Getting Real about Weight Loss

by | May 10, 2023

Holy crap, all of a sudden, it’s May! Weren’t we just in January? 

I’ll be honest, for most of my life, I dreaded this time of the year. Even though it’s beautiful outside, the grass is green, and the flowers are blooming. All I could think about, I’m gonna have to wear a bathing suit or shorts soon because it’s gonna be hot. I would always be the first kid wearing sweaters in August, when the back to school clothes came back. I was just like, Yeah, I’ll just cover my body up. So rather than spend all summer in a sweater, why don’t we work on feeling good right now? 

No matter where you are in your journey, know this, we’re always going to work on ourselves. There might be a voice that you’re noticing, where it’s never enough. 

When we’re trying to;

  • Lose weight, 
  • Get “toned up”,
  • Feel better in our clothing,
  • Wear a smaller size,
  • Look better in the mirror. 

Left unchecked, we will always be sort of in this chasing lean cycle, always chasing a number, a size, a feeling. It’s like chasing the thrill, chasing love, chasing that thing that’s out there just a little bit further than our arm’s reach. We’re never satisfied. We never think we arrived. 

I do have a full on list I’m going to share with you because, as you know, I want to make weight loss easy. I want to make it simple. I want to make it doable for you. This comes from a framework I shared just last week, inside the real weight loss challenge. It’s a 14 day challenge. I ran it in October. I just ran it in mid April. If you missed it, that’s okay. There’s a lot of different opportunities to work with me. 

The Real Weight Loss Challenge is based on the pillars of Self Made. 

Condensed, those pillars really are about:

  1. Flexible eating. 
  2. Hormone friendly fitness. 
  3. The tools to reframe when we come into obstacles and challenge how to always get ourselves back on track. 

That obviously involves thoughts and feelings bullsh*t that sometimes we don’t want to deal with. 

Dieting is very surface level. It’s comfortable and it’s familiar. Many women, including yours truly, are very comfortable dieting. In fact, dieting is much easier than this idea of flexible eating, flexible nutrition, or even flexible dieting. It sounds like just do whatever I want and hat is simply not true. I’m gonna break it down so that you walk away today with actionable items, because that’s what matters most. 

I do have Self Made, which is a 90 day coaching program that is personalized, has lots of one on one attention, and even has a 30 day Quickstart success guide. If you feel clueless and lost about what to eat, we got you covered. Until that moment, I want to get you started on your weight loss immediately.

I broke out all of the pillars that I work with and I broke them out even further. I’m gonna go through each one of them. I want to start with one very important thing before I get into the pillars. In regards to your weight loss goals, you want to be very clear with what you want and why you want it. I know this sounds like Captain Obvious, but I think as adult women, we’ve been walking around for decades with this, I need to lose weight, I shouldn’t lose weight, I should weigh less and it’s not very clear. 

Do yourself a favor, as soon as you can get to a notebook, a piece of paper, a sticky note, whatever and write down;

  • What is it that you really want? 
  • What are these goals? 
  • What does it look like?
  • Are we really looking for a number, a size, a feeling, a specific kind of aesthetic? 
  • How will you know when you’ve arrived?  
  • What are we looking for? 

There is no right or wrong answer. 

My last episode was all about the scale, basically how I don’t use it. I think it’s just inconsequential. I had somebody email me and they were very favorable about the podcast and nice to me, but they were like, my scale makes me happy. More power to you if your scale makes you happy. I’m not God. I can’t tell you you’re wrong or I’m gonna take it away from you. We all get to pick and choose exactly what we want in this lifetime. 

For you to get to a goal and to get results, you have to sketch it out. You need to give your brain direction. Right now, your brain is like a rudderless boat, kind of going in a circle on the lake of weight loss. It’s just kind of floating around. The keto wind blew it over to Weight Watchers, then blew it back to low carb. 

What happens when we become very clear on our goals? It’s like setting the rudder. Here’s the direction. Here’s where we’re going and we’re off. That’s one very powerful thing you could do. You could get to work right here. 

If you’re willing to go ahead and commit in writing to exactly what you want. I’d love to know what that is. I’d love for you to message me. I’d love for you to find me on Facebook, or find me on Instagram, Bonnie Lefrak. Tell me what your goals are. I’d love to know. So let’s get to it.

I broke out food into two categories. Food as my basic standard and then food tips because if I don’t give tips people get mad. People are like, just tell me what to eat already. 

Basic Food Standards

1) Physical hunger versus emotional hunger. 

This is going to be critical for your long term weight loss. If we’re unable to differentiate or we’re unwilling to differentiate, we’re going to struggle with our weight. I would say a lot of what we do as humans is we emotionally eat because food tastes good. Our brains like rewards, and it makes perfect sense. 

I want to throw in this little nugget. When I think about physical hunger, I rarely use the word satisfied. I just think it is a very tricky little word, satisfied. I don’t eat until I’m satisfied. You know why? Because my brain is never satisfied. I noticed that. 

Eating till I am no longer physically hungry, sometimes that requires slowing down checking in with my body. Have I had enough of this food? I’m full. On a scale from one to 10, I don’t really want to eat past six or seven, 10 being stuffed and regretting the decision to keep going. I think six is probably pretty good. You get to decide what that scale looks like for you. 

Sometimes when we’re eating, we’re zoning out, we’re mindless. Often food is just filling the void in our life. We’re literally filling the void, the emptiness, the loneliness, the boredom, the unworthiness. Being mindful of physical hunger versus emotional hunger is a game changer.

If you want to lose weight and keep it off for life, like I know you do, that’s a game changer. Doing that every single day, every time you sit down to eat. Slow it down and figure out if you’ve eaten enough to satisfy physical hunger. Then get really patient with yourself when you have the urge to eat for emotional hunger. Figure out where it’s coming from. 

I started to notice the word satisfied was interesting if I ate something like a meal. I had, whatever it was, and I felt like it wasn’t satisfying. It wasn’t that good. I don’t know what it was supposed to do for me. It didn’t ring my bell. I felt that then I was thinking about what else I could eat? What in the house would be more satisfying? So watch out for the word satisfied, or what it might mean for you. 

2) Plan ahead and plan for obstacles.

You have to be really intentional with planning. That’s another huge takeaway. It takes practice. Your brain will want to resist planning. It also allows you the flexibility to plan for wine with your friends or plan for birthday cake. You get to plan in advance rather than feel like you fell off the wagon. Somebody offered me wine and I couldn’t say no. That whole thing.

Planning ahead puts you back in the driver’s seat. 

3) Staying consistent versus being perfect. 

Consistency is kind of like just a b minus every day. Or it could be I’m an A today and it’s okay if I’m a C tomorrow. Those will even out over time. I don’t have to be an A or an A plus every day to lose weight. I just can’t quit. That’s pretty much it. 

If I get sick or something happens that takes me out of the game and I get a couple F’s or a D. Okay, as long as I don’t quit. I come back and I get a C or I get a B minus, I get an A minus, I get a D plus. I’m still in the game. 

Food Tips 

1) Big ass salads are life.

There are times there are meals, especially like a dinner, where you sometimes just want to put your fork in your mouth 100 times. Sometimes you do need more volume. You need to eat more. You need more fiber, more chewing, and that’s okay. 

The big ass salad is literally a ginormous bowl filled with lettuce and all the vegetables that you like. Sometimes chopping these things up is key. I mean, even chopping the lettuce. Chop it all smaller. If you have cucumbers, tomatoes, celery, carrots, whatever it is you can then put in, even cooked vegetables. You can put in your warmed protein and chop it all together. Add some salt, and it is so flavorful. 

 This is going to vary by person. Some of you might not like that, some of you might not want your protein warm on the salad, but I think it’s tremendous. Think about when you go to a restaurant and you get a chicken kebab salad or steak house salad. Oftentimes those proteins are warm and it makes everything taste delicious.

When I create a salad at home, I always think about the ones I get at a restaurant. What makes them special? Sometimes it’s the added chopped up beats or the Craisins or sunflower seeds. Sometimes it’s just one or two different ingredients that I don’t normally use, but that I can easily get at the store. 

You might want to make a list of all the items that you would enjoy in a salad and just keep it handy. Sometimes we forget and our brain says, I don’t know what to eat. I don’t like anything, I’m so bored. If I have a list of all the things that I could mix and match into a salad, it’s like creating a salad bar in your house. Your family might even get into it. 

2) Protein at every meal or snack.

It doesn’t have to be a ton of protein. For example, if you really want an apple, even if it’s only a protein bar that you have access to, I’d rather you eat half the protein bar and an apple. Just to anchor the carbohydrate so that we’re not spiking our blood sugar and having this whole event where insulin gets spiked. It’s not this huge thing, an apple isn’t necessarily the same as a jelly doughnut or a bag of sugar, but our body is so adept at saying there’s sugar in our system and we have to do something with it. When we eat protein. We’re still getting a spike, but it’s just going to be less insulin. 

3) Carbs do not make you fat. 

Carbs hold water, and water weight weighs something but carbs do not make you fat. Overall, if you’re looking to lose weight and keep it off, we’re looking at total calories taken in. A lot of calories that we take in are not from physical hunger, but from emotional hunger. So see, number one. 

That’s basic food standards and food tips. 


When I get into fitness, I really think about hormone friendly fitness. Most of my clients are female, 39 to 59 plus, that’s where I’m at. You’re not 20 and you don’t have the same hormone response as you did. I don’t want to go into adding more stress into my life or my body. 

1) Walking.

I want to walk. I mix this up, sometimes I would do maybe a harder walk a faster walk. Sometimes I do more leisurely walks where my body is not being stressed out. It’s good for my brain. It’s good for my body. Yes, you burn calories, but I don’t do it necessarily just for the calorie burn. I do it so that I stay active and functional. 

I get my 7500 to 10,000 steps a day. It’s really good for blood sugar balance. It’s a winner. If there’s one thing you do, it’s walk. 

2) Strength training. 

Strength training is very important. Period. End of sentence. 

If you’re female, you want to strength train. Do you have to go to the gym every

day? Hell no. Do you have to go the gym every other day? Hell no. Could you go to the gym twice a week? Sure. Could the gym be also in your house? Sure. It could be 10-15 minutes, twice a week. 

Start where you’re at. If you’re not strength training it makes no sense to think that I’m going to strength train an hour a day, five days a week. It’s just not going to work that way. But strength training is very key for you to preserve and build muscle mass. 

Many of my clients tell me that they want to look toned. They want to have muscle definition. My question is, do you do any kind of strength training? Because if you want that aesthetic, if you want that look, that would be important. 

As you’re losing body fat, we’re going to lose some muscle mass. So it does make sense that we want to preserve muscle mass, build muscle mass, and make sure that we don’t try to lose weight too fast and lose our muscle. 

3) Stop trying to do it all.

When I think about hormone friendly fitness, I think what could be really impactful for you to get started on your weight loss, or at least to know and carry in your heart of hearts, is that you don’t have to do so much. 

  • Stop trying to do it all. 
  • Stop trying to make every workout be a high intensity workout. 
  • You don’t have to PR at every workout. 
  • You don’t have to do CrossFit 22 times a week. 
  • You don’t have to run a million miles. 

There is a difference between really enjoying something and really thinking I have to do this in order to burn calories or burn off what I ate or to be a certain body type. 

What happens is that we start actually;

  • Getting injured, 
  • Having trouble sleeping, 
  • Degrading, 

That’s not going to be helpful for your weight loss, especially if you start creating inflammation. I’m talking about the injuries you can see or feel, but you could also have internal inflammation. 

We don’t need to work that hard. You don’t. To lose weight and keep it off, especially if we’re going to be doing this for a lifetime, it’s all about sustainability. I’m assuming that you’d like to stay active, and you’d like to have a good quality of life forever and ever. When we try to go balls to the wall, we’re going to burn out. That’s what’s going to happen. It just does not work that way. 


When I really break out everything into the pillars of weight loss, you can’t not talk about feelings. I mean, you could try, you could be like me and be like f*
ck your feelings. But that is like holding a beach ball underwater. You can push the beach ball down, and you could probably keep it down for a little while, but that beach ball is gonna pop up. Then you push it down again, and it pops up. It keeps on coming. You know why? Because we have a human brain and the more we try to push the beach ball down, the more we try to resist the feelings. The more we try to just put our head down and grit and willpower and you know, diet, diet, diet, diet, diet and do all those things. Eventually, not only is the beach ball gonna pop up, it’s going to pop you right in the face, too. We’ve all had that happen. 

1) Weight loss and weight loss maintenance is 95% the mental game.

Is it 94%? Is it 96%? It’s over 90% mental if especially long term weight loss. 

What I mean by that, here’s an example. If today, I ended up eating pizza that I didn’t plan on. I could beat myself up, tell myself I failed. Tell myself how much I sucked and say, F*ck it. That’s it. It’s over. I quit. Why bother? It’s not good. Now I ruined the day. I ruined the week. I’ll have to start over next Monday. That’s what I’m talking about, is that we do this to ourselves all the time. Whether it’s all or nothing thinking or people pleasing or perfectionism or just the Inner Mean Girl. 

The constant negative self talk. That’s the kind of stuff that makes weight loss not happen. It stalls weight loss, it stops it in its tracks. It basically runs your life. Knowing how to guide your brain, knowing how to feel your feelings, is the secret sauce to weight loss. I’m telling you, I get it. Nobody wants to buy mindset. Nobody wants me to coach them on their worthiness. I get it. I don’t even want to coach myself on my worthiness. I spent all weekend freaking out about it. It doesn’t have to be that way. I think you have to be honest and be like, you’re right. I obviously would eat if I’m stressed, bored, angry, lonely, tired, or whatever. 

That’s all that emotional piece. It doesn’t go away because you get better macros. It doesn’t go away because you start doing keto. There is no diet or plan or program with the foods to eat and the foods to not eat that overrides that part. That’s the part you have to do. You have to wrestle your brain, like a greased pig, into submission. Sometimes it’ll feel like that. 

2) You will not be happy just because you reach a certain weight.

You just won’t. You could be at your ideal weight in your head. No super hot bod and still be unhappy. Life is 50/50. We’re not going to be happy at a certain weight. The next day, your weight could be different anyway. 

For us to hinge our; 

  • Happiness, 
  • Success, 
  • Confidence, 
  • Pride, 
  • Worthiness, 

On a number is just ludicrous. 

It’s making us crazy. It’s like a dog chasing its tail. 

3) Mindset to practice. 

We don’t have to make a big deal about feelings, tell me all your feelings, kumbaya, and let’s hug it out. Believe me, I’m not like that. Self Made is not like that. 

There are moments, when I, as a coach or my clients do have aha moments. We do have these times where we’re like, Whoa, I didn’t see that coming. That’s fun. That’s great. Overall, we just all practice and all coach ourselves.

 Learning the tools and how to manage your mind is like the gateway. It’s like the key that opens the door to your success. Whether you like that answer or not, I believe it to be the truth. 

F*cking hormones. 

When I initially created Self Made it was actually a program called the Fat Loss Fix because I love the letter F. As you know, I love to swear, apparently, thank you for the E rating. My kids have F names and I love alliteration.

The Fat Loss Fix. My pillars of my program were food, fitness, feelings, f*cking hormones and future self. As the program changed, and I became a better coach, I got coaches to work with me who are also amazing coaches. We just refined the program over and over and over and it got better and better. I started to take that five F formula, and I just condensed it down to talk about what we do. The flexible eating, the hormone friendly fitness, learning how to reframe the idea of the feelings, and hormones.

Sometimes when we think about hormones, especially if you’re female and you’re 4050s, you think about menopause. You think about the sex hormones. You think about the declining testosterone, progesterone, estrogen and DHEA. Everything’s in decline. That’s kind of what we tend to think about when we think about hormones. 

In reality, there’s a lot of other hormones that are actually more powerful. You can’t live without insulin or cortisol. Those hormones really do have a lot to do with your testosterone, estrogen, progesterone and your thyroid. I like to think about hormones, like dominoes. If you tip over one of those dominoes in some direction, it’s probably going to take some other dominoes out with it. That’s how I look at hormones. There are constant reverberating effects like a ripple effect. 

When I look at hormones, and especially with women who feel like their hormones aren’t cooperating or that their fat loss is being stalled by some type of hormonal imbalance, they’re probably not wrong. Fat loss is a hormonal event. I have to have the hormones and neurotransmitters. I have to have my body optimally performing in order to lose body fat. If my body has other things going on, a lot of stress for example or an injury, my body is going to prioritize other things instead of fat loss. 

What can a woman do in order to optimize her hormones? 

We can know how we feel. We might feel;

  • Tired most of the day.
  • Foggy or groggy or fuzzy. 
  • Like our memory is that sharp. 
  • Forgetful. 
  • More irritated than normal. 
  • More awake or wired at night. 
  • We fall asleep as soon as we sit down on the couch. 
  • That our skin breaks out.
  • That we have not great digestion and we’re constantly gassy or burping or food doesn’t digest that well. 

There are signs and signals that you might have something going on hormonally or with your gut or with your neurotransmitters and you can take some action even before you see a doctor. 

1) Sleep. 

Sleep is something that we can control. I get it that if you’re a third shift worker, if you work overnight, that is more challenging. You’re fighting human nature. The natural circadian rhythm where we are diurnal, as humans. That just means that we’re programmed to wake up as the sun comes up. Our cortisol starts to rise. As the sun sets our cortisol should go down. 

How to work on sleep is really, just like you would do it for a child, set a sleep schedule. This is when I go to bed and this is when I wake up. Try to do that seven days out of the week. If I have to get up every single day at 630 in the morning, maybe I will sleep till 730 on Saturday. Sure. I don’t want it to be so wild that every day is a different time I wake up. I wake up super, super, super early, like at four in the morning to go work out and I’m so overtired that on the weekends, I sleep till 10am. I get it, women are very busy. Sometimes we do have to do those early morning workouts. 

Keep in mind, if you aren’t losing body fat and/or you’re not getting good sleep, getting up early to lift a lot of weights or go for a 10 mile run, might not be optimal right now for where you’re at.That doesn’t mean you couldn’t come back to it. If you have any ability to work out later in the day and actually work on getting quality sleep, that is what I would do. 

2) Stop grazing and snacking all day. 

The hormone I’m really referring to here would be insulin. Every time we’re eating, we’re calling on insulin to go do something with the food. We can’t eat and then not. The food has to go somewhere. It is processed and it becomes viable fuel for our body. But if I don’t need the fuel, the fuel is gotta go somewhere. can go to my muscles. It can be stored in my liver for easy access. Then whatever I don’t really need would probably go into my fat stores. 

If I’m snacking all day long, it just becomes this constant spiking of blood sugar and insulin. I’m not really doing myself a favor and creating a hormone friendly environment for fat loss. 

Think about;

  • Do you need to set mealtimes? 
  • Are you eating three meals or four meals a day? 
  • Is it three meals and a snack? 
  • Is it three meals and two snacks? 

Sometimes snacking is all about habits, so I would just question if you’re just throwing in a ton of snacks, is it because you’re used to doing that, or you’re actually hungry? 

3) Reduce mental and physical stress. 

One way you can do that is to look at is there physical stress that you’re not taking care of.

  • Do you have injuries, that you’re not taking care of?
  • Constant pain that you haven’t had looked at? 
  • Are you told by your doctor that you have high cholesterol?
    • Or high triglycerides? 
    • Or high C reactive protein? 
    • Or low vitamin D? 

There’s things that could be creating internal inflammation, which is a physical stress and that you would want to take care of. 

If you have injuries, take care of it. I know nobody likes to go to the doctor. I get it,  I’ve had my share, but you want to figure out what it is or what it is not. There are a lot of different places you can go if your doctor has exhausted all answers for you. I have a lot of clients that will go to physical therapy, manual massage, acupuncture or a chiropractor. There’s a lot of different things you can do. But you do want to take care of that and it is going to help you in terms of mental stress. 

One of the things that you can do is to figure out what is happening if you are finding yourself constantly ruminating, I know that probably falls under feelings. When we’re constantly ruminating, we’re just creating a lot of mental stress. It’s going to keep you up at night. In fact, that’s like the number one thing that keeps people up at night, besides physical pain is mental stress of ruminating. 

Overall, when I think about hormones, I think it is really important to listen to your body and advocate for yourself. I know sometimes that’s hard. Sometimes we have physicians who aren’t listening to us, and that’s difficult. Sometimes we do have to spend some extra time, energy, and money to find the right experts to help us. I have been on that journey. I am glad I had that journey. It was hard. I ran into a lot of unhelpful doctors, people who didn’t run the tests that I wanted, or just were not helpful. It gave me more information and I did more research. I learned more and I spent my time, energy and money to go to the experts. Everything that I went through actually helped me turn around and help you. So I’m happy for the challenge. I am happy for the obstacles. It made me who I am today. I also want to shortcut your aggravation. One of my missions is to help you not spend 5 or 10 years not getting answers. 

4) Future Self 

I think this one is also hard for people. Everybody thinks weight loss is just food and fitness. 

  • Tell  me what to eat? 
  • How much should I eat? 
  • How much protein should I eat? 
  • How many grams of carbs should I eat? 
  • What’s the best time to eat that?

I get it. That’s our brain trying to make weight loss be a simple formula. Just a + b + c = D. 

Our brains want it to be; eat less, move more. Then I’m all set. Really, when we look at weight loss and long term weight loss, it is more complicated in some ways, and less complicated in some ways. Much more nuanced. It’s very different for each person. There is not one answer. One right way to eat. 

Even in my program, Self Made, we do a 30 Day Quick Start. It’s a fast start plan to make it easy and involve less brain cells. But each woman who does that 30 day plan is still making it her own right. She’s still figuring out, oh, I don’t need three meals and two snacks. I only need to eat three meals a day. Or I need to move these meals around. Or I don’t eat you know, this, or XYZ, and so on and so forth. You get what I’m saying.

Future self is the last piece of the puzzle. It’s kind of like, act like the person you want to become. That’s really what the future is, that’s what this whole idea of this future self is. 

When we spend our whole lives dieting, and needing to lose weight or wanting to lose weight, we’re never approaching weight loss as if we’ve already gotten there. That’s just a mental construct, right? It’s just a mental switch. 

What I mean by the future self is to take actions from the place of who you want to be, versus where you think or who you think you are right now.

  • If I am a struggling dieter. 
  • I consider myself a struggling dieter. 
  • I’ve always struggled as a dieter. 
  • I’ve always struggled to lose weight. 
  • It’s been really hard and really painful.
  • I’ve never gotten to where I want. 
  • I’ve always been frustrated. 
  • Always been dissatisfied. 

Guess what? That’s the story. That’s where my brain is at. That is who I am. That is my story. As if I’m walking around holding a big sign that says struggling dieter, like that’s the identity piece. 

Future self is about going from a struggling dieter to the identity of;

  • A successful weight loss person. 
  • The transformation. 
  • The person who no longer struggles. 
  • Somebody who feels very calm, confident, self assured and very worthy of her weight loss.

That’s what that future self piece is. 

I try not to make it to woo hoo, or to out there or sort of outside your grasp. I think if you just think about who you would want to be. What pain would we be solving? If I solve the struggle, I solve the frustration, I solve the pain of feeling like I’ll never lose weight. I don’t know how to lose weight. It is too hard. I’m just switching that identity. 

Think about reverse engineering the goal. I did this inside Self Made. It was a really fun activity. We did imagine that you’re at your ideal weight.

 Imagine you’re at your ideal weight and then you’re going to tell me, 

  • How did you get there?
  • What did you do? 
  • What didn’t you do? 
  • What did you do when it got hard? 
  • What did you do if you got injured? 
  • What were some of the things that you learned? 
  • What tips could you share with me?

You’re just putting yourself in the future right now. 

5) Be willing to change. 

We think sometimes, I’m willing to change but then we’re not. It’s not because you are being stubborn or adamant or you’re not flexible enough. It’s just our brains really are about protecting us. They protect us from failure, embarrassment, making a fool of ourselves, and all the things. Just like a young child is afraid to try out for baseball because they don’t want to look like a failure. What if they don’t make the team?

Changing the way we lose weight, changing the way we approach food, changing the way we approach everything in our lives. It can be scary. I think it is hard to go from dieting and restricting into this idea of being flexible. It took me a really long time to get there and yet, here I am doing it, teaching it, and helping others with this process. It is worth it. It takes a little time, but it is just a mindset switch. It’s just being willing to consider that there’s another way to lose weight and keep it off. I’ve put all of this together inside of Self Made. 

I wanted you to walk away today with actionable things. Even if it’s just going right back to the very beginning, and getting really clear on what it is you actually want. It will help you then know where you’re going. Then you can reverse engineer from your future self. 

You’ll never know about your future self if you never give her a map to get there. I say all of this and put it all out there to show you. This plus much more is available inside Self Made and I’ve opened the doors for May. 

I think May is an exciting month because it’s that nice warm air. We’re getting ready for summer. For most of my clients and my friends, including myself, as much as we like summer and summer vacation and you know taking it easy by the pool. It is a time of waking for a lot of people where we’re off our routine. We’re off our schedule. Even if we’re still working. The kids are not in school or you’re taking more vacations or you go away for the weekend. You have more social events, you’re going to weddings and graduations. You’re going to have more opportunities to eat and drink. 

I want to tell you, you can get started right now and still enjoy your wine and still enjoy the pizza and still enjoy the ice cream, but not gain the 10 or 12 pounds that you would normally do over the summer. I invite you to connect with me. Let’s talk about Self Made. I’m here for you to answer any questions and I hope you have a wonderful week!


Is your “summer bod” ready? Summer is right around the corner. It’s beautiful outside! The grass is green and the flowers are blooming. But all you can worry about is the fact that bathing suits and shorts season is looming around the corner.

Rather than spending all summer wearing a sweater, why don’t we work on feeling good NOW? Dieting is very surface-level. It’s comfortable, and it’s familiar. It leaves us in this cycle of always chasing a number, a size, or a feeling. You are quite simply just chasing the thrill.

But… If you want to lose weight PERMANENTLY, you need to go deeper and make some decisions about who you want to be and get to work. Rule #1 of permanent weight loss- No matter where you are in your journey, you’re always going to work on yourself. Rule #2 of permanent weight loss- Learn how to implement flexible eating. Let’s get into all this and more in episode 47 of Unf*ck Your Weight Loss NOW!


Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Self Made, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on. Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience.

Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you unf*ck your diet brain.

She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

Connect with Bonnie:

Facebook Group- https://www.facebook.com/groups/707942356603835

Instagram- https://www.instagram.com/bonnielefrak/

Website- https://bonnielefrak.com

Application- https://bonnielefrak.com/application

Email- bonnie@bonnielefrak.com

With Bonnie Lefrak


Weight Loss Without The Bullsh*t