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# Weighless Life

Change your mind. Change your body. Change your life.

## Sitemaps

- [XML Sitemap](https://weighless.life/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://weighless.life/blog/)
- [Dieters Mindset vs Weighless Mindset](https://weighless.life/2018/06/dieters-mindset-vs-weighless-mindset/) - I'm guessing you've been on your share of diets. (And isn't that, right there, proof that diets are not the answer?) Although they rarely deliver permanent weight loss, diets do succeed fabulously at one thing: they're great at creating a dieter's mindset. And that mindset tends to follow us around, even when we're in between
- [The right (and wrong) way to use a diet tracker](https://weighless.life/2020/08/the-right-and-wrong-way-to-use-a-diet-tracker/) - Is tracking your food and calories (or WW points) essential to losing or maintaining your weight? Or is it a toxic dieter's mindset? Neither. Food and activity trackers can be useful tools when they are used to gather information. You can learn a lot about how different foods and portion sizes compare in terms of
- [What we cover in the Weighless Program (our Curriculum)](https://weighless.life/2020/09/what-we-cover-in-the-weighless-program-our-curriculum/) - One of the questions I frequently get about the Weighless program is what exactly we cover in our curriculum. This was originally conceived as a year-long program, which gave us time to get into virtually every possible aspect of weighing less--from the biochemistry to the logistics to the all-important head game. The program is now
- [In their own words](https://weighless.life/2019/06/in-their-own-words/) - Weighless members share their stories  Click here to read more member stories.
- [Restriction vs Restraint](https://weighless.life/2023/10/restraint-vs-restraint/) - For most of us with a history of dieting, restriction is all too familiar, and has not proven to be very constructive. But as they shed the dieter's mindset, our Weighless members are embracing the more expansive concept of of restraint. At first glance, they may seem to be the same thing. But we've identified
- [What will it take to get what you want?](https://weighless.life/2019/05/what-will-it-take-to-get-what-you-want/) - Watch Part 3: Being willing to do what it takes (Missed Part 1? Watch it here: Knowing what you want and why)
- [Motivation: Knowing what you want and why](https://weighless.life/2019/04/motivation-knowing-what-you-want-and-why/) - Watch Part 2: What will it take?
- [Being willing to do what it takes](https://weighless.life/2019/05/being-willing-to-do-what-it-takes/) - Missed the first two installments? You can catch them here: Knowing what you want and why What will it take to get what you want?
- [Urge vs. desire](https://weighless.life/2022/11/urge-vs-desire/) - For a long time, I didn't appreciate the difference between an urge and a desire. I thought they were the same thing. I assumed that the urge to eat or drink or do something meant that I really wanted to eat or drink or do that thing. But as I've been working with my own
- [Creating your transformation toolkit](https://weighless.life/2022/06/creating-your-transformation-toolkit/) - We recently asked what issues make it hard for you to manage your weight and you told us: Overwhelm Stress Inability to get and stay motivated Lack of consistency with habits No-one to keep you accountable Conflicting advice Not following through with plans and intentions We get it! These are the very same dragons that
- [Getting Unstuck](https://weighless.life/2020/05/getting-unstuck/) - Have you ever wondered what it is that keeps us stuck at a particular weight, or a particular level of fitness, or a particular amount of money in the bank (etc)? Well, I have. And I have to say that the answer is more surprising and simpler than I had imagined. It is our habits.
- [Why you don't stick to your plans](https://weighless.life/2022/05/why-you-dont-stick-to-your-plans/) - We're hearing a lot these days about the value of planning: A daily schedule to impose some structure to our days. A task list to keep us focused and productive while working or studying from home. A meal plan to keep us from mindlessly grazing all day. So we dutifully make a plan for the
- [Staying on track in the evenings](https://weighless.life/2020/01/staying-on-track-in-the-evenings/) - Do you ever feel like there are two versions of you? There's Morning You that's totally committed to a healthy lifestyle. The you that makes a smoothie for breakfast, packs a salad for lunch, takes the stairs instead of the elevator, fills up your water bottle several times a day (from the furthest possible water
- [Are you afraid to succeed?](https://weighless.life/2022/08/are-you-afraid-to-succeed/) - In our years of coaching hundreds of people in the Weighless program, we've noticed an interesting phenomenon: As people begin to see progress–and especially when they start to get close to their “goal,” they are sometimes surprised to discover that they feel a sense of fear or dread. Many of us have been trying to
- [The Paradox of Distracted Eating](https://weighless.life/2022/07/the-paradox-of-distracted-eating/) - We all do it, from time to time. We grab a bowl of popcorn, sit down in front of the TV, and shovel away. Before we know it, the entire bowl is gone and we don't really remember eating it let alone how it tasted. And while this seems harmless enough, distracted eating can easily
- [How does Weighless compare to Weight Watchers?](https://weighless.life/2019/05/how-does-weighless-compare-to-weight-watchers/) - Someone in our community recently asked about Weight Watchers. "I would love to hear your thoughts about doing WW alongside Weighless, or does that miss the point entirely? What about portion control help?" We have a lot of WW alumni in the Weighless program and some of them continue to count points for a while
- [What Makes a Workout?](https://weighless.life/2020/03/what-makes-a-workout/) - When it comes to doing nothing (because you feel so lost) and doing something simple like this (because you have to do laundry) I would choose this every time!
- [What’s the best diet for your genetics?](https://weighless.life/2018/02/whats-the-best-diet-for-your-genetics/) - Personalized nutrition is getting a lot of attention these days. Companies will analyze your DNA and tell you what foods and supplements you should and shouldn't eat based on your genetic profile. But a huge study throws cold water on the idea of matching your diet to your genetics. Participants with a "low-carb genotype" (who
- [Menopause and the Middle-Age Spread](https://weighless.life/2019/12/menopause-and-the-middle-age-spread/) - In the Weighless Program, we have members spanning a wide range of demographics. One well-represented group is perimenopausal and menopausal women. As a result, a common question that pops up is whether or not the "middle-age spread" is inevitable. As we tell our members, just because something is common, doesn't mean it is inevitable. I
- [Exercise is making me ravenous](https://weighless.life/2020/05/exercise-is-making-me-ravenous/) - One of our Weighless Community members recently emailed with a dilemma: I recently started hiking 5-10 mi a day and I am now ravenous all the time. I eat my usual sized meal and I'm still hungry...or I'm hungry again 30 minutes later. I have upped my calories a bit, but that didn't seem help.
- [Ethics vs health goals](https://weighless.life/2022/02/ethics-vs-health-goals/) - A member of our year-long Weighless Program recently approached us with a dilemma. "Hannah" prefers not to eat animal products, due to ethical concerns. And yet she is finding it difficult to get enough protein without getting too many calories. "It sounds like the protein requirements will only get higher as I get older, while
- [What it's like to weigh less](https://weighless.life/2022/03/what-its-like-to-weigh-less/) - Sure, we can tell you what the Weighless Program is all about. But perhaps you'd rather hear from those who are actually in the program? Here are just a few of the emails and posts that come in from our members over the last few months: “As a physician who has always struggled with my
- [I know what to do. Why don’t I do it?](https://weighless.life/2022/05/i-know-what-to-do-why-dont-i-do-it/) - When I was first practicing as a nutritionist, I worked with a lot of people who had health problems related to diet. They were overweight. They had high blood sugar or high blood pressure or high cholesterol. They (or their doctors) believed that they just needed someone to tell them what to eat and what
- [Stop looking for the perfect diet](https://weighless.life/2022/05/stop-looking-for-the-perfect-diet/) - Starting a new diet requires optimism. Especially if you have a long history of failed attempts. (And most of us do.) We have to convince ourselves that this time will be different. Otherwise, why even bother? One of the ways we muster that optimism in the face of so much damning evidence is to focus
- [What's your kryptonite?](https://weighless.life/2022/04/whats-your-kryptonite/) - "I basically eat healthy but ______ is my weakness." Chocolate. Junk food. Chips. Beer. It doesn't really matter what you fill the blank in with. The idea is that you're pretty disciplined. Except for this one thing. Your kryptonite. That one thing that strips you of your strength, your reason, your free will. You're simply
- [Does your discomfort have value?](https://weighless.life/2022/01/does-your-discomfort-have-value/) - "I've realized that changing my habits doesn't have to feel comfortable,' a friend of mine recently wrote. "It doesn't have to be fun. it's just necessary if I want to reap the benefits of healthier habits. And when I can see that discomfort as leading to what I want, it becomes a valued discomfort." A
- [Do you inflate your feelings into justifications?](https://weighless.life/2022/01/do-you-inflate-your-feelings-into-justifications/) - A member of the year-long Weighless program recently posted in our private forum that she is doing really well in so many areas (nailing her daily weigh-ins, moving her body more, making healthy food choices) but one area where she struggles is turning to food when she is bored or stressed. This is a topic
- [What Weighless members hate about the program](https://weighless.life/2021/12/what-weighless-members-hate-about-our-program/) - Last night, I huddled with a half dozen members of our year-long program for one of our monthly small-group coaching sessions. We shared what was working and what we were finding challenging. There were moments full of feeling and there were raucous bursts of laughter. As I looked at the circle of faces on my
- [Anxious about backsliding?](https://weighless.life/2021/11/anxious-about-backsliding/) - One of our Weighless members recently shared that, despite her success at becoming someone who weighs less, she was feeling a lot of anxiety about backsliding. (She had done this many times in the past.) Others who are not quite as far along in their journey are feeling anxious that they might not succeed...because all
- [How to get better at resisting temptation](https://weighless.life/2021/07/when-your-inner-toddler-throws-a-tantrum/) - Last night, Brock and I were coaching some folks who are working on impulse control. And more than one of them described times when an urge to eat something felt almost like an addiction. The more they tried to resist, the more overwhelming it felt. Sometimes, giving in--even though they knew they'd have regrets--felt like
- ["The 12-month commitment put me off"](https://weighless.life/2021/10/the-12-month-commitment-put-me-off/) - We recently checked in with some of the people who decided NOT to join us in the Weighless group that began earlier this month. We know there are a lot of reasons that people might decide not to do the program. And we wanted understand more about those reasons, in case there's something we can
- [Staying in the game](https://weighless.life/2020/11/staying-in-the-game/) - As the winter holidays draw near, there's a temptation to put our goals (and ourselves) on the back burner. With so much going on, we don't feel like we have the time or energy to focus on ourselves. So we decide to let ourselves off the hook for the rest of the year and regroup
- [How (and why) to hack your habitat](https://weighless.life/2019/08/how-and-why-to-hack-your-habitat/) - Research done in school cafeterias shows that making the lid of an ice cream cooler opaque reduces ice cream sales, while having a bowl of fruit by the cash register increases fruit sales. But kids aren't the only ones who are powerfully influenced by visual cues. In the Weighless program, we work on tweaking our
- [The hidden opportunity in the current chaos](https://weighless.life/2020/03/the-hidden-opportunity-in-the-current-chaos/) - Who can focus on their health goals when the world is falling apart? Who can resist comfort food when all of our normal comforts have been pulled out from under us? Who has the bandwidth to work on behavior change right now? Who could blame you for stress eating your way through the next few
- [The #1 thing holding you back?](https://weighless.life/2019/10/the-1-thing-holding-you-back/) - Last week, I took a poll, asking people what was keeping them from making progress toward their goal. The #1 thing people said was holding them back? Lack of motivation. Well, at least it wasn't lack of will power. I think we've FINALLY started to come to grips with the fact that more willpower is
- [Challenge or Threat?](https://weighless.life/2021/09/challenge-or-threat/) - Many people find that they can keep their diet and exercise regimen on track perfectly well as long as their life is going smoothly. But as soon as they hit a rocky patch, their meal prep, portion size, evening snacking and exercise time goes haywire. In other words, when life inevitably gets stressful, their best
- [Why we build intentional plateaus into our approach](https://weighless.life/2021/07/why-we-build-intentional-plateaus-into-our-approach/) - Although most people see weight loss plateaus as a problem, we actually encourage members of our year-long program to pause their weight loss efforts at regular intervals. For one thing, we've found that practicing maintenance is an essential part of learning how to weigh less. So we build it into the program. But our approach
- [Are You Willing to Know Your ABCs?](https://weighless.life/2020/07/are-you-willing-to-know-your-abcs/) - Many of us have been using the events of 2020 to justify many of our undesired and unhelpful behaviours. Undoubtedly, it has been an emotional and uncomfortable few months but I have news for you - that's not the reason you are off track. It's not a virus's fault that you have been baking with
- [New Year's Intentions](https://weighless.life/2021/01/new-years-intentions/) - It's a new year--and a time when many of us like to set intentions for things we'd like to do or achieve in the coming year But for members and alumni of the year-long Weighless program, this process feels a lot different than it used to. The reflections they've been posting this week in the
- [How to celebrate your progress](https://weighless.life/2021/06/how-to-celebrate-your-progress/) - It's easy to get discouraged when your goal feels too far away. And that's why it's so important to celebrate your incremental progress. In our year-long Weighless program, we throw a little virtual confetti every time our members hit milestones such as losing 5, 10, or 15% of their starting weight. And one of our
- [Are you coping too well?](https://weighless.life/2021/06/are-you-coping-too-well/) - A lot of us use food as a coping mechanism. We're eating to cope with stress, fatigue, boredom, anxiety, anger, grief...did I mention stress? This might be OK -- after all, coping is good, right? Except that all that "coping" is leading to unwanted consequences. We gain weight or we can't lose weight...and that is
- [Choose your discomfort](https://weighless.life/2021/05/choose-your-discomfort/)
- [What to focus on first](https://weighless.life/2021/05/what-to-focus-on-first/) - Now that our newest members are well underway on their year-long journey to weighing less, Brock and I have been thinking hard about how we can help EVERYONE in our community create a healthier body and life. And I'm excited to tell you about a new tool that we've created: something we think you'll find
- [What our members lost this year](https://weighless.life/2021/02/what-our-members-lost-this-year/) - In a few weeks, we'll be saying farewell to another group of Weighless graduates. These are the folks, remember, who began their year-long Weighless journey just as the world entered a global pandemic shutdown. Some of them were front-line workers: health care professionals, teachers, essential service providers.. Some lost their jobs. Some had their adult children
- [3 questions to answer each time you eat](https://weighless.life/2021/02/3-questions-to-answer-each-time-you-eat/) - Eating more mindfully allows us to get more enjoyment from our food and also to make sure that we're not eating more than we need. In the year-long Weighless program, we have a number of techniques to cultivate mindfulness throughout our lives. But here's one that you can try right now.
- [Why people we love undermine our attempts to change](https://weighless.life/2020/06/why-people-we-love-undermine-our-attempts-to-change/)
- [What you can do right now](https://weighless.life/2021/01/what-you-can-do-right-now/) - I'll let you in on a secret: The trick to talking me into a big project (like writing a book or hosting a conference or chairing a committee) is to ask me a year ahead of time. Because although I always feel waaayyy too busy in the present, I somehow always believe that I'll be
- [When the people who should have your back don't](https://weighless.life/2021/01/when-the-people-who-should-have-your-back-dont/) - One of the key strategies in the Weighless approach is to engineer an environment that supports the changes we are trying to make. Trying to eat less junk food? Stop bringing it into the house! Want to be more consistent about movement? Bring a yoga mat and some hand weights into the TV room and turn streaming time
- [How to be more consistent](https://weighless.life/2020/12/how-to-be-more-consistent/) - Consistent action is the key to lasting change. And the key to being consistent is not biting off more than you can chew. A small action that you do every day will ultimately get you further than a big action that you do once. But here's the trap: It's easy to underestimate the impact of a small action. Which means
- [Does your week always start strong and then fall apart?](https://weighless.life/2020/12/does-your-week-always-start-strong-and-then-fall-apart/) - "I start out strong every Monday, sticking to my plan, making healthy choices, checking off my daily wins...but then the week just wears me down. By Thursday, I'm completely off plan and making poor choices. I'm tired and stressed and can't find my motivation." Sound familiar? What if we redesigned your week? Instead of a
- [Making meal-planning easier](https://weighless.life/2020/12/making-meal-planning-easier/) - One of the folks currently going through the year-long Weighless program recently asked for help with meal-planning. As this seems to be a sticking point for so many of you, I thought it might be helpful to share some of our problem solving here. "Roger" was getting overwhelmed trying to find recipes that were compatible
- [Getting to your goal faster](https://weighless.life/2020/11/getting-to-your-goal-faster/) - I am not much of an (American) football fan. But because it was always a part of our family's (American) Thanksgiving gatherings, turning on a game while cooking dinner always feels nostalgic. Especially this year, when nothing else feels normal or familiar. As I was half-listening to the game this year, I got to thinking about the
- [There are better ways to avoid wasting food](https://weighless.life/2020/11/there-are-better-ways-to-avoid-wasting-food/) - "I often eat things because I don't want them to go to waste. I may not even like them that much, but they cost money and I don't want to be wasteful." Can you relate? One of our Weighless program members posted this in our forum this morning. We've heard hundreds of variations on this
- [What are you saying no to?](https://weighless.life/2020/01/what-are-you-saying-no-to/) - What am I saying No to by saying Yes to this? I love this question because it allows me to be a little more conscious of the trade-offs I am making. If I'm just trying to decide whether or not I want dessert, the answer is always going to be Yes. But if saying Yes
- [Are you sitting on the sidelines of your life?](https://weighless.life/2020/09/are-you-sitting-on-the-sidelines-of-your-life/) - As leaders of the Weighless community, Brock and I are not just here to give pep talks or give you something interesting to think about. We are offering tools that can help you create the results you want. But they have to be picked up and used. So often we see people whose entire effort
- [Three Ways Weighless Can Change Your Life](https://weighless.life/2020/03/three-ways-weighless-can-change-your-life/) - From the outside, the Weighless program probably looks like a weight loss program. But it is so much more. Every day we hear from our members that the skills and tools that they are learning aren't just changing the number on the scale: This work is changing the way they live and think, how they communicate with
- [8 Ways to Know Whether Weighless is Right for You](https://weighless.life/2020/03/8-ways-to-know-whether-weighless-is-right-for-you/) - Maybe you're still on the fence, wondering whether or not it's right or you. And we don't blame you for for having doubts. It's a big commitment we're making to each other. How can you be sure it'll pay off? Here’s the truth: The Weighless Program isn’t right for everyone. If you've attended one of
- [Make "no quit" Your New Habit](https://weighless.life/2020/03/make-no-quit-your-new-habit/) - A day or so after one of my favourite runners of all time came in fourth in the USA Marathon Olympic trials, Boston Marathon Champion, 2-Time Olympian, and NCAA All-American, Des Linden, posted this on Twitter. I share this for a few reasons: Des had every reason to feel defeated and down after barely missing
- [Self-care for stressful time](https://weighless.life/2020/03/self-care-for-stressful-time/) - I don't have to tell you that we're living through some particularly stressful times right now. And for many of us, eating is a tried and true response to stress. I take that back. It's certainly well-tried. But is it really true? Does eating relieve the stress? Only for a moment, at best. It obviously
- [How to feel better right now](https://weighless.life/2020/03/banish-stress/) - How many times in the last 24 hours have you said (either outloud or to yourself) "I'm so stressed" or "This is so incredibly stressful!"? And it's true: We are all going through something completely unfamiliar and unknown. We have to do things we've never done before, We have to find completely new ways of
- [Looking for the right answer to the wrong question](https://weighless.life/2020/04/looking-for-the-right-answer-to-the-wrong-question/)
- [Frequently Asked Questions about the Weighless Program](https://weighless.life/2019/06/frequently-asked-questions-about-the-weighless-program/) - Q. I don't live in the U.S. Will I be able to participate fully in the program? A. Geography is no barrier to taking part in Weighless! We have people enrolled from Australia, Canada, the UK, Middle East, South America, and Europe, so you also will not be the only one! As long as you
- [The case for super slow weight loss](https://weighless.life/2018/06/the-case-for-super-slow-weight-loss/) - [UPDATED on Sept, 1, 2020 to include new research] One of the things that sets the Weighless approach apart from other weight loss programs is our emphasis on slow weight loss. Instead of coaching our members to lose a couple of pounds a week, we try to hold them to a few pounds a month.
- [Bait & Switch - My Noom Adventure](https://weighless.life/2020/06/bait-switch-my-noom-adventure/) - When Monica and I saw that there was another program out there which promised to be a "weight-loss program designed by psychologists & scientifically proven to create real, sustainable results" we were pumped! Sometimes when you are the lone voice in a space, you start to question your sanity. But Noom's ads talked about all
- [Weighless compared to Noom](https://weighless.life/2020/06/weighless-compared-to-noom/) - When Noom arrived on the scene, we thought we had another ally in our campaign against dieting. Unfortunately, the reality didn't really square with the marketing. Read about Brock's experience with Noom here.
- [Your love of baking is not the problem](https://weighless.life/2020/07/your-love-of-baking-is-not-the-problem/) - Our newest Weighless members have just begun their year-long program. They're getting to know each other and sharing their stories in the member forum. And several of them have mentioned the same obstacle to weight loss: "My problem has always been that I just love to bake," one said, prompting a rousing chorus of "Me too!"
- [Weighless or Precision Nutrition?](https://weighless.life/2020/06/weighless-or-precision-nutrition/) - We're often asked about how the Weighless program compares to Precision Nutrition's program. Both are 12-month programs that promise to create sustainable behavior change. Both incorporate nutrition and fitness. Both cost about the same. Let me start by saying, I have a ton of respect for what John Berardi has created there. From what I've
- [But I've tried so many times before](https://weighless.life/2020/06/but-ive-tried-so-many-times-before/) - We asked people to share the biggest thing keeping them from tackling their weight issues. And one answer that keeps cropping up is breaking my heart. "I have tried (and failed) too many diets in the past." "With a history of yo- yo dieting, I already feel discouraged." "Knowing myself, I won't succeed." Ouch. I
- [Motivation and the Hierarchy of Needs](https://weighless.life/2020/05/motivation-and-the-hierarchy-of-needs/) - I have been thinking about how our current covid-heavy situation might be affecting our motivation and willpower lately and my research led me to Maslow's Hierarchy of Needs. Now, this may sound dry but stick with me for a minute. This is how the hierarchy goes, in order from most important to least important (remember,
- [There's a choice to be made](https://weighless.life/2020/05/what-will-you-choose/) - I know it seems like a lifetime ago, but think back to before we were all plunged into this global pandemic. What was on your personal To Do list? What goals were you working toward? What projects were most important to you? Are those things still important to you? Why or why not? Does it
- [What if exercise burned zero calories?](https://weighless.life/2020/05/what-if-exercise-burned-zero-calories/)
- [The Power of a Craving Reboot](https://weighless.life/2020/05/the-power-of-a-craving-reboot/) - When I was younger, I worked for a division of the Government in IT. In that crowd, there is a running joke that almost any computer issue can be resolved by "turning it off and back on again." And all joking aside, it really does work... a surprising amount of the time. Seriously, give it
- [Is that Treat Really a Treat?](https://weighless.life/2020/01/treat-really-a-treat/) - At a very early age, society, advertising, and popular culture start instructing which foods are a treat and which aren't a treat. I remember Saturday morning cartoons glorifying cupcakes, cheeseburgers, doughnuts and candy while vilifying vegetables, fish, liver and cottage cheese. It's insidious the way they programmed us to believe that a doughnut is a
- [Your diet is not the problem](https://weighless.life/2018/06/your-diet-isnt-the-problem/) - Most diets pay way too much attention to what you eat and not enough to why and how you are eating it. You get detailed instructions about exactly what to eat and what not to eat. And if you follow the instructions, you will almost certainly lose weight. But if you are overweight, the real
- [Weighing Less Two Years Out](https://weighless.life/2020/02/weighing-less-two-years-out/) - You'd think losing weight would feel GREAT! And it does! But it can also feel scary. We see this all the time with the people we work with in the Weighless program. They start to see the number on the scale going down, and along with the happy dance, there's a shadow of panic or dread.After all, most
- [Building trust](https://weighless.life/2020/01/can-you-be-trusted/) - Most of us try hard to be reliable. If we make a commitment to someone, we do our best to honor it. We want our friends, loved ones, and co-workers to know that they can count on us. As a result, we end up doing things we may not really feel like doing--simply because we've told
- [Stop hitting the pause button](https://weighless.life/2020/01/stop-hitting-the-pause-button/) - I just returned home from an 8-day business trip. If you travel for business, you know how that goes: your normal eating and exercise routines are thrown completely under the bus, you don't have a lot of control over what and when you eat, the food is often richer and more indulgent than your usual
- [Learn to indulge more extravagantly](https://weighless.life/2019/12/indulge-more-extravagantly/) - There are so many extra opportunities to indulge at this time of year. As we've been talking about all month, the idea is not to completely avoid all the good things. But at the same time, if we indulge at every opportunity, it’s probably going to undermine our goals/progress. Instead of trying to indulge less,
- [Move your body when you can this holiday season](https://weighless.life/2019/12/holiday-exercise-strategy/) - Time is tight during the holidays, and that may mean that you really do not have time to do your regular exercise minute routine. Usually, I walk 15 minutes to the gym, do 40 minutes of throwing around something fun and heavy, and then walk 15 minutes home again. That is 70 minutes that I
- [Staying motivated through the holidays](https://weighless.life/2019/12/staying-motivated-through-the-holidays/) - It's not just you. MOST of us end up eating more sugar, drinking more alcohol, missing more workouts, and eating fewer vegetables at this time of year. We THINK the problem is that we've lost our motivation. But I don't think we stop wanting to weigh less just because it's the holidays. It's just that our usual
- [How not to backslide during the holidays](https://weighless.life/2019/11/how-not-to-backslide-during-the-holidays/) - Aaaand, here we are. As much as we may (or may not!) look forward to them, the holidays can wreak havoc on your healthy lifestyle. Parties and get-togethers every weekend. Tempting treats are everywhere we look. Schedules go into the blender. (Workout? What workout?) [Click here for your Healthy Holiday Tip sheet] We tell ourselves
- [Letting go of scale drama](https://weighless.life/2019/11/letting-go-of-scale-drama/) - After enjoying a delicious meal or indulging in a treat, do you immediately feel dread over what the scale will say the next day? If you get on the scale and see that you've gained two or three pounds overnight, does this throw you into an emotional tailspin? It's time to lose the scale drama!
- [The hidden cost of an unmet goal](https://weighless.life/2019/11/hidden-cost-unmet-goal/) - How long have you been wanting to lose some weight? To feel good about your body? To have a less fraught relationship with food? A lot of people I know have been struggling with these issues for much of their adult lives. They’ve cycled through periods of concerted action and long stretches of inertia. A
- [Here's what to do when nothing is working](https://weighless.life/2019/11/heres-what-to-do-when-nothing-is-working/) - "I've tried everything and nothing has worked. " We hear this all the time from people who want to work with us. But when we really peel back the layers, it turns out that they haven't tried anything at all. Not really. Here's how it usually goes down: You buy into a new idea--eating clean
- [Freedom to Choose Vs. Rules to Obey](https://weighless.life/2019/10/freedom-choose-rules/) - One of the things that makes our approach different is that we don’t tell you what to do. We don't give you a list of foods you're not allowed to have. We don't give you a meal plan or a workout routine We don't tell you how many points or calories you're allowed to have,
- [Self-care and self-kindness](https://weighless.life/2019/10/self-care-and-self-kindness/) - Researchers writing about mindful eating in Frontiers in Psychology interviewed a number of overweight people about their attitudes towards self-care and self-kindness. The results were fascinating. The subjects were very uncomfortable talking about ways that they were kind to themselves. They seemed to equate self-kindness with self-indulgence, which they saw as a negative trait. They
- [This kind of effort feels easy](https://weighless.life/2019/10/the-right-kind-of-effort/) - One of our members just had a big A-ha moment I have to share with you. She was reflecting on the fact that making Weighless choices requires some effort. Awareness takes effort. Planning takes effort. Making decisions takes effort. (Fortunately, we have an entire curriculum of tools designed to help you build and strengthen these
- [Respect your hunger (but ask to see ID)](https://weighless.life/2019/09/respect-your-hunger/) - Chronic dieters often tell me that one of the hardest things about losing weight is constantly being hungry. In the Weighless program, we don’t go hungry. The correct response to the biological cue of hunger is to seek food. We don’t override or suppress this response. But we also don’t eat constantly, either. What we
- [Stop exercising to burn calories](https://weighless.life/2019/09/stop-exercising-to-burn-calories/) - I just saw yet another infographic showing how much exercise is required to burn off various fast foods: a Krispie Kreme donut, McDonalds French fries, five Oreos, a grande Starbucks frappuccino, etc. (I'm not going to link to it here because I don't want to encourage this sort of thing!) Fitness trackers and calorie counters
- [40 pounds in 30 months](https://weighless.life/2019/09/40-pounds-in-30-months/) - One of our charter members just reached a huge milestone: Jeanne has now lost more than 20% of her body weight since beginning the Weighless program in July 2017. And all without a single day of dieting. How did she do it? I'll let her tell you in her own words "My Weighless journey actually
- [Does losing weight really lower your disease risk?](https://weighless.life/2017/04/does-losing-weight-really-lower-your-disease-risk/) - James writes: "Everyone refers to weight as being a risk factor for various diseases. But is it true that losing weight actually lowers one's risk? Or could some other factor be responsible for both disease risk and a higher weight?" If you're overweight or obese, losing weight absolutely does reduce your risk of various complications and
- [Given up on losing weight?](https://weighless.life/2017/03/given-up-on-losing-weight/) - Most overweight Americans have given up to lose weight. Who could blame them?
- [Losing weight will shorten your life? Not exactly.](https://weighless.life/2017/09/losing-weight-increases-risk-of-dying-not-exactly/) - A new study finds that people who lost more than 15% of their body weight over a five year period were actually more likely to die than those who didn’t lose weight. What’s more, the biggest losers were more likely to die than people who gained 20% during the same period. How can this be?
- [Despite billions spent on dieting, obesity rate hits new high](https://weighless.life/2017/10/obesity-rate-hits-new-high/) - Americans are spending more on dieting than every before--more than $60 billion a year. The percentage of obese adults is also at an all time high of 40%.
- [Postcard from the parking lot](https://weighless.life/2019/02/postcard-from-the-parking-lot/) - As I turned into the parking lot of my local grocery store, I could see that competition for parking spots was intense. A snowstorm was in the forecast, after all. And there was a football game that afternoon. Cars were jockeying for position with their blinkers on, waiting for other shoppers to load their groceries
- [Who is your support network? (And are they really supporting you?)](https://weighless.life/2019/05/who-is-your-support-network-and-are-they-really-supporting-you/) - Change is hard. Even when it's the best kind of change. The kind of change that you know is making your life SO MUCH better. Even when you're totally committed, it still takes effort to uproot ingrained habits and patterns. To recondition our thoughts. To rethink our environments. To lift ourselves out of those
- [The Magic of Making Choices](https://weighless.life/2019/07/the-magic-of-making-choices/) - How many food or beverage related decisions do you make in a typical day? Most people estimate that number to be around 15. In reality, the actual number is closer to 200. Whether or not we are conscious of it, we are constantly making decisions about whether or not to eat, and what, where, how,
- [If it's not sustainable, it's not success](https://weighless.life/2019/09/if-its-not-sustainable-its-not-success/) - Diets, cleanses and detoxes sell you on the promise of certain results: Lose XX pounds in X weeks! Flaunt a flatter stomach! Drop a dress size! Fit into your "skinny jeans"! Sometimes they even deliver on those promises. Follow a restrictive diet or intensive exercise regimen for a month or two and you probably will
- [Is your goal weight keeping you from weighing less?](https://weighless.life/2019/06/how-your-goal-weight-works-against-you/) - I'll bet you have a number in your head that represents your "goal weight." Whenever you start a new diet, that number gleams in the distance like a pot of gold at the end of the rainbow. Other times, our goal weight seems more like a mirage in the desert...a tantalizing fantasy that we will
- [Collecting the Evidence](https://weighless.life/2019/07/collecting-evidence/) - It's frustrating to see how persistent our bad habits can be. Maybe it's the 9 pm snacking free-for-all that happens every night. Or your seeming inability to drive past the drive-thru on your way to work without pulling in. Or always succumbing to temptation and pouring that second glass of wine, despite your intention to
- [How to stop the guilt/deprivation cycle](https://weighless.life/2019/08/want-vs-should/) - We've been talking lately about the many choices that we get to make about what, whether, and how much to eat, and working on making these choices more intentional. But I want to caution you against framing these choices in terms of Want vs. Should. "I really WANT to have a bowl of ice cream.
- [Choose to Say Yes More Often](https://weighless.life/2019/08/choose-to-say-yes-more-often/) - Last week, I talked about the many choices that we get to make each day about whether, what, and how much we want to eat. Becoming more aware of these choices is one of the first thing we work on in the year long Weighless program. But our members are often confused about this at
- [The difference between losing weight and weighing less](https://weighless.life/2019/08/the-difference-between-losing-weight-and-weighing-less/) - If you're not happy with your current weight, you probably spend a lot of time thinking about how to lose weight. "I will eat 1200 calories a day." "I'll ban all carbs." "I'll drink protein shakes for breakfast and lunch." "I'll do Whole 30. (Again)." But these are not strategies that lead to weighing less.
- [How to stick the landing](https://weighless.life/2019/05/how-to-stick-the-landing/) - One our members recently shared a Weighless victory...followed by a stumble that many of us know all too well. Do you recognize this pattern? "I just got back from a trip to New Orleans. The last time we went it was a disaster of gluttony and excess. I gained weight, and also felt horrible. This
- [The Limits of Will Power](https://weighless.life/2019/06/the-limits-of-will-power/) - One reason that diets don’t work is that they rely too much on willpower. Willpower is like a muscle: it can get fatigued. In the Weighless program, we don’t count on willpower as the main ingredient for success. Instead, we develop an entire suite of strategies to keep us moving in the right direction even
- [Who Succeeds at Losing Weight?](https://weighless.life/2019/06/who-succeeds-at-losing-weight/) - Losing weight and keeping it off is notoriously hard. Only 10-20% of those who try succeed. What is it that sets these winners (er, losers) apart? A group of Dutch researchers recently analyzed 67 studies to see if they could identify the key characteristics, or determinants, of long term weight loss. First, check out what
- [Do you have the right nutrition goals for 2018?](https://weighless.life/2017/12/do-you-have-the-right-nutrition-goals-for-2018/) - As 2017 winds down, a lot of us are starting to think about our goals and resolutions for the coming year. What are yours? Are you planning to "eat clean in 2018"? Give up sugar? Work out more? Eat out less? (Or maybe just eat less?) How are this year's goals different from last year's? If
- [Why I'm not reading self-help books in 2018](https://weighless.life/2017/12/why-im-not-reading-self-help-books-in-2018/) - Today, I found myself watching an interview with the author of a new book, one of those personal growth books that promises to change your life. As I listened to the interview, I was thinking: "This author seems really wise and I like her message. I could use this in my life. I should read
- [Healthy weight vs. happy weight](https://weighless.life/2019/04/healthy-weight-vs-happy-weight/) - A while back, I asked a group of people who were considering enrolling in the Weighless program about their experiences, beliefs, and goals relating to weight loss. One of the questions I asked was, “How much do think you’d need to lose to be HEALTHY?” The next was, “How much do think you’d need to

## Pages

- [Welcome to the Weighless Life](https://weighless.life/) - Creating the mindset, habits, and lifestyle that lead to weighing less without dieting.Hi! I'm MonicaI've been helping people create healthier lives for more than 15 years through my Nutrition Diva podcast, books, online coaching programs and in-person workshops. As a licensed and board-certified nutritionist, my approach is grounded in science but is also practical and
- [Mindset Reset Registration](https://weighless.life/mindset-reset-registration/) - Sick of obsessing about what you eat?Tired of counting, weighing, measuring?Ready for a normal relationship with food? Join me for a 7-day mindset reset to ditch the dieter’s mindset for good. Every day for the next 7 days, we’ll weed out another unhelpful thought… and plant the seeds for your new Weighless Mindset. (Materials are
- [Skill Builder: Impulse control](https://weighless.life/skill-builder-impulse-control/) - Learn how to control your cravings, end emotional eating, and stick to your plan. (It's not about willpower.)
- [How to Beat Midlife Spread](https://weighless.life/midlife/) - Learn From Two of The Top Health Experts Online, Board-Certified Nutritionist Monica Reinagel and Certified Fitness Coach Brock Armstrong! We don’t have any workshops scheduled at the moment. Add your name to our mailing list and we’ll notify you when the next one is planned! JOIN OUR NOTIFICATION LIST About Your Coaches Monica Reinagel Monica has been
- [Special series: How to Beat Midlife Spread](https://weighless.life/midlife-series-access/) - How to Beat Midlife Spread A special podcast series with Monica Reinagel, MS, LDN, and Brock Armstrong Listen in your favorite app To manually subscribe to this special series, simply enter this URL into your favorite podcast app: https://feeds.transistor.fm/weighless-life-uaa295e58f75c66adOr listen below! Tip: Bookmark this page for easy access to the series and related resources! Related Resources
- [Sick of not making progress? Let’s fix that](https://weighless.life/sick-of-not-making-progress-lets-fix-that/) - If you’re like most of the people I work with, you’re tired of trying to solve this problem. You’d rather be spending your time and energy on better things! But all your efforts seem to fizzle out. It’s just too hard. [Skip to assessment] I am SO glad you’re here — because this is a
- [Stop Stress Eating](https://weighless.life/stop-stress-eating/) - Anyone else struggling with stress eating? When I’m stressed or unhappy, I eat. Which makes me more stressed and unhappy. And this has been the most stressful two years of my life. 6 Like • Reply • 3h I start every day vowing to eat “right” but by the end of the day I just don’t
- [The Power of Mindful(ish) Eating](https://weighless.life/mindful/) - Becoming a more mindful eater can reduce over-eating, increase your enjoyment of food, and help you cut down on mindless snacking. And it DOESN’T have to be a chore or a drag! In this video, I share three strategies that can help you master the art of mindful(ish) eating. Pick one or try them all.
- [Apprentice registration page](https://weighless.life/apprentice-registration-page/)
- [Resources for Beating the Midlife Spread](https://weighless.life/resources-for-beating-the-midlife-spread/) - Click here to access the Beating the Midlife Spread podcast series What's Possible? Change Academy Podcast Episode 12: Challenging our Beliefs Get Fit Guy Podcast Episode 425 Secrets of an Aging Athlete What Makes Olga Run? by Bruce Grierson Goals and Priorities Change Academy Podcast Episode 2: A Compelling Reason
- [Holiday Tip Sheet](https://weighless.life/holiday-tip-sheet/) - [pdf-embedder url="https://weighless.life/wp-content/uploads/2019/11/Holiday-Tip-sheet.pdf" title="Holiday Tip sheet"] Download a printable version

## Quizzes & Surveys

- [Sick of not making progress? Let's fix that](https://weighless.life/quiz/assessment/)
- [Ready to dig in? We're here to help.](https://weighless.life/quiz/what-would-you-like-to-work-on/)

## Categories

- [Research](https://weighless.life/category/research/)
- [Results](https://weighless.life/category/results/)
- [Mindset](https://weighless.life/category/mindset/)
- [How to](https://weighless.life/category/how-to/)
- [FAQ](https://weighless.life/category/faq/)

## Tags

- [cravings](https://weighless.life/tag/cravings/)