walk took on my own…
Another movie watched on my own…

Is this how it will always be? Maybe I should make peace with the fact I’ll never find love…

Maybe it’s not meant to be…

 

That’s how average Wednesday looked like in my world in November 2017.

I was tired of looking for a guy.
I was tired of blaming my weight for being single.
I was tired of being excited to go on a date and then sink by knowing that he’s not answering my messages.

But deep down, in my heart, I knew that MY LOVE is out there and he is waiting for me.

 

And instead of focusing on “Will he like me?”,
I started working on “Do I love myself?”
“How can I love myself more?”

 

⭐From that place losing 50 pounds manifested,
⭐From that place confidence to give it one more try manifested,
⭐From that place a man that is my husband now manifested.

 

You wanna know the secret?

🤫When I found him he told me that he was looking for me as hard as I was looking for him.

 

I don’t know if weight is your excuse.
I don’t know if the belief that you can’t be loved as you are is your excuse.
I don’t know if you feel that all good guys are taken.

That’s all BS! (said in love)

 

Your man is waiting for you.
But he’ll be able to love you only when you love yourself.

 

Love attracts love.
So… love yourself.

 

 

 

Love you,

Coach Sara

 

 

P.S. Wanna know how you can start loving yourself now? You’re at the right place.

I have a few spots open for a Consultation call, click here and you’ll get this 30-minute call for FREE.

STOP DENYING YOUR TRUE DESIRES AND GO FOR WHAT YOU WANT!

STOP DENYING YOUR TRUE DESIRES AND GO FOR WHAT YOU WANT!

Are you saying to yourself, I would like it but…?

Are you convincing yourself, “It’s ok, I’ll do it next time”?

Are you thinking “I can live without it”?

Been there, done that. And not once but million times.

And just recently admitted to myself “I really want it”, ” I don’t want it next time, I want it now”, “I can live without but I don’t want”.

why it’s hard to say “I want it”

It all started with a trip invitation I’ve got. My first thought, of course, was “Oh no, it’s too expensive, I cannot afford it. I will not go”. Which is very usual for me, that’s how I react to all opportunities in my life. I can give in time, energy, hard work but when it comes to money, it’s always “I can’t afford it”. I even convince myself “I don’t want it, I will go next time, I will go on another trip,…”

Until I started talking about it, thinking what I’m missing and realized – I really want to go! I’m denying my desire.

I couldn’t admit to myself that I want to go cause that would mean spending money that is out of my comfort zone.

I was finding all the logical reasons why I shouldn’t go, why I should go next time not now, I don’t have money, I have no time,…

 

Acknowledge Your Desire

Notice in your life and in other people how often we’re denying our desires. 

Acknowledging your desires is the first step in achieving that desire.

If you don’t acknowledge what you want, if you don’t say openly to yourself and to others what you truly want, most probably you will not achieve it. 

A lot of people say “I want to lose weight”, “I want to look good for a birthday party”, “I want to fit in my old jeans”,…

In order to fulfil our desire, we have to dig a little bit deeper and really find our true desires and why we want it.

Why is important for you to look amazing on your best friend’s wedding party? Why is important to you to fit in old jeans? Is it because you want to impress other people and to show everyone how you look great or that is truly important to you, to look good, to be confident.

When you go deeper and realize that for you is not important to look good, but to be confident or maybe you want to lose weight to be healthy and has not much to do with fitting in old jeans.

Your true desires is not to see a lower number on the scale (lower number on the scale feels good for 5 seconds and then what?) but to feel great, to be confident, to look good, enjoy shopping or have more energy. 

Ask yourself “Why I want it? What is my reason? What is my true desire?”

That desire will last long, that desire will fill your soul and drive you to your goal.

The first step in accomplishing anything is acknowledging your true desire

This can come with a lot of emotions (fear, excitement, happiness, doubt,…) and when it does know that thet is normal.

As I mentioned a trip I want to take, I didn’t even ask myself what I wanted. The first thing I did was the usual “It’s too expensive”, “I don’t have money”, “I’ll go next time”,…

The same thing is happening with weight loss. If you have 250 pounds, you probably don’t allow yourself to have a desire to have 120 pounds.

You’ll say I want to lose 50 pounds but that goal is not exciting enough. You know when you reach 200 pounds, you’ll not be that happy and you’ll want more and more and more.

Dig deeper and don’t be afraid of your desires.

Many of us are afraid of our desires because we think we’re asking too much, it’s for others not for us.

The first thing is to acknowledge the desire no matter how big it looks like right now.

By acknowledging desire you’re acknowledging a person you want to become. A person you’ll be when you lose all of the weight or when you accomplish any desire.

The first step is to acknowledge a desire and to admit to yourself. YES, I want this, YES, I want to have 130 pounds. YES, I want to be toned, I want to be fit, I want to eat healthy, I want to enjoy eating salad,..

Small or big is of less importance than to say to you what you truly want.

Wanna talk about why losing weight is so important to you and how to get there? Schedule a FREE Consultation Call. I’m here to help you get yourself on weight losing track!

Record Your Desire

Put it down on a piece of paper.

Write it down in a journal.

Write down how you’ll feel when you achieve your desire. Allow yourself to live that moment, how you will look, how your life will look like, who you will be surrounded with, where you will be,… everything and anything.

Don’t be afraid if you have 250 pounds to write down “I want to weight 120 pounds”.

From your perspective right now that seems so far ahead, that might seem even impossible. But don’t forget there are so many people who weight 120 pounds and that means that it’s possible for you too.

So whatever it is put it down on a piece of paper and don’t be afraid of it.

Take it a step further

If you want to take it step further – tell someone.

Tell someone you trust, your friend, your sister, a family member your partner.

Tell them what you truly want. Speak about it.

The more you speak about it, the more it becomes reality.

When talking to somebody else you’re talking to yourself and seeing yourself reaching the desire and bringing it to reality.

I know that it might feel so hard even to admit to yourself that we want something. So when you take it step further and admit to other person, it can be very scary. The bigger desire the scariest it is.

If your desire doesn’t scare you than you might consider desiring even bigger.

If your desire is easily achievable it will not scare you and it will not excite you. But when you reach that point when you’re scared when thinking about it feels like “I cannot do this”, “people will think that I’m crazy”, “that is not possible for me”,…

When you reach that point that means you’re on the right track.

 

Is your desire to lose weight? Schedule a FREE Consultation Call. I’m here to help you get yourself on weight losing track!

Believe

The third step is – belief.

Believe that you can do it.

As I have mentioned before, if you saw anyone already having what you want to have, the money you want to have, the body that you want,… If there is one person in this world having what you want, it means it’s humanly possible and if it’s possible for them, it’s possible for you.

So many people fail in this step.

They have a desire, talk about it, dream about it but deep inside they don’t believe that they can achieve it.

When you’re overweight, failed in so many diets, tried so hard to lose weight but haven’t succeeded, it’s hard to believe that you can lose weight. Otherwise, you would lose it till now.

After all diets and failing in them it’s so easy to lose faith and belief that you can lose weight.

Beliefs can be changed.

Belief is only a thought that you keep on thinking. Beliefs aren’t who you are, beliefs are created and adopted.

Changing your beliefs it’s a process of recognizing your beliefs (specifically negative beliefs that are limiting you and not serving you) and replacing them with other beliefs that are serving you more.

How to do that? Simple, write down beliefs that you want to change, and next to them (preferably in red pen) write a new empowering belief that will replace it.

It’s very hard to just stop believing in something that’s why the process of replacing old, limiting belief with new, empowering one is more efficient.

Read them daily, make mantras and affirmations with them, put them on sticky notes and read them whenever you pass by. them with that’s why we will hear

Is your desire to lose weight? Schedule a FREE Weight Loss Consultation. I’m here to help you get yourself on weight losing track!

Be patient! 

Start very small start by thinking about your desires and admitting them to yourself.

Having what you desire is not something that happens overnight so be patient.  

It needs some time to change because your beliefs are with you for a long long time so it does take some time to change them.

The fact is, you can change your beliefs, you can have whatever you desire. Just trust and follow the process.

When you plant the seed, a new belief in your mind it needs some time to grow. Just like when a flower seed, it needs some time to grow and become a beautiful flower.

You deserve to have all you desire!

So make sure to have big desires and trust you can make them come true.

 

Sara Dune, MPharm

Love Coach

 

WHO IS HOLDING YOU BACK FROM LOSING WEIGHT?

WHO IS HOLDING YOU BACK FROM LOSING WEIGHT?

Listen a full episode of Your Way To Healthy podcast.

Who is holding you back from losing weight? Well, I’m guessing you said:  “me”.  And you’re right. You’re the person who is holding you back from losing weight.

The answer is a pretty obvious one. But before you say: “I know that” and stop reading this article, stick with me for a second.

Have you ever thought how many personalities are in you?

You’re different person in different circumstances

There is kind you, happy you, angry you. You who wants to workout and eat healthy and another one is you who wants to overeat. You who is spending time with your family, you who is going for work, you who enjoys socializing and you who enjoys spending time at home and by herself.

You have all of these different personalities in you.

When you see yourself in all of these different situations, you realize that you are a different person in all of them.

And when I ask Who is holding you back from losing weight? Yes, it is you. But only part of you is holding you back. The other part of you wants to be thin, fit, toned and healthy.

What is constant in all of them is YOU. You in all different situations.

And that means that YOU can lose weight if you desire.

You can talk to the part of you who is holding you back and set yourself on track for weight loss, health, confidence and for the amazing life that is waiting for you.

Who is holding you back from losing weight: There is fat you and thin you

 

All these years and with all diets you were trying to go from fat you to thin you.

You were trying to neglect fat you, to push her away, to make her go on a diet.
You wanted her to exercise, to go away from your life so that you can introduce thin to yourself and others.

You have this amazing picture of you being the thin, vibrant, toned, fit person who is happy, love herself and who is confident.

The way to get there is not by pushing fat you away it’s by embracing her.

Fat you, you that you want to get rid of, that you want to make to stick to a diet and exercise, it’s here because she has a message for you.

Yes, she has a message for you.

That message can be some emotional issue that you’re storing in your life and in your body. Until you hear that message, she won’t be able to leave.

She is even making herself bigger, she’s eating more and more just to have your attention, to deliver that message. But you’re not listening to her, you’re too busy trying to push her away so that you can introduce thin you in your life.

The way to bring thin you in your life is by listening to fat you, to hear that part of you who is overeating, who doesn’t exercise, who is not healthy. Just listen to her, hear a message that she’s trying to tell you, hear what is that emotional issue that she’s dealing with.

When you get into that conversation, you’ll be able really to lose weight and to lose weight for good.

Wanna talk about why you’re holding yourself back from losing weight? Schedule a FREE Consultation Call. I’m here to help you get yourself on weight losing track!

Who is holding you back from losing weight: Conscious vs. Subconscious mind

In your conscious mind you think your natural state of being is thin you, healthy you, confident you, vibrant you. The one who is so happy and energetic.

But for your subconscious mind, a comfortable state is actually another part of you, fat you, part of that might not appear the healthiest and the happiest. For your subconscious mind that’s the comfort zone, that’s where you feel safe, that’s where you can solve all of your issues with food.

As fat you, you can get comfort with food and you don’t have to have an excuse about it.

Think about it, as a thin person, you cannot comfort yourself with food but as a fat person, you can.

As a thin you, you have to deal with your emotional issues in another way. Not by eating them, not by going to the kitchen and eating a full bag of potato chips.

As a thin you, you have to find other ways to deal with your uncomfortable emotions.

And your subconscious mind doesn’t know other ways.

Your subconscious mind knows whenever you feel stressed, bored or lonely you eat

That’s how you overcome discomfort and that is the most important for your subconscious. It wants you safe, it wants you comfortable and it really doesn’t care if you have spear tires on your waist as long as you ‘re avoiding emotional pain.

We want now to send a message to your subconscious mind that it is safe to lose weight.

I will be happy when I lose weight. I will be healthy when I lose weight, I will be safe, I will be comfortable and I will find a way of dealing with my emotions.

fat you vs. thin you

You have this huge battle inside of you – fat vs. thin you, two parts who want different things are fighting for your attention. and really fighting for

One part of you is fat and wants to eat and feel comfortable and another part of you is thin and wants to eat healthy to exercise, be energetic, confident and vibrant.

Two different personalities who want two different things from you.

Dealing with your emotions by eating is much easier than actually facing these emotions.

Who is holding you back from losing weight: You’re two letters away from losing weight

 

Write two letters.

1. One letter will be from thin you to fat you telling her how she feels, what she wants and how her life would look like if she is in charge.

2. The other letter will be from fat you to thin you telling why she’s still here, what is the message she wants to deliver.

Her message might be: I don’t feel safe when I’m attractive, that’s why I have this fat shield on me to protect me from looks.

 

The message is – I have emotional issues from my past which I haven’t dealt with.

Recommendation: Meditate, Journal and allow yourself to receive the message.

You’re in control and you’re ultimately deciding which part of you will be incharge.

For most of the people this process will be very difficult, and if you’re one of them know that it’s ok. Tears, resistance, denial,… they are all normal parts of this process.

Remember, the only way to achieve your goals is to do something different than what we’ve been doing till now.

If you want to be a different person you have to be willing to do different things.

Allow yourself to try something different (like writing a letter to you) and, trust me your results will be different.

Listen a full episode of Your Way To Healthy podcast.

HOW TO LOVE YOURSELF AGAIN

Listen a full episode of Your Way To Healthy podcast.

It’s beginning of 2019. We’re having New Year’s resolutions, goals, we’re so pumped about changing, our lives, our bodies,…

I was trying to change all my life (as you might know I was overweight for 20 years). I’ve tried to lose weight without really connecting with myself and without accepting myself.

I wanted to change myself because I didn’t accept myself. And from that place change is very hard or almost impossible.

Only when I started accepting myself, I was able to lose 50 pounds.

I was struggling with it for a really long time and I’m still discovering elements about myself that I didn’t accept fully. But we’re always work in progress.

Love yourself again: What are self-acceptance and self-love?

Difference between self-acceptance and self-love

When people talk about self-love they refer to a spa, a nap, nice clothes, body treatments, health treatments,… Self-acceptance is a much much bigger concept.

Self-acceptance is accepting yourself fully, accepting your body as it is (not accepting it as it is and I don’t want to change but rather I’m accepting it fully now and then I’ll see if I want to change it or not), your mind, your behaviour, your soul.

Why self-acceptance is important for loving yourself

It’s so easy to accept yourself when you’re kind when you love others when you’re giving. But there are situations in your life when you’re stressed, angry, frustrated. When you just burst at someone, be unkind or angry at somebody. We have to accept ourselves even in those moments.

None of us is perfect and the point is not to be perfect. Point is to be imperfect and to see beauty in our imperfection.

Self-acceptance is the acceptance of your body, mind, emotions, behaviour,… Your past, your mistakes, times when you hurt others, plus all the amazing things about you, all your strengths, all the times you were loving, you were kind. All the nice words that you said, all the nice gestures you’ve done.

Self-love is a part of and a way to self-acceptance but it’s not all of it.

If self-love and self-acceptance are something you’ve been struggling with (and still are) schedule a FREE Weight Loss Consultation. We can talk how to find your way to loving yourself again!

Love yourself again: How health and self-acceptance are connected?

As you’re loving yourself and as you’re accepting yourself that is how you’re getting rid of weight

Maybe this concept sounds a little bit alien to you because everybody’s talking about diets and exercise as a way of reaching your goals. Definitely, they’re great tools for reaching your weight loss goals, losing weight and looking great.

In order to make sure that diets, nutritional changes and exercise work, you have to do deeper work. You have to do the deeper work of accepting yourself because when you start accepting yourself and loving yourself, you want the best thing for you. And what is the best thing for you? The best thing for you is healthy food, the best thing for you is movement and exercise.

Nutrition and exercise are tools to lose weight but if you don’t do this deeper work of accepting yourself, loving yourself and if you don’t take that holistic approach to nutrition and exercise you’re very likely to fail like all the times in the past.

How to start accepting yourself and loving yourself?

I really encourage you to take very small steps because if you are coming from that dark place (as I was) of hating your body, of really wanting to change because you can’t accept yourself (as I did).

If you want to change from that place it is very hard, if you want to love yourself from that place it’s very hard and so unrealistic.

I don’t want to tell you suddenly “start loving yourself, go throw away all your clothes and buy new clothes that inspire you, go book all the treatments in the spa and take a vacation,…”

If you’re not used to loving yourself, if you’re not even used to thinking that way and you have to take tiny steps at the very beginning to start even introducing a concept in your life, to really start introducing that idea of “yes, I should love myself! I want to love myself”

Introduce the idea of loving you, think about it, get excited about it.

I want to love myself.

I cannot wait to love myself.

When you get excited about it, then you will be okay with scheduling massage, mani-pedi, buying new clothes and going to the beach.

what to do to love yourself

We’re talking about YOUR way to healthy and that means you have to find what fulfils you and what loving you means to you. For example, I love going to the beach and when I go there I recharge and fill my tank. But I know many people who cannot stand the beach – all the sand, heat and the crowd (it sounds odd to me but they don’t like it).

There is no one way that will fit all of us.

Start small, start introducing to idea of loving yourself and then start thinking what fulfils you, what are the things that you might do for yourself this week to show love towards yourself. Not only towards your body, but it can also be towards your soul (like meditation or journaling) and your mind (example reading, attending a course, learning a new language)

Self-love can be approached from so many different angles.

When you start loving yourself nutrition and exercise will be so easy. You know when you love somebody (your sister, a friend, your mother, your kid, your partner) you want the best for them.

You’ll always suggest to them to eat a salad instead of a full bag of cookies but you will allow yourself to have a full bag of cookies.

You know how to show love to others, now is the time to show it to yourself. 

If self-love and self-acceptance are something you’ve been struggling with (and still are) schedule a FREE Weight Loss Consultation. We can talk how to find your way to loving yourself again!

Listen a full episode of Your Way To Healthy podcast.

THE ULTIMATE GUIDE TO LOSE WEIGHT IN A MONTH

THE ULTIMATE GUIDE TO LOSE WEIGHT IN A MONTH

Have you tried all diets? Have you found all the information to lose weight out there but somehow nothing is working? Have you asked yourself are you destined to be fat forever?

No, you’re not!

I’m presenting you the ultimate guide to lose weight in a month.

This information helped me and many others to lose weight, get confidence and have a healthy and joyful life.

Do you want to join us?

Let’s begin!

 CalLose Weight in a Month – Step 1:

IT ALL STARTS WITH YOUR MIND

 

why mindset is important

It all starts in your mind, with you believing you can do it, by you trusting the process. And that believe and trust is in your mind.

The mind is something you can control, the mind is something you can change. It will take the effort to change your mind to think positively if your habit is to think negatively. But whatever effort you’re putting into changing your mind, it will be worth it.

The mind is designed to tell you “Stay in your comfort zone, don’t change.” But it doesn’t mean you can’t change. It just means you have to put an effort to change the status quo.

 

how to believe in yourself

Whether you think you can or you think you cannot, you’re right.
Henry Ford

Whatever you believe, you can achieve. If you believe you can lose weight in month, you will.

I know that after years and years of trying to lose weight, it’s very hard to believe you actually can lose weight. That’s why to lose the weight you have to change that belief, you have to believe that you can do it, you have to believe that you can change.

The fact that so many people are able to lose weight, means it’s possible. And if it’s possible for them, it’s possible for you. It might not happen in a month or two or even six months, but that doesn’t mean it won’t happen.

If you don’t believe you can lose weight, prove yourself wrong.

Write down on paper all the times that you’ve been able to lose 5 pounds, 10 pounds, 7 pounds whatever number it was.

See on the paper that you’ve been able to lose weight in the past (just you haven’t been consistent long enough to lose all the weight that you needed or maybe you didn’t have a weight loss plan that was suitable for you).

But it means that you’ve been able to lose weight. And it means, you can do it again, and you can lose more. You can lose all the weight that you want.

That is the truth.

Believe that.

 

set yourself up for a win

We all tend to set huge goals for ourselves.

Big goals are great but at the time they can be very overwhelming.

Set a yearly goal, be specific on how much weight you want to lose, want is your weight in a year from now. And then write down how you’ll feel once you achieve that goal.

Seconds step is to break down that big goal into smaller 90-day goals.

And you can go even further and set how much you want to lose weight in a month.

When you see the smaller goal you’re more likely to believe you can achieve it. That also allows you to keep yourself on track to achieving a big goal that you started with.

 

how to win every day

Now that you have your 90-day goals, write them down on paper.

I suggest writing your goal on a few sticky notes and putting them in different places in your house where you’ll see them multiple times a day. That can be your bathroom mirror, your closet, your fridge,… all the places that you’re likely to visit a few times a day.

Whenever you pass by stop and read your goal.

That’s how are you’ll wire your brain to believe, you can achieve it and you’ll achieve it.

 

celebrate yourself

Celebrating yourself and celebrating even the smallest wins it’s crucial to achieving big goals.

When a 2-year-old does something good, you’ll tell him “well done”, “way to go”, and that little celebration and praise will reinforce that good behaviour.

That is how we function from when we’re kids till now.

When you achieve anything, say something nice to you or treat yourself (not with food :).

When you change a bad habit, say “Well done me”. If you eat healthy for a week or even for a day, praise yourself. Celebrate yourself and reinforce the good things in your life.

Somewhere along the way we forgot to celebrate, love and cheer for ourselves. It’s time to start again.

If you’ve read so far – Well done! You’re one of the rears who’ll lose weight and who can lose weight in a month. You’re amazing! (you see, it’s not that hard 😉

If you’re ready to lose weight in a month, this upcoming month can be life-changing. Make the most of it and schedule a FREE Call. I’m here to support and celebrate you!

Lose Weight in a Month – Step 2:

MOTIVATION 101

 

How often you hear or how of can you say: “I have no motivation”. “I cannot find the motivation to lose weight”, “I don’t feel motivated to exercise”,…

We all behave and think like motivation is “coming from somewhere”.

Motivation is in us, in each and every one of us.

where to find motivation

What is your reason to lose weight?
I mean a deep emotional reason that makes you want to lose weight.

Is it: I want to be confident. I want to love myself again, I want to be healthy and not take 10 medicine every day for the rest of my life. I want to have the energy so I can play with my kids, I want to go shopping and enjoy trying on new clothes,…

What is it for you? Write it down.

The reason you want to lose weight is where your motivation comes from.

If you feel like you don’t have enough motivation, if you feel like not eating healthy or not exercising, remind your self of that reason.

Remind yourself why you truly want to lose weight.

 

where motivation comes from

If you want to lose weight in a month and start your long-term weight loss journey, let’s get you motivated.

Motivation comes from action, not from sitting and talking how are you can’t find motivation.

Remind yourself daily of your reason to want to lose weight.

That reason is your driver, that reason is your motivation.

When things get hard, when you have a party, when you are in front of a wonderful buffet with colorful, beautiful and delicious food, when you’re out with friends and everybody else is eating pizza, remind yourself.

Especially in these moments remind yourself why you start the journey. Imagine yourself how are you’ll look and feel when you lose weight, reminds yourself of all the things you’ll enjoy and make a decision to stick to your weight loss plan.

 

how to make sure you stay consistent

For some reason, we expect to achieve our long-term goals (like weight loss) in a short period of time. We start a diet, we’re pumped for 2-3 weeks and then slowly we’re going back to our old habits because we haven’t lost all the weight we wanted.

You cannot expect to lose weight in a month if you’ve been gaining that weight for 5, 10 or 15 years.

This guide is here to get you started, to show you how you can lose weight in a month but it’s up to you if you’ll stick to it long enough to lose all the weight you want to lose.

Make a decision you’ll lose the weight. Set a goal. Believe you can achieve it. Remind yourself every day of your reason you want to lose weight, and that is how you’re building consistency with a weight loss program you choose.

 

why support is crucial for success

It’s so hard to do things on your own.

At the beginning you might feel pumped, you feel like “Yes, this time I’m doing it”. But after a few weeks that initial enthusiasm starts to drop, stress happens, life happens, boredom happens, loneliness happens and a big birthday party of your best friend with all delicious food and drinks is happening at the same time.

In these moments you need support, you need someone that you can say how you feel, what you think. You need someone to tell you you can make it, you need someone who will inspire you, you need someone to hold your hand when times are hard.

Yes, it’s possible to do things on your own but it’s very likely that you will give up if you do. And it’s very likely that you will succeed if you have support on your journey.

Sometimes your family and friends, even with the best intentions that they have for you, can’t understand what you’re going through. And that’s why you need someone who is going through the same, or someone who already went through their own weight loss and knows exactly how you feel, and knows exactly what your next step should be.

Don’t be shy, always ask for help, always ask for support.

You don’t have to know everything, you just have to surround yourself by the people who do.

Sara Dune

And if you need someone to talk, if you need support on your journey, CLICK HERE and get yourself a FREE Consultation Call.

Lose Weight in a Month – Step 3:

LEAVE BEHIND ALL THAT IS HOLDING YOU BACK FROM LOSING WEIGHT

 

Whatever we do is to evoke a certain emotion.

You want to buy a new car because you think that will make you happy. You want to find a boyfriend because you want to feel loved.  You want to lose weight because you want to feel confident and to love yourself,…

Whatever you do is because you want to feel a certain way.

why emotions are so important for weight loss

If you have a strong positive emotion to lose weight, if you feel eager, if you feel passionate about the person you’ll become when you lose weight, it’s just a matter of time when you’ll lose weight.

You’ve heard of people who don’t use the scale for months and then one day they just step on the scale and realize they have lost 50 pounds. They’ve been focusing on the self-love they’re feeling more and more every day, the enjoyment that they’re getting from eating nutritious food, appreciation of the beautiful walk,…

On the other hand, if you’re feeling stressed about losing weight, if you’re focusing on all the diets that failed, if you’re depriving and starving yourself, you’re very likely to fail in losing weight.

We’re wired to avoid pain, we’re wired to avoid negative emotions.

If you’re starting a diet where you’re eating 800 kcal per day, that is not the most pleasurable experience (let’s be honest, it’s very painful), you’re geared to give up in a few weeks because your brain and your body don’t want to suffer.

How you feel about the weight loss will determine if you will succeed or not.

When you’re starting a new diet or a weight loss program, don’t look into being the most restrictive but the most enjoyable in a long-term. Look for something that you’ll start doing now and turn into a lifestyle.

 

how emotions are holding you back from losing weight

If you’re overweight or obese the truth is you are eating more than your body requires. Many would argue here, “well, I have a certain condition” or “I’m taking medicine”. Yes, that’s true but that only means that your body requirements for food have been changed and you should lower food intake.

Easier said than done.

We overeat because food brings are a comfort. It makes us feel good for a short period of time, it helps us forget the negative emotion we’re facing, at least for a second.

It’s not easy to feel lonely, bored, stressed, depressed,…

It’s much easier to eat in these moments and forget about that negative emotion at least for a second.

Overeating is a just a symptom of some deeper negative emotion that you’re avoiding it by eating.

By changing a diet, you can control what you eat for a while, but when that negative emotion appears all goes through the window.

Just because the cause of overeating is still there.

In order to lose weight for good, you have to deal with these emotions, you have to acknowledge them and allow yourself to feel them.

 

how to overcome emotional issues

Your emotional issues were the cause of your weight gain. They were the cause of excessive eating and they still are.

There are many ways to lose weight but the permanent ways are the ones that are guiding you through the process of dealing with your emotions.

Notice when do you tend to overeat.
How do you feel at that moment?
What is the emotion behind?
Allow yourself to feel that emotion, to be aware of it, to acknowledge it and to stay with it.

Don’t to avoid it by food, but see it as part of you, part of your past and still part of your present.

 

how to make emotions your motivation

On the other hand, emotions are your drivers to lose weight.

Ask yourself – Why I want to lose weight?
How do I want to feel when I lose weight?

That answer will be your driver, that answer will be your motivation to lose weight.

If you say – I want to be healthy, I want to feel confident, I want to love myself.

Those emotions will be your motivation until you lose weight, and when you do lose weight, they will be your reality.

We do everything in order to get pleasure or to avoid the pain.

By overcoming your emotional issues you’re removing pain form your life. By connecting to the emotions you want to feel when you lose weight you’re bringing pleasure into your life.

Dealing with your emotional issues can be very demanding and difficult task to do on your own. That’s why I’m gifting you a FREE Consultation Call. Your weight loss can start now!

 

Lose Weight in a Month – Step 4:

NUTRITION FOR A WEIGHT LOSS

 

Nutrition is the most powerful tool for losing weight.

Your diet and excessive eating have led you to gain weight. Approaching nutrition in the right way is crucial for losing weight as well.

 

the right way to approach food

There is no – One size fits all.
Perfect diet or perfect nutrition plan doesn’t exist, but what exists is – your choice of what is the most suitable for you and your lifestyle.

You have to know if you want to lose weight long-term, you have to change your habits, you have to change what you eat and how you’re choosing food.

For some people, keto lifestyle is the answer, for others vegan, for others paleo,…

They all have positive and negative sides to it, but the most important is if they are working for you.

If you’re not someone who enjoys meat, probably a keto lifestyle wouldn’t be suitable choice cause it won’t be enjoyable, but if you love meat, going vegetarian wouldn’t be sustainable for you.

Ask yourself, what do you enjoy the most and start to chose a weight loss plan from there.

 

why starving yourself will not help you be healthy

Whatever you choose, know that starving yourself and calorie restriction won’t be beneficial.

Food is our fuel, it has all the necessary nutrients for our wellbeing so when you are restricting food it would be the same as restricting petrol for your car. You can go only that long.

Deprivation will make you feel miserable. If you go back to the chapter on emotions you’ll remember that we’ll do anything to avoid pain and negative emotions.

Choose nutrition plan that you’ll enjoy, that is sustainable for you in a long-term and stick to it.

Weight loss is a long-term goal, it’s a change in your habits and a lifestyle. Be patient with it, give it time.

This guide will help you to lose weight in a month, and for some, that month will be only a beginning of a weight loss journey that will take much longer.

You don’t expect when you’re learning a new language to speak fluently in a week. Right?

Approach it in the same way.

Decide that you’ll lose weight.
Choose nutrition plan that is the most suitable for you.
Stick to it until you lose weight.
Trust the process.

 

nutrition pillars for weight loss

We can talk about nutrition a lot, and all can’t fit in this post. You can read more about it in the Eat Drink & Still Shrink guide.

Here I’ll go through nutrition pillars that are esscential for a weight loss:

1. Focus on whole foods: fruits, veggies, eggs, meat, fish, legumes, nuts. Fill your plate with veggies and then add meat, fish or legumes. If you follow that, there’s no need for any calorie restriction and deprivation.
2. Be careful with grains – all kind of bread, pastry, granola bars, cereals, … and dairy – some people tolerate dairy very well but most of us don’t. Try to focus on greek yoghurt and cottage cheese or (if you can) eliminate dairy completely.
3. Eliminate processed and junk food
4. Don’t drink calories – sweetened coffee, juices, alcohol, … everything that has calories is off the table. Focus on water, unsweetened tea and coffee.
5. Drink at least 2 litres of water per day

how to approach your “mistakes”

Most of us have “all or nothing” approach to losing weight.

We think that we should follow a diet or a weight loss plan completely and if we make any exceptions, all is lost and we indulge in everything and anything.

Very often one day turns into a week and that turns into going to old habits.

What is most important to remember – What we do on the most day it counts.

So if you’re eating very clean and healthy every day and once a month you have a slice of pizza, you won’t gain weight.

In the same way, if you eat every day processed and junk food and have a salad once a month, you won’t be healthy and lose weight.

Remember – It’s ok to make “mistakes”, it’s ok to have the occasional indulgence, it’s ok to have pizza sometimes.

Don’t think if you ate two cookies “all hope is lost” and continue eating a full jar.

Have your weight loss plan in place, follow it daily, and if you slip sometimes, it’s ok.
Take where you left off and continue your plan.

What you do consistently counts.

 

The secret of healthy eating

Secret 1: Don’t try to stop eating all junk and processed food at once.

Don’t attempt to eliminate all at once.

Take a step-by-step approach.

If you’re someone who is having 3 sodas every day, you’re not very likely to suddenly stop drinking sodas.

Try having 2 sodas over the next few days and then 1 soda after that. After a few days, you might be ready to eliminate soda.

The most important is, don’t rush with this process and don’t think you have to do it like everyone else.

We are all different, so find the way that is the easiest for you.

Secret 2: Find substitutes

Whatever you enjoy eating or drinking, it’s so hard to give up on it.
The easiest way is to find a substitute.

So if you’re enjoying rice, you might try cauliflower rice (there are lots of recipes all over the internet).
If you love ice-cream, try making Nice cream (it’s vegan ice-cream, which is just blended fruits and it’s so delicious, you can find loads of recipes as well).

Whatever is for you, I’m sure you can find an amazing substitute out there.

Secret 3: Enjoy your food

Have you noticed how many times you finish a meal and you didn’t even realize the taste of the food?

We tend to eat so mindlessly, while watching TV, checking mobile, that we don’t notice what or how much we eat.

Try mindful eating.
Focus on your food.
Focus on the taste of it.
On the texture.
Feel the taste in each and every bite.

Not only that you’ll enjoy more but also you’ll not overeat.

 

Now you have a guide to lose weight in a month. Congratulations!

It can be overwhelming to figure out if this is the right plan for you, so schedule a FREE Consultation Call and let’s set you for weight loss and life you desire.

 This is it.

Your way to lose weight in a month is mapped out and your way to lose all the weight is ready if you stick to it long enough.

Be patient, believe you can do it, trust the process and you’ll get the life of confidence, love and health you desire.

This is not the end, it’s only a beginning.

I believe in you, my friend.

 

Truly yours,

Sara Dune, MPharm

Weight Loss & Love Coach
5 TIPS TO AVOID HOLIDAY WEIGHT GAIN

5 TIPS TO AVOID HOLIDAY WEIGHT GAIN

You might be asking yourself – How to avoid holiday weight gain? (cause it happened many times before)

Holidays are times to connect to your family, to connect to your loved ones and to enjoy free time, nice food and great company.

But they can be challenging and overwhelming times because of the abundance of food (that might not be necessarily healthy, and most probably is not). So you are caught in between the fact that you want to relax and enjoy and the fact that you don’t want to gain weight.

It’s a very thin line between enjoying food and overeating and probably you’ve crossed that line many times in the past.

Here are 5 tips that’ll help you to enjoy the holidays but still keep your weight in control and avoid holiday weight gain.

Avoid Holiday Weight Gain – Tip 1:

Don’t go hungry to a party

 

Eat live, vibrant and nourishing foods before you attend the holiday party.

Chances are if you go hungry you will see all of these unhealthy options and you’ll eat, a lot. The mind will go: I will eat just a little bit of… and that’s how it begins.

But if you eat live, vibrant and nourishing food before the party, you will be full when you get there, a temptation to eat will be lower cause you’re not hungry. Plus when you eat nourishing food, your sugar levels will be balanced and your cravings will be lower.

 

So make yourself a nice healthy meal before you leave, enjoy every bite of it and party will go without overeating guilt and shame.

Avoid Holiday Weight Gain – Tip 2:

Bring your own food & drink

 

If you can, bring some live foods with you so you can have a healthy option for yourself and for others to share.

Some of the ideas are hummus and carrots, guacamole and veggies to dip. Or healthy chicken wings, grilled prawns or meatballs. Options are endless!

You can also make fun non-alcoholic drinks like mocktails (they are an amazing combination of fruit juices or soda which are fun and contain much fewer calories), lemonade (if you haven’t tried pink lemonade or lemon mint, go for it) or a natural apple soda. They all taste amazing and you can have so much fun enjoying these drinks and enjoying parties at the same time!

Avoid Holiday Weight Gain – Tip 3:

Know your options

 

Go around the room and see all the food options that are available.

Look for salads, vegetables, fruits and real natural foods, add those to your plate first and then add protein to help nourish your body.

Chances are if you don’t add salads and veggies first, your plate will be filled very soon by chips, fried chicken wings, crackers, cakes, cookies and pies.

So know your options, know what is available and then make decisions that will help you to eat well and avoid holiday weight gain.

Avoid Holiday Weight Gain – Tip 4:

Get enough sleep

 

Sleep deprivation is very common during the holidays. A lot of studies shown that sleep deprivation is one of the major cause of weight gain.

Lack of sleep will make you hungrier, will increase your cravings, make you consume more calories and get less physical activity.

And that combined with holiday food will easily result in weight gain.

So, make sure you sleep well and enough.

Avoid Holiday Weight Gain – Tip 5:

Be active together

 

Sitting on the sofa and watching TV is one of the most common holiday traditions for many families.

Combined sitting and doing nothing with excessive holiday food and you will get weight gain.

Instead, choose some kind of movement and activity to connect your family.

Take a walk together, play in the snow, sign-up together for some kind of the event,… whatever you choose it will help you to take your mind off food, bond with your family and friends, and get necessary physical activity for your body.

Possibilities are endless and you might be surprised how everyone would react positively on such suggestions.

Try as much as possible to have a nice balance of healthy foods, physical activity and find the best options you may have available.

The most important is to enjoy your time with family and friends, that’s what holidays are about.

Don’t beat yourself up if you make mistakes, don’t feel guilt or shame. Get over your mistakes quickly and gracefully, enjoy, love yourself and others.

 

Happy Holidays!

With lots of love,

Sara Dune, MPharm

Weight loss & Love Coach

3 STEPS HOW TO LOSE WEIGHT FOR GOOD

3 STEPS HOW TO LOSE WEIGHT FOR GOOD

“How to lose weight for good?” – a million dollar question. And a question I was asking myself for 20 years while trying to lose weight. (So probably I’ve asked it more than a million time and if I’ve got a dollar every time I’ve asked if I would have a million in the bank. Just a side note why it’s a million dollar question, now back to the point).

And I have a sneaky suspicion that you’ve asked yourself the same more than once, right?

You also tried numerous diets and they didn’t work.

You’ve been trying to find answers on Facebook, Google, Instagram. But You’ve only got more depressed by all transformations and stories of others losing weight and looking hot, while you’re eating 1200kcal per day and scale didn’t move at all in the past 3 weeks!

How do I know that?

I’ve been there for a way too long. I’ve tried all diets. I was eating 800 kcal per day. I was looking for the answers and… failed miserably every time.

Until one sunny and glorious day when I just woke up and discovered the secret to lose weight for good and I lost all the weight at once and lived happily ever after.

Wait? No! It was completely different than that!

 

Yes, I’ve lost 50 pounds in 9 months but how I got there has nothing to do with discovering a secret that got me all I wanted.

And It has all to do with ME being able to take a completely different approach than anything I knew till then. With ME being ready to change. With ME being able to be patient, to trust the process and to KNOW that I can achieve anything.

So if you want to lose weight for good, if you want to get confidence, if you want to be healthy and sexy, here it is. How to lose weight for good – your question is answered.

Are you ready? Let’s start!

Step 1 – How to lose weight for good: Know where you’re going

 

No meal plan? No diet? My first step is to know where I’m going?

Yes!

Imagine a day when you are sitting in your car. You’re turning the engine on and you don’t know where you are going! Will you ever get there? I don’t think so.

Till now you’ve been trying every diet with the goal to lose weight. Think about it, if your goal is to lose weight even when you lose 1 pound you’ve achieved it. 

Setting a gold is very important but setting a goal in the right way is much more important.

Have you ever asked yourself why New Year’s resolutions don’t work? Numerous scientific studies have shown that only 8% of people achieve their New Year’s resolution.

This is not to tell you that setting a goal or making a New Year’s resolution doesn’t work. It’s just to say that you want to do what 8% of people who achieve their resolution do.

So what is the big secret behind successful goal setting?

 

It is to set a goal in the right. A goal should be specific, meaningful to you, realistic and have a certain timeframe.

Here are a few questions I want you to answer:

  1. How much weight do you want to lose?
  2. Till when I want to lose this weight?
  3. How do I want to feel in my new body?

Now your goal will be different. For example July 1st 2019 my weight is 130 pounds. I feel so energetic and vital. I’m attractive, confident and sexy.

It’s different then only I want to lose weight, right?

Write down your goal.

Step 1 on how to lose weight for good – accomplished!

 

Step 2 – How to lose weight for good: Know your WHY

 

I want to start by saying that the most important thing to achieve your goal is to take the first step.

You don’t have to know everything, you don’t have to know every step, you don’t have to know how you will get to your goal but you have to be willing to take the first step.

 

This can be very scary because all the frustration and resentment we’ve built over the years of failing with diets and weight loss programs, but your willingness to face fear and to go out of your comfort zone is essential to losing weight for good.

Every achievement starts with the first step and your achievement to lose weight starts with a single step.

 

You also have to think about obstacles, about hard times, about life that is going to happen during your weight loss journey.

It’s easy to start, you’ve started a million times now. But the hard part is to continue when it is hard, to get up when you fall down, to get over your mistakes, to forgive yourself when you make mistake, to trust the process despite plateau that lasts for 2-3 weeks even though you are working so hard.

The hard part is not to give up.

 

And what makes you keep going during hard times, during times when you want to give up is having a strong motivation to lose weight.

Here comes the question: Where to find motivation?

If you’re waiting for motivation to come, you’ll be waiting forever.

Motivation doesn’t come, we create it.

Sara Dune

We create it from all the things that are important to us. Our health, our family, our friends, partner, energy level,… and that is your WHY.

 

Everyone is different. Everyone has different things that are important to them. That means that your WHY will be so much different than anyone else’s.

 

So before you start thinking how to lose weight for good, ask your self WHY you want to lose weight. And be very honest with yourself.

 

We’re often so caught up with what society, our family or our partner want from us that we forget what we want. So this time is all about you.

What do you want and why you want it.

Next step islist 10 reasons why you want to lose weight.

 

Step 2 on how to lose weight for good – accomplished!

 

 

Step 3 – How to lose weight for good: Healthy habits for life

 

Media, adverts, campaigns, social media, weight loss programs, and diets out there are saying only “eat less and exercise more”. If it was that simple everyone would be fit till now!

They told you if it is not working try harder, eat fewer calories and spend endless hours in the gym.

This information has led to slowing down your metabolism, feeling deprived, feeling like a failure and giving up eventually.

It is very important to recognize that it hasn’t been your fault, its just information you have been told didn’t work for you.

 

I’ve been struggling for 20 years with same, spinning in circles of trying diets, feeling deprived, being hungry all the time, binging, feeling ashamed and giving up.

It’s the time to implement healthy habits (and I underline word healthy) cause that is the way to lose weight for good, have a healthy body, more energy and to ENJOY the process.

 

Now that you know WHAT is your weight loss goal and WHY you want to achieve it It’s the time to focus on HOW you will do that.

 

The key is to keep things simple.

Don’t overwhelm yourself cause that will lead you to frustration and not losing weight for good.

 

I’ll list for you healthy habits that will show you how to lose weight for good.

Choose 1 healthy habit every day or every second day, implement it, commit to it, and when you master it move on to another one. (That means that you are building habits on top of each other, and that will make is important to make this weight loss for good).

 

And don’t forget, take things slowly.

 

You’re building a new life for yourself, there is no need to rush. (I know that we’re tempted by commercial – lose 15 pounds in 15 days, lose 30 pounds in a month… but just remember, you haven’t gained weight in 2 weeks so don’t expect to lose it in 2 weeks).

 

Healthy habits to lose weight for good:

 

1. Sleep 8 hours a day

Sleeping helps you burn more calories and boost fat loss.

Study after study is showing that if you have enough night-rest you will burn more calories during the day, even when you are not working out and as well your fat loss will be increased compared to others who do not sleep as much as their body needs. Not to mention better mood, focus and decision making, which is so important during your weight loss.

 

2. Drink at least 2 litres of pure water per day

Water is the most important nutrient in your diet!

Studies have shown that an increase in water intake can actually reduce fat deposits while the decrease in water intake will cause fat deposits to increase.

To keep your metabolism going hydrate, hydrate and hydrate a little more.

 

3. Drink lemon water first thing in the morning

Squeeze half lemon into the glass of hot water and drink it first thing in the morning. It helps you rehydrate your body, flush your digestive system and boost your metabolism.

 

4. Stop refined and junk food

This one might be hard. Are ready for the challenge?

My general rule is to focus on whole food.

That means that things that are coming out of the box are usually refined with added sugar, preservatives, and all the nasty stuff. We will try doing it slower and more simple here.

Focus your nutrition on tons of vegetables, beans, fish, meat, eggs and some fruit, nuts, and seeds.

And stop intake of sodas and juices (you can have freshly squeezed ones), sweets (use stevia to sweeten your coffee), all kinds of fast food, white bread.

Be very careful with intake of dairy (greek yoghurt and cottage cheese can be good options), bread even a whole grain bread, grains, and cereal.

There is much more to nutrition but this is very simple and great start.

 

5. Move your body

I will not tell you to go to the gym every day and spend one hour on the treadmill (that didn’t work for me as well).

What works is – find the exercise that you LOVE doing!

Is it yoga, pilates, running, gym, walking… Find an activity that you love and commit to doing it! If it’s walk do it every day for half an hour, you can do yoga three times a week for an hour.

Whatever you choose, put it in your calendar, commit and consider it as the most important meeting that you have, no rescheduling or delaying, just do it!

 

6. Prepare your meals and snacks

If you know that you have no time to make food every day, prepare your meals in advance.

Having ready meal will decrease the chance that you will go for non-healthy food choice because let’s face it, when you come home tired, stressed, hungry the last thing you want to do is cooking.

Make your plan, do grocery shopping and prepare your meals.

7. Don’t drink calories

Focus on drinking enough water, tea, and coffee instead of sodas and juices.

As I have mentioned you can switch store-bought juices to freshly squeezed juices without added sugar and preservatives.

This also applies to alcohol intake. Alcohol will ruin all your effort in weight loss. Not only that is highly caloric but also has a tremendous negative effect on your cardiovascular and nervous system.

Limit your alcohol intake on red wine and you can have 4 glasses of red wine during a week.

 

Now 3 steps on how to lose weight for good are done!

These are the steps that helped me to lose 50 pounds and keep them off.

These are the steps that will help you lose weight, get healthy and sexy body you desire and build confidence that will affect absolutely every area of your life.

Weight loss is about getting rid of fat but it’s so much more than that.

It’s about feeling differently about yourself, it’s about loving yourself, it’s about having energy, confidence and yes, healthy and sexy body.

Steps are here, are you ready to take them?

From my heart to yours,

Sara Dune, MPharm

Weight loss & Love Coach

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