Outsmart Overeating

Slow and steady wins the race, but dieters crave fast, fierce, and furious for their weight loss programs.

Instant gratification dominates the mindsets of most dieters. They want quick solutions and quicker results.

Consider what causes you to pursue a long-term project - like writing a book, building a relationship, learning an instrument, etc.

With long-term projects, sooner or later, we need evidence that we're making progress. Without it, it would seem silly to continue pursuing it forever without the reward of accomplishment.

People don't spend 20 years eating healthy and working their tail off at the gym without pleasure and reward mixed in. And if the goal is to maintain a lean physique for forever, we can't rely solely on the external validators, like a scale or mirror. Why?

1. Because those results aren't immediate.

2. Because those results don't continue changing after maintenance.

Unfortunately, this is where most dieters get stuck. Instead of chasing instant gratification in emotional and compulsive eating, what if you learned how to develop a new reward system? How would it feel to be able to delay instant gratification for permanent weight loss?

Dive into this week's episode as we discuss exactly how to do just that.

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

In recent years, walking 10,000-steps-a-day has become the marker for a 'successful' day of movement.

You can barely walk down the street without someone stomping past you wearing a FitBit. It feels like its become a global obsession, despite the fact that 10,000 steps is a completely arbitrary number, that originated from a Japanese marketing campaign in the 60s ahead of the 1964 Tokyo Olympics.

Join us in this episode as we discuss how step counting can breed an unhealthy obsession and what signs to look for so it doesn't have the ability to harm your physical health, too.

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

Binge eaters 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 Coach Steph and me as we drop the hammer on your scarcity mindset and show you how to stop binge eating, once and for all.

Topics discussed:

• Why telling yourself "no" keeps you in a perpetual state of feeling restricted and deprived (which leads to binge eating).
• 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, shoot us an email or DM.

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

Sometimes people think fitness professionals are good motivators, but what most don't realize is that motivation is an inside job.

In this episode, I discuss:

• How to get and stay motivated
• Why watching other successful people can be inspiring, but it's actually your THOUGHTS that create a motivating feeling in you
• What is it about January 1st that makes people feel more motivated than any other time of year, when motivation can truly be created on any boring Tuesday afternoon in August
• What causes you to lose motivation and how to prevent yourself from going to down the death spiral of self-sabotage
• Action steps you can take TODAY to create lasting motivation to help you crush your weight loss goals
• Why it's important to continue "refreshing" your motivation through weekly review

Definitely give this one a listen. As the new year is taking off, this is a great episode to help you better understand why you lose motivation and how to maintain it to ensure your success.

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

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 Holiday Weight Gain.

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

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

Macro tracking 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 Coach Steph Miramontes and I as we discuss alternative methods 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 macro tracker? Do you fear weight gain as a result of mindful eating? Let me know your thoughts.

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

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

In this episode we debunk the lie that the fitness industry teaches about discipline being the key to a successful transformation and how that philosophy has kept dieters on a hamster wheel for years.

Every frustrated dieter wonders why they can't just be more disciplined. They wonder why they can start off strong and the wheels inevitably fall off.

Generic dieting advice and the "just try harder" narrative is flawed. In reality, most people have tried harder to lose weight than anything else they've ever had to work at.

So if trying harder isn't the answer, what is?

Imagine waking up each day trusting that you aren't going to overeat, that you won't run out of willpower, and you'll go to bed that night feeling proud that you broke the habit of overeating. How would it feel to be in control of food, instead of food controlling you?

Our habits shape our lives and finding the right system makes all the difference in the world.

Whether you've been a Restrictor or a Permitter in your dieting past, your current habits either work for you or against you.

When you understand the power of a habit, for better or worse, it's easy to see how having the right habits, systems, and support in place is a game changer when it comes to fat loss.

In this episode, you'll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.

You'll learn:

• How habits have all of the control and developing the right ones will save you years of frustration.

• How the pressures of life keep you circling the diet drain and how to practice being persistent no matter what obstacles you face.

• The real answer to sustainable fat loss that leave you feeling in control of food and never go on a diet again.

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 alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type

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.