Love Life And Lose Weight

Inevitably in our weight loss journey, exceptional phases of life happen (both positive and negative) that put a ton of pressure on our ability to apply our typical daily weight loss strategies effectively. I see my clients unconsciously grasp onto this idea that they need to apply weight loss exactly the same way during these exceptional circumstances. This creates a ton of self-judgment and tens...

Eating when you are tired (but not physically hungry) is a habit that will get in the way of weight loss.  Why do we push past tiredness and eat instead when we know it works against us in weight loss?  The habit of pushing past tired can be created for many reasons:  1. Wanting to take back time for yourself when you have a lifestyle of never scheduling that during waking hours, so you eat to sta...

Saving up calories is a restrictive strategy to push past hunger in order to eat less. It's about believing that you must put off eating as long as you can tolerate it.  Saving up calories as a strategy comes from a belief that you can't eat an amount that feels satisfying and still lose weight. If you believe that, then you can see it would make sense that you have to override normal hu...

Performance eating is a habit of eating differently in front of other people because you are conforming to your belief about how you SHOULD eat (perform with food) as opposed to how you eat differently when you are not in a social setting.  If you think you performance eat, when does this tend to happen and why?  How do you feel about performance eating afterward?  What do you think you get out of...

Middle-of-the-night eating is just a habit that can be developed by believing that eating helps you get back to sleep.  Middle of the night eating is like a dashboard indicator light that is trying to get your attention about unresolved things in your life that need your attention.  Try these strategies for at least two weeks to help you break the habit of nighttime eating.  1. What are the though...

One way to quantum leap your results is to experiment with detaching yourself from believing that you are the sum product of your past events. We all have been conditioned to believe that as a person, you are always affected NOW by the sum effects of your past events and experiences. When we participate in that past-focused narrative, it limits our perspective as to what we are capable of because...

If you have a habit of making yourself promises around your food and often feel frustrated or deflated that you break your promises, this episode will really help you start changing that. Breaking your promises is just a habit. Take heart, because you can turn this around with a little bit of focused effort and persistence. Keeping promises is a practice which means it’s an intentional interaction...

In this episode I talk about developing a practice of selective ignoring of thoughts to overeat rather than giving them negative attention. The practice of selective ignoring is a weight loss superpower that requires: 1. Awareness 2. Intentional decision making (boundaries) 3. Detaching your attention and energy from the thought and a shift of attention toward something you DO want. I think select...

So, what is happening with body envy? Body envy and resentment reveal limiting beliefs that we can't have what other people have or that it's harder for us than for others. But when we focus on envy/resentment as true, we miss how unfair our overeating habits are to our own bodies.  If you resent your own body, it proves that unfair belief about the world as true. Do you want to practice...

Focusing on a 'problem' as THE way to 'fix' it is paradoxically a habit that can keep you locked in a cycle of overeating. Because when you judge your overeating as 'bad,' you lose the ability to look closer in that moment and be curious about why you are using food in the first place to meet a need. THAT curiosity and willingness to see the need underneath the habit...

Today your coach's homework is to write your weight loss success story by creatively imagining what is needed to get to your goal weight. Answer these questions from the version of you in the future who has lost all of her weight. You can imagine I'm interviewing you about how you got to your goal weight. I also shared some very exciting news in this podcast! I am turning this podcast in...

What if our nighttime snacking urges are just trying to get our attention about what is REALLY needed beyond what food can give us for our life? ⁠ ⁠ That is the real work called for when we look at our habit of eating when we are not hungry. ⁠ ⁠ Nighttime snacking is in the way of consistent weight loss if you eat at night after dinner without physical hunger, AND you aren't losing weight, or...

This week we take a closer look at the important relationship of intentionally loving yourself to help you make not only your weight loss but your entire life richer and more meaningful. We often take on the conditional and judgmental messaging we grow up with that if you have weight to lose your body and therefore you as a person are somehow less lovable. We then rationalize that assumption by un...

Here are your six steps to a drama-free weigh-in. 1. Review your week by skimming your daily plans, assessment, calendar, journal, and memory recall of the week. 2. Count the number of overeats you had. 3. Note all other data, including body measurements, progress photos, journaling your observation of areas of progress, and areas for improvement around your eating habits. Note your levels of ener...

By understanding dopamine’s critical role in human desire and survival, you can understand the powerful effect it has on your habits around food which can help you in your desire to lose weight. Dopamine gives us the will and desire to get up and pursue activities that keep us alive, like drinking water and eating food, by urging us to get up and get them. Without dopamine, we lose the will to sur...

After nearly 10,000 hours of experience weight coaching hundreds of clients, I've noticed six elements that tend to be in place with clients who start losing weight consistently.  Today, I'm sharing them with you as a way to check in with your own process. If your weight loss isn't consistent, you look and see which of these elements you can focus on and add to what you're alre...

  Weight loss is not a goal to task yourself with in order to get yourself to do what you don't want to do. It will be much easier to attach your weight goal to a vivid and compelling version of you who has normalized her relationship with food. In order to embrace this new version of yourself and start, it can help to say goodbye to the previous version of you so you can step into this new r...

Mind Control is developing the skillset of controlling thinking patterns or allowing thoughts to slow down or even stop altogether.  Meditation is one form of mind control. that allows you to practice the skillset of slowing the cadence of your active thinking.  Why is meditation helpful for weight loss? We know that when we intend to stop overeating, what gets in the way are patterns of thinking...

Feeling emotions on purpose is one tool that can help you to regulate your nervous system and help you reach your goals.  You will learn the usefulness of processing feelings and how that process helps you in the pursuit of your weight goal.  Feelings are always taking place in the context of habits of thinking. So, if you have urges to eat when you are not hungry, your work is to become aware of...

Losing weight requires you to break the habit of overeating. Like any other habit you've ever broken, you'll need to follow a few steps in order to allow the habit to extinguish and replace it with a different response/behavior that also meets your needs. The first step to breaking the habit of overeating is to become aware of when, how often, and the physical and emotional environment i...

In this episode, I explain common objections I see in weight loss and how to overcome them to go all-in on your weight loss. It is normal to both want to lose weight and then at the same time feel conflicted about doing all the things. We need to uncover those quiet beliefs that are opposed to weight loss.  What will I have to give up?  I already failed all my other diets.  Diets don't work. ...

In this episode, I teach you how to adjust your food expectation to get the scale moving.  Step 1: Serve yourself a little bit less than you're used to eating. If you are doing this right, you will hear a flurry of old shitty thoughts like:  --This is what a toddler would eat.  --This will never be enough.  --I'll never make it to dinner.  --I'll wake up starving.  --This is SOOOO m...

When you want results you don't have, it requires you to go into the real world and experiment with your actions to get them lined up to create the result you are looking for.  The actions that create these results are some combination of:  eating less often  eating less food  Creating weight loss can't happen just by 'thinking' about weight loss. It HAS to include analog (real...

Sustainable weight loss requires a responsibility to tell the truth about what you do and your awareness of how you are thinking.    How I learned to tell the truth and align my actions through teaching 8th graders.     The excuses and justifications we use in weight loss are lies we tell ourselves.  Why it’s so important not to lie about your progress in weight loss.  Look at the data to get pers...

In this episode, you're going to learn a perspective on overeating that will help you no longer want to overeat, which will make weight loss so much easier for you.     Overeating is a normal human experience. Overeating can also be a learned habit and or a learned strategy that gives us a reward. Power thoughts to think: I no longer want to overeat I'm learning how to love not overeatin...