Outsmart Overeating

The Three Pillars of Successful Weight Loss workshop is happening today! Register here.

In this episode, co-coach Steph Miramontes joins me in having the pleasure of interviewing client two-time client, Melissa Parinello.

Melissa joined the Friends with Benefits (now Unstuffed) group coaching program in 2020 — focused on losing weight

In 2022 she came back for another round after realizing that the way she was caring for herself wasn't truly self-care. She gets vulnerable when she shares how a major life change put her desire to change front and center.

In this week's episode, Melissa shares:

• The biggest challenges she experienced throughout the program and how she's been able to learn and execute physiological tools to stay consistent
• How she uses her commitment to losing weight through habit change to keep showing up, even when it's hard
• Why she made her participation in the body image work non-negotiable and how she's changed how she feels as a result
• What changing her relationship with food and her body has taught her about what she is no longer willing to tolerate, even from herself
• Melissa'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

Melissa's story inspires me and I couldn't be more proud of her success. I know it will inspire you too!

This was an awesome client interview and I'm so excited to share it with you! I hope you dig in and find it helpful.

Find out your Diet Personality Type by taking the quiz!

Don't forget to subscribe to the podcast for binge-worthy episodes on topics like binge and emotional overeating, the all-or-nothing mindset, and your inner critic.

If there's a topic you'd like us to cover in an upcoming episode, I'd love to hear from you. You can reach me here.

If you want to learn how you can experience a transformation like Melissa's without counting calories and obsessing about food, join the waitlist!

You'll be the first to hear when the doors to Unstuffed open.

On this week's episode of the Fat Murder Podcast, co-coach, Laura Kalirai, joins me as we discuss how to lose weight through Hunger Directed Eating. As I tell my clients, these are not rules. Your diet brain is going to turn them into rules since that's what you're used to, but this is how you take care of yourself in a loving way. They are "If love could speak to you about food" guidelines. They are designed to teach you how to love yourself with food. As dieters, you have learned how to use food as a way to force, shame, and guilt yourself. In the podcast, we discuss:

• How having a healthy relationship with food isn't about force, shame, or guilt In this process, there is only kindness, compassion, and patience
• How to develop the eating habits of a natural eater who feels relax and in control around food instead of an anxious stress ball reacting out of fear
• Any time you start beating yourself up for the way you've eaten, you are not following the program. You are dieting.

Think of it this way: When was the last time you felt empowered and positive when your boss or a parent ridiculed you?⁠ ⁠ When was the last time you felt compelled to do the dishes or the laundry after your partner put you down for never doing them?⁠ ⁠ It doesn't work then and it doesn't work when you do it to yourself, either. ⁠ The opposite is likely true. When your boss, parent, or partner notices something positive about you or something you did, it probably makes you want to do that thing more. ⁠ Bullying doesn't inspire change. Love does. Give this week's episode and tell us what you learned about yourself and how you can put it into action today.

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 workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.

We all know change is hard, but is there something we can do to make it easier?

Approximately 70-80% of all human behavior executed in a day is done through the power of habit — from how many times we hit the snooze button in the morning til what route we take home from work.

So when we want to change a behavior in our lives, suddenly it takes intentional effort and may require us to go in a completely different direction than our previously held habit.

Think of it this way. If you're someone who writes with their right hand and then you decided you wanted to learn how to write with your left hand, your body would put up a lot of resistance to this change.

This is why most never accomplish their goals. The action step feels too hard and they eventually give up and quit.

But this is where "habit stacking" changes the game.

Join coach, Steph Miramontes, and me on today's episode of the Fat Murder Podcast as we dig into this essential pillar of success.

In the meantime, I'd love to know what new habit you're currently building. Shoot me a message on Instagram and let me know!

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 workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.

Body image is one of the most challenging areas of work I've experienced both personally and professionally. And it makes sense.

We live in a culture that values thinness, so it's only natural to desire and work towards being "better," fitter, and a "toned up" version of yourself. This is what society deems as a representative of beauty.

Since our earliest days, we have been taught to feel shame about our body and overall appearance. Following the natural path of aging is viewed as problematic:

• wrinkles
• cellulite
• stretch marks

So it's understandable if even entertaining the idea of not trying to change your body feels wrong, unnatural and scary.

Disliking how you look is sadly normal.

But is it possible to like our bodies AND want to change them?

Join coach Steph Miramontes and me on today's episode of the Fat Murder Podcast as we dive into this delicate topic and help you better understand how you can love your body AND want to change it at the same time.

Check out today's podcast 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, take the Weight Loss Psychology Quiz to discover your diet personality.

Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.

Consider what "triggers" you to eat more than your body needs.

It all starts with our thoughts. And our thoughts lead us to a feeling — for better or worse. And these feelings are what drive our actions.

Our actions produce our outcomes. When we take action, we get a result. And when that action is overeating, the result is excess body fat.

This is basic Cognitive Behavioral Psychology and it's what today's episode of the Fat Murder Podcast is all about.

Join co-coach, Steph Miramontes, and me as we discuss the secrets to our success.

If you're struggling to stop eating past the point of fullness, spend 3-minutes taking the Weight Loss Psychology Quiz to discover your diet personality type.

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. Go to lesliehooper.com for more information about our different coaching packages.

This week in the Fat Murder Podcast, co-coach, Laura Kalirai and I talk all things cravings.

Topics discussed:

• The important difference between physical hunger and cravings.
• How we unintentionally turn craving from a cuddly puppy into a rampaging monster.
• Lifestyle factors that increase our level of cravings.
• Actionable steps to reduce our cravings and put them in their proper place.

If you're battling the mosquitoes of weight loss, you definitely don't want to miss this episode. Check it out and let us know what you think!

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 Go to lesliehooper.com for more information about our different coaching packages.

Daniel Pink is the best-selling author of books that show the hidden ways to motivate yourself and those around you. His new book is all about The Power of Regret. Daniel was still in his 20s when he'd risen to be the chief speechwriter to the Vice President of the United States, but he walked away from it all with no idea what he wanted to do next. He decided to bring his wisdom to all of us with his best-selling books. Today on the Fat Murder Podcast, co-coach, Laura Kalirai, and I talk about Daniel Pink's take on the power of regret. Do you think regret is bad? We all need regrets in our lives to guide us on how to bounce back from our mistakes, as well as appreciate our wins. This unconventional view might be exactly what you need to take things to the next level. Check it out and let us know if there was a key takeaway that resonated with you. We'd love to hear your insights!

References from today's episode:

Daniel Pink's book The Power of Regret

Daniel Pink interviewed on the CEO of a Diary Podcast

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 Go to lesliehooper.com for more information about our different coaching packages.

Body image can really mess with our heads — in bed…and in other areas of our life.

The way you see your body can have a big impact on your feelings about yourself and your ability to show up in your life.

Today, on the Fat Murder Podcast join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it can interfere with cultivating a rich life that you love.

According to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.

There are two kinds of body image issues that impact a woman sexually:

1. what she thinks of herself
2. what she believes her partner thinks of her body

Is this something you've struggled with? If so, you're not alone.

Outside of the bedroom, where else in your life are you holding yourself back due to your body?

• not applying for the job
• not going on the date
• not buying new clothes

Check out today's episode on how body insecurity has a negative impact on your life and what to do about it. As discussed in today's conversation, another great place to start helping you reframe some of your thoughts is by following a handful of body positive social media influencers like @aliciamccarvell, @thebirdspapaya, @danaemercer and @iamchrissyking 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 Go to lesliehooper.com for more information about our different coaching packages.

Today, on the Fat Murder Podcast, we wanted to talk about habit formation and how long it really takes to form a habit.

Unless you've been living under a rock, you've likely heard that it takes 21 days to form a habit, but is that true? And where did that number come from?

If you're anything like me, you learned it as if it was some kind of undisputed fact.

Life lesson: When a lot of people regurgitate the same thing over and over again, then everyone will start to believe it.

But when you think about it, it's understandable why people liked the idea of changing in 21 days.

The time frame is short enough to feel doable and long enough to be believable. And doesn't like the idea of improving their life in just three weeks?

That sounds great, but the reality is, based on witnessing over 2500 clients go through my habit-based program, Unstuffed, it will probably take you anywhere from 6 months to 18 months to become the kind of person who naturally waits until they're hungry to eat and stops before they're full. Not 21 days.

There's a reason why my program is 6 months and not a 30-day challenge. Change takes time. And behaviors you've been mindlessly executing for a lifetime take significantly longer.

Accepting that habit formation takes longer than 21 days can help you understand that habits aren't something you do, they're someone you become. They're a process, not an event.

Knowing this from the beginning makes it easier to manage your expectations and commit to making small, incremental improvements – rather than pressuring yourself into thinking you have to become this new person overnight.

To dig into this topic with us, listen to today's episode and take the time to identify which habits you'd like to master that will benefit you for the rest of your life.

We provide actionable steps and solutions how to turn this into not only a dream, but your reality.

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 Go to lesliehooper.com for more information about our different coaching packages.

Today, on the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about confidence. More specifically, how to create confidence, because this is one of the biggest issues that so many of our clients struggle with.

Why does confidence even matter?

Why is it something that we should strive for, and create in our lives? I personally think that it's very important because with your dreams combined with confidence you create the life you're meant to live.

Your dreams combined with self-doubt will breed a lot of resentment. It's important to generate as much confidence as you possibly can. Confidence will determine the actions you take towards the things you want in your life, and that's why it matters. Feeling confident is a skill.

WHAT YOU'LL LEARN:

• What confidence is all about.
• Where it comes from and the biggest misconception about it.
• Why confidence is so difficult for most of us.
• What helps me think in a way that generates a lot of confidence.
• How selfies could be degrading your self-confidence.
• Why you should always stand behind every one of your actions.
• Tips for creating confidence within you and overcoming self-doubt.

Cultivating confidence is a skill and the skillset is made up of how you think, and how you direct your mind.

Give today's episode a listen and let me know what area of your life you're going to practice building confidence in. I look forward to your comments.

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 Go to lesliehooper.com for more information about our different coaching packages.