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Heather

@half_size_me_

12.5K

followers

1935

following

Lost 170 pounds and maintaining my weight loss since 2012. I am a mom to 3 boys. I do a weekly podcast show and I am a weight loss and life coach.

POSTS STORIES REELS TAGGED

In today's episode, I help Donna build a real, data-driven maintenance plan.

We 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!

Listen in your favorite podcast app or on YouTube! by @half_size_me_

14

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4 days ago

In Episode 764 of the Half Size Me podcast, I talk with Karina, who opens up about decades of binge eating that began after a difficult divorce. We also chat about:

-- How binge eating can develop as a disassociative coping mechanism for stress.
-- Why "delayed gratification" breaks the binge cycle.
-- How to keep a food plan going with no kitchen, no fridge, and no stability.
-- And more!

Listen in your favorite podcast app, on our website, or on the Half Size Me YouTube channel! by @half_size_me_

4

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18 days ago

In today's new episode, I member questions, covering everything from perfectionism and honesty around tracking food. I also talk 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!

Listen in your favorite podcast app, on our website, or on YouTube: https://youtu.be/8fWU0c4enY4 by @half_size_me_

15

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25 days ago

In today's new episode, I break down one of the biggest reasons people fall off track with healthy habits: they think quality has to stay the same every single time. I also talk 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!

Listen in your favorite podcast app, on our website, or on YouTube (link in comments!). by @half_size_me_

6

0

a month ago

In today's new episode, I talk with Karen about using the Paper Pencil Journal to audit her habits and finally understand why her weight loss had been moving so slowly. We also chat about:

--Why weekends may need more structure, not more willpower.
--How small changes can speed up slow weight loss progress.
--And more!

Listen in your favorite podcast app, on our website, or on YouTube! by @half_size_me_

5

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2 months ago

In today's new episode I talk with Martha about how to improve her calorie and habit tracking. We 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!

Listen in your favorite podcast app, on our website, or on YouTube! by @half_size_me_

14

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2 months ago

The picture on the left is me at about 16. I still remember taking that photo. I felt there was not a blanket or towel big enough for me to hide behind. This was right around the time that I chose to take drastic measures to lose weight.

I had unrealistic expectations for myself. I was not willing to let myself learn and grow for many years. I thought I should have skills that were not taught to me. What I have come to realize now, in my 40s, is the reason I struggled for so long with my weight was due to my inability to accept where I was and that there were skills I needed to learn and tools I needed to build for myself.

Success is accepting you right where you are now. Not judging it. Not being critical for not being somewhere else.

You don’t beat yourself up for not having a different timeline. You allow yourself to learn what you need to learn without judgment.

If you need more help in your journey please join me and the Half Size Me Academy. There’s a lot of mental change that needs to happen in order for us to make physical transformation. To get the support you need to go to www.halfsizeme.com/join

#successSaturday #weightlosstransformation by @half_size_me_

25

1

2 months ago

Registration is now open for my From Frustrated to Freedom! This workshop will help you create a plan that actually fits you: your habits, your food, and your real life.
This 4-week workshop will start on October 1, 2026 and include weekly lessons, weekly Q&A sessions, and a discussion area, plus lifetime-access to the course material!

You’ll learn:
-- How to uncover your eating patterns and habits with the Paper-Pencil Journal system
-- How to craft a personalized plan that adapts to your life, not someone else’s rules
-- How to address binge eating, grazing, or nighttime eating directly
-- How to use this system to improve your exercise habits, emotional eating triggers, and relationship with food
-- And more!

Learn more and sign up now at halfsizeme.com/freedom by @half_size_me_

9

1

2 months ago

In this week's new episode, I talk with with Jamie about starting again, rebuilding habits after the pandemic, planning for travel, using the Paper Pencil Journal to stop hiding from the foods that keep showing up, and more!

Listen in your favorite podcast app, on our website, or on YouTube! by @half_size_me_

6

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2 months ago

We want our lives or bodies to look different but we must always remember action must come before the shift in appearance.

Success is waking up every day and clearly knowing who you want to be and choosing the action that honors that.

Often we want the reward but we don’t do the actions necessary.

Success occurs when you do the actions first and allow the rewards to unfold over time.

How are you showing up this week and doing the actions that are in alignment with the person you want to be come?

#successsaturday by @half_size_me_

16

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2 months ago

It's human nature to want instant results and to tackle everything all at once. But here's a secret: lasting change is crafted through focus and repetition, not overnight miracles.

Repetition works. It's the magic ingredient that transforms ordinary actions into extraordinary habits. We're often drawn to the allure of complexity, thinking that doing more means achieving more. Yet, it's the dedication to a few essential behaviors that truly matters.

When it comes to your wellness journey, remember this: it's not about perfection, it's about consistency. Small actions, repeated over time, create lasting impact.

Ready to transform your approach? Join us in the Half Size Me Academy today: halfsizeme.com/join (and don't forget to use the promo code SUMMER2026 to get 26% off your membership)! by @half_size_me_

10

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2 months ago

In today's new episode, I talk with Nancy about using the Paper Pencil Journal to plan better, stay accountable, reduce overeating, and support her health after major life changes. We 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!

Listen in your favorite podcast app, on our website, or on YouTube (link in comments!). by @half_size_me_

6

0

2 months ago