Outsmart Overeating

What we believe and who we believe ourselves to be will always have more impact on our ability to lose weight than food ever will. Our core beliefs infiltrate every thought, feeling, and action we make on a daily basis — from our values, to our religious and political beliefs, and even the way we eat. We simply follow these blind scripts without exploring who influenced us to feel this way and why. Join co-coach, Steph Miramontes, and me on the Fat Murder Podcast as we help you develop the awareness and psychological tools on the path to living your best life! Topics discussed: Understanding who and what influenced your core beliefs and why this could be a big missing piece in your weight loss puzzle. What are your strongest beliefs? Are they helping or hurting you? How to decipher where these beliefs come from and actionable steps to help you rewrite those that no longer serve you. What the process of change looks like when replacing old thought patterns for the better. What about you? Who were some of your primary influencers? How have they played a role in your life? Are there any you're prepared to ditch? I'd love to hear your thoughts! Leave a comment and let me know.

Have you heard of the Shiny Object Syndrome?

It is the tendency for someone to chase something new, be it a new idea, trend, or goal, rather than to stay focused on what they're doing.

For most of my readers, it will be chasing a new diet — Weight Watchers, Noom, Whole30, macro counting, etc.

The behavior is similar to a child who is attracted to anything that's shiny and new.

Have you spent much time around a toddler lately? They are constantly attracted to anything that moves or makes a sound.

When seeing something for the first time, they're intrigued, but quickly lose interest as the item loses its novelty. Then it's on to the next new shiny thing.

You know that you have experienced the shiny object syndrome in your quest for weight loss if you can relate to the following:

Wake up with intention to eat a certain way, but nothing gets executed.

You consistently make yourself new goals, but never see them through to the end.

You jump from one weight loss or workout program to another, believing the wild claims of each one.

You frequently move from one goal to the next rather than stick to what you're doing to the end.

At the heart of it, the issue with the shiny object syndrome is distraction. Being constantly drawn to new ideas and tools, and abandoning important tasks in the process.

If this sounds like something you struggle with then you don't want to miss today's episode of the Fat Murder Podcast with co-coach, Steph Miramontes.

In this episode, we exchange ideas on:

How to get things done

How to stop being distracted by new ideas and fancy trends, rather than follow through with your current plan

How to avoid becoming a jack of all trades, master of none

Join us for today's episode so you can stay focused on your plan and get good enough to reap the rewards of your efforts.

While most are battling holiday overeating and as a result, weight gain, our clients are feeling more in-control of their eating habits than ever. So what's changed and how are they doing it? Join us on this week's episode of the Fat Murder podcast as co-coach, Eileen Trujillo (@eileen__trujillo) and I discuss our top 4 eating holiday eating strategies. Can you guess what they are!?

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? Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussing how to navigate instances of overeating BEFORE they happen. That's right, this week 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.

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?

In this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes (@soulcenteredfitness.co) and I discuss why telling yourself no isn't always a form of restriction. In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care. Consider a plant-based eater, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She's not operating from a scarcity mindset by making this choice. The same could be said of someone with celiac disease who doesn't eat gluten due to an intolerance. They just works around it by eating other foods they enjoys. When making a decision that honors your values, it's not coming from a place of scarcity with a goal of weight loss in mind. You're not choosing this with the hope to simply lose weight or force yourself to do something you don't want to do, right? Sometimes telling ourselves no is kindness, not restriction. Other talking points: Why is the human brain always wanting more? How to overcome the self-sabotaging "I deserve it" mentality The powerful realization that our thoughts are not-always the truth and how to harness these emotions Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!

In this week’s episode of the Fat Murder Podcast, co-coach, Steph Miramontes and I discuss why telling yourself no isn’t always a form of restriction.

In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care.

Consider a plant-based eater, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She’s not operating from a scarcity mindset by making this choice.

The same could be said of someone with celiac disease who doesn’t eat gluten due to an intolerance. They just works around it by eating other foods they enjoys.

When making a decision that honors your values, it’s not coming from a place of scarcity with a goal of weight loss in mind.

You’re not choosing this with the hope to simply lose weight or force yourself to do something you don’t want to do, right? Sometimes telling ourselves no is kindness, not restriction.

Other talking points:

Why is the human brain always wanting more?

How to overcome the self-sabotaging “I deserve it” mentality

The powerful realization that our thoughts are not-always the truth and how to harness these emotions

Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!

When was the last time you had a 'bad day'?

What happened? Did the dog puke on the rug? Did your child wet the bed? Did you get into a car accident?

Visualize that day and let's evaluate what made it bad.

Did it feel like things just happened to you that you had no control over?

Sometimes things DO happen, to all of us. That's normal, but when unpredictable things happen, we don't have to give our power away. We always get to choose how we feel and respond.

In this week's episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, we help you make some changes in the way you think about your days, so truly 'bad' days rarely happen.

So, think about it.

What makes a day 'bad' for you? And once you decide it's a bad day, what happens? How does a bad day influence how you eat?

In this episode, we take a closer look at the truth behind what truly makes a bad day and show you where you do have so much more control than you think you do.

With the right psychological tools, you change your feelings about your day and completely leave food and eating out of it.

Join us as we give you a whole new perspective on how to treat yourself no matter what kind of day you're having.

Give it a listen and let me know how you can reframe your thoughts next time you find yourself struggling.

All overeating is completely predictable.

Dieters think they're powerless against food, but the truth is their thoughts are accurate predictors of what they'll do.

What do you think before you eat (when you're not hungry):

"I deserve this"

"I don't know when I'll be able to have this again"

"This time won't hurt"

Your thoughts make you feel obligated. It keeps you feeling encouraged.

Then you beat yourself up (habit).

• I'll never be able to do this
• I can't control myself
• I blew it, so I may as well keep eating

Next thought:

• time to diet or do a cleanse
• Attend a weight watchers meeting
• I can't believe I just did that

Can you see how circular this cycle is? This is exactly why you cycle through dieting. It all comes down to your thoughts.

Think ahead. Plan your thoughts. What kind of experience do you want to have.

What do natural eaters think when they're not hungry but offered food?

• I'm not hungry (food tastes better when I'm hungry so I'll wait)
• That looks good, but if I want to change how I eat, I need to change how I think — I want to FEEL good about my decision
• I don't want to feel uncomfortable (not worth the discomfort)
• I can have it later
• Food is not the boss of me

Start observing some thoughts. Then borrow some from the natural eater. Practice new thoughts.

Do you know why your diet isn't working? Join co-coach, Eileen Trujillo, and me in this week's episode of the Fat Murder Podcast as we dive into the 6 reasons why diets don't work. Most people choose to follow meal plans and cookie cutter diets over a more mindful approach because the "rules" and boundaries have already been created for you. This helps you feel safe and confident in your decisions, but the truth is — diets never go as planned. If you don't take the time to understand the purpose behind what you're doing, you will be easily discouraged when times get tough. Diets won't teach you how to navigate off the beaten path, and that's where success is ultimately determined. sick days having a baby going through a divorce the loss of a loved one accepting a job offer in a different state If you want long-term sustainable weight loss, you must start educating yourself on how this process can be woven into the fabric of your every day life, not just for the next 12 weeks. Chances are meal plans and diets haven't worked for you in the past and it's highly unlikely anything will change that outcome in the future. What's one small action step you can take today to bring yourself closer to the new and improved 2.0 version of yourself? Give this episode a listen for multiple ideas on how to put this into practice.