📺 WATCH THIS EPISODE ON YOUTUBE: https://youtu.be/rwWbJurURGA SUMMARY: In episode 766 of the Half Size Me Show, Heather helps Donna build a real, data-driven maintenance plan. They also chat about: • Why weight maintenance often feels harder than weight loss itself. • How "good food / bad food" thinking can derail your maintenance. • How to build a written, structured plan that removes stress and guesswork. • And more! 🌟 THANK YOU TO OUR SPONSOR! Support for today's episode comes from PlayPodcast, a free podcast player you can use on any device in your browser. You can listen to episodes from your favorite hosts. You do not need an account, an app, or to download anything to listen to the best free podcasts. Get it here: https://PlayPodcast.net (Note: This is an affiliate or sponsored link, which helps support the show at no extra cost to you!) 📺 WATCH THIS EPISODE ON YOUTUBE: https://youtu.be/SeF4gUnJfe8 🎧 LINKS and RESOURCES Join the HSM Academy: https://www.halfsizeme.com/join/ One-on-One Coaching: https://www.halfsizeme.com/coaching/ Premium Podcast Feed: https://www.halfsizeme.com/fan/ 🎵 MUSIC & DISCLAIMER INFO Includes tracks "Montauk Point" and "Bright Wish" by Kevin MacLeod (incompetech.com). Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit https://halfsizeme.com/disclaimers-terms-and-conditions

In Episode 765 of the Half Size Me podcast, Heather talks about "shoulds" and why they are actually keeping you OUT of your calorie deficit. Plus, she covers: how to identify which foods in your day are worth the calories, why removing your favorite treats often leads to more sabotage, how satisfaction drives long-term diet compliance, and more! 🌟 THANK YOU TO OUR SPONSOR! Support for today's episode comes from PlayPodcast, a free podcast player you can use on any device in your browser. You can listen to episodes from your favorite hosts. You do not need an account, an app, or to download anything to listen to the best free podcasts. Get it here: https://PlayPodcast.net (Note: This is an affiliate or sponsored link, which helps support the show at no extra cost to you!) 📺 WATCH THIS EPISODE ON YOUTUBE: https://youtu.be/SeF4gUnJfe8 🎧 LINKS and RESOURCES Join the HSM Academy: https://www.halfsizeme.com/join/ One-on-One Coaching: https://www.halfsizeme.com/coaching/ Premium Podcast Feed: https://www.halfsizeme.com/fan/ 🎵 MUSIC & DISCLAIMER INFO Includes tracks "Montauk Point" and "Bright Wish" by Kevin MacLeod (incompetech.com). Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit https://halfsizeme.com/disclaimers-terms-and-conditions

Watch this episode on YouTube HERE: https://youtu.be/8fWU0c4enY4   In Episode 763 of the Half Size Me show, Heather tackles member questions, covering everything from perfectionism and honesty around tracking food. She also talks about: How to use a paper-pencil food journal without letting it trigger old habits; High-protein, purse-friendly snack ideas; Why your body's timeline for releasing weight isn't fully in your control and what is; And more!   Music used in this episode:   "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/   "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/   Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/K-WSpCRzNgo In Episode 762 of the Half Size Me show, Heather breaks down one of the biggest reasons people fall off track with healthy habits: they think quality has to stay the same every single time. Heather also talks about: Why "all or nothing" thinking destroys consistency with healthy habits. The "bare bones minimum" method for food journaling, even when life is chaotic. How to keep a habit alive during vacations, emergencies, or hospital stays. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/PcuK3BtiREY In Episode 761 of the Half Size Me Show, Heather talks with Anne Marie about finding a less judgmental way to manage health goals. They also chat about: How to make weight loss work with an unpredictable work schedule. How the Paper Pencil Journal creates space for honest weekly reflection. How to plan for restaurants, book club dinners, and late-night meals without guilt. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/ARRRPh6SSao In Episode 760 of the Half Size Me Show, Heather talks with Karen about using the Paper Pencil Journal to audit her habits and finally understand why her weight loss had been moving so slowly. They also chat about: Why weekends may need more structure, not more willpower. How small changes can speed up slow weight loss progress. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/REXeZph1OoE In Episode 759 of the Half Size Me Show, Heather talks with Martha about how to improve her calorie and habit tracking. They also chat about:  Why calorie tracking can become mentally exhausting when it runs your day. Why a small weight gain can sometimes be part of learning your real habits. How to move toward a calorie deficit without rushing or rebelling. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/_dmXYtZi1Dk In Episode 758 of the Half Size Me Show, Heather talks with Jamie about starting again, rebuilding habits after the pandemic, planning for travel, and using the Paper Pencil Journal to stop hiding from the foods that keep showing up. They also chat about: Why trying to “get back” to your old habits may not work when your life has changed. How portioning snacks can make trigger foods easier to manage. Why planning realistic choices can work better than pretending cravings won’t happen. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/kSHBkdnRNEw In Episode 757 of the Half Size Me Show, Heather talks with Nancy about using the Paper Pencil Journal to plan better, stay accountable, reduce overeating, and support her health after major life changes. They also chat about:  Why having a written food plan can reduce mental chatter around eating.  Why “healthy foods” can still lead to overeating when portions are unclear.  How accountability and community support can help you stay consistent. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.

Watch this episode on YouTube HERE: https://youtu.be/yItsQ9muXaY In Episode 756 of the Half Size Me Show, Heather talks with Dawn about using the Paper & Pencil Journal more effectively. They also chat about: Learning from food patterns. Building a weight loss plan that helps reduce overeating without becoming obsessive. How to handle weekends without “winging it.” And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com. Disclaimer: Heather is not a doctor, nurse, or certified health professional. What worked for her or her guests may not work for you. Please talk with your doctor, dietician, or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only. For additional disclaimer information, please visit HalfSizeMe.com.