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Heather

@half_size_me_

12.5K

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1946

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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.

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Do I use the scale during a vacation? Or after? Nope!

When I was actively losing weight, I learned very quickly to adhere to @half_size_me_ ‘s 72 hour rule.

That means that after you return from a trip, you don’t hop on the scale immediately. It’s quite an inaccurate number. Not only does it include your actual weight, and any 1–3 lbs of fat you may have gained on vacation, it’s also usually got 2–5 more lbs of water weight! So if you weighed 195 lb, and you gained 1 lb of fat, the scale might very well show 201 lbs!!

Why is it inaccurate? Because water weight really fluctuates during travel because of the following factors:

• Higher sodium from restaurant meals
• More carbs (which naturally pull water into your muscles)
• Long flights, sitting, and changes in circulation
• Dehydration followed by rehydration
• Alcohol
• Poor sleep and stress

So, wait 72 hrs before you hop on the scale. You don’t want to torture yourself about an unnecessarily high number that isn’t even accurate!

Give your body a couple days to settle back into its normal rhythms—hydration, digestion, movement—and let that temporary water weight fall off.

I lost 100 Ibs in 2018. I’ve maintained my healthy weight range since then-even through vacations and holidays-and l’ve also run a full-time 1-1 coaching business for 4 years helping clients pursue their weight goals while building a peaceful relationship with food.

#weightlosssuccessstories #100lbsdown #highachievingwomen

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Today is World Diabetes Day. This past Monday also marked a year since my last hospital admission, something at one point I’d never thought was possible. When people think of diabetes they think of insulin and injections and finger sticks. Most people don’t factor in the tears from being burnt out, overwhelmed, and angry at your body for not working properly.

In this past year I finally found the courage and through God’s grace, have learned to manage and to care about my disease. Just because you ignore it does not mean it goes away (in fact things get a lot worse).

Over these past years I’ve had numerous supporters. Some still with me on this journey and some who are not- either way they still each played a crucial role and I am grateful to them. This past year I have found love and support from my friends, my church, my family- especially my aunt, and SO many amazing healthcare workers along the way.

I now get to work in the same halls I used to aimless roam. I can empathize with the struggles and fear my patients go through. I get to take my suffering and turn it into something good. It is an honor to be able to be in the position I am in today and for that I am truly thankful to God.

Here’s to a year of so many firsts and changes, and here’s to hopefully many more! 💙

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I created a new popup ad for @half_size_me_

Which one do you think would work better?
1 or 2

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Hey dear 🥰 I think my colleague contacted you some time back, hope you don't mind me reaching out again... @JunoValentina.Amb would love to have you on the team & gift you (yes, totally free) some of their newest jewelry collection as a welcome package!

Please send them a DM saying “TEAM” and they will explain the amazing benefits of joining! X
‎
‎
👉 @JunoValentina.Amb 👈

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Do you feel like you get in your own way as you try to recover? Do you feel like life gets in the way? As you work toward ending binge eating and developing a healthier relationship with food, you may believe you are self-sabotaging, or you may think that difficult circumstances are interfering with positive change. In this episode, Kathryn talks to Heather Roberton of Half Size Me (@half_size_me_) about how to overcome self-sabotage and life disruptions so that you can become and stay binge-free.

Listen to Episode 133: "Self-Sabotage and Life Disruptions (with Heather Robertson of Half Size Me)" through the link in my bio☝️, or on iTunes or any podcast app.

#brainoverbinge #bingeeatingrecovery #bingeeatingdisorderrecovery #eatingdisorderrecovery #weightloss #healthyeating #overeating #stopovereating #intuitiveeating #caloriedeficit #bodyimage #foodfreedom #triggerfoods #guthealing #emotionaleating #balancedeating #stresseating #fitness #healthylifestyle #diet #nighteating #cleaneating #edrecovery #disorderedeating #antidietculture #dietculturedropout #bedrecovery #bingefree #bingeeatinghelp #bingeeating

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Whats some of the best advice I’ve heard so far on this journey?

“Don’t make changes that you aren’t willing to keep indefinitely”.
In the context of diet changes this really hit home for me. After trying and failing at so many fad diets, this advice finally made things click. I have to look at the end of my journey, what my over all goal is, then figure out how I will maintain beyond that.

So many fad diets have you believe that you have to cut out pasta, or chocolate, or alcohol etc. And for many of us who are desperate, we do it. We may drop weight and get to a certain goal but then it’s beyond difficult or impossible to maintain in the long run. Why? Because we cut out things that were once important to us, a part of our social/familial culture, or we just plain enjoyed. If you aren’t willing to give up eating chocolate forever, having a glass of wine with dinner forever, or any of the other multitude of “no-nos” in fad dieting, then it isn’t sustainable.

I learned that if I enjoy sweets, then I should not cut them out completely. That will most likely set me up for failure. Rather, I can plan ahead to enjoy them, practice delayed gratification, or just eat less of them while telling myself that it is OK to have some.

These bite size butterfingers have been my first stab at control. I’ve had them in my car for close to a month now, and they aren’t even half gone. I look at them as a special treat now. I plan one or two pieces into my lunch occasionally and it’s the best treat when I’m feeling a sugar craving. Adding these in sporadically has also helped to keep me from bingeing late at night.

I learned this practical info from heather @half_size_me_ I highly suggest listening to her podcast, it’s amazingly informative and helpful.

What’s the best diet advice you’ve gotten?

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From @half_size_me_ who has shed 110 lb and maintained for 11 years 📕 Most diet books will leave out the tools to maintain your success. Heather smashes aside the oft thrown around phrase, that all dieters will fail and that only 5% maintain a loss. In her book, she gives you tools to choose to be the statistic you want to be. "Even if only 5 percent of people keep the weight off, you can choose who you want to be in that lineup. Don’t let some percentage that you heard dictate your future or make you believe hope is lost."

The tricky part about maintenance is that you had a goal, and so now what? "I understood that I needed to continue the behaviors that got the weight off, but I was angry about it. I didn’t want to.”

It's not an on/off switch: "I had to accept that I would have to do the behaviors, and do them without resentment, if I was going to keep the weight off."

At first she struggled about just wanting to eat "normally" after her goal was achieved. Then reframed: "I realized that I don’t want to be just “normal” in any other aspect of my life, so why would I want that for my habits? Why not strive for excellent and bring the average up?"

Allow for absolutely "normal" weight flux: They hit 150 pounds, and they need to maintain that number forever. They don’t realize that the majority of people have a few lbs of buffer to allow for normal changes due to hormones, sodium, bowel movements, travel, and typical schedule interruptions. "Once you’ve established a weight you can maintain with a comfortable amount of effort, create a window for yourself."

Create some habits you enjoy during this phase: "i decided I was going to focus on lifting weights and becoming stronger. It made me focus on something outside of just how I looked and to become a little bit more competitive with myself. In maintenance, I started to see exercise as something to add to my life, not to be my life. I hope that you will consider not just focusing on your scale weight but on what that weight is made of."

“What I’ve found is that it’s less about being motivated than it is about being conditioned with habits”

reframe this phase as a learning experience rather than a battle

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I’ve been collecting data for 3 months so that I have evidence about what my body does, what I can change, how I and my body react to what I do and what it does - a convoluted way of saying I track my food (NOT calories as that triggers diet mentality, restriction/binging) and weigh daily (using Happy Scale which provides running average weight). Doing this consistently (along with eating adequately, moving everyday, and using a neuroscience approach to resisting the urge to binge) has provided me valuable information. Such as - my weight increases for 3 days after a heavy leg day; I am really hungry for 3 days before a period and find resisting simple carbs almost impossible leading to fluid retention and an increase in the number on the scale; on day 2 of my period, my weight reduces significantly (3-5pds); just resisting binging (with very occasional small relapses) and not restricting at all, has led to a 6lb (2.5kg) loss over 3 months. Slow, consistent, lifelong, maintenance. And because I’m not binging, I don’t hate myself! I’m not a gross shameful person, who has no control around food, and will regain everything. I’m going to be ok. Thank you #halfsizeme and #brainoverbinge

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The first 6 months of calorie counting and I've lost a grand total of...

(drum role please)....

37lb

I'm so thrilled with this result... but more importantly how far I've come mentally!

In the beginning I was constantly comparing my journey, watching others weight fall off (what seemed) so easily and quickly... they made it look effortless and I put a lot of mental pressure on my self because if this.

I would get down on myself and tell myself how even though the weight was coming off, I was still failing (backwards right!)... it put me in a weird head space where even though I was winning I was losing.

Over the months I've come to realise this is MY journey, highs and lows are to be expected, ups and downs will occur and it's going to be a slow and long road...

Im more prepeared to deal with this now and i try not to compare myself to others as much... we all have our own paths, im trying to embrace mine... I may not have reached my target weight... but this is 37lb that I worked my ass off to lose.

Another thing that has helped is to remind myself each week...

SOCIAL MEDIA IS NOT REAL LIFE!

Im trying to only follow people that inspire me, that I can learn from, that bring me up and make me a better person!

I also want to send a massive shout out to @half_size_me_ ... who's podcasts have helped with my journey and kept me sane!

So here's to the next 6 months 🍺🍻

Sending Big love to even one... keep going.. one bite at a time 😘😘😘

#mentalhealth #mentalhealthawareness #weightlossjourney #weightloss #weightlosstransformation #weightlossgoals #weighin #weighday #slimmingworld #slimmingworlduk #1200calories #1200caloriediet #caloriedeficit #1400calories #healthylifestyle #healthyfood #filling #lowcaloriediet #lowcalorierecipes #lowcaloriemeals #lowcalorie #cico #under500calories #fast800diet #fast800 #caloriecounting #diet #workinghard

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This 🙌

Forget what you did yesterday. Push forward. Focus on what you CAN do. Not what you DID do.

If you’re not following @half_size_me_ you’re missing out on some amazing content - for real 🤯🤯🤯

#podcast #youtube #halfsizeme #makessense #goals #weightlossjourney

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