Outsmart Overeating

On this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, 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:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

Reminder: clothes are supposed to fit you, not the other way around. In this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about the "Goldilocks wardobe" and why it's important to stop romanticizing smaller clothes and the life you anticipate in them. We're not suggesting that there's anything inherently wrong with wanting to be in a smaller body if that's your goal, but when you look at your true motivators, do you like your reasons?

• What are you expecting to change?
• Who are you changing for?
• How will your life be different when you lose 10 pounds?
• Is it possible that you don't need to wait until you're a size 4 to be happy?

Happiness is not a size. It's a mindset. BUT, through diet culture, we've learned how to disconnect from our bodies and lose trust in its language. We hold on to our pre-baby wardrobe, idolizing and anticipating what life would be like when we get back into our college jeans. And on the opposite side of that, we shamefully hang on to our "big girl" clothes just in case we "fall off the wagon" again. Both messages keep us struggling. Both messages communicate, "you can't be trusted." And both messages communicate, the love you have for your body is conditional. Nice, new clothes are reserved for a smaller body -- one that is more deserving of kindness and respect. But is that true? And how is this belief system helping you? So much of our emotional eating is rooted in escaping negative thoughts about our bodies and what we make clothing sizes mean about us. But what if you were stranded alone on an island...would this still be a problem of yours? Join Steph and I as we dig into this complex topic. Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

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 co-coach, Steph Miramontes, 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.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

Today's episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is all about language and the powerful ability it has to impact our daily lives. More specifically, the difference between having a growth vs fixed mindset. For example: Growth mindset: I *ate* like an asshole. Fixed mindset: I *am* an asshole. See the difference? Someone with a fixed mindset believes "who I am" is static. They give themselves no wiggle room for change. Their successes and failures simply define who they are. Whereas someone with a growth mindset believes that "who I am" can evolve and become developed; every failure is an opportunity to learn. Their successes and their failures are separate from who they are. The trick to accepting yourself is to see your behaviors as something separate from yourself. The most helpful way to go about doing this is by changing your own inner dialogue and understanding that who you are and what you do are not the same thing. To learn exactly how you adopt this mindset of excellence, be sure to listen to today's episode and let us know what key takeaway you're going to implement in your own life.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I talk about the one way you may be sabotaging your fat loss without even knowing it — snacking. After a long, hard stressful week at work, it's not uncommon to plop down on the couch and surrender yourself to a world of left swiping on Tinder. Now there's nothing wrong with any of that, as it's a perfectly normal human response, but the issue becomes problematic when we also have cheese-dusted finger tips after being elbow deep in a bag of Doritos. Here's the problem with mindless eating: You're 53% MORE LIKELY to continue eating (often to the point of discomfort) if the food is in front of you. Think about it. How much more food do you eat on Thanksgiving or at buffets? Well, according to scientific research, humans average they UNDEREAT 20-40% more than they actually do. So whatever number you just came up with? It's probably a really bad estimate. BUT, knowledge is power, so join us for today's episode and let me know which actionable strategy you want to begin implementing.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

In last week's episode, I interviewed client, Sarah Cheikh, 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. This week, I'm excited to share the interview of Unstuffed client, Tracey Martin, on her unique experience in my group coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Tracey was kind enough to open up and share some of hers. Topics discussed:

• Why Tracey 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.
• Tracey shares some of her biggest challenges in the program and how starting the program imperfectly was the breakthrough she didn't know she needed.
• At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
• Tracey also discusses why this process "worked" when others never did.
• Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Thanks again to Tracey 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.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

In this episode, I had the pleasure of interviewing two-time client, Sarah Cheik, from The Netherlands. In the summer of 2020, Sarah was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. During first round working together, Sarah, was able to overcome a long-term cycle of restrict-then-bing and lose weight by mastering the eating habits outlined in the program. After working together for 6 months, Sarah felt she ready to set sail on her own. In this episode she shares the story behind her first experience in the program and why a year later, she came back for another round. But this time, ready to be vulnerable and go "all-in" by talking about things that she avoided the first time. In this week's episode, Sarah shares:

• The biggest challenges she throughout the program and how she's been able to execute the psychological tools she learned to remain consistent in her habits
• Sarah shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
• Why participating in the body image course in the program was the game-changer she didn't know she needed
• What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
• Sarah'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 in the comments below.

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.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

Body image can really mess with our heads — in bed.

For women, the way they see their bodies can have a big impact on their feelings of sexual desire and their ability to become aroused.

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 often interferes with our sexual lives.

In fact, 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 stone thing you've struggled with? If so, you're not alone. Don't miss today's episode on how body insecurity has affected your sex life and what to do about it.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

This episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is for the woman who feels like she has tried everything to heal her relationship with food, mind and body. This is for the woman who feels like she is a failure and lacks willpower because of falling off a diet. This is for the woman who is ready to come out of isolation and into freedom. This is for the woman who lacks trust in her ability to follow through and reach her goals. If this is you, we hope that this episode inspires, encourages and empowers you to pursue your healing journey. No matter how many times it feels like you have "failed," we want to help you muster up the courage to try again. You are worthy of having a peaceful relationship with food and experience confidence in your own skin.

Connect with Leslie:

• Website
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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

This week on the Fat Murder Podcast, co-coach, Steph Miramontes discuss emotions and what, exactly, to do with them. Once you've come to grips with being an emotional eater, it's important to have a process to begin working through them in a healthy way that doesn't involve stuffing them down with food. In 17 years of coaching, I've never had a client tell me they're comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc. Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they're not. It's the fear of the unknown that makes them uncomfortable. When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure. Emotions are our friends. They aren't always accurate truth tellers, and often don't match the situation that made us feel the way we feel. This is why observing them without attaching a story or narrative is a life-changing exercise. Check out this week's episode to learn the 4 steps necessary to help you stop eating your feelings today.

Connect with Leslie:

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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, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.