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The Last 10 Pounds Podcast

By Master Coach Brenda Lomeli | Holistic Nutrition Specialist | Creator of The Last 10™ Method On this podcast, I teach brilliant, driven, inspiring, high-achieving women how to STOP STRUGGLING with food and with their weight - so they can ENJOY results that they love. On The Last 10 Podcast I give you the tools and strategies you need every. single. week. [New Episodes on Mondays!] to lose the weight you want to lose. I have the tools and expertise to teach you how to lose the weight you want to lose (and be DONE with the exhausting weight struggle!) using my proven method and mindset strategies. I am ON A MISSION to equip women from all walks of life be COMPLETELY DONE struggling with their weight & FEEL EMPOWERED in ALL areas of their lives- INCLUDING THIS ONE. LISTEN EVERY WEEK for tools that will allow you to Understand Your Mind & Emotions as it relates to your weight goals and your relationship to food. We both know you're not lazy, far from it! You're a highly motivated woman who's never lacked ambition in any other area. You already know that simply printing out a new 'diet' won't be the solution because you've basically tried them all at this point ... and you end up returning to the same behaviors (caused by the same limiting mindsets) that keep you stuck. This is why it's important to shift gears and actually understand your brain & emotions in order to experience new breakthroughs in a meaningful (SUPER-CONFIDENT!) and sustainable way. It's simply a matter of understanding your mind. ...Let's get started! LISTEN NOW
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Now displaying: Category: Self-Help
Jul 3, 2023

If you find that one of the top reasons you eat foods that keep you from losing weight is because 'it's been a long day' or a 'stressful week' and ALL YOU WANT IS TO UNWIND AND EXPERIENCE SOME COMFORT IN YOUR LIFE...

It's time to Diversify Comfort.

It's time to Diversify Comfort (and to schedule it!) so that you can give yourself the comfort you want, need, and deserve without sabotaging your weight goals in the process.

This episode is an oldie but a goodie! Happy Listening.

LISTEN NOW

Jun 26, 2023

Stopping Sabotage isn't about being 'more strict'.

Stopping Sabotage isn't about being 'more committed' either.

Stopping Sabotage is about TOTAL empowerment with food.

What does 'total empowerment' with food mean?

LISTEN NOW to find out.

======================

NEW free training is happening on Monday, June 26th at 12pm PST-
How to Stop Overeating and Follow Any Damn Food Plan You Want.

REGISTER FOR THE FREE TRAINING HERE:
www.brendalomeli.com/signup

Join The Last 10 Program here:
www.brendalomeli.com/thelast10

Jun 19, 2023

If you find yourself sabotaging your weight loss progress, listen to this entire episode from start to finish.

This episode is for you...

  • If you go ‘on' a diet and then 'off' a diet. And when you’re 'on' the diet, you lose weight - when you’re 'off' the diet, you gain weight: this episode is for you.
  • If you go from eating 'perfectly on plan' to saying ‘eff-it’ and then overeating and sabotaging your weight loss progress: this episode is for you.
  • If you already know (or you’re starting to understand) that you have ALL-OR-NOTHING thinking when it comes to how you eat, and you keep going from one extreme to the other of 'dieting': this episode is for you.

I teach you the answer to stopping sabotage:
The Grayscale.

It's a strategy you've never heard of anywhere else.

LISTEN NOW

Register for my free LIVE upcoming training:
How to Stop Overeating and Follow Any Damn Food Plan You Want.
Lock in your spot here: www.brendalomeli.com/signup

Ready to get started?
Join The Last 10 Program here: www.brendalomeli.com/thelast10

Jun 12, 2023

In this episode, Brenda explains how it's possible to Stop Overeating so that you can follow ANY damn food plan you want (AND create the weight loss results you want!).

There's a difference between 'dieting' and Stopping Overeating -- understanding this difference was essential for losing 80 pounds and keeping it off -- while still deeply enjoying the foods she loves.

As women, we've been taught that losing 'the last 10' pounds is about being 'more strict', leaving women feeling restricted and deprived.

I want you to know that feeling deprived isn't required in order to Stop Overeating and effectively lose weight.

Tune in to learn more about what's actually required to Stop Overeating, and be able to do so in a way where you completely TRUST YOURSELF, allowing you to enjoy food more than ever.

LISTEN NOW.
xo Brenda

Register for my free * LIVE * upcoming training:
How to Stop Overeating and Follow Any Damn Food Plan You Want.
Sign up here: www.brendalomeli.com/signup

If you don't want to wait for the free training and are ready to start working with me today...
Get started here: www.brendalomeli.com/thelast10

Jun 5, 2023

Our mission in this episode is to help you TURN UP the volume on your body confidence by the end of THIS summer.

The weather is warming up, which means, less clothes and more skin...
The shorts start to come out, tank tops, and of course... bathing suits!

It’s essential that as you are losing weight, and you continue to have personal breakthroughs with your specific weight loss goals (whether you’re on route to losing 75lbs or 5...) you know this:

Feeling unapologetically confident, secure, and comfortable in your own skin and body - comes from your mind- NO MATTER WHAT YOU'RE WEARING OR WHAT YOU WEIGH.

------------

In this episode, I give you 5 specific questions to ask yourself (and answer!), so that you can TURN UP the volume on your body confidence by the end of THIS summer.  (don't miss it!)

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I'm also featuring a powerful conversation with master style coach and expert, Judith Gaton --  focused on swimsuit mindset.

We talk about ALL things swimsuits: shopping for swimsuits, wearing swimsuits, developing your own unique style, and how to actually feel confident and comfortable in your swimsuits.

As you listen to this episode, apply ALL of the topics and concepts discussed to other summer garments and items including shorts, skirts, tank tops, and all the sleeveless things.

You'll be able to apply all of the teachings in this podcast episode to ANY of the clothing items that you don’t (yet) feel confident enough to wear, or even if you do work up the 'nerve' to actually wear it, you spend most of the time feeling uncomfortable, insecure (at best) -OR- constantly internally critical and deeply inadequate (at worst).

THIS TOPIC IS IMPORTANT.
YOU DESERVE TO ENJOY WEARING THE THINGS YOU WANT TO WEAR THIS SUMMER (and all summers to come!)

And BTW this doesn’t mean you can’t have a goal to lose weight.
You get to have whatever next-level weight loss goal you want, my sister!
You get to decide what you want when it comes to YOUR body. PERIOD.

Let's just make sure you’re approaching your weight loss in a way, where you ALSO develop the most delicious UNAPOLOGETIC BODY CONFIDENCE.

So that you're able to ENJOY wearing whatever the heck you want to wear (any season of the year) FOR A LIFETIME.LISTEN NOW

xo
Brenda

Ready to join the Last 10 Program?
You can get started here:
www.brendalomeli.com/join

May 29, 2023

Emotional processing is key for changing (specifically, decreasing) emotional eating habits.

There are tools to process our emotions.

Music is a tool that can support emotional processing.

The Neuroscience -- when it comes to Emotions + Music is PLENTY.

(for example: listening to music and/or making music increases blood flow to brain regions that generate and control emotions...)

Tune in to learn about Emotional Processing Tools, why they matter, and exactly HOW you can leverage music as a tool to process your emotions.

LISTEN NOW

ps. The deadline to join The Last 10 Program is this Thursday, June 1st.

Join Here: www.brendalomeli.com/join

May 22, 2023

Stopping overeating can feel like a tricky thing to figure out (especially the foods that taste good to you!).

If your biggest hang-up that you always end up overeating and you haven’t yet figured out HOW to eat foods that you enjoy without the overeating part...

Listen to this episode to learn ALL about: Desire Volume Match.

With this approach I lost 80 pounds, have kept the weight off --  and guess what? I still love food.

I’ve figured this out, and I’m committed to making sure it clicks for you too.

LISTEN NOW to learn more about your favorite food cravings & how to manage them in a way that feels customized to YOU and truly empowered.

==============
 Join The Last 10™ Program and get started TODAY:
www.brendalomeli.com/join

May 15, 2023

If your emotions and emotional days are the biggest culprits taking you 'off track' -- when it comes to your weight loss goals...

You need an Intentional Outlet (AT LEAST ONE).

Having Intentional Outlets allowed me to lose 80 pounds -- including my LAST 10 pounds -- and KEEP that weight off for YEARS now.

LISTEN to learn more.ps.
Join The Last 10 Program here:
www.brendalomeli.com/join

Check out my Instagram here:
www.instagram.com/_brendalomeli 

May 8, 2023

Are there specific habits that feel particularly challenging for you to change?

Are there certain cravings that feel like they have a stronger pull...
and you find yourself coming back to these over and over again?

In this episode I teach you about Underlying Desires.

I share with you HOW to use this concept of Underlying Desires, to understand (and finally release!) your stickiest habits and strongest cravings.

LISTEN NOW

ps. If you're ready to take my tools and concepts deeper -- and be supported as you transform your results and your life...

Check out my Last 10 Program:
www.brendalomeli.com/thelast10

May 1, 2023

This is the key to eating foods you love without overeating.

When you master this skill = Goodbye Sabotage.

If you feel like you can’t lose weight because you overeat (*especially the foods you love)...

I GOT YOU!

With the Peak Pleasure Principle, I teach you exactly how it’s possible to still enjoy and love food without sabotaging the weight loss results you’re wanting.

YES, IT’S POSSIBLE TO ENJOY FOOD & ALSO LOSE YOUR WEIGHT.

Listen now to learn more.

Apr 24, 2023

If you've had the experience where having ONE chip from the chip basket -- turns into a whole evening, weekend or even weeks of overeating...

I'm teaching you a technique to be able to STOP this emotional overeating right in its tracks.

-The technique is SIMPLE.

-Takes LESS than a minute.

-And will decondition, even the longest standing emotional overeating patterns.

Tune in to get the full scoop.

xo
Brenda

Apr 17, 2023

Wanna change nighttime eating?

Wanna stop automatically going to food for 'comfort'?

The solution is here.

Listen in.

xo
Brenda

Apr 10, 2023

If you want to have a completely different experience when it comes to weight loss...

If you want weight loss to feel smart, and clear, and simple (instead of miserable, emotional, and hopeless)...

If you want to love yourself, your body, and your weight results more than ever (goodbye sabotage!)...

Weight Neutrality is where it's at.

LISTEN NOW to learn more.

Apr 3, 2023

The statistics on weight regain are this: roughly 9 out of 10 people that lose weight, later regain it.

I was part of that statistic for 20 years.

However, now I maintain my results with ease, with joy, with love.
(... and I have for YEARS now!)

In order to stop struggling, battling myself and drastically regaining weight time and time again there was ONE THING that had to happen:
I HAD TO REDEFINE ‘MAINTENANCE’.

It was essential and necessary to re-define what it meant to ‘maintain’ my weight.

When I re-defined 'maintenance' in the way I break down for you in this episode... my results changed AND my experience changed.

If you’ve struggled with maintaining weight loss results or you experience fear, anxiety and worry about regaining weight-
THIS EPISODE IS MUST LISTEN.

It’s time that we re-define maintenance.

LISTEN NOW to learn more

xo
Brenda

ps. Are you ready for a new experience and different results in this area of your life?
LEARN MORE ABOUT MY COACHING PROGRAM HERE:
 www.brendalomeli.com/thelast10

Mar 27, 2023

If you know exactly what to do to lose weight, and you know exactly how to eat in order to lose weight...

And yet you keep finding yourself regaining weight once you've lost it, this episode is a must listen.

In this episode:
I break down what's underneath the behavior patterns that keep this weight re-gain cycle alive.

Listen Now to Learn More

Mar 20, 2023

If you feel totally tired, burned-out, stressed or overwhelmed-

and this is the reason you find yourself going back to that late-night eating habit you just swore off...

This episode is for you.

If life (and adulting in general) PAIRED with your goal of losing weight have you feeling like you're burning the candle at both ends-

and this is the reason you find yourself diving into your favorite bag of popcorn (even though you JUST had dinner)...

This episode is for you.

If you know exactly what to do and how to eat in order to lose weight, but food feels like your only go-to for a 'break' in your life-

THIS IS THE EPISODE FOR YOU.

It's time to redefine breaks.

It's time to re-imagine breaks.

And when you do, EVERYTHING changes.

(BOTH your weight loss experience AND your weight loss results)

LISTEN NOW TO LEARN MORE.

Mar 13, 2023

Do you feel frustrated with your lack of results?

It’s time to do an Expectation Audit.

By learning HOW to do an Expectation Audit - you’ll be able to FINALLY GET THE RESULTS YOU WANT and also stop feeling frustrated with yourself as you’re going through the process of losing weight.

In this episode you'll learn:
-the steps for completing your own weight loss Expectation Audit

-4 specific areas you'll want to audit in order to achieve your desired weight loss

-Why this matters in order to be able to arrive to your goal

LISTEN NOW

Mar 6, 2023

In this episode:

Learn the ONE thing you need in order to end emotional eating & emotional eating sabotage.

LISTEN NOW

Feb 27, 2023

You know THAT THING you keep 'messing up' over and over ....

That ONE HABIT that's keeping you from losing your weight...

That ONE THING that feels the hardest and most frustrating to change...

(like always munching on sweets late-night, or always overeating on the weekends, or regaining the weight you JUST lost on your vacation)

We're about to flip this thing on its head.

Because your biggest point of stickiness and frustration is actually your GOLDEN TICKET for arriving to your goal.

THIS thing is, in fact, your BIGGEST OPPORTUNITY to finally create the weight loss results you want.

Listen to this episode to learn HOW to successfully tackle even your most tenacious habits for NEXT-LEVEL RESULTS.

xo
Brenda

ps. To lose your ‘last 10’ using my proven method.
Join The Last 10 Program here:
www.brendalomeli.com/thelast10

Feb 20, 2023

Even though your weight loss goal is SO important to you, you seem to go 'off track' with cravings, when it's been a long week, or when you're feeling like nothing is working. (hey sister, I get it. I've been there!)

Having coached HUNDREDS of smart women, I've observed that there's a couple things that tend to steer women AWAY from making the decisions necessary to achieve their weight loss goals:

  • Intense Cravings
  • Self-Doubt and Declining Motivation (i.e. 'I've never been able to do this before'... 'it's taking too long'...'it's been a hard week')

HOWEVER, (the good news!) ...

THERE IS A TECHNIQUE that will make even the most intense cravings and self-doubt feel completely insignificant, which in turn allows you TO STAY OPTIMALLY FOCUSED ON YOUR GOAL and actually achieve it.

-YES, even in the face of cravings.
-YES, even in the face of the most stressful day.
-YES, even in the face of those emotional moments when you wonder if losing weight is actually possible for you, and thinking that it's taking too damn long, or you start to question if there's actually something wrong with you.

There IS a technique.

THOUGHT CLOUDS.

LISTEN NOW to learn this technique for yourself.

===================

ps. Join my *FREE * masterclass here:
www.brendalomeli.com/5stagesmasterclass

Feb 16, 2023

Join me for this *NEW * free Masterclass here:
www.brendalomeli.com/5stagesmasterclass

See you there!
Brenda

Feb 13, 2023

If you struggle with...

A) Getting ALLLLL the way to your ultimate weight loss goal.

B) Sustaining your weight loss results once you've achieved them (and doing so with ease).

C) or Both.

This episode is for you.

You'll learn:

  • The Arrival Fallacy
  • Why it matters for your weight loss goal
  • The 2 things you need to know in order to avoid falling into the 'arrival fallacy' trap
  • What needs to change in order to arrive ALL the way to your goal (*especially, if you're an emotional eater)
  • What needs to change in order to maintain your desired weight loss results once you've achieved them.

LISTEN NOW

Feb 6, 2023

In this Advanced Techniques Series I'm sharing and featuring concepts that will revolutionize your weight loss results AND completely up-level your experience in this area of your life (weight/food).

The change will happen * IF * you apply and integrate these into your life.

Listen Actively.
Take Notes.
Put into Action.

LISTEN NOW

ps. Need support putting these Advanced Techniques into action and FULLY integrating them into your day-to-day decision making?

JOIN ME inside my Last 10 Program:
www.brendalomeli.com/thelast10

Jan 30, 2023

This week I have a very special guest on the podcast.

MY Life Coach.

We share with you a very intimate conversation about we believe are the necessary (and most brilliant) KEY INGREDIENTS for guaranteed breakthroughs and transformation.

LISTEN NOW.

Jan 23, 2023

I recently had a client ask me...

"Brenda, how have you been able to maintain your 80 pounds weight loss through starting and growing your business?"

MY ANSWER is in this podcast episode.

Listen to learn:

  • How I navigate new and bigger challenges without emotionally over-eating at the end of the day to take the 'edge off'.
  • How I navigate high-demand, high-stress, high-emotion situations without overeating or gaining weight.
  • How I maintain my 80 pound weight loss (*including my 'Last 10' pounds) while taking on even my biggest, most challenging goals.

LISTEN NOW

ps. Earlier podcast episodes mentioned throughout this episode include the following:

Ep #278 - Emotional Courage
Ep #241 - The Full Sit
Ep #204 - Walk it Out
Ep #197 - Board of Directors
Ep #175 - Feelings Download
Ep #174 - Emotionally Tired
Ep #132 - Favorite Strategy for NOT Emotionally Eating
Ep #62 - Emotional Courage & IQ
Ep #39 - How to use your emotional eating to STOP emotional eating.
Ep #3 - Manage stress and overwhelm without Stress Eating.
Ep #306 - Grieving Identities

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