Episode 175: Surviving the Holidays: Conquering Sabotage and Criticism with Grace
Back on Track: Achieving Healthy Weight Loss
Release Date: 11/18/2024
Episode 186: Breaking Free from Emotional Eating: Mindset Shifts & Strategies with Dr. Aalia Al-Barwani
Back on Track: Achieving Healthy Weight Loss
You don’t need to eat less; you need to eat right. In this episode, Dr. Aalia Al-Barwani, a physician and certified NLP coach specializing in helping women transform their relationship with food, their bodies, and themselves, said that she combines medical expertise with mindset coaching to address emotional eating, stress, and limiting beliefs, providing practical strategies for sustainable wellness. She explores emotional eating—how stress, boredom, and other emotions can drive people to food as a coping mechanism. She also explains how neuro-linguistic programming (NLP) can help rewire...
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Episode 185: Prep, Save, Thrive: Unlock the Power of Meal Planning for Weight Loss and Wellness
Back on Track: Achieving Healthy Weight Loss
Did you know that planning meals ahead of time can be the secret weapon for both saving money and achieving your health goals? In this episode, I discuss the importance of meal prepping for healthy weight loss. I highlight how meal prepping saves time, money, and reduces stress by providing ready-to-go healthy meals. Also, I share practical tips to get started, like starting small, choosing simple recipes, and using tools like pre-chopped vegetables, slow cookers, and air fryers. Additionally, I address common obstacles like lack of time, boredom with repetitive meals, and cost concerns,...
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Episode 184: The Power of Accountability Partners for Weight Loss Success
Back on Track: Achieving Healthy Weight Loss
Accountability isn’t just support—it’s the catalyst that turns intentions into lasting results. In this episode, I explore how accountability can be the secret ingredient to weight loss success, emphasizing the importance of support through accountability partners like friends, family, professionals, groups, or digital tools. Studies show that having an accountability partner can increase goal completion rates from 65% to 95%. I discuss various forms of accountability, from personal trainers and group activities to apps, and how they help maintain motivation, provide constructive...
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Episode 183: Setting SMART Goals for Lasting Weight Loss Success
Back on Track: Achieving Healthy Weight Loss
Success doesn't come from what you do occasionally, but from what you do consistently. In this episode, I discuss effective strategies for setting and achieving healthy weight loss goals. I break down the SMART goal framework, explaining how to create goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. I emphasize the importance of avoiding vague resolutions and instead setting clear, realistic objectives like losing a specific number of pounds within a defined period. I also cover ways to track progress without becoming obsessed, such as using apps like MyFitnessPal,...
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Episode 182: Beating Quitter's Friday: Sticking to Your Resolutions Beyond January
Back on Track: Achieving Healthy Weight Loss
Did you know most people quit their New Year's resolutions by the second Friday of January? But you don't have to be one of them! In this episode, I explore how to stay committed to New Year's resolutions, emphasizing the importance of realistic goals, progress tracking, and self-compassion. I discuss common reasons people quit, like setting unrealistic expectations and losing motivation, and suggest focusing on small, manageable steps while maintaining a strong personal "why." I also highlight the importance of accountability and celebrating small wins. Additionally, I advocate for expanded...
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Episode 181: Harnessing the Power of Reflection
Back on Track: Achieving Healthy Weight Loss
Small steps forward, no matter how tiny, pave the way for big transformations. In this episode, I discussed the power of reflection. Here I encourage listeners to take time to reflect on their progress as we prepare for the new year. I highlight the importance of celebrating small wins, recognizing challenges, and practicing self-compassion throughout the weight loss journey. I also share practical steps for a 10-minute reflection exercise, including evaluating where you started, listing accomplishments, identifying obstacles, setting goals, and creating actionable plans. To wrap up, I remind...
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Episode 180: Prioritizing Self-Care During the Holidays
Back on Track: Achieving Healthy Weight Loss
Self-care during the holidays isn’t a luxury—it’s a necessity. In this episode, I share simple ways to stay balanced and energized for the season. In this episode, I discuss the importance of self-care during the busy holiday season. I highlight common stressors such as financial pressures, hectic schedules, and family dynamics, which can significantly impact mental and physical health. I also share strategies like prioritizing sleep, staying active, setting boundaries, practicing gratitude, and nourishing the body with healthy foods. Emphasizing the power of saying no, taking breaks,...
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Episode 179: Small Wins, Big Success: How Celebrating Every Step Fuels Your Journey
Back on Track: Achieving Healthy Weight Loss
Every great achievement begins with small victories. In this episode, I highlight the power of celebrating small victories to stay motivated. I also share personal stories and insights, explaining how small wins boost confidence, activate dopamine, and build momentum toward larger goals. I also offer practical tips like journaling progress, sharing successes with others, and treating oneself to non-food rewards. I emphasize that small wins are essential building blocks for long-term success and encourage listeners to set achievable goals, reflect on past progress, and celebrate every step...
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Episode 178: Beat the Metabolic Blues with Dr. Lindsey Ogle
Back on Track: Achieving Healthy Weight Loss
Metabolic syndrome affects millions, increasing the risk of chronic illnesses, but understanding it is the first step to prevention and better health. In this episode, Dr. Lindsey Ogle, a board-certified family and obesity medicine physician and founder of Missouri Metabolic Health, provides an insightful overview of metabolic syndrome, a condition affecting one in three American adults. Dr. Ogle explains the key components of metabolic syndrome, including abdominal obesity, elevated blood pressure, high blood sugar, and cholesterol imbalances. She emphasizes the importance of early detection...
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Episode 177. Staying Healthy on the Go
Back on Track: Achieving Healthy Weight Loss
Did you know that the average holiday traveler gains 1-2 pounds during the festive season? In this episode, I address the challenge of staying healthy while traveling for the holidays. I offer practical strategies to maintain healthy habits despite limited food options, disrupted routines, and holiday temptations. Also, I emphasize the importance of planning ahead, including packing healthy snacks, researching meal options, and leveraging hotel kitchen facilities. To stay active, she suggests incorporating movement into travel plans, such as walking during layovers or exploring local parks and...
info_outlineThe holidays can be tough when you're trying to stay on track with your health goals. From pushy relatives to unwanted comments about your weight, it can feel overwhelming to navigate these challenges.
In this episode, I’m sharing how I handle sabotage and criticism from loved ones while staying focused on my health. I’ll explain why people might behave the way they do, how I set boundaries, and the practical steps I take to stay motivated. Whether it’s managing food-pushers or shutting down uncomfortable conversations, I’m giving you the tools to protect your peace this holiday season.
Join me as we tackle these common holiday struggles and learn how to respond with grace. Don’t forget to subscribe and share this episode with someone who needs it.
Episode Highlights:
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How I identify sabotage and criticism during the holidays.
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My go-to strategies for setting boundaries and staying confident.
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Why some people feel threatened by your health goals and how to respond.
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Tips for managing emotional eating and triggers.
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Celebrating small wins and focusing on progress, not perfection.
Connect with Dr. Alicia Shelly:
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Website | drshellymd.com
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Facebook | www.facebook.com/drshellymd
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Instagram | @drshellymd
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Linked In | www.linkedin.com/in/drshellymd
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Twitter | @drshellymd
About Dr. Alicia Shelly
Dr. Alicia Shelly was raised in Atlanta, GA. She received her Doctorate of Medicine from Case Western Reserve University School of Medicine in Cleveland, OH. Dr. Shelly has been practicing Primary Care and Obesity medicine since 2014. In 2017, she became a Diplomat of the American Board of Obesity Medicine. She is the lead physician at the Wellstar Medical Center Douglasville. She started a weekly podcast & Youtube channel entitled Back on Track: Achieving Healthy Weight loss, where she discusses how to get on track and stay on track with your weight loss journey. She has spoken for numerous local and national organizations, including the Obesity Medicine Association, and the Georgia Chapter of the American Society of Metabolic and Bariatric Surgeons. She has been featured on CNN, Fox 5 News, Bruce St. James Radio show, Upscale magazine, and Shape.com. She was named an honoree of the 2021 Atlanta Business Chronicle's 40 under 40 award. She also is a collaborating author for the, “Made for More: Physician Entrepreneurs who Live Life and Practice Medicine on their own terms''.
Resources:
FREE! Discover the 5 Reasons Your Weight-Loss Journey Has Gotten Derailed (And How To Get Back On Track!) 👉 Click