Top 3 Weight Loss Tools of 2025 (Client Favorites)

Heidi shares her client's top three weight loss tools of 2025. These are the most talked about, most used, and most helpful tools from this year.

Take Aways

• #1 The 100 Allowed Urges Worksheet
• #2 Reminding themself: IT'S OKAY when they mess up
• #3 Stick with the plan. (This is her individualized plan we made together.)

Download a copy of the 100 Allowed Urges Worksheet here and try it for yourself today! It can work for a weight loss goal, a time management goal, or even financial and relationship goals. It's pretty sweet. 

The 100 Allowed Urges worksheet comes from my Life Coach School Training. Thank you, Brooke Castillo!

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Music 

• Music- Island Breeze by Surf House Productions |...

Transcript

Episode 85: Top 3 Favorite Weight Loss Tools of 2025 (Client Favorites)

[00:00:00] Hello, this is the Living Well with PMDD podcast. I'm your host, Heidi Bradford, certified life coach, mom of five and PMDD Survivor. Happy to have you here. This podcast is for informational and educational purposes only, and should not be considered health advice.

Hello. Hello. Merry Christmas. I hope you had a wonderful Christmas and happy New Year. It's coming right up. Today we're gonna talk about the top three client favorite weight loss tools of 2025. That's a mouthful. Essentially, I got my clients top three favorites, the ones they talk about the most, the ones they say help them the most.

That's what I'm going to share with you today.

Number three was stick with the plan. [00:01:00] I know it sounds like a weird tool, but the amount of times my clients come back to me and say. I just told myself it's working and I'm gonna stick to the plan. I came in third. My clients use this when they are succeeding. Like they're seeing the weight come off, they're seeing the number on the scale go down regularly. They also use it when it's not going down. That number is staying the same, but they feel better.

Their energy level is higher or their brain is less foggy. Their joints aren't as achy. They are recognizing benefits. And yet we all just have a tendency to compare ourself with other people, and they come back to me and they say, I'm not gonna change anything. I'm gonna [00:02:00] stick with the plan.

I can feel in my body that this is better that than what I was doing, and I, I'm gonna stick with it. Okay, so that's number three.

Number two is. Reminding themself it's okay when they mess up. What this looks like is, um, they get on a call with me and they say, " I had 10 cookies. I wasn't going to, I didn't plan to, and I just ate the cookies, but I told myself, I'm gonna stop now. I'm not gonna eat 20 cookies. And I'm gonna get back to my plan." So this, you could call the tool

giving yourself grace. But there is another piece of it that's not just giving yourself grace. The [00:03:00] other piece of it is you don't get to stay in self-pity. You don't get to feel sorry for yourself and continue consuming, consuming, consuming. So tell yourself, "it's okay. I went off track." Or "it's okay. I'm human. I'm not going to stick with my plan all of the time, but I'm gonna get back to it."

The top client favorite weight loss tool is the 100 allowed urges worksheet. What it is, is a piece of paper that has 100 allowed urges written at the top, and then it is lined from one to 100. They record any urge they have. Urges could be a feeling in your body [00:04:00] or a thought you have to do something that doesn't follow your plan. When we have an urge, there are three things we can do with it. We can listen to it, do the thing that our urge wants us to do. We can push it away and reject it, and just deny ourselves and be like, no, no, no, no, no, or we can allow it. The point is you write it down and you don't act on it. That's what makes it an allowed urge. 

For example, let's say I'm watching a Christmas movie all cozy, and I just wanna have a few cookies while I'm watching my movie.

Instead of going and getting the cookies, I actually grab my worksheet, or it can be a notebook and I just write down, I wanted cookies [00:05:00] while watching a movie.

You might have habits that either you recognize or you don't recognize, but having this urge worksheet will help you identify any kind of habits you have.

It's really good to be able to stop some behaviors and we can't really stop a behavior if we don't recognize it. And if we don't even know that it's happening, we can't recognize it as a contributing factor to a bigger problem.

If you are overweight, there are some things that are happening that are creating that result. There are feelings you're having that lead you to take certain actions that then create that result. Those thoughts and feelings, we might not be aware of. So the 100 allowed urges [00:06:00] worksheet helps you to become more aware. It also helps you to follow through on your goals and your plan of when and what you're going to eat.

We want to follow through on not giving into the urge, but another piece of that is you allow it to be okay that you had the thought.

You're allowing the discomfort. Writing down that urge. And then you move on. You do the next thing that you need to do that day.

Hope you enjoyed this and hope you have a wonderful New Year's. Next week we will be talking about one decision that changed me forever. This is really great for thinking of New Year's resolutions and things of that nature.

Bye.

Thanks so much for listening to the [00:07:00] Living Well with PMDD podcast. To learn more about life coaching with me, visit my website Heidi, H-E-I-D-I, bradford coaching.com. Until next time, keep hoping, keep loving, and remember that you are not alone.