The Manifestation Coach Podcast with Keri Williams

Introducing the Ditch the Diet podcast. I'm Keri Williams and in this episode I'm introducing the concept of the podcast and I'm sharing my weight loss journey with you. You'll hear about how I've been a yo-yo dieter most of my life, and how the endless struggle of regaining and losing THE SAME WEIGHT was exhausting! I'm also sharing how it's still strange for me to consider myself as a weight loss coach given that I have struggled with weight for so long, and how it's time for us to ditch the black and white 'calories in, calories out' thinking and really explore what's going on in our brain. After all, we are smart women and we know what do to - the problem is that for some reason, we're not doing it. I'd love to hear from you - come on over to the website and comment on the podcast or use the contact form to drop me an email. I'd love to hear what topics you'd like to hear on this podcast or any questions you'd love to have answered. I look forward to hearing from you!   https://keridwilliams.com/1-introducing-the-ditch-the-diet-podcast/

The weight loss journey can be a roller coaster at times: sometimes you're elated that you're succeeding, while other times you are beating yourself up for not following your plan. These are the times to draw upon your clear vision of the Future You, and the big important why that is driving you towards that goal. In this episode we discuss finding your big why when it comes to weight loss, what the future version of you looks like and acts like so you can begin to channel her wisdom and 'fake it til' you make it' now. We'll also discuss how to discover some limiting beliefs that may be sabotaging your success, and how to map out some of the predicted bumps in the road so you can forward plan strategies to deal with these.I hope you find this helpful! If you want to try this exercise out for yourself, hop on over to my website to download the journalling exercise I discuss in this podcast. I'd love to hear what comes up for you, don't forget to post in the comments section of the podcast!  https://keridwilliams.com/2-getting-crystal-clear-for-weight-loss-success/

What should you eat to lose weight? It's the million dollar question. So many of us seek the answer in external sources: books, weight loss groups or therapists to find out the secret formula to finally lose weight and keep it off. The truth is we can discover what works for us by becoming the expert in our own bodies. I have found this approach  empowers women to become their own weight loss coach and nutritionist. In this episode we talk about insulin's role in weight loss, which foods raise insulin and which promote a normal response. We'll also discuss how to ensure you never cut any foods out and how to eat whatever you want strategically so you never feel deprived.I'd love to know your thoughts - have you found what works well for you? Come over to the podcast episode and post your comments: https://keridwilliams.com/3

How can you tell if you're physically hungry, or it's a craving for something else? Today we're discussing how to distinguish between your body's call for nutrition to fuel your body, and all the other drama created by your mind: the cravings to help you feel relaxed, to procrastinate on work or to soothe boredom for example.I'm also sharing a tool with you that I use with my clients: the hunger scale. You can download a copy of the hunger scale on my website at http://www.keridwilliams.com/4 to look at while you listen to this episode.I'd love to hear your thoughts or experiences with hunger and the hunger scale, come on over to my website and share your comments under the podcast episode: http://www.keridwilliams.com/4Would you like a free coaching session?I also announced today that I'm doing research with women who have experienced yo yo dieting and losing and regaining the same weight over and over again. In exchange for a phone conversation about your experience with this, I'm offering a free weight loss coaching session to help you get a breakthrough on an issue in the area of food, cravings, overeating, weight loss beliefs or loving your body just as it is. Would you like to participate? Come over to my website and send me an email on the contact page - I look forward to connecting with you! https://keridwilliams.com/contact/

Sound familiar? You jump on the scales in the morning and see that you've gone UP, and your mind immediately freaks out with thoughts like "see, you can't lose weight", or "this will never work" or even "you've never lost weight before, and you cant' now - why keep trying?".Maybe you know why: you may have eaten a bit more than you planned yesterday, or you had cake as part of your joy eat. Maybe your period is due.Sometimes this even happens randomly when we've been completely on plan and haven't eaten anything that should make us put on weight.In this podcast we discuss:- what weight actually is - the 4 factors that can cause water retention - the normal meandering journey of weight loss - how to change your thinking to stay on track and change the negative thoughts to thoughts that inspire positive actionI'd love to hear your thoughts on this episode: have you found anything that helps when your weight loss plateaus or fluctuates? Come on over to my website and leave a comment under the podcast - I'd love to hear from you! https://keridwilliams.com/5

When circumstances happen that spark change, our brains can respond with thoughts that can create fear, uncertainty, and anxiety. It's times like this that can lead to cravings and emotional overeating.At the time of this recording, we have just been isolated during the COVID-19 pandemic in Britain. Many of us during this time are experiencing emotions like fear, anxiety and uncertainty. I've heard many stories this week of people overeating, wanting to over eat and feeling stressed and unhappy.In this podcast we'll discuss:The difference between physical and emotional hunger/cravingsHow pausing and feeling your craving helps to build resilience to cravings in the futureHow to discover the feelings driving your emotions and how to process them instead of eating to avoid themWhat do you think?I'd love to hear from you - how do you manage your cravings? What has worked for you? And, how are you handling this isolation period right now? Post in the comments below, I'd love to hear from you! http://keridwilliams.com/6PS would you like a free coaching session?I’m researching with women who have experienced yo-yo dieting and losing and regaining the same weight over and over again. In exchange for a phone conversation about your experience with this, I’m offering a free weight loss coaching session to help you get a breakthrough on an issue in the area of food, cravings, overeating, weight loss beliefs or loving your body just as it is. Would you like to participate? Head over to the free session page to learn more and send me an email using the form on the page. I look forward to speaking to you! http://www.keridwilliams.com/free-session

Have you ever looked in the mirror and hated what you see? Have you ever nit picked and beat yourself up over different parts of your body you've decided you don't like? I suspect most of us can say yes to this.Weight loss and body image go hand in hand, and managing your mind to find the love and appreciation for you body right now - whatever size you are - is integral to healing your relationship with yourself so that you can lose weight for the last time.Sure, you can hate yourself thin but this doesn't last. Have you ever lost weight and realised it wasn't all rainbows and unicorns like you imagined it would be? Perhaps you even realised that you were still pretty damn unhappy even though you were skinnier.In this week's podcast we discuss:why loving your body is integral to losing the weight for the last timewhat weight loss really gives you, and what it doesn'thow you can start to uncover your compelling reason to lose weight, and see your thoughts that produce body hate for what they really arehow to decondition and replace the messages from mainstream media about one type of stereotypical beautyWhat do you think?I'd love to hear from you - how do you change your thoughts and love your body more? Come on over to the podcast page on my website and leave a comment, I look forward to hearing from you!  https://keridwilliams.com/7-when-you-hate-what-you-see-in-the-mirror/PS join the gorgeous community of women losing weight for the last timeThis week I opened the Ditch the Diet group weight loss programme which officially starts on 1 April. If you feel like you're ready to lose weight for the last time amongst a group of supportive women who are sharing the journey, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then. I'm offering a special discount to the first 3 podcast listeners who join. I look forward to speaking to you soon! https://keridwilliams.com/weight-loss/

Do you believe it's possible to lose weight for good?Do you believe you can maintain your weight loss long term? No?How can you make your goal a reality if you don't believe it's really possible?Our thoughts are so powerful. After all, if you practice a thought enough times it becomes an ingrained belief that makes it seem like it’s part of our reality.When I was a child I was told enough times by kids at school that I was fat. I believed it, and I also told myself that. I told myself that so many times over the decades that it became my reality: "I am fat". That made me feel depressed and shitty. And what did I do when I felt depressed and shitty? Comfort ate chocolate. Guess what result that action produced: weight gain! I inadvertently reinforced my own belief "I am fat (see it's true!)". The real truth? My shitty thoughts about myself appeared to be a fact, made me feel depressed, which drove my action to comfort eat chocolate which produced the result of the weight gain. Further reinforcing the belief. This is why our beliefs are so important when losing weight for the last time, we need to practice new thoughts, that produce new actions, and ultimately new results enough times so they become beliefs that serve us.In this episode we will discuss:- how to work out what beliefs you have that are driving your current actions- how to identify new thoughts that will produce different actions and results- how to practice this enough times so it becomes a new belief that's simply part of your realityWhat do you think?I'd love to hear from you - what beliefs did you find from doing this exercise? What are your new thoughts? Come on over to the podcast page on my website and leave a comment, I look forward to hearing from you!  https://keridwilliams.com/8-believing-it-is-possible/PS join the gorgeous community of women losing weight for the last timeThis week I opened the Ditch the Diet Collective. If you feel like you're ready to lose weight for the last time amongst a group of supportive women who are sharing the journey, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then. I'm offering a special discount to the first 3 podcast listeners who join. I look forward to speaking to you soon! https://keridwilliams.com/weight-loss/Sponsorships: off for this episode

Do you really just want to eat chocolate during Easter? Or maybe you find yourself pining for chocolate or another type of food that you can't imagine living without, and yet feel conflicted about eating it because you need to lose weight.Most of us have been here before, and when these thoughts strike it's easy to go back to diet mentality. We have been on so many diets before that have restricted us and made us feel deprived, so it's hard to imaging being able to eat chocoalte AND lose weight still. But it is possible! In this episode we discuss:the different types of eating - fuel, joy, storm, and foghow to counteract overeating with a planned joy eathow to do a joy eathow to use any overeating during a joy eat as an opportunity to learn more about how to do it differently next timeWhat do you think?I'd love to hear from you - what beliefs did you find from doing this exercise? What are your new thoughts? Come on over to the podcast page on my website and leave a comment, I look forward to hearing from you!  https://keridwilliams.com/9PS join the gorgeous community of women losing weight for the last timeThis week I opened the Ditch the Diet Collective. If you feel like you're ready to lose weight for the last time amongst a group of supportive women who are sharing the journey, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then. I'm offering a special discount to the first 3 podcast listeners who join. I look forward to speaking to you soon! https://keridwilliams.com/weight-loss/

Getting to grips with our thoughts, beliefs and unconscious habits is key to losing weight. Our actions of overeating are often driven by the thoughts, emotions, and habits that we have done so many times they’ve become ingrained and unconscious to us.The remedy for this? Making a plan with the part of your brain responsible for decisions and internal goals: the prefrontal cortex. Rather than being led by the primitive brain which can have us seeking pleasure, avoiding pain and conserving energy (therefore overeating!), we can decide in advance what we want to do that will help us create success, and track what we actually did.The more awareness we have around these thoughts, habits, and actions the more we can understand why we overeat and how we can change this permanently.In this episode we discuss:The problem with lack of awareness: unconscious habits, thoughts, and emotional overeatingThe power of planning and the primitive brain vs the prefrontal cortexThe benefits of tracking (you’ll be twice as successful according to one study!)How to plan and track every day to bring more awarenessWhat do you think?I'd love to hear from you - what beliefs did you find from doing this exercise? What are your new thoughts? Come on over to the podcast page on my website and leave a comment, I look forward to hearing from you!  https://keridwilliams.com/10Are you ready to lose weight for the last time?If you feel like you're ready to lose weight for the last time, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then. I'm offering a special discount to the first 3 podcast listeners who join. I look forward to speaking to you soon! https://keridwilliams.com/weight-loss/

Have you ever wondered why you're not losing weight? Does it seem like you plateau or gain weight no matter what you eat? Maybe you've started a new eating plan recently and didn't see any changes,  so gave it up. All of this might leave you secretly wondering if you have a medical condition or a broken metabolism.Many women find this yo-yo dieting leaves them feeling incapable, like a failure and doomed to be overweight forever. Quite often when our hormones change in our 30s, 40s, or 50s it can feel even harder to lose weight. I get it, I've been there myself!In this two-part podcast series, I'm teaching two of the key concepts I share with my clients that will help them understand how to lose weight on the physical level (balancing hormones), and on the emotional level.This week we are focussing on the hormones, and in this episode, we'll discuss:It's not about how much you eat, it's about what you eatSugar adaptation vs fat adaptationThe role of hormones in weight lossHow to fuel your fat-burning and harness the power of foods that kick start your fat burningPS - are you ready to lose weight? If you feel like you're ready to lose weight for the last time, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then. I'm offering a special discount to the first 3 podcast listeners who join. I look forward to speaking to you soon! https://keridwilliams.com/weight-loss/

Have you ever wondered why you just can't lose weight? Why you keep trying diets again and again, and you can't quite stick to them? On the one hand you feel like you're searching for that perfect diet that you haven't discovered yet which you'll be happy to stay on forever, and on the other hand you might know deep down that you keep overeating but you don't really know how to stop.I get it, I've been there myself!In this two-part podcast series, I'm teaching two of the key concepts I share with my clients that will help them understand how to lose weight on the physical level (balancing hormones), and on the emotional level (behavioural patterns and emotional eating).This week we are focussing on the patterns of behaviour we keep repeating, and in this episode, we'll discuss:How we can feel desire to eat with certain triggers in our environmentHow these desires have become conditioned and unconscious over timeWhy these food cravings are not some mysterious and urgent wave you don't have control overThe tool to help you understand what's happening in your brain that drives you to overeat: the 30-minute pausePS - are you ready to lose weight?If you feel like you're ready to lose weight for the last time, then come over to the weight loss coaching page to check out the programme. If you feel this might be right for you, the next step is to book a free call so we can discuss your goals and answer any questions you have. If you feel it's the right support you need, then we can get you started there and then.  https://keridwilliams.com/weight-loss/

I've been reflecting on my weight loss journey recently and became aware of a few really common and persistent limiting beliefs about losing weight that just didn't serve me. Over more than 3 decades I yo-yo dieted and I couldn't understand why other people could be successful with diets but I couldn't. Over time I figured there must have been something wrong with me: a thyroid problem, another medical condition or maybe there was some truth in belief that weight gain is inevitable with age as your hormones change.When I started losing weight again and it actually started working I was shocked and it really rocked my world in terms of the beliefs I had created that felt so true. After 1 successful 6 week programme I lost 5-6kg (10-12lbs) and suddenly I realised what I had been thinking wasn't true. I could lose weight - I had the proof.I've realised over time that I had 3 persistent and insidious limiting beliefs that challenged me all through my weight loss journey (and still do sometimes!)- "I can't lose weight" - "Weight loss is hard" - "I won't be able to keep it off even if I do get to my goal weight"Now that I'm a weight loss coach these are also the 3 beliefs I see most commonly with my clients. The think-feel-act cycle teaches us that our actions and behaviours come from our emotions and thoughts. If we are thinking and believing these thoughts, we are failing ahead of time. We can't take continued successful action if we don't really believe its' going to work, and it's going to be hard, and we won't maintain our goal weight anyway.This week on the podcast we are focussing on:What I learned about beliefs from my 30+ years of yo yo dietingHow our limiting beliefs about weight loss make us fail before we have even startedThe 3 most common beliefs I've seen in my coaching practice around weight loss: I can't lose weight, weight loss is hard and I won't maintain my weight loss even if I do lose weight3 new thoughts to practice to create new beliefs: weight loss can be easy, weight loss can be fun, I can easily maintain my natural body weightHow to create new beliefs through journalling: ask yourself how it could be easy for you? how could it be fun? how could you learn to maintain your natural body weight?I'd love to hear your thoughts, leave a comment under the podcast episode on my website! https://keridwilliams.com/13-three-beliefs-to-fuel-weight-loss/

Could your weight be a symptom of something else going on in your life?Do you eat for stress relief?Do you eat to substitute the sensation of a warm hug?Do you eat to ease worry and anxiety?I've been reflecting on my own journey recently and really connecting the dots between transformations in my personal life and my weight loss success, and how this has also shown up in my clients' weight loss journeys.When things in your life aren't working and you find yourself stress or comfort eating to ease loneliness, anxiety, worry or sadness the foods you've allowed yourself on your diet just don't seem appealing.Why would you want to eat your salad when you're terrified you may not be able to pay the rent this month? Why would you reach for an apple when you realise you're not in the relationship with the person you thought you'd marry and you keep arguing? These are some personal examples of mine, I'm sure there are many that you can come up with too.As yo-yo dieters, when we focus solely on food and exercise these things are hard to stick to if our usual pattern of behaviour for stress relief or comfort is to reach for chocolate or nibble on crackers.This week on the podcast we are discussing:How other life areas can cause us to stress or comfort eatHow the narrow focus on food and exercise doesn't work in times of stress and upset in other areasI'm sharing my transformational journey since 2012 through coaching to pay off my debt and heal my relationship with money, transform my beliefs around relationships to get out and meet my fiancee and how I transitioned away from a job that I felt uninspired and stuck inI share how using the life wheel exercise can help to create awareness around the impact of these other areas, so we can start to heal what's not working and stop using food for stress relief or comfort.Head over to my website to download the Life Wheel Exercise mentioned in this episode. I hope you enjoy this episode! I'd love to hear your thoughts in the comments section of the website: https://keridwilliams.com/14

Have you ever set a goal and had a bit of a freakout?Maybe your brain responds with thoughts like “I can’t possibly lose that much weight” or “what’s the point, I never keep it off anyway”.Other times thoughts like even deeper can come up. I recently discovered a surprising belief system that was preventing me from taking inspired action towards my next big weight loss goal: a ranty feminist belief around women being objectified by men when they are slim and my rebellion against this!In this episode we’ll discuss:how setting goals can show us what’s really going on in our mind: the limiting beliefs and negative thinkingmy story of getting coaching through this belief system about not wanting to just ‘look pretty’ for male gratificationhow working towards our goals is an amazing opportunity for personal development to become a person with a new level of resistance, confidence and compassion for yourselfCome on over to my website to have a listen. And when you're done, as always I love to hear your insights and if you have any experience or tips to share - you can reply to me here on email or leave a comment under the podcast on the website. https://keridwilliams.com/15PS - are you ready to lose weight for the last time? Let's hop on a call! I love speaking to women about losing weight. I offer a free call to all podcast listeners to discuss how coaching could help you reach your goal. Email me at hello@keridwilliams.com.

I was surprised at a group event I attended online recently when people asked me if I help people lose weight with shakes, diet plans or an exercise regime.It reminded me that there are SO many types of weight loss services and coaching out there offering different approaches to weight loss. And, it also reminded me that THIS approach, actually working on our life while healing our relationship with food is so different from the usual diet and exercise programme. So, I felt inspired to record this podcast today.In this episode, I go deeper into life and weight loss coaching, and I discuss:What it’s not: diet plans and shakes, accountability coaching on the action line or short term changes expecting long term results.What it is: about managing your mind and finding the right protocol you thrive on while creating and stepping into the new you: the version of yourself who is in her natural body size and maintains her weight easily.I hope you enjoy this episode! I'd love to hear your thoughts in the comments section of the website: https://keridwilliams.com/16.PS - are you ready to lose weight for the last time? Let's hop on a call! I love speaking to women about losing weight. I offer a free call to all podcast listeners to discuss how coaching could help you reach your goal. Email me at hello@keridwilliams.com.

On today's episode I welcomed a very special guest: Glyniss Trinder, a Transformational Mindset Mentor and RTT Therapist who helps people break through limiting beliefs to create a life of their dreams.I was inspired to invite Glyniss on to the podcast after working on vision boards in our Ditch the Diet Group Programme.We have been working on creating a vision board that will remind us of the future self we are stepping towards on our weight loss journey.Vision boards can be a powerful tool to inspire the feelings and solidify the vision of the future self you are creating. I recently found my vision board from 2013 and everything on there had been created in my life!In this episode you'll hear about:- The power of vision boards to bring your dreams into reality and go beyond limiting beliefs- How the vision board can inspire you to act as the person you're working towards - bringing the habits and the practices into the now- Some tips on how to create a vision boardWhat did you think? Have you worked with a vision board before? I'd love to hear you experience, post a comment over on the page for the podcast episode: http://www.keridwilliams.com/17

Have you ever felt powerless around certain foods?Have you ever experienced an overwhelming desire to lose yourself in binging a certain food?Do you find yourself craving your childhood favourites at times, not understanding why you do this?If you answered yes to any of these questions then today's podcast episode is for you. I've found a really interesting theme when I've been coaching with my clients this week. If you've listed to some of the older episodes of this podcast, you'll know I'm a big fan of the 'joy eat' - where you essentially eat whatever you want (and don't overeat) once a week to counteract the feelings of deprivation and restriction that can come with diet mentality.It's really interesting that a lot of resistance to this comes up with everyone (including myself, so I get it!). I've heard thoughts like I can't control myself around that food, I won't be able to stop eating or I'll undo all of my good work and put weight back on.It's so fascinating - after all most of the people I work with don't want to diet anymore, yet they don't trust themselves around this food!Joy eats are not just about counteracting deprivation and restriction. They are also about reconditioning our desire for these foods we over desire. They are about learning to be a different way around these foods so we can trust ourselves not to overeat.In today's episode we discuss:- the problem with avoiding these foods- the benefits of reconditioning our over desire for this food- how to use the tedious powerful exercise with a joy eat to slow yourself down and really get conscious around these foodsWhat did you think? Have you worked with a vision board before? I'd love to hear you experience, post a comment over on the page for the podcast episode: http://www.keridwilliams.com/18

We're coming out of lockdown slowly here in the UK, and I've noticed a lot of conversations recently about social eating.  For people who have been on a weight loss journey, there's a lot of worry that they will "fall off the wagon" and overeat, then start up the bad habits of overeating again.Social situations are rich in cues and triggers to overeat. Consider all the smells and visuals of food around you, the unconscious habits that may have you reaching for the wine on the table without even thinking or the places that you may find yourself ordering a piece of cake without even thinking about it. And that's not even mentioning 'food pushers' (those lovely people who offer us food or drink, or the people who we often find we break our promises to ourself and eat off-plan).In today's episode we discuss:the problem with being focussed on how you've behaved around these foods before (past focussed)the triggers that you may find come up for you when you're eating out of the househow to plan for success before you go so you can stay on track and practice being a new way around these foods and peoplethe benefit of taking on a student or learners mindset to practice these new skillsWhat did you think? I'd love to hear you experience, post a comment over on the page for the podcast episode: http://www.keridwilliams.com/19

Fear of missing out..... So many of my clients tell me about their FOMO on their weight loss journey - I think it’s something we all experience. Can you relate?Feeling it’s unfair when your friends or family eat or drink something you’ve told yourself you can’t?Feeling like you’re not included when you don’t drink wine or have a dessert at a restaurant; or evenFeeling longing at the sight of cake / chocolate / chips / your other favourites, and lamenting that you’ll never eat it again (which, by the way, is a bullshit thought: because after all - who made that law?!)When we feel like we are missing out on our weight loss journey it can put us into a negative headspace, which risks us overeating and binging to relieve those negative feelings. And then, we feel shame and guilt. These emotions are the fertile soil for yet rollercoaster emotions and food binges.Here's what we are really missing out on when we stay in a FOMO Mindset: we miss out on the opportunity to practice being a new way around these foods, we miss out on taking another step towards our goal to be free of the food and diet mentality mind drama and if it is a social situation we often focus so much on our FOMO we don't even enjoy the experience of being present with our loved ones and nurturing our connection to them.In today's podcast episode we dive into this topic more and discuss:- the problematic nature and negative consequences of this type of mindset, - other opportunities to create a different mindset that allows you to enjoy the journey, and - how to create more awareness of these thoughts (which is the first step to changing them)I hope you enjoy this episode! I'd love to hear your comments or thoughts if this comes up for you too: post in the comments section below.  PS: Would you like to take a step towards breaking the pattern of overeating today? Join my 5 step training where I guide you through my process. You’ll create a foundation to break the pattern of overeating and start losing weight for the last time in just 5 days. You can sign up at: https://keridwilliams.com/5steps/