UNF*CK YOUR WEIGHT LOSS

Bonnie Lefrak
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  • HEALTH & FITNESS
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UNF*CK YOUR WEIGHT LOSS
UNF*CK YOUR WEIGHT LOSS

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Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes! In this podcast, we'll work on why we don't keep weight off, saying no, and ending the undereating, over-restricting, and over-exercising state of mind. We’re going to be saying NO to hating our bodies, burying our feelings, obsessing about the scale, comparing ourselves to everyone else, and shit-talking to ourselves. Instead, you're going to lose weight because you're going to eat when you’re hungry. I am here to help you figure out who you are and love her no matter what.

  1. 6 DAYS AGO • SUBSCRIBERS ONLY

    Weight Loss During Stressful Times

    Stressed out? Same.  Anyone else feeling the holiday chaos creeping in? Halloween’s barely behind us, Thanksgiving’s around the corner, and let’s not forget the time change to throw us off even more! This time of year can make it way too easy to put self-care and goals on the back burner. As a coach, I get it. You’re probably expecting me to say, “Snap out of it and get back on track!” But here’s the truth... Sometimes, we just need to take a moment to recognize the stress, the overwhelm, the “all-the-feels” spiral we’re in. Those feelings are real, and acknowledging them is powerful. Ignore them, and they’ll just keep simmering. In this episode we'll talk about "Weight Loss During Stressful Times." It's time to talk about navigating stress without abandoning your goals. Because even in the madness, you’ll land on your feet. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    29 min

  2. 30 OCT • SUBSCRIBERS ONLY

    Can You Eat Candy And Lose Weight?

    Can you eat candy and still lose weight?  The answer might surprise you... Yes—you can eat candy and lose weight! But here’s the catch: it’s all about boundaries, not just free-for-all “food freedom.” Halloween candy’s been staring us down in the grocery aisles for weeks, and as tempting as it is to dive in, there’s a better way than letting Halloween open the floodgates for an endless holiday binge-fest. In this episode, I'm covering exactly how you can enjoy sweets, without spiraling. And yes, we all know the cycle—Halloween rolls in, then Thanksgiving, then Christmas... and then we’re in January, wondering where we went wrong. Here’s the truth: food freedom, moderation, intuitive eating—these aren’t excuses for ignoring boundaries, but tools to help you enjoy life’s treats without losing control. It’s possible to have non-negotiables with food and still embrace the holidays fully. Ready to feel empowered to eat a piece (or two) without guilt? Let’s ditch the holiday spiral and set ourselves up for success starting with this episode. _________________________________ Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes. Learn more about and join The Society at https://bonnielefrak.com/self-made-society/ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    33 min

  3. 23 OCT • SUBSCRIBERS ONLY

    How Much To Eat For Weight Loss

    If you’ve ever wondered, “How much do I need to eat to lose weight?”—you're not alone. And honestly, I wish there was a simple, one-size-fits-all answer. But the truth is, there’s not. Sure, there are ballpark figures, and calculators online that can give you a rough idea based on your age, height, weight, activity level, and goals. But most of us don’t actually know our body composition well enough to get those numbers just right. And let’s face it, the only 100% accurate way to find out? An autopsy. And by then, it’s too late to reach your body goals, right? So, what do you do? I’m a big fan of a moderate calorie deficit. No starvation diets, no crazy extremes—just a balanced reduction in the fuel you’re taking in so your body can start using the fuel it already has stored AKA body fat. It’s not about guesswork or chasing after the lowest number on the scale. It’s about creating a sustainable approach that works for you. Because, at the end of the day, the only way to lose weight (aka body fat) is to take in fewer calories than you burn. It’s science. But how you do that, and how you feel doing it, is completely up to you. Ready to learn more about how much to eat for weight loss? Listen now. _________________________________ Learn more about and join The Society at ⁠https://us06web.zoom.us/j/89522050414⁠ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    28 min

  4. 16 OCT • SUBSCRIBERS ONLY

    The F*cking Truth About Your Weight Loss

    Want to know the f*cking truth about your weight loss? I’d be doing you a HUGE disservice if I didn’t just tell you the fucking truth about your weight loss… so I’m bringing straight facts. Starting with this one... What you're really looking for isn’t just weight loss—it’s FAT loss. Even if you’re like, “No, Bonnie, you’re wrong! I just need the scale to say 119 because that’s what I weighed in 10th grade.” Sure, whatever you say. But deep down, I KNOW you want more. You want to live a long, healthy life. You want to be strong enough to get up and down without falling apart. You want to be independent. And guess what? That means muscle. That means health. So let’s stop playing. The fucking truth about your weight loss is that it’s not just about seeing a smaller number on the scale. It’s about building the strength, muscle, and health that will keep you thriving for years to come. Let's get more into the f*cking truth about your weight loss on this episode. Listen now! _________________________________ Learn more about and join The Society at https://us06web.zoom.us/j/89522050414 Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    23 min

  5. 9 OCT • SUBSCRIBERS ONLY

    How To Lose Weight Consistently

    How Can I Lose Weight Consistently? That's the million-dollar question. Consistency is key, right? It’s something that comes up time and time again when people ask, "Why can't I lose weight?" or "What’s holding me back?" The truth is that consistency is the foundation for lasting change—just like it is in your job, business, or relationships. You have to keep showing up to get results. Want a strong marriage? You show up consistently. Building a successful business? You stay dedicated The same goes for weight loss. But here's the thing: consistent doesn’t mean perfect. You don’t have to be everyone's idea of perfection. You don't have to get everything right 100% of the time. You're human, and life happens. What matters is showing up for yourself, even when life feels out of control. The goal is to keep moving forward, even if it’s imperfect. When you focus on consistent actions over time, that’s when you unlock the lasting results you’ve been searching for. So, how can you start? Show up, be kind to yourself, remember that progress, not perfection, is what counts, and listen to this episode so you can learn more about how to lose weight consistently. _______________________________ Sign up for The Real Weight Loss Challenge ⁠⁠⁠⁠https://bonnielefrak.com/real-weight-loss/⁠⁠⁠⁠ Be part of Bonnie's Free Facebook Community ⁠⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    31 min

  6. 2 OCT • SUBSCRIBERS ONLY

    Your 90 Day Metabolic Makeover

    You can work on your metabolism any time of the year! MIC DROP...I know.... We’re staring down the fourth quarter of 2024, and that means we’ve got just 90 days left to until 2024 comes to a close. So with the next 90 days in mind, I want you to ask yourself... What are you achieving before the clock strikes midnight on December 31st? Now...let’s use that to reverse-engineer your success! Listen, I know how human behavior dances around workouts and eating habits. We’ve all seen the pattern: as the seasons change, so do our weight-loss journeys. For some, summer brings parties and late nights, leading to a few extra pounds. Meanwhile, others kick it into high gear come fall and winter. The truth? Not everyone follows the same calendar! As the days get shorter and we gear up for the holiday festivities, don’t fall into the trap of seasonal weight gain. It’s easy to think that when the leaves turn, so does our metabolism. I’m here to tell you: You can work on your metabolism whenever you damn well please! In this episode, I'm discussing how you can take a 90-day window at any point in the year and work on your metabolism. It just happens to line up with this last quarter in 2024. Ready? Listen now! _______________________________ Sign up for The Real Weight Loss Challenge ⁠⁠⁠https://bonnielefrak.com/real-weight-loss/⁠⁠⁠ Be part of Bonnie's Free Facebook Community ⁠⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    44 min

  7. 25 SEPT • SUBSCRIBERS ONLY

    Your Weight Loss Challenges Solved

    Want to Solve Your Weight Loss Challenges for Good? It all starts with YOU. Here’s the truth... It's not about what diet you try next, or which workout plan you follow—it’s about what inside of you needs to change for you to finally reach your goals. You see, we’re drowning in information—podcasts, books, influencers, doctors, nutritionists. Sure, we can absorb all that knowledge about weight loss, but at the end of the day, no amount of external advice will fix what’s going on inside if you’re not ready to change. How many times have you thought, “I’ll be happy when I hit that magic number on the scale”? But losing weight alone won’t magically transform you into a different person. Sure, you might see the number drop, but if nothing changes internally—your mindset, beliefs, and patterns—you’ll just keep bouncing between weight loss and regain. What if the shift you really need isn’t on the scale? What if it’s in your head? In the beliefs you’ve clung to for decades? Something inside of you has to shift for lasting, sustainable change. Not just your body composition, but the way you think about weight, success, and yourself. It’s time to ask yourself the tough question: what inside of me needs to change to finally reach my goals? Because the real transformation happens when we shift from within. We're talking about all this and more in this episode. Listen now! __________________________________________ Sign up by 9/30 and get The Real Weight Loss Challenge for just $27⁠⁠https://bonnielefrak.com/real-weight-loss/⁠⁠ Be part of Bonnie's Free Facebook Community⁠⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    37 min

  8. 18 SEPT • SUBSCRIBERS ONLY

    What To Do When Your Weight Loss Hits A Stall

    Let’s talk about the most frustrating part of any weight loss journey: the dreaded plateau. You’re doing everything right—eating well, moving your body, showing up every day—and yet, the scale just. Won’t. Budge. It’s infuriating, right? You start questioning yourself, your progress, and whether all that hard work is even worth it. Here’s the truth... Weight loss stalls are normal. Your body is literally doing its main job—keeping you alive. But when you're working so hard and still feel stuck, it can mess with your head, your motivation, and even your self-worth. So, what do you do when your weight loss hits a stall? I am breaking it all down in this episode. I'm covering the why behind these plateaus and how to move through them without losing your mind. You’re not alone in this—trust me. If you're ready to hear the truth about plateaus (and how to break through), listen now. __________________________________________ Sign up by 9/30 and get The Real Weight Loss Challenge for just $27⁠https://bonnielefrak.com/real-weight-loss/⁠ Be part of Bonnie's Free Facebook Community⁠https://www.facebook.com/groups/FoodFitnessFatLoss

    26 min
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Trailer

About

Listen now to my top ten episodes and subscribe for full access to the vault of episodes and all future episodes! In this podcast, we'll work on why we don't keep weight off, saying no, and ending the undereating, over-restricting, and over-exercising state of mind. We’re going to be saying NO to hating our bodies, burying our feelings, obsessing about the scale, comparing ourselves to everyone else, and shit-talking to ourselves. Instead, you're going to lose weight because you're going to eat when you’re hungry. I am here to help you figure out who you are and love her no matter what.

Information

  • Creator
    Bonnie Lefrak
  • Years Active
    2022 - 2024
  • Episodes
    125
  • Rating
    Explicit
  • Copyright
    © Bonnie Lefrak
  • Show Website
    UNF*CK YOUR WEIGHT LOSS
  • Provider
    First Response Fitness INC

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