Half-size-me episode 481 brought to you by the Half-size-me community in order to join us, please go to half-size-me.com forward slash join.

Back to another episode of the Half-size-me show I am your host Heather and today we're going to be doing another Ask Coach Heather episode.

In today's coaching call I'm going to be speaking with Renata. She has been struggling for quite a while with her weight and she really wants to turn around 20 years of dieting behaviors.

She wants to learn how to maintain her weight, how to lose weight, how to work herself into a more reasonable calorie target.

So we're going to spend a lot of time in this call really focusing on how to get herself established with something that is maintainable and sustainable.

I know Renata's coaching call is really going to help you because it's such a consistent thing that's played out over and over again.

How do I get started, how do I find my maintenance calories, how do I take a deficit, how can I make this a long-term sustainable way of losing and maintaining my weight.

Now before we get to this coaching call I do want to dive into some of your VIP questions and those can be submitted at any time.

I typically send an email out to my VIPs on Thursday. I try to include some good content that will hopefully be helpful for you.

Links to videos that will back up what you're learning always give a little homework assignments in there so you have things to be focusing on for the week.

And then if you're interested in submitting a question just hit reply, type your question and it comes to me in a weekly digest.

The other thing you can do is if you would like to maybe get a coaching call like the one you're going to hear today, there's a simple form located in the VIP email that you can fill out so I can take a look at that and see if we can work you into my schedule.

So if you are interested in becoming a free VIP member and getting access to all that wonderful opportunity go to half size me dot com forward slash VIP.

Now on to your questions.

So this one comes from Michelle she says I understand what you are saying about restricting yourself and it can lead to a binge and that you should give yourself a treat daily so you don't feel restricted and deprived.

But when I do give myself a treat it sets me off on eating more and more treats.

Do you have any advice on how I can change this and only be satisfied with one treat.

It's like a switch goes off in my brain and I just keep thinking of treats that I want to eat.

Thank you for your help Michelle.

Oh Michelle my dear you are speaking my language.

Alright so yeah I have a couple things that would be helpful for you in the half size me community we do these challenges called delayed gratification.

In the next time you hear that mentioned on the show you may want to jump into the community if you're not already a member and participate that's one thing that would definitely help you.

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