Outsmart Overeating

Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different? This is something to get curious about because the size of our bodies doesn't change in this period of time, but how we FEEL about our bodies does. If our body isn't different, then what's really going on? In this episode of the Fat Murder Podcast, I invited my co-coach, Steph Miramontes, back to the podcast to discuss body respect. You'll learn: How having respect for your body empowers you to achieve success in other areas of your life Why the first step in weight loss is through body acceptance (seeing the body as worthy instead of punching bag) Why it's important to understand what your body's needs are and how to go about meeting them Why you may fear body respect and acceptance will lead to weight gain How to lovingly appreciate and respect your body while also having a goal to lose weight (the two don't have to be mutually exclusive) As mentioned in a previous podcast episode (Navigating Bad Body Image Days), we discussed how we are socialized to ignore, suppress, or numb our feelings, especially the uncomfortable, messy or "unacceptable" ones. So when uncomfortable feelings arise, our body becomes the scapegoat. Instead of feeling angry, we scrutinize our body. Instead of feeling anxious about the big deadline at work, we feel more body shame. Instead of feeling sad because we had a terrible fight with our partner, we think about a plan to change our body. If you want to stop using your body as a punching bag and learn how to accept and respect it as your co-pilot in this life, then don't miss today's conversation. If bullying your body was an effective weight loss strategy, it would have worked by now. It's time to try something different. Are you in?

In this episode, I had the pleasure of interviewing former Friends With Benefits client turned Team Leader, Laura Kalirai. One and a half year ago, Laura graduated from my group coaching program and today, I invited her onto the podcast to share her experience in the program and how she's been doing without the structure and accountability since graduating. Prior to joining FWB, Laura struggled with yo-yo dieting and body image issues since her youth. In this episode she shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of disordered eating. In this week's episode, we discuss: The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits. Laura shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist Why having a more structured program was the game-changer she needed How COVID has impacted her relationship with food as she's navigated the UK's numerous lockdowns (hint: nothing changed) What physical changes she's seeing one year post-program and the eye-opening revelations she's made while continuing to step further away from diet culture What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control) Laura's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change. For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes. If there's a topic you'd like us to cover in an upcoming episode, let us know.

On this week's episode of the Fat Murder Podcast, Rog Law, and I are talking all things beliefs. Everything you have in your life is a result of your belief in yourself and the belief that it's possible. There are four important steps to learning how to believe in yourself. Practice them and you'll be amazed at the results: Believe it's possible. Believe that you can do it regardless of what anyone says or where you are in life. Visualize it. Think about exactly what your life would look like if you had already achieved your dream. Act as if. Always act in a way that is consistent with where you want to go. Take action towards your goals. Do not let fear stop you, nothing happens in life until you take action. Give it a listen and let us know what your goal is and the smallest step forward you can take today to turn it into a reality.

Join Rog Law and myself as we discuss the biggest reason why you haven't lost the weight. If you are struggling with weight loss, I would bet that it's probably due to one of these three reasons: 1️⃣ You think there is a magical diet out there that will be fast, easy and permanent. And you just haven't found it yet. So you are on a perpetual search. 2️⃣ You are convinced that when you find this magical diet, you will be able to get immediate results. You want this to be true, so you decide to believe this thought. And anything less than immediate results is not acceptable to you. 3️⃣ You try the magical diet, and you fall down. You fail. And then what? You give up. You had a huge expectation of immediate success and when you ran into your first roadblock, you just gave up. Is this you? Are you guilty of these thoughts and expectations? If so, this episode is for you.

In this episode, co-coach, Eileen Trujillo, and I talk about the wild-eyed 'all-or-nothing' beast and the many ways that it rears its ugly head in the pursuit of our goals.

Join us as we explain how to turn your fear of failure into a super power that unlocks achievement in areas of your life where you typically self-sabotage.

Topics discussed:

▪️The myth of perfection and why striving to reach it is actually keeping you stuck at best, and at worst making your life a nightmare

▪️Why failure is actually your secret weapon on your path to success

▪️Actionable steps to take with you into battle the next time the urge to be perfect appears

One of the basic rules of the universe is that nothing is perfect.

"Perfection simply doesn't exist…without imperfection, neither you nor I would exist."

― Stephen Hawking

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I take a deep dive into the 3 primary reasons why you can't stop eating (and what to do about it).

Simply put, dieters mostly focus on WHAT to eat and not their inner psychology in HOW they eat.

In this episode, we get nerdy about the way the brain is wired and WHY stopping is the hardest part of eating.

Hint: it comes down to your biology, your unconscious mind while eating, and your mindset (the thoughts you experience about the way you eat).

We get into the nitty-gritty with each one of these three barriers and provide you with actionable steps on how to tackle them individually so you can stop getting into your own way and effortlessly walk away from food when your body has signaled it's had enough.

Give it a listen and let us know which of the three reasons you've identified as your biggest obstacle and the detailed plan you've created to overcome it.

How much of your day do you spend thinking about eating? ▪️What you will eat next? ▪️What you wish you could eat? ▪️What you wish you hadn't eaten? What about your body? ▪️I want to fit into the clothes I wore pre-pregnancy. ▪️I hate the cellulite on my legs. ▪️I wish my arms didn't jiggle so I could wear sleeveless shirts. How much of your day do you spend feeling guilty for what you ate, for what you weigh, for basically, well, for being you? How much of your day do you spend thinking about the weight you've gained or the weight you haven't lost? Or, the weight you wish you had lost or the weight you plan to lose? How much of your day do you spend counting calories, points, fat grams and carbs? How much of your day do you spend reading articles, books, and social media accounts looking for that *magical* weight loss protocol that's going to solve all of your problems? How much time do you spend hating your body when you go clothes shopping, see yourself in a mirror, or in a picture? I don't know about you, but just thinking about this makes me want to take a nap. What a waste of time. What a waste of a perfectly good life. There are a million things you could be doing and in today's episode with co-coach, Steph Miramontes, we identify if dieting has become your hobby and the steps needed to reclaim your life. Join us for this episode of the Fat Murder Podcast if you're ready to stop sitting on the sidelines of your life and get in the game. It's time to have fun and make memories.

Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different? This is something to get curious about because the size of our bodies doesn't change in this period of time, but how we FEEL about our bodies does. If our body isn't different, then what's really going on? Few people are immune from having "bad body" days. The culture we live in assigns moral (and health) value based on how our body presents to the world. We are socialized to ignore, suppress, or numb our feelings, especially the uncomfortable, messy or "unacceptable" ones. Living in a culture that reinforces weight stigma at every turn teaches us that we can and should control the size of our bodies and that failure to do so is a sign of weakness or poor character. Participating in diet culture changes our relationship with ourselves, our bodies, and food, and over time we lose access to the language to describe our emotional world and adopt the language of food and fat. So when uncomfortable feelings arise, our body becomes the scapegoat. Instead of feeling angry, we scrutinize our body. Instead of feeling anxious about the big deadline at work, we feel more body shame. Instead of feeling sad because we had a terrible fight with our partner, we think about a plan to change our body. We can do this very differently. Join co-coach, Steph Miramontes, and me for today's episode of the Fat Murder Podcast to learn how to skillfully navigate bad body days without becoming self destructive.

Why is it so much easier to keep promises we make to other people, but struggle to do this with ourselves? You make a date to meet a friend for lunch. Maybe when it's time to leave the house to meet this friend, you no longer feel like going. There's no real reason why, but you just don't want to go. Although, it's too late. She's already on her way there, so you have a decision to make. Do you just not show up? Do you just blow her off because you don't feel like going? Probably not. I suspect that you're the kind of person who keeps their promises. Why? Because you care.

You care about what she will think. You care about how she views you. You care about being the kind of person who does what she says she will do. So how do we translate this skill, that you already have, to you? How do you learn how to make and keep promises to yourself? That is what co-Coach, Eileen Trujillo, and I cover in today's Fat Murder Podcast episode today. We will talk about the different kinds of promises you might make. And all the excitement you have when you first make them. I know you think that excitement and motivation will help you follow through. And it does, to some extent. But you also need to take action and practice taking action over and over again. We will talk about why it's easier to make and keep promises in the morning and how to create momentum that will help you stay true to your word even as the day goes on. You'll learn why planning on a deep level really helps make keeping those promises easier, and how to plan and break down that promise into small doable steps. Imagine now how amazing it would feel to do exactly what you said you would do, just like honoring that promise to a friend who is sitting waiting for you at lunch. You can do this, and in this episode, we'll help you how.

The "naturally thin" behave in mysterious ways. We all know those people who have that magical superpower where they can just have a bite or two of a cookie, put it down, and never think about it again. WHAT PLANET DO THESE PEOPLE COME FROM!? The truth is, these people aren't born special with a special superpower nor do they have more willpower or a faster metabolism than you. The difference is in their inner psychology and you can learn how to become this person, too. Join co-coach, Eileen Trujillo (@eileen__trujillo) and me for their week's episode of the Fat Murder Podcast as we discuss how incorporating processed foods into your meals can prevent instances of overeating. You'll learn: ▪️Where the discomfort and fear of processed foods come from and why you have to confront this to be successful with long-term weight loss ▪️Step by step guidance on how to eat these foods without losing control ▪️How the fear of eating hyper-palatable foods can actually keep you enslaved to them ▪️Why avoiding these foods and keeping them out of your home on perpetuates the cycle ▪️The psychology of the "naturally thin" eater and how you can develop this mindset, too What do you think? Are you ready to learn the eating habits and inner psychology of the "naturally thin" so you can master your relationship with food and settle into a life that feels amazing? Check out today's episode and let us know what you think!