Outsmart Overeating

As much as we'd like to think that we're completely rational beings in our approach to and view of the world, the reality is that we're wildly emotional creatures as well. Emotions are useful. They help us survive and give zest to our lives, but when we allow them to completely take the wheel, we can find ourselves on the road to disaster.

Join Rog Law and me as we look at the roots of emotional eating and arm you with the necessary mindset shifts to get out of your own way and on the path to fat loss success.

Topics discussed:

• Why you don't actually have a food problem and what you should be focusing on instead.
• How the diet industry actively plays into your emotions in order to make you feel bad about yourself (to sell you their products).
• How focusing on your weight can keep old, emotionally charged stories about not being 'good enough' alive.
• 5 action steps that you can take TODAY to begin your walk on the path to food freedom.

What are some things that have helped you manage your emotions instead of turning to food? What coping strategies have you developed that allow you to welcome your thoughts and feelings instead of stuffing them down with food?

Have you ever taken a photo with family or friends and after seeing it, immediately cringed and deleted it?

You then spend the entire day in your head, upset and disgusted with your body with a promise yourself you'll "do better."

If this sounds like you, then today's episode is a must-listen. In this episode, I invited co-coach, Eileen Trujillo, to return to discuss the disservice in beating yourself up for how you look in photos or in the reflection or in the mirror.

In this episode:

• How beating yourself for how you look is always a losing strategy
• Why it's important to make peace with seeing yourself
• Understanding that you're so much more than your image
• How to stop yourself from getting overly emotional and self-sabotaging
• Why it's essential to your success that you practice accepting who you are, today

This episode is for those who know they want to improve their relationship with food and their body, but are afraid of spiraling out-of-control and want a proven, step-by-step system to go from feeling crazy around food to normal again!

You can either live your life at war with your mind or learn to work in sync with it. Give this episode a listen and let us know what you think!

We've all heard the comments from our family, friends, and co-workers:

"Just have a bite! It won't kill you!"

"What's one meal? Treat yourself!"

"It's Friday, live a little!"

We've all heard comments like these a thousand times over the years. People commenting on how you need to try a few bites of dessert or finish the last breadstick in the basket.

No matter how well-meaning they may be, food pushers are some of the most difficult landmines for dieters to navigate in their quest for weight loss.

Instead of living in a state of anxiety, fearing how people will respond when you start enforcing boundaries, join Rog Law and I as we help you learn how to kindly side-step food pushers on your path to weight loss success.

Topics discussed:

• The two types of food pushers and why it's important you understand their motives so you know how to respond.
• Why it's important for you to stand your ground with kindness in your heart.
• Understanding the psychology of a food pusher and meeting them with kindness, gratitude, and oftentimes, empathy.
• Verbal scripts to help you know exactly what to say to food pushers so you'll never leave another holiday party miserably full.

What about you? What are some ways you handle the food pushers in your life? Do you give in to their demands or do you hold firm and clearly state your boundaries?

When it comes to losing weight, there's no way around it: we HAVE to eat food. The problem many dieters run into is that they're torn between two extremes:

Restrictors: These people diet like it's their full-time job Permitters: These are the YOLO! dieters Join Rog Law and I today as we explore the world of dieting, the two types of people that inhabit this magical land, and how to turn the tables in your favor. Topics discussed:

• Understanding the differences between Permitters and Restrictors; how these two types interact with food and what they can do to overcome these self-limiting barriers
• How the way we view our body can influence how we view our weight loss journey
• Why awareness and being kind to yourself are the two major players when it comes to any successful weight loss story
• A step-by-step process on how to navigate your way out your dieting type so you can lose the dieter's mindset (and the weight), once and for all
• How your diet brain is a dirty rotten liar that can't be trusted and what you need to be listening to for guidance instead

What about you? Are you a Restrictor or a Permitter? Everyone has aspects of both, but similar to having a dominant right or left hand, knowing which one you are can help you break free from the shackles of dieting.

We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear over night. While this might work flawlessly in the movies, real life operates by a different set of rules.

Join Rog Law and I as we dive deep into why your expectations be killing your progress softly.

Topics discussed:

• Why it's important to understand the power of the two words: "should" and "is"
• How to embrace slow progress and see it as the super strength that it is -- slow weight loss is permanent weight loss
• The benefit of slowing down and how it allows you to be present in your life, and as a result, less interested in food
• The value of reframing your "struggles" and how to recogize them as an integral part of your success
• Why you can't diet your way into a healthy relationship with food

What's an area of your life where you've benefited from slowing down and removing the pressure of racing against a timeline? We'd love to hear your experience. Leave a comment and let us know!

Hunger gets treated like the [insert hair color here] headed stepchild of the transformation: preferably never seen or heard from. This is unfortunate, because hunger is actually the unsung hero when it comes to not only reaching your goals, but maintaining them for life.

Join Rog Law and me as we dive into the importance of hunger and why you should get to know it.

Topics discussed:

• The basics: why 3-4 meals per day can unlock your pathway to weight loss success
• Mind hunger vs Physical hunger - why it's essential to understand the difference
• The damaging hunger stories we tell ourselves and how they keep us stuck spinning our wheels
• How telling yourself "no" breeds obsessive thoughts and leads to self-sabotage
• Practical solutions to helping you successfully navigate morning hunger

What about you? How do you feel about hunger? Is this something you're comfortable with or do you actively try to avoid hunger?

With the recent influx of parents contacting me regarding children's eating habits and body image issues, this week I invited Steph Miramontes from Soul Centered Fitness to return to the podcast to discuss the two burning questions on every parents mind:

What can I do to ensure my kids grow up with a healthy relationship to food?

How can I help them love their bodies in a world that's hyper-focused on achieving unrealistic body standards?

Topics discussed:

• Beliefs and biases around what is truly healthy, and what is based on unrealistic societal expectations
• Why dieting and food shaming contributes to lifelong food issues and how to create positive eating experiences
• Why it's important to prioritize family activities, and learning to be flexible with your own food and exercise rules
• Why it's essential that you heal your own relationship to food and body in order to successfully model for your children
• How to separate facts from fear and why it's essential for your children's personal development and growth
• Losing the shame and guilt and embracing that you will never be a perfect parent

What about you? What steps have you taken to teach your children healthy eating habits? What are some positive ways you've helped your young ones learn to love and respect their bodies?

Resources discussed in this episode:

Celebrate your body

The Body Project

Feeding Littles

Kids.Eat.In.Color

Kids.Nutritionist

Podcast episode with Steph and Leslie on The Successful 5%

More from Steph Miramontes

Steph's Instagram

Join The SCF Collective

Get access to Steph's Free Stay Home Survival Guide

Have you ever bought cookies you've been craving, consumed the entire box, and then taken out the trash before your partner returns home? Or maybe you've ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged? Yeah, me too. Join co-coach, Eileen Trujillo, and I as we discuss why dieters like to eat alone and how the foods you eat in secrecy are never carrots and celery sticks. Other topics:

• Why you've attached moral judgment to these processed foods, you feel guilt and shame — which, ironically, as an emotional eater, only causes you to eat MORE.
• How removing the "bad" label will help you become more consistent in your success
• Why you may feel compelled to hide how you eat and how this perpetuates the cycle of overeating
• How hiding what you eat from other people is sending yourself the message that who you are cannot be valued

What about you? Do you have a history of secret eating? How did you break the cycle? I'd love to hear your story!

Calorie counting is often touted as the Holy Grail of fat loss, and while it is effective, it often comes with a heavy mental and physical price tag attached to it. From constantly being on-guard about how many calories every piece of food you eat contains to avoiding social events because you fear not being able handle the food that's there, for some this can be a one-way ticket to Crazyville, population: you.

Join Rog Law & I as we discuss alternative methods to calorie counting that lead to the same places but with a lot more enjoyment (and lasting results)

Topics discussed:

• The importance of self trust
• Learning how to fish vs being given a fish
• The power of avoiding the extremes and learning to navigate the gray areas of eating and nutrition
• What you'll learn about yourself as you transition away from calorie counting
• Process over results = lasting results

Are you a calorie counter? Do you fear weight gain as a result of mindful eating? Let us know your thoughts.

With our phones being glued to our hands on a daily basis, social media is the place where many of us spend the majority of our digital time, and unfortunately this can hijack not only our fat loss results, but our happiness as well.

We are the result of our environment, and when we're constantly afloat in a sea of calorie counting infographics and shiny booty pics, it's easy to start to doubt who we are and where we're going.

Join Rog Law & I as we discuss how to navigate social media in a way that serves instead of hindering.

Topics discussed:

• The pitfall of having too many voices in your ear
• Letting who you want be guide who you follow on social media
• Information overload leading to self-sabotage
• Are your goals really yours?
• The importance of putting what you see on social media in the proper context

How does social media affect your day? Does it hinder you or help you? Let us know!