After nearly 10,000 hours of experience weight coaching hundreds of clients, I've noticed six elements that tend to be in place with clients who start losing weight consistently. 

Today, I'm sharing them with you as a way to check in with your own process. If your weight loss isn't consistent, you look and see which of these elements you can focus on and add to what you're already doing.  Everyone is different, of course, so take what resonates and leave the rest. 

6 Elements for Consistent Weight Loss: 

1. Don't make weight gains or stalls mean that you should doubt your ability to lose weight. Instead, use the gain or stall and the disappointment that goes along with it to fuel you to know that this is something you truly want, so you focus on trying new things, questioning your assumptions, and double down on your commitment and patience in the process. 
2. End the option of doing another restrictive diet again. When you take the option off the table, it forces you to get scrappy and go all-in on your commitment to making intuitive eating work for you. This will help you figure things out instead of having one foot out the door believing the lie that what never worked ever could. 
3. Do not restrict what you give yourself permission to eat. It is not WHAT we eat but how much of it we eat that is primary for weight loss (unless you have a legitimate medical condition that says otherwise.) When you do plan the food you want, do not overeat it! This means being willing to have a dessert as a meal or a half portion of your meal, but NOT trying to fit that food in on top of what you are already eating. When you eat the food you like and choose to eat less of it you will not feel restricted, and you will lose weight. 
4. Figure out your blueprint for when and how much to eat. To do this, you must recognize and be aware of your physical hunger signals and be willing to wait for for them before you eat. You must recognize your physical satiety cues in your eating that tell you when you have had enough and be willing to stop eating at that point. 
5. Give yourself permission to be a student of intuitive eating, make mistakes, and learn from them as THE way to get better and better at stopping overeating. Maybe you are better at recognizing hunger than stopping at enough so you'll practice that imperfectly until you get better. 
6. Use compassionate and encouraging self-talk to motivate you always to feel good about your progress and find the wins rather than focusing on judging your performance.
   
   Visit me @thriveinmidlife on Instagram on the episode 17 post and comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

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