How to Lose Weight in 5 Steps

how to lose weight in 5 steps

When it comes to losing weight, it’s reasonable to get confused. There are countless diets out there, all claiming to be ‘the best diet to lose weight.’ 

Yes, you can go vegan and avoid all animal products to lose weight or go carnivore and eat only animal products and nothing else. Should you go keto and eat a lot of good fats and minimal carbs, or vegetarian and eat lots of carbs and almost no fat.

Whatever diet you choose to lose weight, it all comes down to eating a low-calorie diet and increasing your physical activity. Research shows that individuals who successfully lost weight and kept it off use different strategies. Still, they all succeed by eating less and moving more.

I want to save you from the trouble of hopping from one fad diet to the next, and just follow these 5 steps to lose the excess weight and keep it off. I am not promising rapid weight loss. What I am promising is successful weight loss without feeling miserable and maintaining your new low weight effortlessly.

Without further ado, here are 5 steps for successful weight-loss:

1. Swap High-Calorie Foods with Low-Calorie Alternatives

When wanting to lose weight, we have to make some cuts. Just like going through your social media and deleting accounts that no longer serve you – we need to take the same approach with certain foods. Please, try not to overhaul your entire diet overnight. Chances are it won’t be sustainable, and you’ll fall back to your old habits.

Instead, swap your high-calorie food choices with equally enjoyable low-calorie options. Don’t rush, take your time. Go at the pace you are comfortable with.

For Example: If your morning routine is stopping by at a coffee shop and getting a muffin and latte for breakfast, maybe switch to black coffee with sweetener. (I have even had clients ask for coconut milk or almond milk / or bring there own to add in to the coffee). Once you are comfortable, swap out the muffin with something healthier – or make a homemade bar. (There are some great options in the 100+ Weight-Loss Recipe Cookbook – which you can download for FREE).

If your lunch is a burger, fries, and soda, you can switch to diet soda or fizzy water. Later, swap out the fries for roasted potatoes or fruit, turn the hamburger to a grilled chicken sandwich, get rid of the bun to make it a chicken salad. All at a pace you are comfortable with. You can get salad once a week to begin with. Then twice a week, and so on and so forth. Don’t do it all at once.

2. Focus on Adding Instead of Removing

Most diets feel restrictive. They tell you what you can’t eat. Which makes you crave it even more. Instead, focus on adding things to your diet.

For Example: Add more vegetables by ordering or preparing a side salad at each meal. (Be careful of the dressing and added extras). You will notice they will naturally push out the foods that are preventing you from losing weight. If you eat a salad beforehand, you likely won’t finish your fries. Maybe even not want them anymore. Eating a fruit salad after dinner will curb your appetite for dessert.

Increasing your protein intake will help you feel full and prevent muscle loss. Therefore, focus on eating at least 25–30 grams of protein with each meal. When my clients are trying to lose weight, I have this rule: “try to not eat anything unless you are getting at least 25 grams of protein.” This rule prevents you from mindlessly snacking. If you are hungry and need a snack, eat a high protein snack such as Greek yogurt.

Notice how the rule doesn’t forbid you from eating anything! You just have to make sure to get your 25-30 grams of protein. Once you eat that, you rarely feel the need to eat anything else.

3. Move With Purpose

Technology brought many conveniences to our lives. Today, we can commute to work, pay our bills, do grocery shopping, talk to family and friends, get food, and play games without leaving our house. There are days we take less than 2,000 steps. The human body is not designed for this kind of sedentary lifestyle.

That is why you need to be vigilant when it comes to moving. Park your car as far away as possible, take the stairs, walk to your mailbox, carry your groceries out instead of wheeling them in the cart. You need to take every opportunity to move more.

Sometimes it helps to use a step challenge. Most of us use smartwatches/phones these days, and they all come with a fitness tracker. Challenge yourself to take 10,000 steps every day. If you can’t get it, go for a walk after dinner.

The most significant difference between naturally lean and naturally overweight people is how much they move, not how much they eat or their metabolism. The basal metabolism among the population doesn’t vary much. However, NEAT (non-exercise-activity thermogenesis) can vary hundreds, even thousands of Calories. This is the number of calories you burn by activity that is not considered exercise.

4. Plan for Slip-Ups — How to Lose Weight and Live Your Life

There will be days that it will be impossible to maintain your new habits. Weddings, birthday parties, vacations, holidays, and celebrations will happen. You don’t need to avoid these things to lose weight or stay fit. You just need to plan for them.

If you have a dinner event that you know you are going to overeat, prepare for it by eating a little less throughout the day. When you have a big dinner coming up, just get your 25-30 grams of protein 3–4 times throughout the day and lower the calories from carbs and fat. This way, you will enjoy your dinner without any restriction and without going over my calories.

Sometimes you can end up going over your calories. It is not the end of the world. You didn’t ruin your progress. Just move on.

5. Set Small Goals – Celebrate Your Achievements

Who wants to be on a diet forever? We all want to reach our goal weight as soon as possible and be done with dieting. However, this usually causes problems. We either get on a very aggressive diet and be miserable or be disappointed with slow results. Either way, we bounce back and get on a diet roller-coaster.

Instead, the best thing to do is set small short-term goals, achieve them quickly, enjoy our success, rinse, and repeat.

A healthy weight loss diet should last anywhere between 8 to 12 weeks. This is enough time to lose a meaningful amount of weight without experiencing the side effects of weight loss, such as lethargy, food cravings, and mental exhaustion.

You can lose 5 to 10 percent of your weight in this timeframe.

For Example: If you are 200 pounds, and your ultimate goal weight is 150 pounds, don’t set a goal to lose 50 pounds. It will take you too long to lose 50 pounds, and you won’t be able to keep your focus on your goal for that long. Instead, set a goal to lose 10 pounds. Lose the 10 pounds in 8 to 12 weeks, celebrate your success, enjoy your new low weight for a few weeks, and start again.

This way, you will see yourself as a successful person who keeps achieving their goals and reach your ultimate goal in 5 cycles. Who knows, maybe you will find yourself more comfortable, attractive, and happy at a higher weight than 150 pounds.

By following these 5 steps, you will notice pounds melt off your body and staying fit will be effortless. Instead of following restrictive diets only to gain the weight back, enjoy your journey to a slimmer body forever. If you would like to add in the accountability piece – and work on these 5 steps together – just reach out! I am here to help!

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Jess Story – Losing Weight + Keeping It Off

Weight-Loss Success Story

Ever since I can remember, I have been overweight. Even in school (that was a long time ago), I weighed in the upper 100’s and continued to pack on the pounds. Weight has always been a struggle for me and my entire family. Yes, I have tried every diet imaginable, from a cabbage soup diet, to grapefruit juice, to cutting calories. I tried Weight Watchers a few times and again a year ago through a program at work. Nothing seemed to work for me and I always gained the weight back.

Enough was Enough

I was at my wits’ end after my last attempt ditched attempt at Weight Watchers. I was on the program for 20 weeks and lost 10 pounds right away, but then gained it back. I was following the plan, but it just wasn’t working. I watched what I ate and worked out, but I still couldn’t keep the weight off. One night, I talked to my friend and said I needed help or I was done. She said that I should reach out to Jill. I admit I was a bit nervous – Jill is beautiful and I wasn’t sure I was the right fit for “Team Bunny.” I am no Bunny” – I kept thinking. But I called her anyway – signed up for the 12 week transformation – and have never looked back! ( I have now been with her for over a year).

The Convenience of Online Coaching

I liked the convenience of the online coaching format and the ability to send my check-ins when it suited me. It alleviated a lot of stress not having to get to a meeting at a certain time, which was especially helpful for me with my busy work schedule. I liked the layout of the coaching, and the worksheets and mindset component (later I learned it was CBT). I learned about cravings and hunger – and how to combat the emotional signals without food.  When I attended Weight Watchers meetings, it could be disappointing when you had to weigh in and didn’t lose any weight that week, which made it hard to stay positive. There was no negative vibe with Jill – positive and supportive!

Throughout our time together I made sure to send the time filling out the check-in form, so that Jill had all the data to look through.  I loved how she looks at sleep, mood, energy etc.. not just a number on the scale. Jill always responded to my questions quickly via email, and she even gave my husband pointers for his Type II diabetes. She really went above and beyond.

I Kept the Weight Off for the First Time in My Life!

With Jill’s personal recommendation for me to give up gluten and dairy, I lost 46 pounds during the course of our time together. What’s even better, is that I have been able to keep the weight off for the first time in my life.. (I check-in with Jill once a month now – 3 months of being on my own – I have been able to keep the weight off!) Even when I have been too busy to exercise, I haven’t fallen into my old sabotaging traps – which is huge for me. I am able to eat all day long on my healthy lifestyle program and I never feel deprived.

Healthy Skin, Less Pain and Improved Allergies

Besides weight loss, my skin has cleared up drastically. I always suffered from acne and was constantly put on antibiotics by dermatologists. With Jill’s help, we found out that it was gluten that was causing my acne even though I tested negative for a gluten allergy. We also were able to minimize the hip pain that had always plagued me. It went away after my fourth week off of gluten and dairy, which was a bonus I wasn’t expecting. My allergies have also improved. I always suffered from allergies that would lead to ear infections and this year I haven’t taken ANY allergy medicine, just removing gluten and dairy have gotten rid of the seasonal allergies I suffered for years.

My mood and energy are also much better with my new eating and workout habits. Before, I would be too exhausted to even make dinner when I got home from work at 7:00 pm, but now my energy level are much higher to keep me going to make dinner and even my meals for the next day. Plus, my stress level are also much better and not wearing me down like it did before, I’m just less stressed and it’s wonderful.

The information I learned working with Jill  is like no other information I have learned before. It gets to the heart of how food reacts with your body and mind. I wish I would have known about this 25 years ago. Nowhere else can you find information like this! And yes, I believe that I am a BUNNY! I hope that my story inspires you to pick up the phone and start working with Jill!

Create Your Own Success Story with Team Bunny

Jess was able to lose weight and keep it off with the power of nutrition and fitness education, and personal support entered around CBT (Cognitive Behavioural Therapy). Sign up for the 1-to-1 coaching today and be on your way to improved weight loss and health – for life!

All 1-to-1 coaching is available online and includes the brand NEW 12 Week Get Psych’d Fitness For Your Mind Course!  If you have any questions please send me an email using the contact page.

Find more tips and advice on weight loss and improved health in these additional articles and to get you started on the path to better health!

5 Reasons Your Routine is Ruining Your Fitness

Ever wondered if you might be ruining your best years when it comes to being fit?

A lot of us spend our years wanting to be fit – merely passing the time rather than making the most of the days/months/years we have in life to be “able” to take full advantage of becoming our own version of what it is to be ‘fit.’

Many of us under the age of forty are guilty of this — we are in our “prime”. If there was ever a time to start taking care of our health and fitness, it’s now. Yet most of us don’t do that. Most of us spend our time partying, eating junk food, and taking vacations rather than working out, acquiring new skill sets, building healthy fit-habits, and investing in mental and physical wellness.

I ask you this one question – “Are you passing the time instead of making the most of your fitness potential?”

Here are some ways to tell if your day-to-day routine is ruining your fitness goals.

If you spend a half hour to an hour scrolling on your phone before getting out of bed; I am sorry to say this – but you are NOT making the most of your ‘fitness opportunities!’

Those who want to live a fit purposeful life don’t spend time lounging around on their phones while in bed after waking up. They also don’t hit the snooze button multiple times- day after day. In essence, waking up is no big deal, it’s just the start of another random day. To someone who truly embodies fitness: waking up every morning is a refreshing welcome to another day of hard yet meaningful work.

Some activities are aimless, done only because they are pleasing in the moment. Some activities like this are:

  • Scrolling through social media
  • Watching Netflix / Youtube / TV
  • Playing video games

In limited amounts, no more than an hour or two a day, these types of activities can be a a great way to decompress. Any more than that, and you’re going beyond the ‘decompression mode.’ In essence you are ‘wasting valuable time’ that could be better spent on achieving your fitness goals. People who are focusing on their fitness as a ‘daily habit’ don’t spend endless hours doing these types of things because they are aware that every hour sucked away by aimless activities is another hour they will never get back. It’s not that they try not to spend time doing these things — it’s the fact that wasting that much time makes them sick.

People whose days are filled with purposeful activities feel tired at the end of the day. Whether it’s mental work or physical exercise, purposeful activity (especially fitness related tasks) uses up energy and will leave you looking forward to your night time routine.

When you aren’t making the most of your life and fitness opportunities, you might fail to feel that relaxing desire to hit your head on the pillow at the end of the day. Your mind is still racing, (I still need to do x,y.z etc)… instead of feeling accomplished. Think back to a time when you got a restful night sleep – were you productive that day? Now think back to a time when you struggled to fall asleep… how much time did you waste in the day on aimless activities?

If you spend more of your time in “lala land,” daydreaming, planning or thinking about being fit, rather than working on your fitness, then you are not making the most of your fitness opportunities.

Fit people don’t sit around daydreaming about what their future body might look or feel like. People who have successful transformations pick a goal for the future and then work hard to make that goal happen. Someone who spends all their time daydreaming is not someone who spends all their time doing.

Think about weightlifters. They spend a little bit of their time researching how to lift weights more effectively, and a lot of their time lifting weights.

People that truly succeed in fitness are those that are too busy focusing on themselves to worry what others think of them. Yes, some might worry about what people who matter think of them, but they don’t worry about what their friends, family, or social media following thinks. They are too busy focusing on their own health and fitness tasks!

If you routinely worry about what your friends, family, peers, or social media following thinks of you, you may be letting your fitness potential slip by. Instead of doing what others approve of, find a fitness plan and purpose that you can be true to; even when you feel the world is turning upside down around you.

After reading this article, do any of the five reasons mentioned above equate to why your weight-loss / fitness goals haven’t happened?

Fitness is a lifestyle – it’s about instilling life-long habits, and doing things that you don’t always want to do.

Lots of Love,

Jill Bunny

5 Ways to Enjoy Losing Weight

Enjoy Dieting, Training While Still Losing Weight!

Let’s get straight to it! How can you actually enjoy losing weight?

  1. Stop setting unrealistic goals for yourself.
  2. Stop comparing yourself to other people.
  3. Constantly remind yourself that perfection is a myth.
  4. Do it for yourself.
  5. Remind yourself that there is MORE to life than getting fit.

It’s that time again… SUMMER!

Here is when I see a lot of women start to slow down and quietly drift away from their weight-loss goals.

It’s getting warmer, the sun is out longer, and considering all of the summer celebrations, it’s getting harder to stay on track.

The fitness industry will capitalize on this come September. You will start seeing a ton of ads, offers and discounts for coaching and gym memberships.

This is a good thing, for the most part. But there is a downside too.

One being that many of the ads, offers and discounts you will be seeing will instill unrealistic expectations for what’s actually possible.

This is the fundamental problem with the fitness industry. 

Your desired to lose fat and look better “naked” gets exploited by companies promising ridiculously fast weight loss results and in just a few short months.

Then they will discount their programs and services to take advantage of your emotional high.

I am going to let you in on a secret – the art of getting you to click and buy is all about pulling on your emotions and hitting your pain points. (Why do I know this? I have taken a few copywriting courses. As a result… I have learned a valuable lesson about my own personal code ethics!)

Apparently women need to be told a “story” to be “hooked-in” to buy. Do you know how angry this makes me? Yes, in essence it has played with my own emotions. I have discussed this with a handful or writers – each one of them telling me to just follow the “process” and women will buy. “It’s the ONLY way Jill.” Every time I sit to write a sales page, I feel sick to my stomach thinking of what I am “supposed” to write. I usually end up with tears in my eyes, and a huge knot in my stomach. Why? It doesn’t sit with my core-values and morals. I do not want women to work with me (whether that is 1-to-1) or by purchasing one of my on-line workout programs because I nailed the “trigger“.

I wish nothing more than to work with women that make the DECISION themselves. That is true strength- and the reason why those exact women are usually the ones that get the results. I want women, just like YOU – who will not fall for “fairy-tale” writing… because when has that worked in the past?

Every copywriter and marketer might completely disagree with my style – and that is ok. At least I will sleep at night, knowing the women that come into TEAM BUNNY are the right fit.

But before I get some angry keyboard warriors spamming my emails, I want to acknowledge that those ads and offers are not always bad – especially if you have the right mindset going in.

Truth is, losing weight almost ALWAYS happens a bit slower then you expect…(and that is without considering the time it takes to build habits for maintaining success)

If you aren’t making this journey enjoyable, or at least maintainable, then you are setting yourself up for failure.

Losing weight and getting leaner for life comes down to two simple things:

  1. Blinders
  2. Patience

Blinders: This is YOUR success. Stop setting unrealistic goals and stop comparing yourself to others.

Patience: YOUR success is going to take longer then you probably want, but that’s okay. You have time, and you know it will be worth it in the end.

Blinders + Patience – Make this your guiding phrase moving forward and you will finally have the success you have been wanting.

My hope is that this blog helped you to look at your weight-loss goals a bit differently. That when you start to see ads in September – after having a fun filled few months of sun, BBQ and celebrations – you do NOT let your emotions get the best of you.

I am here to help you – and ensure that your food and training plan is all set up — way before the September rush. If you are ready to start your 1-to-1 but would like to wait till September – reserve your spot NOW- and I will gift you my brand new Get Psych’d: Fitness For Your Mind (12 week course) that is NOT available to the public!

Let this summer be the last time that you fall for emotionally driven sales-ads! Book in for your free consultation and let’s plan your fun-filled summer – and get ahead of the “back to school” weight loss BS!

 

Lots of Love,

Jill Bunny @fitbunnyjill 

 

PS. If you would like to download my Fat Burning 100+ Recipe Cookbook – No strings attached… it’s all yours!

The Weight Loss Solution That No Trainer Promotes…

My Confession:

This is the first time ever publicly telling my story; but Jill has helped me see the beautiful person I always dreamed of being. 48 years old, and for the first time in my life – I am happy with my body. I am happy with who I see in the mirror; but that wasn’t always the case – frankly, before I worked with Jill, I hated myself so much that I honestly wished I wasn’t alive. It pains me to write this and I actually deleted it 10x. But I wanted to tell the truth, because this might help someone who is reading this right now.

I didn’t know what value I had or why I was sticking around on this earth for. I was overweight – yet starving myself in the day – and binging at night. I would wake up with guilt every morning, shower as quick as I could because I hated touching my body with the wash cloth or catching a slight glimpse of my rolls in the mirror. I would put my make-up on in 2 minutes because I detested looking at myself. I would wear baggy clothes so that nothing would touch my body. I hated every minute I was awake. I kept thinking to myself, was this what life was all about?

I tried diet after diet, and nothing worked. I was a serial coach “hopper”, looking for the quick fix. I would be on a “diet” for 7 days, go on a “cheat” because it was allowed – then struggle all week to get back on track. I would be embarrassed so would just stop contacting my coaches, and would try to diet on my own. I would always resort to starving myself, thinking that was the answer. I felt like a complete failure  – and I couldn’t do another diet and fail. I was afraid of what I would do next.

Back in January, I had a coffee with my friend (way before COVID) and she said that I should reach out to Jill. I hesitated and had every excuse – but my friend said, if you have one last shot – I would bet on Jill. (No pressure haha). I thought, what have I got to lose. I gave Jill a call, and we had a great talk. I had a gut feeling that she was the right coach – and I put my trust in her.

Throughout our 20+ weeks together, I completely changed the way I have ever thought about myself. Did I mess up? HECK.. More than once! But that was the best part – I made mistakes and had the right coach to help me through it. I sabotaged myself, felt like quitting, but I stuck with Jill. The weekly calls were my savour. There were times that I didn’t want to book in – but I did anyway. Jill has taught me that food and training is more than just a “plan.” She helped me look at my old beliefs and what as keeping me stuck in my “rut.” Some of the things we implemented were:

  • Scheduled in “worry time”
  • No Choice – workouts / meals to adhere to during the week. (I had a minimum I had to hit each week – which helped, since I always felt that if I didn’t follow the plan I failed).
  • Structured social media time – I actually even went on my social media during a call – and we navigated how to use it to motivate me then compare! (This was a really insightful lesson).
  • Experimented with Negative + Positive Reinforcement – to see what worked better for me.
  • CBT worksheets / homework
  • Workouts – a variety of options depending on how I was feeling
  • Response cards – I started to write sentences down that were not “affirmations” (never believed them!) I wrote down realistic responses to my negative thoughts. Call these the “Mood Changers”
  • Read my Advantages list EVERY Morning! I had to – it was on my mirror – so it taught me to start spending more time in front of the mirror and not bash myself!

So I guess you are wondering how much weight I lost? How many inches were dropped? Sorry, but that is between Jill and I. This transformation was more than weight and inches – it saved my life. And I don’t want that to be taken away by a number on the scale. If you are struggling – then reach out to Jill and start working with her. But be warned – if you are NOT going to show up, and miss calls, then you are wasting your time. She is ALWAYS there, but expects you to do your part. I love this – because it put responsibility on me to do my part!

Thank You Jen for Sharing your experience, and being so open and honest. I have no doubt that your story will encourage others to try CBT methods for health and fitness transformations/ overall wellbeing. – Jill Bunny

If you are still reading – here is a little more information on CBT:

Research shows that Cognitive Behavioural Therapy (CBT) is effective for losing weight long-term, stopping binge eating episodes and recovering from eating disorders. CBT is a psychotherapeutic approach to treat eating disorders and involves different techniques. The different techniques allow you to comprehend the interaction between your thoughts, feelings and behaviors, and plan strategies to change negative thoughts and behaviors to improve your mood and health.

Structure of CBT For Fitness

The Cognitive model acknowledges the importance of thoughts (cognitive) and actions (behavior) and how they have an important role in maintaining fitness self-sabotage.

1. Cognitive Factors

Consists of negative:

    • body image
    • self-evaluation
    • beliefs about self worth
    • overthinking your weight and body shape.

2. Behavioral Factors

Consists of behaviours to control weight such as:

    • restraint
    • restriction
    • purging
    • binge eating
    • body avoidance
    • body checking

The Different CBT Techniques I Use:

1. Cognitive Restructuring

You are encouraged to challenge your thinking processes of your self and your body and identify unhealthy behaviors and thoughts that are interfering with your fitness goals. Instead of unhealthy thoughts you will develop new healthy thoughts that will help you to change your perspective of yourself and your body.

2. Coping Strategies

Coping strategies are developed to manage negative emotions such as distractions and urges, but also to prevent negative thoughts in order to cope with overwhelming triggers and feelings.

3. Nutritional / Training Counselling

It is necessary with education to understand your:

  • nutritional needs
  • meal planning
  • monitoring of food choices
  • developing a workout plan that is sustainable

4. Maintenance

Focuses on the skills you will learn through 1-to-1 coaching sessions, so we can develop a long-term maintenance plan. This also includes improvement of self-confidence as you will become more comfortable with the skills you will learn and able to identify triggers to help prevent self-sabotage in the future.

5. Homework Assignments

It is common that CBT is time limited and goal oriented, and also includes tasks you have to complete outside of coaching sessions. CBT requires collaboration between the both of us (yes, I could be your coach!), and an active participation from you as my client.

 

Are You Ready to Try CBT-Fit Coaching? 

I have received specialized training, and can work disordered eating, body image issues as well as other mental health conditions such as anxiety, depression and trauma as it relates to your fitness goals.

What to do if you have re-gained the weight you worked so hard to lose!

It is infuriating to put on a dress and realize that you can’t zip it up properly. It’s disappointing when this happens, and you realize that you have regained all the weight you worked so hard to lose. You become full of rage and call yourself a hateful words such as “pig”. Please resist that urge. Many women gain back the weight they lost. Some women gain it back because they stop paying attention to their eating and exercising habits once the weight is gone. Others took part in an unattainable diet and did serious damage to their bodies.

If you want to lose the weight again and keep it off this time, you need to make it a point to lose weight in a healthy manner. You also need to seriously evaluate what worked and did not work when you lost the weight the first time.

Here is what to do if you regained the weight you worked so hard to lose.

1. Forgive Yourself

It is disappointing and frustrating to be back at square one, especially when you worked hard to lose weight. Glaring at the dress that doesn’t fit will not make the extra weight go away. If it did, losing weight would be a effortless. Cursing yourself will not make the weight go away either. All it will do is leave you feeling miserable or irritated. Neither is a good mindset for getting your motivation back. Frustrated with yourself though you may be, you have to forgive yourself if you want to lose the weight again. You have to accept that you made some mistakes, and now you need to re-lose the weight. Take a deep breath. You have proof that you can do this. You lost the weight once. You can lose it again.

2. Learn Why the Weight Came Back

You have gained your weight back. Why? Did you start ordering takeout every other night? Did you remember exactly how much you loved a few glasses of wine at night to unwind? Did you start justifying having that extra serving of cream and sugar in your morning coffee? Did you stop going to the gym? Did you lose weight specifically for an event and then stop paying attention to your habits when it was over?

Weight does not just appear. It creeps up slowly, and it has to come from somewhere. If you have gained weight back, you need to think about where that new weight came from. You cannot correct the problem until you recognize the problem. If you ate poorly, you need to make some healthier food swaps. If you stopped exercising, you need to start scheduling in your weekly workouts. If you went on a starvation diet, you need to understand how badly you damaged your body and metabolism.

3. Evaluate Your Old Methods

If you have regained the weight you worked so hard to lose, the odds are- you want to get rid of it again. In this case, you need to think about how you lost that weight the first time. Did the pounds seem to just melt effortlessly off your body, or was each ounce a struggle to shed? This will help you know what to expect as you work to re-lose the weight.

Think about what your mental state was like when you dieted last time. Did you feel a sense of accomplishment at the end of each day that you stuck to your plan? Did you adjust to your new routine, and after a brief drop, did your energy levels return to normal if not higher levels? This is what should happen when you lose weight in a healthy manner. You will be tired or have low energy for a short period as your body adjusts to burning more calories than you ingest. When you lose weight in a healthy manner, however, you are not running at a massive caloric deficiency. Running a caloric deficit of just two to three hundred calories is more than enough to lose weight at a reasonable rate – but it should not leave you feeling run down and sluggish after you adjust.

If you lost weight at a rate of more than two pounds a week or spent your whole time dieting feeling light headed and tired, you need to change how you lose weight. Losing too much weight too quickly will send your body into starvation mode and can irreversibly damage your metabolism. This makes it almost impossible to keep your weight from creeping back up. This is a common problem with fad diets or diets that promise to help you lose ten pounds in a week by drinking special “shakes” or ingesting “herbal pills.”Losing a large amount of weight quickly makes the body believe that it is in a state of famine, and your body is starving. As such, your metabolism plummets as your body does everything possible to stretch the meager fuel it has to survive the famine. Your body is an incredible machine meant to keep you alive in the harshest conditions.

As well as looking at your eating habits, you need to think about your exercise habits. While working out every day for an hour will definitely help you lose weight, it is unlikely you want to spend that much time in the gym for the rest of your life. Start a workout routine you can keep up with even after you have lost the weight. Working out three to four days a week for thirty minutes is reasonable for most women.

4. Make a Plan

Once you know what went wrong and what to avoid, make a plan for losing this last round of weight. Think about what you can reasonably handle in your life, and choose a reasonable timeframe. Do not expect to be able to stick hard and fast to your plan every day. Build in some time for backsliding and for extenuating circumstances. If you have a crazy week at work, you may not get to the gym as often. If your friend’s birthday is coming up, expect to join the rest of the party in eating cake and drinking beer. Make sure your plan is a healthy plan as well. It can be tempting to lose weight quickly and then try to “fix” your metabolism later. This is not how the body works. You need to accept slower weight loss, and keep your body healthy. Eat good, natural meals instead of heavily processed foods.

5. Prepare For Lifestyle Changes

If you want to keep the weight off once you lose it, you will likely need to make some lifestyle changes. These could be cooking more often instead of living off take-out, or getting up an hour earlier so you can get in a workout before work. Make whatever changes you need to in order to continue living a healthy lifestyle even after the weight is gone. Do not wait to make changes until after you lose the weight. While you are trying to make the lifestyle changes necessary to keep the weight off, it will start creeping back up on you, and soon, you will be right back where you started.

Gaining weight back is frustrating, but there is no reason you cannot lose it again. Make it a point to lose weight in a healthy manner, and make some lifestyle changes. Work your plan, and treat your body right. Do that, and you should fit back in that dress in no time.

The Secret Revealed: Why You Can’t Lose Weight!

Are You a Weight-Loss Sabotager?

Do any of these sounds familiar?

  • You are careful for a certain period of time, lose some weight, and improve your fitness… then gradually revert back to your old ways.
  • You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss. But you do not put the knowledge to action.

The truth is, there is a huge difference between knowing what to do and actually doing it. It is easy to hop from one diet/training program to the next without ever sticking with anything. Success comes down to our mindset, psychology, and habits. (The foundation of Fit Bunnies Fitness!)

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. Basically, a diet will not get to the root cause of why you overeat.

People often think a fear of failure is holding them back. I frequently hear, “I don’t want this to be yet another failed diet attempt.” But surprisingly, it’s a fear of success that holds people back the most. The best diet will not matter—no matter how determined you might feel—if a part of you wants to destroy progress toward your goals.

Self-Sabotage Happens When You’re Scared of Success

Why would you be scared of success? Well, if you are successful, any number of fears could be realized. For instance, you will not have food as a way to temporarily escape or quiet your mind at work or home. Or you will have to deal with uncomfortable feelings such as self-doubt, regret, disappointment, or fear (because you are not suppressing them with food).

Maybe you will lose the “Once I lose the weight I will finally…” safety blanket that protects you from taking action on an intimidating (but ultimately rewarding) goal.

These are real psychological roadblocks, but nothing that cannot be overcome. To break from a pattern of weight-loss sabotage, you need to get to the root of why you are sabotaging yourself. I frequently use the exercise below, which often leads to breakthroughs.

Jill Bunny – CBT- Worksheet

We fall off track because a part of us is not sure that the goal we are working toward is going to make our lives better. This causes inner conflict, and when there is inner conflict, we do the easiest thing of all: Nothing.

I’ve used this simple worksheet to many of our bunnies, and I have found that it helps determine what’s really holding them back.

1. List five reasons you believe your life will be worse off when you achieve your goal.

Here are some answers from our members:

  • I do not feel like it is possible, so why even bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.
  • My husband loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.
  • I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.
  • I’m worried I will never being able to eat my favourite foods again and  I will always feel deprived.
  • I do not want to exercise for hours every day.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that are holding ourselves back, we can begin to counter them.

2. Challenge your fears.

Question your reasons and look at your fears logically so you can remove their power.

I don’t feel like it’s possible, so why bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.

Is it really true that nothing works long-term? You have seen others accomplish weight-loss goals, and you are just as capable as they are. Perhaps what you have tried was not sustainable. You are worth taking another shot. Besides, our desire to lose weight and improve our health does not fade; we just tend to either realize our goals or rationalize them away when achieving them gets challenging. And if we are honest, “everyone” usually comes down to just a few people, anyway.

My boyfriend loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.

You can still go to breweries with him. However, there has to be a balance between living for today and living for tomorrow. One solution is to be selective of what, where, and when you indulge. Try this: Ask yourself, Will I remember this beer in two weeks? If so, go for it. If not, skip it.

I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.

What about dating are you scared of? Is it the possibility of rejection? Are you scared all romantic partners will be like your last one? Are you scared to be vulnerable? This can be hard stuff to think about, but try to be as specific as possible.

I’m worried that I’ll never being able to eat my favorite foods again and I’ll always feel deprived.

Any program that demands you give up your favourite foods is ridiculous. Deprivation is NOT sustainable. You can enjoy your favourite foods while losing weight. I teach our members how to be fit and happy, not fit and miserable. If you do not enjoy your life as you are losing weight, you will never be able to sustain your weight loss.

I don’t want to exercise for hours every day.

You do not have to! 80% of weight loss is diet. It is about what, why, and how we eat. This is why you see people working their butts off in the gym month after month—even with a trainer—looking no different. It’s what you do between exercise that makes all the difference.

Now that you’ve challenged your fears, you can counter them with how you believe your life will be better if you do lose weight.

3. List five reasons you believe your life will be better once you achieve your goal.

Here are some examples from our members:

  • I will be healthier and reduce my chances of getting preventable diseases.
  • I will have more energy for myself and my family.
  • I will feel happy to be in photos instead of hiding away from the camera.
  • I will be a good role model for my children so they don’t repeat my negative food behaviours.
  • I will finally stop worrying about my weight.

Until we identify and deal with the reasons we fear success, we will never be successful. A lack of knowledge about what is good for us is rarely the real problem in this day and age. Instead, we tend to suffer from a lack of consistent action… and that usually comes down to what is going on between our ears.

If you are ready to tackle your mindset when it comes to losing weight – then Team Bunny is for you! From 1-to-1 coaching, to exclusive mindset courses, I am here to make sure you are on the right path! Contact me today – and we can start your weight-loss journey!

Lots of Love,

Jill Bunny

Stop the Cycle of Weight Loss Sabotage

“I exercised this morning, so I have earned this glass of wine.” “I am stressed out after a tough day, and chocolate helps me relax.” “I can treat myself. It is the weekend, and I stuck to plan all week.”

Sound familiar?

In the 15 years I have been coaching women on how to lose weight, I have heard countless clients say, “I would be able to lose weight if only I were able to stop self-sabotaging.” And they are right.

Many dieters sabotage their weight loss goals. At Team Bunny, my goal is to help you recognize self-sabotaging when you see it, understand why you might be doing it, and figure out how to overcome it.

Are You a Self-Sabotager?

  • You are on plan for a while, lose a bit of weight, improve your fitness… then gradually revert back to your old ways.
  • You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss. But you don’t act on it.

The truth is, there’s a huge difference between knowing what to do and actually doing it. It’s easy to hop from one diet to the next without ever sticking with anything. Success comes down to our mindset, psychology, and habits.

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. A diet will not get to the root cause of why you overeat.

Dieters often think a fear of failure is holding them back. I frequently hear clients say, “I do not want this to be yet another failed attempt.” But surprisingly, it is a fear of success that holds people back the most. The best diet will not matter—no matter how determined you might feel—if a part of you wants to destroy progress toward your goals.

Self-Sabotage Happens When You’re Scared of Success

Why would you be scared of success? Sounds ridiculous right? This is VERY common in the health and fitness world. Why? Well, if you’re successful, any number of fears could be realized. For instance:

  • You will not have food as a way to temporarily escape or quiet your mind at work or home.
  • You will have to deal with uncomfortable feelings such as self-doubt, regret, disappointment, or fear (because you’re not suppressing them with food).
  • You might lose the “Once I lose the weight I will finally…” safety blanket that protects you from taking action on an intimidating (but ultimately rewarding) prospect.

These are real psychological roadblocks, but nothing that can’t be overcome. To break from a pattern of self-sabotage, you need to get to the root of why you’re sabotaging yourself.

I frequently use the tools in the 4 Week Food and Fitness Connection Course to help. Check out the program – all of our 1-to-1 clients have taken this course – with GREAT success!

But here is a little activity you can do right now.. before starting your course with CBT Meets Fitness

1. List five reasons you believe your life will be worse off when you achieve your goal.

These are some real answers I’ve received from clients.

  • I do not feel like it is possible, so why bother. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.
  • My husband loves beer; I want to go out with him and drink beers without worrying about calories or carbs.
  • I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.
  • I’m worried I’ll never being able to eat my favourite foods again and I will always feel deprived.
  • I don’t want to exercise for hours every day.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that we’re holding ourselves back, we can begin to counter them.

2. List five reasons you believe your life will be better once you achieve your goal.

Here are some examples I’ve gotten from clients:

  • I will be healthier.
  • I will have more energy for myself and my family.
  • I will feel happy to be in photos instead of hiding away from the camera.
  • I will be a good role model for my children so they do not repeat my negative food behaviours.
  • I will finally stop worrying about my weight.

Until we identify and deal with the reasons we fear success, we will never be successful. A lack of knowledge about what is good for us is rarely the real problem in todays society. Instead, we tend to suffer from a lack of consistent action… and that usually comes down to what’s going on in our thoughts.

If I Was Thin, I Would Be Happier…

“I just want to be thin! Then I’ll be happy. That is the answer to all my problems.”

Have you ever thought that if you could just be “thin” then ______ (insert problem) would be better? Maybe you have imagined that losing weight would be the magical answer that would propel you to excel in life.

When we are hunting down the cause of our troubles, our physical flaws; especially weight become an easy target.

“Skinny” and “fat” can easily become metaphors for “happy” and “sad.”

I just want to be skinny may really mean I just want to be happy.

It is easy to get signals crossed when we are steeped in a society that believes physical beauty and thinness will gaurantee self-confidence, happiness, love, and health. But that is certainly not the case.

DO YOU HAVE FOCUSED-PROBLEMS?

Body image and weight can become the thing we focus on and try to “fix.” They become daily “focused-problem” that takes all our attention and focus.

But, when we think about it, there are some problems we prefer over others. This could be problems we think we know how to solve. Some challenges are easier than others and some struggles are familiar, almost comfortable.

Let’s take diet and exercise as an example. While the vast majority of Team Bunny members come to me for food-related help, they often have other struggles in their lives such as depression, anxiety, dissatisfaction with their career, or relationship troubles.

They are very aware that a change is needed in other areas of their lives, but they just don’t know where to start.  So, they focus on food and working out.

I just want to be skinny,” they say. But it’s about so much more.

Diets feel comfortable compared to more intense personal, emotional challenges. They know the ups and downs, the celebrations and heartaches of trying to “fix” their bodies and food. So, they seek comfort there.

But…

Is being “thin” the be-all and end-all?

The first step in untwisting the desire to be thin “NOW” by separating the desire for thinness from our desire to be happy, confident, and in control.

LET CBT DO ITS WORK

When we get to the heart of the matter of our weight loss dreams and allow CBT (the foundation of my 1-1-to-1 programming) to be part of the process, results will start to emerge. The irony is that this place is the optimal mental state for reaching our ideal body weight.

When we are content with our worth and value, the desperate grasping for being thin stops.

How we eat becomes more about how we can fuel our purpose and honour ourselves and less about reaching some specific number on the scale. As sabotaging thoughts fade, eating within our body’s hunger and fullness signals gets easier.

Exercise can now be about enjoyment and movement, and we may actually start to look forward to it.

This shift in thinking has created the environment for natural long-term weight loss. It feels backward but this is the “forward” way that reveals why many have failed to make long-term changes in the past. Don’t be disappointed, take a big breath filled with relief… this time can be different! 

I would love to be able to share with you the beautiful world of CBT-Fitness

If you are ready to start your transformation – please contact right now!

 

Lots of Love,

Jill Bunny
@fitbunnyjill

Menopausal Struggle To Triumph!

“In 24 weeks, I lost 20 pounds and—as evidenced by my before and after photos—my belly fat was significantly reduced. Jill Bunny is an amazing coach and it’s sad to think what my life would have been like had I not met her!”

“Wondering if my growing list of symptoms could be caused by a hormonal imbalance, and acting on a friend’s recommendation, I made an appointment with Jill Bunny.

A few years back I experienced hot flashes and night sweats, but those had gone away after a few months.

But now, at age 54, the list of complaints and their severity were too much to ignore: chronic hip pain, plantar fasciitis, urinary tract infections, constipation, loss of energy, forgetfulness, cravings for sweets and carbohydrates and–most distressing–weight gain, especially in my belly.

Jill Bunny’s approach is to educate the her and to address the root of the problem, not simply treat the symptoms. She recommended a nutrition protocol, and vitamin and nutritional supplements (to go along side my doctors hormones replacement medication.)

Following the food program and further eliminating foods, the results are nothing short of a miracle. Hip pain…gone! Plantar fasciitis…gone! Allergic reaction to make-up…gone! Food cravings…gone!

In 24 weeks, I lost twenty pounds and—as evidenced by my before and after photos—my belly fat was significantly reduced.

No other trainer or Doctor, has ever suggested that I could be healed by following a nutritional diet, training program based around CBT. Jill is an amazing coach/mentor and it’s sad to think what my life would have been like had I not met her!”