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...

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...

If you've ever tried to lose weight for a special occasion, you are not alone. The question is: is this a good idea? Or not? This is the topic co-coach, Eileen Trujillo, and I dive into this week on the Fat Murder Podcast. Think of all the things you've done in the past that may have made you think you needed to lose weight for: Your wedding or a friend's wedding Having a special outfit you wanted...

On this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes joins me to discuss how NOT to turn Hunger Directed Eating into another weight-focused diet.   As I tell my clients, these are not rules. 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 die...

Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different? This is something to get curious about because the size of our bodies doesn't change in this period of time, but how we FEEL about our bodies does. If our body isn't different, then what's really going on? In this episode of the Fat Murder Podcast,...

In this episode, I had the pleasure of interviewing former Friends With Benefits client turned Team Leader, Laura Kalirai. One and a half year ago, Laura graduated from my group coaching program and today, I invited her onto the podcast to share her experience in the program and how she's been doing without the structure and accountability since graduating. Prior to joining FWB, Laura struggled wi...

On this week's episode of the Fat Murder Podcast, Rog Law, and I are talking all things beliefs. Everything you have in your life is a result of your belief in yourself and the belief that it's possible. There are four important steps to learning how to believe in yourself. Practice them and you'll be amazed at the results: Believe it's possible. Believe that you can do it regardless of what anyon...

Join Rog Law and myself as we discuss the biggest reason why you haven't lost the weight. If you are struggling with weight loss, I would bet that it's probably due to one of these three reasons: 1️⃣ You think there is a magical diet out there that will be fast, easy and permanent. And you just haven't found it yet. So you are on a perpetual search. 2️⃣ You are convinced that when you find this ma...

In this episode, co-coach, Eileen Trujillo, and I talk about the wild-eyed 'all-or-nothing' beast and the many ways that it rears its ugly head in the pursuit of our goals.   Join us as we explain how to turn your fear of failure into a super power that unlocks achievement in areas of your life where you typically self-sabotage.   Topics discussed:   ▪️The myth of perfection and why striving to re...

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I take a deep dive into the 3 primary reasons why you can't stop eating (and what to do about it). Simply put, dieters mostly focus on WHAT to eat and not their inner psychology in HOW they eat.  In this episode, we get nerdy about the way the brain is wired and WHY stopping is the hardest part of eating. Hint: it com...

How much of your day do you spend thinking about eating? ▪️What you will eat next? ▪️What you wish you could eat? ▪️What you wish you hadn't eaten? What about your body? ▪️I want to fit into the clothes I wore pre-pregnancy. ▪️I hate the cellulite on my legs. ▪️I wish my arms didn't jiggle so I could wear sleeveless shirts. How much of your day do you spend feeling guilty for what you ate, for wha...

Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different? This is something to get curious about because the size of our bodies doesn't change in this period of time, but how we FEEL about our bodies does. If our body isn't different, then what's really going on? Few people are immune from having "bad body...