Outsmart Overeating

We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear overnight. While this might work flawlessly in the movies, real life operates by a different set of rules. Join co-coach, Steph Miramontes and me as we dive deep into why your expectations are killing your progre...

In this week's episode of the Fat Murder Podcast , I invited our Unstuffed Team Leader, Miriam Blyth, on for a chat about three pillars for long-term, sustainable weight loss. Can you guess what they are? In my 17 years of coaching, I've never seen a client achieve permanent results without addressing these three core issues. If one of these pillars isn't in place, the whole thing comes tumbling d...

Research shows that "normal eaters" think about food 10-15% of the time throughout the day, but dieters often think about food for up to 70% of their day. That's a lot of wasted time. Constantly thinking about food, dieting, and body image can make it feel like you have an addiction. However, it's normal to think about food when feeling deprived. Absence makes the heart grow fonder, right? One of...

People who are overwhelmed love to talk about how they're overwhelmed. Unsurprisingly, most people who claim they're overwhelmed have never seriously sat down for even 10 minutes and developed a plan to stop feeling that way. In many ways, they become addicted to the feeling of overwhelm, especially since it elicits so much sympathy from others. When I call clients out on this, you can see how thi...

One of the first hurdles our clients struggle to overcome is answering the basic question: what should I eat? When you've come from an extensive background in dieting, you've been told what to eat in what quantities, and at what time for YEARS. When you make the decision to drop dieting, it starts with dropping the food rules, too.  This can be overwhelming, if not altogether scary. Dieters want t...

The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense of the most powerful tool of body composition change: strength training. Join co-coach, Steph Miramontes, and me on the   Fat Murder   Podcas t   as we put exercise in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, mo...

Sure, reading is cool, and I've definitely learned a lot over the years by doing it, but it's not a substitute for taking action. Body transformations are a lot like dancing – you don't learn by watching, you have to get on the floor and learn the steps. Sadly, the action step is where most get stuck and ultimately fail. That's why, today, co-coach, Steph Miramontes, and I want to talk to you abou...

In last week's episode, I interviewed client, Sophie Milner, 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, Macarena Niada, on her unique experience in my group coaching prog...

In this episode, I had the pleasure of interviewing former Friends With Benefits (now turned UNSTUFFED) client, Sophie Milner. In the spring of 2021, Sophie 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. In this ep...

Every year, millions of dieters -- maybe even you -- set their eyes on a weight loss goal for the new year. Generally, the SAME weight loss goal they've had for the previous decade on January 1st. This year, I'm encouraging you to try something different; something that actually works. Screw what the 90% of unsuccessful dieters are doing, and learn what the successful 5% are doing instead. In this...

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...

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 sp...

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 d...

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 Tupperwar...

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. No...

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...

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.   Th...

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...

Sure, reading is cool, and I've definitely learned a lot over the years by doing it, but it's not a substitute for taking action. Body transformations are a lot like dancing – you don't learn by watching, you have to get on the floor and learn the steps. Sadly, the action step is where most get stuck and ultimately fail. That's why, today, co-coach, Eileen Trujillo, and I want to talk to you about...

In last week's episode, I interviewed client, Jessie Fink, 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 Friends With Benefits client, Lindsay Grange, on her unique experience in my group coa...

In this episode, I had the pleasure of interviewing former Friends With Benefits (now rebranded as UNSTUFFED) client, Jessie Fink.   In the fall of 2019, Jessie 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.   Duri...

What if I told you that your body is a problem to be solved? I also don't believe your suffering is because you have failed. I believe your history of dieting is a rational response when trying to live in a culture that tells us that having the perfect body is a path to more worthiness. It makes sense. As humans, we want to feel accepted. If you find yourself in a challenging relationship with foo...

Your biggest challenge when trying to drop weight isn't the food, it's your mind. More specifically, your all-or-nothing mindset. Does this sound like you? You don't want to diet You want to be able to eat what you want You want to be able to eat as much as you want You want to be able to eat anytime you want ...without gaining weight. You don't want to diet, but you also don't want to gain weight...

On this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo joins me to discuss how in order to permanently lose the weight, you have to lose the dieter's mindset. Most of the women I've had the pleasure of working with do what all the other dieters do — they practice being overweight and seeking a magical solution. Instead, you should be practicing what natural eaters do, NOT what...