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Mindful Weight Loss with Lucia Hawley | Episode 260 of Witchy Wellness Radio Podcast

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Witchy Wellness Radio 260 - Lucia Hawley


The Journey to Mindful Weight Loss: An Interview with Lucia Hawley

We chat with Lucia Hawley, a weight loss expert dedicated to helping women over 30 end yo-yo dieting. Lucia shares her personal journey overcoming childhood obesity and finding her way to a healthier lifestyle through mindfulness, self-compassion, scientifically based nutrition, and strength training. She also shares the importance of recognizing dieting as a stress response, emphasizing the power of changing our perspectives on food and physical activity to improve overall wellness. Listen to learn how small, everyday changes can yield big results for physical and mental well-being.




The Power of Mindfulness and Self-Compassion in Weight Loss: A Conversation with Lucia Hawley

Exercise, nutrition, sleep, hydration, mindfulness - these are the pillars of well-being that we all acknowledge but may find challenging to consistently implement in our lives. However, it is through the consistency of these habits that true transformation happens. Our conversation today dives deep into exploring these themes, with a special emphasis on weight loss and mindfulness.


A Chat with a Weight Loss Expert

Our host, Loren, is thrilled to introduce Lucia Hawley, a women's weight loss expert living in Portland, Oregon. Lucia's unique approach integrates mindfulness and self-compassion into scientifically-based nutrition and strength training, a combination she shares with her audience via her well-received “Mindfulness-Based Weight Loss Podcast”.


A Personal Weight Loss Journey

As we delve into Lucia’s personal weight loss story, it becomes clear that her journey was not just about the numbers on the scale, but also about mindfulness and self-compassion. Having dealt with childhood obesity growing up, Lucia's road to weight loss was paved with lessons about nutrition and self-care. She emphasizes, however, that dramatic changes aren’t necessary – it's the small tweaks in our daily habits that really count.


Mindful Perspectives on Weight Loss

As Loren and Lucia discuss, dieting can be perceived as a stress response that often leads to a cycle of yoyo dieting. Chasing what we don't want, such as excessive weight or bad eating habits, draws us away from focusing on what we truly desire: to feel good. Ultimately, it's about learning to connect with ourselves, establishing routines that make us feel good and fuel us, both mentally and physically.


Key Wellness Habits for Long-Term Health

Lucia shares her version of foundational wellness habits for long-term well-being:

  1. Aim for more steps: Getting around 7,000 steps a day can make a world of difference for overall health.
  2. Hydrate: Drinking at least 70 ounces of water a day is crucial for hydration, digestion, and reducing cravings.
  3. Prioritize sleep: Aiming for 7 or more hours of restful sleep each night can greatly improve your overall well-being.
  4. Strength training: Regular strength training, even just 2 to 4 times a week, offers significant health benefits.
  5. Balanced meals: Focusing on balanced macronutrient intake at each meal fuels your body optimally.
  6. Stress relief: Incorporating a mindfulness or stress relief practice for at least 7 minutes in your daily routine can improve your mental health.

Lucia underscores that these habits are versatile and can be adapted to individual lifestyles and preferences.


Conclusion: Building Self-Trust

Ending on a vital note: Self-trust is key to sustainable weight loss and overall well-being. By adopting these wellness habits, we can step into a version of ourselves that helps us shine our brightest and feel our best. So, why not choose a habit and start experimenting today? Who knows, it could change your life.




Lucia Hawley, MSW FNTP CPT (Masters of Social Work, Clinical Mental Health, Functional Nutritional Therapy Practitioner, Certified Personal Trainer)

Lucia Hawley is a women's weight loss expert living in Portland, Oregon. She helps women ages 30+ end yo-yo dieting and weight loss resistance with the principles of mindfulness and self-compassion and scientifically-backed nutrition and strength training science. She is the host of the Mindfulness-Based Weight Loss Podcast, with over 260 episodes of free coaching and client success stories.




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