159. 100% Weight Loss, 1% at a Time
1 percent rule
small steps
sustainable
Jan 17, 2025
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Are you overwhelmed by the idea of losing weight because it feels like an all-or-nothing challenge? In this episode, Kara Hackleman introduces the "1% Rule" – a game-changing approach to achieving big results through small, consistent steps. Say goodbye to diet drama and hello to...
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All Categories 1 percent rule 20 pound summer challenge 21 day reset 7 types of rest abundance acceptance accountability action affirmations all or nothing allowance anxiety assess attributes attuned awareness balancing hormones baseline minimums basics binge bingeing bites bmi body image body response body shame boundaries broken budget bully busy life solutions calm the chaos caring celebrate celebrate wins challenge characteristics cheat day choices clean plate club client win clothes compounded meds confidence confused consistency over perfection control cooking cravings credit criticism dating day one defeated demeaning deprivation diet mentality disappointment distraction doable doctor easy emotional eating emotional responsibility emotions energetic hygiene enough example exercise experience-centered external validation failure family fda update fear fear of failure fears feeling the feelings feelings figuring it out first time fixed fomo food chatter food freedom food matching food relationship food waste food-centered freedom series frustration fuel tank fulfillment future game plan gas tank gentle nutrition getting started gift to goal goal goal planner goal setting tips goals good vs bad foods good/better/best gratitude habits hard health healthy eater healthy eating tips healthy relationship with food holiday how much? human experience 50/50 hunger hunger scale i am i don't want to indulgent emotions inspiration intentions interview jane pilger journal journey judgement just enough justifying kindness lack lack stack last supper learning lifestyle listen manage thoughts manuals me time meal planning med shortage medical conditions medications menopause mindful mindful eating mindset mistakes momentum money motivation movement my story new year new year goals nightime snacking non-scale victories normal eater obstacles one day organization over desire over hunger overeating overwhelm past pause + permission people manipulator people pleaser perfection personal pie pivot plan planner present priority procrastinating procrastination program & general questions protocols pseudo permission purpose questions quick start reinvention relationships relief resilience resolution alternatives resolutions responsive vs reactive restriction revisit finish course routine ruminate sabotage sabotaging thoughts sandwich generation save me saying no scale self accountability self blame self care self compassion self love self sabotage self validation self worth self-confiedence self-identity shame simple sit with feelings sleep small steps sneak peak special events special guest stop quitting stopsabotaging stress style super hero support sustainable sustainablehabits thought model thought models thoughts time to or for you transformation trying uncertainty unconditional understanding urges value waiting water weekend weekends weigh in weight loss weight loss medication weight loss stall weightlossmindset word of the year work place weight loss worth worth it yo yo dieting