Outsmart Overeating

Break the cycle of holiday overeating by listening to the FREE video training with the accountability workbook we created just for you to Eat, Drink & Be Merry Without the Holiday Weight Gain

Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived "diet failure."

Why would eating a spoonful of ice cream drive you to eat the whole pint followed by the false promise to do better on Monday? It's a defense mechanism.

By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals.

But what if instead of beating yourself up, you met yourself with kindness and compassion? What if you gave yourself permission to eat it? Would that spoonful still turn into a pint?

In this week's episode, we discuss how to navigate instances of overeating BEFORE they happen. That's right, we're talking about developing the psychological tools to help you prevent instances of overeating, but when it does happen – it's no longer an opportunity to bully and berate yourself.

You'll also learn:

• What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food

• Why being curious and compassionate with yourself helps reduce instances of overeating

• Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later

What about you?

How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow.

If forcing your body into a smaller version of itself through dieting worked, it would have worked by now? It's time to try something different. Something that actually works.

Give this week's episode a listen to learn how.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

ANNOUNCEMENT: As discussed in today's episode, you can break the cycle of holiday overeating by listening to the FREE training with the accountability workbook we created just for YOU: Eat, Drink & Be Merry Without the Holiday Weight Gain

This week marks the beginning of several weeks of holidays.

That means parties, family gatherings, and lots of food. Thanksgiving is all about being grateful for what we have, who we are connected to in our lives. But too often, for most, it's all about the food. The turkey. The stuffing. The pies. The side dishes. Need I go on? You don't have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese. That's old school, right? You are here to live your life and that includes enjoying good food. But that doesn't have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it. So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel. I'm going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud. Proud of yourself for keeping your word to yourself, AND still enjoying all of the food. What do you love most about the holiday season?

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

ANNOUNCEMENT: The doors to my 6-week holiday eating program, Sleigh Holiday Overeating, open TODAY! You can snag all the details HERE.

This week, I'm excited to share the interview of Unstuffed client Liz, on her experience in my signature psychology-based weight loss program.

As you know, no two dieters are the same. Each client has a different dieting background, circumstances, existing habits, and emotional eating struggles. Liz was kind enough to open up and share hers with our listeners so they can see what's possible when they drop the dieting and focus on what truly works --> changing the way you THINK.

Topics discussed:

• After working with a Coach trackig her macros, Liz decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale….and commit to unraveling her emotional ties to food.
• Liz shares how she never identified as an 'emotional eater' so she never had the right tools to achieve permanent weight loss until joining the program
• How Liz's ritual of eating large portions of pasta on the couch after a long workweek has changed to a more intentional ritual of self-care without overeating
• Liz shares how she expects holiday eating to improve in the best of ways this season -- controlled without restrictive

Thanks again to Liz for being a guest and sharing her unique insights into the Outsmart Overeating and Unstuffed programs. Be sure to give this episode a listen so you can eat, drink and be merry without the holiday weight gain this year.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

SPECIAL ANNOUNCEMENT: Coach Steph and I are thrilled to announce we'll be offering our 6-week psychology-based holiday program, Sleigh Holiday Overeating, again this years. You can get all the details HERE. In today's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, and I discuss why right now is the perfect time to master holiday eating. Typically, this is the time of year when dieters begin skipping their workouts and breaking more of their food rules. After all, it's the holidays and no one wants to feel restrained to bland foods during a festive time of year, do they? But what if you could have both? What if you didn't need to make a decision at all? What if you were able to eat exactly what you wanted in the amounts that your body wanted it without any struggle at all? This is completely possible. Not-only have I lived this transformation myself, but I witness it in hundreds of clients every day and you can become this person, too. In today's episode, you'll learn that with the holidays among us, there is no better time to practice these new skills than right now. More social gatherings, more eating obstacles, more alcohol, etc. all mean more opportunities to understand your behavior and what triggers you to eat more (or less) than you're comfortable with. If you're sick of waking up every January 1st with same sad resolution to "do better" this year, you don't want to miss this episode. Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

SPECIAL ANNOUNCEMENT: Coach Steph and I are thrilled to announce we'll be offering our 6-week psychology-based holiday program, Sleigh Holiday Overeating, again this years. Stay tuned for more details.

With Halloween upon us, the Sugar Express is rolling full steam ahead!

This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim. Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join co-coach Steph Miramontes, and me as we pull back the curtain on the same old tired trick that spooks us every year so that you can learn to enjoy the holiday without the guilt and shame. Topics discussed:

• Why you feel guilty for eating processed foods -- who taught you how to feel this way and why is it important?
• How eating them with intention will help you remove these hyperpalatable foods from their pedestal and take control of your food obsession
• Why it's imperative to your weight loss success to remove the "good" and "bad" food labels and embrace these foods without judgment
• The magic of awareness and practice when it comes to tackling the foods you fear

This year, try approaching the holiday season with a different mindset. Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

Studies show that 88% of women compare themselves to images they observe on social media, with over half of them suggesting it makes them feel worse about themselves.

Unfortuntely, this also contributes to the objectification of bodies, and as a result, bodies on social media are often looked at like objects instead of human bodies given to us as a vessel to explore the planet.

Because humans have a natural need to seek approval and avoid disapproval, we find ourselves caught in the current; conforming to socialized beauty norms in the quest for validation.

By now, you've likely heard that social media users share the best parts of their life while we deal with the not-so glamorous ups and downs of daily life...which can lead to feelings of inadequacy and 'not good enough', compared to the people we see on Instagram.

This experience, coupled with photoshopped images promoting thin ideals, can lead us to feel that by having the 'ideal' body image, we may feel more worthy and happier in ourselves.

Join Coach Steph Miramontes and I as we reveal the truth behind this complex topic and set the record straight.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down.

When it shows us a number other than the one we want, it can send us into a mental and physical tailspin.

The scale is a neutral device made of plastic and metal...until we attach meaning and our worth to it. When we take a closer look at the amount of power we give it in our lives, neutral is the furthest thing from the truth.

In this episode, Coach Steph Miramontes and I talk about how to improve your relationship with the scale.

Topics discussed:

• Why people put so much value & emphasis on the scale
• Scale avoiders vs Scale addicts
• Different non-scale victories to celebrate and mark your progress
• How often we recommend weighing yourself

What about you? What role does the scale play in your life? When you see a number that you define as "success" do you reward yourself by eating more? What about when the number doesn't represent your hard work? How do you respond? I'd love to hear all about it. Shoot me a DM on Instagram! Connect with Leslie:

• Website
• Instagram
• Facebook

If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here.

If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.

Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.

REMINDER: Don't forget to join the zero obligation Unstuffed Interest List to reserve your spot and get access to exclusive early action bonuses. We're opening the doors to new clients this Tuesday, October 10th. Sign up for early bird notifications now.

This week, I'm excited to share the interview of former client, Angela MacBride on her unique experience in FWB (now rebranded as Unstuffed) and in Coach Steph's body image coaching program, Unfiltered.

As you know, no two dieters are the same and everyone has different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Angela shares her story as a former Weight Watcher who was yo-yoing up and down the scale to a person who has steadily dropped 35 pounds in a way that feels sustainable long-term, because no foods are off limits.

Topics discussed:

• Why Angela joined the Unstuffed program in January 2021 and why she returned for more 1:1 support a year later
• Angela shares her biggest challenges before and during the program and how the customized guidance and support was exactly what she needed (when historically she would have quit when things felt hard).
• How embracing mentorship has changed her life in all of the best ways.
• The powerful difference in changing eating habits by yourself vs getting the entire family involved. Total game-changer.
• Angela's #1 piece of advice for anyone who is interested in pursuing weight loss through the Unstuffed program (and what she wish she would have known when she got started).

Thanks to Angela for bringing her unique and interesting perspective to our listeners. As somoene who has been out of the program for quite some time, it's always great to invite former clients back to the podcast to get an update on their continued.

Angela was an inspiring guest and we appreciate her being open to sharing her experience in the program(s). Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.

Connect with Leslie:

Website Instagram Facebook

If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here.

If you want to learn how to not only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type

REMINDER: Don't forget to join the zero obligation Unstuffed Interest List to reserve your spot and get access to exclusive early action bonuses. We're opening the doors to new clients on Tuesday, October 10th. Sign up for early bird notifications now.

This week, I'm excited to share the interview of Masterfull client, Mary Grochowski, on her unique experience in three of our coaching programs.

As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Mary shares her story as a former clean eater who was gaining weight to a person who has steadily been dropping pounds eating her favorites -- bread and cheese.

Topics discussed:

• Why Mary joined group coaching in the first place and why she's continued to receive guidance and support for nearly one year.
• Mary shares her biggest challenges before the program and how the program helped her kick the habit of smoking in under two weeks.
• How having a relaxed approach and embracing her role as the student has propelled her into success.
• The difference in avoiding the journaling exercises vs going all the way in on the emotional and psychological work.
• The two biggest breakthrough moments Mary experienced in the Unstuffed and Masterfull program that completely changed the game.

Thanks to Mary for bringing fun, humor and light-heartedness to the podcast without deflecting or minimizing the seriousness of the subjects we discussed. She was an incredible guest and we appreciate her sharing her unique experience in the program(s). Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.

Connect with Leslie:

Website Instagram Facebook

If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here.

If you want to learn how to not only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type

There are 100 days left in the year. Many of us made personal goals on January 1st. How are those coming along?

If you haven't made much progress — or even started — it's not too late. You can completely change your life in 100 days if you decide to.

Implementing small behavioral shifts can become a habit with a lifelong ripple effect.

In 100 days, you can:

100 days of walking one mile

100 days of saving $5

100 days of practicing Spanish

100 days learning how to cook

100 days learning how to play the piano

What's something you wanted to achieve at the beginning of the year and haven't yet completed? Will you accept our challenge?

Join Coach Steph Miramontes and I as we discuss the 3 steps on how to set and actually achieve your goal on this week's episode.

If you love this, you'll love what I cover on social media:

Website

Instagram

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If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here.

Or, if you want to be the first to know when we'll be opening the doors to my psychology-based weight loss program, Unstuffed and get access to early action bonuses, you can join the interest list.

Ready to not-only lose weight, but lose the struggle alongside it? You can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type