Outsmart Overeating

If you're anything like me, you grew up in a home where you were encouraged to "clean your plate." We rarely question the beliefs or habits that are passed down to us as children, and as a result, we repeat these same patterns as adults, blindly accepting them as gospel truth without ever questioning their validity. Join Rog Law and me as we help you rewrite your guilt-ridden stories about "wasting food" and why it's important you turn in your membership to the "Clean Plate Club". Topics discussed:

• How the western world is home of gigantic portion sizes and why this is killing your progress
• The power of environment and how your eating behaviors change when you sculpt it in a way that meets your needs
• Why second servings almost-always create a second chin
• The difference between mind hunger vs. physical hunger and why it's critical to your success that you learn how to navigate both

As Americans, this Thursday we'll be celebrating Thanksgiving. You don't want to miss this episode to help you gain some useful insights and strategies going into your holiday meal. For more on the topic of Mind Hunger vs. Physical Hunger, check out episode 53.

When it comes to losing fat, dieters are bombarded with so much information that it can completely cripple them. On top of having to manage the constant flow of conflicting information, you're also faced with the daily demands of life that quickly drain your willpower, leaving them stuck in a perpetual rut.

Join Rog Law and me as we arm you with the tools to better understand how your willpower works so you can achieve and effortlessly maintain your weight loss goals. Topics discussed:

• How spending a few minutes at the end of each day preparing for the following day is the superpower to success
• Why tackling your biggest task first creates momentum
• An in depth discussion about the secret lifehack: commitments are better than decisions
• Why consistent meal times can be the difference maker for preserving willpower and preventing decision fatigue
• The long lasting benefits of simplicity and how it trumps complication

Researchers who study self-control often describe it like a muscle that gets fatigued with regular usage. If you want to better understand how to combat procrastination by developing other self-control techniques, check out episode 31 and let us know what you think!

When it comes to being "naturally thin," most people think that it comes down to a roll of the genetic dice, and if you're unlucky enough to roll the wrong set of genes, you're screwed.

The reality is that while genetics certainly play a role in your body composition, they're not the primary driver when it comes to managing your weight.

Join Rog Law and me for today's episode as we tackle the 11 eating habits that will allow you to lose (and keep off) the unwanted weight while eating the foods you love.

Topics discussed:

• How distracted eating leads to disconnected eating
• Why eating what you love can actually leads to the best results
• How to develop the powerful skill of listening to your physical cues to lose weight and keep it off forever
• Why the word "no" (when dealing with others) is the life-changing superpower you never knew you needed in achieving your aesthetic goals

To learn more about why you may be struggling with weight loss, check out Episode 46 where we discuss 5 Reasons Why You Still Haven't Lost the Weight (and What to do About it).

The unfortunate truth about dieting is that once you start, you'll never stop. It's almost as if once you decide to go on one, you're signing a contract to be unhappy and dissatisfied with yourself until the number on the scale says the magic number that will unlock your worthiness. Then, you're suddenly allowed to live your life. Unfortunately, that isn't how this works. Join Rog Law and me on today's Fat Murder episode while we discuss the multitude of ways you can still make progress without putting the scale in charge of your happiness. Through the power of non-scale victories, weight loss becomes easier than ever. Topics discussed:

• What change on the scale represents (it's not what you think)
• Why extreme behaviors tend to lead to extreme sabotage
• The power of mindset and why it's more important than any diet you'll ever attempt
• How focusing on what's going right instead of what's going wrong is the superpower you need to achieve your weight loss goals

To learn more about the process of sustainable weight loss, check out episode 41 where we discuss the art of avoiding self-sabotage.

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 Rog Law 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

For more information on how to get and keep your mind right while you drop the weight once and for all, check out episode 41 for a discussion all about self-sabotage and how to avoid it.

For most people, the journey of weight loss is marred by fear - the fear of giving up foods you love, the fear of not being able to lose the weight, and the fear of not being able to maintain the results when you are successful.

Sadly, most of these fears end up being a self-fulfilling prophecy because what you fear, you invite into your life. Thankfully, there's a better way.

Join Rog Law and me as we show you actionable ways to move beyond your fears and into your dream body without fear of regaining the weight.

Topics discussed:

• Why it's important to rewrite your identity and how this superpower will make aloof your wildest dreams come true
• Why rapid weight loss challenges suck and what you should be doing instead
• Before you can change your behavior, you first have to understand your patterns and triggers so you can be aware of your vulnerabilities
• Despite your best efforts, a long term plan is always going to produce better results than a short term plan
• Why it's valuable to confront your fears so you can learn how to use them to your advantage

For more information that can help you on your fat loss journey while drop-kicking fear in the face, check out episode 48 on why self-care is critical for weight loss.

If you're you've ever said:

"I'll start tomorrow."

"I need to eat all of this now because tomorrow it's back to the diet!"

"I'll get back on track on Monday."

This tells me you're someone who struggles with the "all-or-nothing" mindset. Unfortunately, when you have this thought pattern, it makes consistency nearly impossible to achieve. And consistency is essential for success.

This week I've invited my co-coach, Eileen Trujillo, to return to the podcast so we can discuss how to drop the perfectionist mindset and bring an end to the cycle of self-sabotage, once and for all.

And want to stop giving up on yourself when you have a minor setback, this week's episode is a must listen.

Topics discussed:

• Logically, you know you shouldn't be doing this, but you do it anyway. WHY does this happen and what to do about it
• Actionable strategies on how to handle slip-ups. Do you quit? Do you tell yourself you'll never get this? This kind of thinking may be at the root of your problem
• Why every time you quit on yourself, success gets harder to keep going
• The REAL solution to help you pick yourself back up when you fall down
• How self-compassion, kindness, and patience are the tools you need to see failure as the bridge to success

Join Eileen and me as we do a deep dive into this topic, but if you'd like to hear some others, you can check out a recent episode we did together on secret eating. That one in particular, appeared to be a big hit among our Friends With Benefits clients. I'd also love to hear any of your ideas on topics you'd like us to cover in the future.

What's been your favorite one? What episode have you found to be helpful? Let us know!

In last week's episode, I interviewed a Friends With Benefits client, Danielle Scheid, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.

In this week's episode, I interviewed another client, Stephanie Curry, on her unique experience in my coaching program.

As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Stephanie was kind enough to open up and share her extensive dieting history as a Weight Watchers lifetime member.

Topics Stephanie and I discussed:

• How a previous client interview with former Weight Watchers Leader (Andrea Seabrands) was the wake-up call she needed to stop dieting and commit to unraveling her emotional ties to eating and lose the weight, once and for all
• As a stay-at-home Mom who's dedicated to her special needs son, Stephanie shares some of her biggest challenges in the program and the small changes that contributed to her weight loss results
• At what point in the process, Stephanie witnessed her relationship with food beginning to shift and how she's mastered any spontaneous date nights out to dinner with complete confidence.
• Stephanie also shares why this process "worked" when 20 years of dieting, never did
• Her best piece of advice for those who fear gaining weight if they stop macro/calorie/point counting, and why confronting this fear is essential for long-term success

Thanks again to Stephanie for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.

This week I'm super excited to share another client interview with Friends With Benefits member, Danielle Scheid. In this episode, Danielle shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not only lose the weight but to learn how to drop the food obsession and eat like a "naturally thin person." Topics discussed:

• What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control
• Danielle shares some of her biggest challenges within the program and how it helped her in other areas of her life
• After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB
• Danielle opens up about why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
• At what point in the program the habits began to *click* for her and physical changes became more apparent
• What Danielle wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating

Please give this week's episode a listen! Danielle was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastination, and self-sabotage, check out previous episodes.

Dieters think that they have an 'eating too much food' problem, and this is why they can't lose weight. And while there is certainly truth to that, it's not the whole story. We spend only a few hours per week eating, but we spend 168 hours without our thoughts, and it's these same thoughts that cause us to struggle. Food isn't the problem; it's how we THINK, FEEL, and INTERACT with food that's our biggest hindrance.

Join Rog Law and me as we drop the hammer on your scarcity mindset and show you how to reach the fat loss promiseland, once and for all.

Topics discussed:

• Why telling yourself "no" keeps you in a perpetual state of feeling restricted and deprived (which leads to more overeating).
• The real reason behind your obsessive thoughts about food and how to beat them into submission.
• How the 'good food' vs 'bad food' dichotomy is one of the primary reasons why you overeat and why it's critical to your success that you learn how to detach from food emotionally.
• Why the "Last Supper" mentality keeps you stuck in a perpetual state of guilt, causing you to self-sabotage.
• Actionable steps to help you abandon a scarcity mindset and switch to one of abundance, and lose the food obsession forever.

Check out this week's episode and let us know what you think. If there's a future topic you'd like us to cover, please leave it in the comments. We'd also love to hear which episode is your favorite or what topics have helped you the most. Was it mastering your hunger? Overcoming procrastination? Managing your cravings? Let us know!