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Are Your Expectations Realistic?

 Our newest podcast episode, "Are Your Expectations Realistic?", is fresh out of the oven and ready for your listening pleasure!

Marchelle and I are back, and this week we're putting weight loss goals into perspective. No gimmicks, no sensational claims – just good, honest advice on how to set goals that are both achievable and sustainable. 🚢‍♀️

Here’s what’s in store:

- Get the scoop on process goals πŸ“ (Learn what they are and how they can be your secret weapon for lasting success).

- Find out why a pound of fat loss each week can be a game-changer

- Take the “New Recipe Challenge” πŸ₯— (Hint: It’s a flavorful journey for your taste buds).

- Discover why muscles matter in weight loss πŸ’ͺ (And how to give them the attention they deserve).

Remember, weight loss is a journey, not a race. The path to wellness is paved with thoughtful choices, patience, and sometimes a sprinkle of levity.

Ready to set some realistic goals?


(09:46) β€ŠIf you’re thinking “I have to have a 1200 calorie deficit, I’ve gotta figure this out”, and you're eating 500 calories and you're exercising enough that you're gonna burn off the rest of it… guess what? Your brain will be starving and you're putting yourself in the famine state. You’re going to be miserable and tired, and you’re absolutely guaranteed to put fat back on later. There's no better way to gain weight than to do something like this. You're training your brain to store fat.

(15:54) Whether you've just had a baby or not, if you really want to lose the weight and keep it off, we need to get our minds refocused. We talk a lot in the Empowered Weight Loss membership ( about developing a new identity. This is actually where your true power lies. It takes time and attention, and frankly, it takes a lot of thought work. Thought work is when you focus on your mindset and on your thinking patterns, and you correct thoughts that are not helpful. Everything starts with your thoughts. So if you're not getting the results that you want, it's usually because you have some thought errors.


(18:06) How do we go about setting realistic expectations? Well, one thing I would recommend is to set process goals and not outcome goals. Outcome goals are the end results that someone wants to achieve, but outcome goals only provide a target to aim for. They don't tell you the steps that you need in order to get there. Focus more on process goals; They're the actions and the steps that you take to achieve the outcome goals.


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