How to Rewire Your Brain to Quit Overeating (like a badass)

If you’ve been overeating for years- or even decades- you may be skeptical that rewiring your brain to quit overeating is even impossible. But it absolutely is.

Overeating is first off an action.

When we overeat, it is often in response to a feeling (discomfort, anxiety, anger, impatience, frustration, inadequacy, excitement, etc).

While feelings themselves are harmless- they are just vibrations in your body– if you haven’t spent time learning to allow feelings to exist without stuffing food on top of them, then you may be overeating in response to any emotion, whether it’s negative or even positive.

When it comes to emotions or feelings, a lot of people think that they emerge from people or life events outside of you- your husband, kids not doing their homework, mother-in-law is too demanding, your boss talks down to you– all likely the culprits, right?

Or are they?

The truth is, everything these people do or say has little to do with our feelings, but how we process what they do or say has EVERYTHING to do with our feelings.

Have you ever told someone a story that really enraged you, and they responded with little or no reaction, so you explain more, so they get how “bad” the situation really is?

That, my friend, is your story.

Anything more than facts is your story.

We think our stories are facts, but actually, our stories are the mechanisms we use to justify our feelings and actions.

How does this relate to overeating?

Because overeating starts in the mind way before you’re in line at the drive-thru.

Think about it like this: when you want to lose weight, and you start your day off with your lunch packed, it’s not because you’re planning to ditch it at some point in lieu of McDonald’s right?

You pack your lunch because you told yourself (maybe the night before) that you want to eat a healthy lunch that will help you lose weight.

So where’s the gap between between the healthy lunch and the drive-thru?

Let’s say it’s your boss.

She emails you that some work you’ve done needs revisions within 15 minutes. She is energized and as soon as you receive her email she calls you to make sure you saw the email.

You can see her email and phone call as intrusive, demanding, outrageous, or even offensive.

What if you knew just prior to her email, she was informed of a last-minute change that she had to do, and was so rattled for her meeting she needed you to make the correction because you are the most reliable person on your team.

Pretty different story, eh?

Now, you may be protesting that you know that wasn’t why your boss came to you, but notice how your thoughts change.

When we change our thoughts, we show up for life differently.

So when a situations emerges that may be triggering, ask yourself, how can I show up for this in my life and still get results?

Get curious.

Be like a nosy neighbor– be up in your own business.

Great questions inspire us to find a better outcome for ourselves, instead of allowing our brain to run it’s default programming.

This is important because your default programming (aka habits) will tell you to do what you’ve always done– assume your boss is taking advantage of you, feel angry and resentful, and therefore eat a venti Starbucks cup filled with peanut m&ms (not that I’m speaking from experience— *clears throat* 😉

But next time you are in that situation remember…

The keys to rewiring your brain to quit overeating are:

(1) Hit the pause button— maybe even say outloud “STOP” as soon as you notice uncomfortable feelings surface.

(2) Before leaping out of your chair to the pantry you ask yourself “what would a badass woman who shows up big in her life do in this situation?”

When you ask yourself powerful questions, your brain gets to work on powerful solutions.

So what do you do?

My first response is “a badass woman who shows up big in her life just takes care of business. She gets the job done, and doesn’t let a moment of feeling weird about an email derail efforts she is committed to.”

What is your response?

(3) Follow the badass– she always knows best.

Notice how thinking about it from this perspective puts you in the driver seat.

It puts you in the place of power.

When you are in the power, you decide exactly how you show up in EVERY area of life.

If this is work you want to do more of and you need help, click here to schedule your free solution session with me.

How to Ditch Scale Fears

I used to really struggle with getting on the scale.

I was afraid it would give me bad news.

I thought of the scale as the enemy when I gained weight and my bestie when I lost.

I noticed that there were times I was doing everything right, yet the scale didn’t seem to budge. Sometimes it even went up!

What was I doing wrong?

What I was doing wrong was thinking that weight loss was linear and that if I did “everything right” that every day the scale should go down.

Here’s the truth: we all have human bodies and our weight fluctuates from day-to-day.

Even when you’re doing all the right things, weight can fluctuate due to:

  • Female cycles
  • Eating salt
  • Constipation
  • Stress
  • Inadequate Sleep
  • Hormonal Changes

Knowing this, I was able to shift my internal dialogue from:

  • I’ll always be fat!
  • This is never going to work!
  • I hate myself!

All thoughts that kept me stuck because they created terrible results (binge eating, going off track, throwing in the towel– can you relate?)

But those weren’t the results I wanted, so I had to shift my thinking to focus on what I wanted to create:

  • I’m committed to this process and accept fluctuations as part of my journey
  • I’m willing to stick with my plan even when the scale fluctuates
  • This goal matters to me, so I’m staying committed.

By shifting my perspective, I was able to allow fluctuations without making them mean anything.

If you have noticed that you self sabotage when you get on the scale I can help! Click here to schedule a breakthrough session with me.

Are You Gambling With Your Weight Loss?

On Valentine’s Day I bought everyone on my team a lottery ticket.

We were already planning to do a cute card exchange a-la third grade, but I thought it would be fun to throw a lotto ticket in their basket, too.

The whole day there was a buzz about the tickets!

  • What people would do if they won?
  • How many people lose their lotto winnings?
  • The likelihood of winning the lotto versus getting struck by lightning, etc.

Here’s the interesting thing– we all know the chances of winning the lottery are ridiculously slim, yet still we play anyway.

It got me thinking about weight loss.

Somebody’s gotta win! We tell ourselves when we play the lotto.

The diet version of that phrase therefore has to be It worked for Sharon! (or name of other co-worker/random person on Instagram).

One thing I see a lot in my practice is women hopping from diet to diet because they think that the next one will be the magic bullet that they will suddenly stick with for good.

In my weight loss master class, I explain that all diets work because they create a caloric deficit, but that the diet you should choose is the one that fits your life.

What if you believed me?

Let’s say instead of playing the lotto quick picks, I was actually giving you the winning numbers, all you had to do was patiently keep playing them?

Here’s the good news– I am!

When clients work with me, the first thing we determine is how to create a deficit while eating as much as they can so they can get results for good.

They are successful because they commit to the process instead of hopping from plan-to-plan, and therefore lose weight.

If you’ve been gambling with your weight loss and randomly throwing your keto-friendly spaghetti at the wall to see what sticks, wouldn’t you rather go all-in on what you know is scientifically proven to create results?

I would!

Join me on this journey by scheduling your free breakthrough session with me, where we will uncover how to switch your journey from trying quick picks to playing only the winning numbers.

Girl, Eat That Chocolate!

Whether you are celebrating Valentine’s Day or Galentine’s Day this year, I have a message for you…

Just eat the chocolate.

I remember how I used to fret over V-Day chocolate, and would just ask for flowers when I really wanted See’s maple pecan bon bons, white chocolate apple pie, and hazelnut truffles.

Why feel deprived when what you want is totally available to you?

The problem is that many people tell themselves terrible thoughts like:

  • Sugar is the devil
  • If I have one, I will eat them all
  • I can’t eat that and lose weight
  • That’s not good for me

For the record, I don’t ever remember hearing the news story about the girl who ate a piece of chocolate and immediately died, gained 30 pounds or got pregnant, so take a breath.

Ask yourself what you would enjoy having on Valentine’s Day?

Eating a whole cake or box of chocolates to drown your sorrows is obviously not going to bring you joy, so really think about it.

How many chocolates would you really enjoy? Three? Five?

Decide now, plan in advance, and have what you love.

This is a powerful activity that reprograms your brain for success!

By enjoying the treats you’ve planned to have when you typically eat ALL the treats because you don’t “allow yourself” to have them, you train your brain to learn that you are the one who is in control- not the food.

Each time you practice this activity, your ability to decide to enjoy what you want gets stronger– your trust in yourself grows, you prove that you can follow through on your intentions.

Who doesn’t want more of that?

You, my beautiful Rebel deserve indulgence, so do yourself a favor and eat the chocolate.

If this is an area you are struggling with and you want to learn how to quit extreme eating, and create sustainable results, then click here to schedule a free breakthrough session with me.

Your Greatest Weight Loss Challenge Solved!

What creates the greatest challenge when it comes to weight loss?

It’s a question I ask people in consults.

Want to know what they say?

Consistency.

Most people know what to do, but they don’t feel they are creating motivation consistently.

So how do you go from hitting or missing days on your meal plan to staying on track every single day (even when it’s Valentine’s Day)?

Commitment.

How is it possible that simply shifting your thoughts to being committed can help you lose weight?

Think about all the things in your life you commit to: your marriage, your kids, your job, paying your mortgage.

Do you show up to your marriage only as you feel like it?

Is your child’s call for help disregarded unless you’re in the mood?

Do you let the mortgage default because you’d rather buy on new shoes?

In all instances, you do what is necessary even when you don’t feel like it.

Why? Because you made a commitment.

Want to know what 100% commitment to weight loss transformation looks like? 100% results!

What does 100% committed to your weight loss transformation look like?

What is different for you?

Will you practice more consistency? Patience? Compassion?

What will you change today if you go all-in and are 100% committed to your goal?

Many times people think its the right program they need that will “fix them.”

While awareness of what you’re eating is important, the magic pill you’re waiting for is in feeding your mind and feeding your body.

Take some time to answer the question for yourself today: What is one thing you will change today to honor your 100% commitment to your goal?

It’s waiting for you.

You just have to decide you want it.

If this is an area you struggle with and you like what you hear, but feel you need support, then click the link to schedule your free breakthrough session with me here.

Have a great day!

How to Handle a Superbowl Buffet Like a Boss

Do you know that there is more guacamole eaten on Superbowl Sunday than even on Cinco de Mayo?

I don’t know about you, but when I used to think about all the food on Superbowl Sunday, I’d get a migraine trying to figure out how to stick to a plan amidst the sea of chips and queso.

I’ve totally been there, and my plan for Superbowl Sunday is to get results, so let me show you how.

First off– Superbowl Sunday is a three hour period of time over the weekend– it’s not a whole weekend-long event, so what we are really talking about here is staying on track for three hours.

If you think about sticking to your plan for three hours on a Sunday, it seems pretty simple, right?

But for some reason, the label changes everything.

Given that we know it’s just three hours, I want you to ask yourself what you want to do during that time?

You can choose to throw caution to the wind and just go for it– totally your choice.

But let me ask you what results that creates for you long-term?

Is three hours of eating and drinking worth an entire week of work it will take to “un-do” all of that damage?

If it’s not for you then decide NOW how you will show up on Sunday for the event.

What will you eat and drink?

Log it in your food journal now, and imagine being around a a massive buffet.

How do you want to think about your choices?

How do you want to eat today, tomorrow and leading up to the weekend to prepare for that day?

Do you want to save a few calories now so you can enjoy a little extra then?

You get to create the exact results you want for Superbowl– just like every other Sunday.

You get to choose.

What is your choice?

If you are struggling to stay consistent with your plan and you want to learn how to stop quitting on your plan– even on special occasions, then click here to schedule a breakthrough call with me.

Why I Want You to Eat MORE to Lose Weight

Over the last month I’ve had this conversation about a dozen times, so I figured it was time to write a blog since it sounds great, but seems so counter-intuitive.

Eat more to lose weight?

When clients start with me, I have them eat quite a bit of food.

They find this surprising because when they first start using food tracking apps like My Fitness Pal, and enter their calculations (height, weight, desired weight, etc.), the app calculations tells them to eat some pathetically low caloric number– like 1200 calories a day.

But starting out your diet at 1200 calories is a terrible idea, let me tell you why.

By starting your diet at 1200 calories, you may lose weight rapidly, and you may be so excited by the immediate results that you convince yourself it’s sustainable (which for the record– it’s not).

If you’re new here: the first rule of Weight Loss Rebels is we only do things to lose weight that we can stick with long-term (so 1200 calorie diets are O-U-T!).

Your body will notice the sudden decrease in energy (food intake/total calories for the day), and in order to preserve energy it will slow your metabolism down, so you burn fewer calories in a day (ever wonder why your Fitbit says you burned 2300 calories a day, you eat 1500 and aren’t losing weight? Ding, Ding, Ding!)

When your metabolism slows down, you then have to take extra measures to get results– eat fewer calories; exercise more, or both.

So if you are starting your plan at 1200 calories a day and after a few months you hit a plateau, then what?

You eat 1000 calories a day?

You exercise 7 days a week?

You lose your period?

No thanks! Not happening on my watch.

I have clients eat abundantly, log their food, and weigh every day so we can first understand where they are at metabolically.

If their metabolism is “normal” and they eat and burn 2000 calories a day without weight shifts, then I know I can put them into a solid deficit of 300-400 calories and they can lose weight by eating 1600-1700 calories.

This is great news because it means that they can still eat quite well for the first several weeks of their fat loss phase without cutting too much, and it gives us a lot of space for adjustments.

While I get that fast results can be alluring, let me ask you if you want to lose weight now or if you want to lose weight for good?

Losing weight for good requires investing time (and patience) to preserve your metabolism will be time well spent. Not only will your weight loss journey be a lot more pleasant, but you won’t have to be existing off celery juice to get results.

If you have been tempted to try a new quick fix this January, I’d invite you to consider that there is an alternative to the madness. If you’re interested in going at it on your own, then check out my getting started blog.

What if you’re ready to go all-in and you’d like the support of a coach to get to your goal? Click here to schedule a free break through session with me.

Happy New Year Everyone! Let’s Eat!

Why You Should Be Tracking Your Food If You Want To Lose Weight

When I first started coaching, I used to let clients pick their diet plan.

I don’t do that anymore.

As, I’ve grown my practice and knowledge as a coach, I know now more than ever that when people come to me, they want results because they are tired of screwing around on their own getting nowhere.

So today I wanted to share with you why I recommend my clients track macros and why you should too if you want to start getting results.

First, in order to lose weight, you have to be in a caloric deficit, so that means you need to eat less than you burn. So whatever eating style you prefer is fine, but you still have to be in a deficit.

You want to eat low carb? Fine, but you still need to eat in a deficit.

But when I cut carbs before, I lost a lot of weight really quickly“, you may protest.

I get it, but when you started eating carbs again, did you gain a lot of weight really quickly, too?

Exactly.

So if you want results for good, not just results for now, then stick with me here.

In order to make sure my clients are in a deficit, I teach an approach in my program called flexible dieting, where my clients learn how to track macros.

What’s a macro?

A macro is short for a macronutrient. We have 3 major macronutrients that you have probably heard of: proteins, carbs and fats.

When I work with clients I have them track macros, not calories, because tracking macros helps them incorporate a variety of balanced foods in their that are both nutrient dense and enjoyable.

Secondly, in order to get results, after being in a deficit, you have to be compliant. You have to be able to actually stick with the plan that you’re on.

So while eating low carbs may get you results temporarily, what do you do when you are at a party, or when you don’t feel well, or during the holidays?

Maybe you get really great at mastering the art of baking with almond flour for a period of time, but in my experience, most people eventually break down, binge, and wind up yo-yoing because they can’t stick with it long-term.

Whatever method you choose has to be sustainable, so you can adhere to it long enough to actually get results and keep them without rebounding.

Finally, you need be able to look at the data.

I’m all about the nerdery and science of weight loss, which is why my clients learn how to track macros. If they are being compliant with their tracking, and hit a plateau, then I know it’s time to tighten the reins a bit, and if they get to their goal, then it’s time to add food.

Some people may feel they can do this intuitively, and to them I would say– good for you.

But, I find that most people grossly underestimate the amount of food they eat in a day, and find it shocking to learn how much they are actually eating.

By tracking macros, you eliminate the drama, the guessing and the confusion, and you get down to the facts: you either do it or you don’t– like being pregnant, you either are or you aren’t.

So if you’ve been a diet hopper and are wondering what you need to do to get results, and you are truly committed to making a change in your life, then what are you waiting for?

You can start on your own by downloading My Fitness Pal, which is a free app for macro tracking.

If you are struggling to make progress on your own, then click here to schedule a free 30 minute solution session with me.

I work with women 1:1 to get weight loss results FOR GOOD!

If you’re ready to get off the dieting roller coaster, and make progress, then today can be your day of change.

Just make the decision and take the next step forward.

Have a great day!

The Best Weight Loss Method. Period.

Happy Wednesday (or whatever day of the week it is when you land on this blog)!

Today I am talking about the best weight loss method. Period.

There is a short and a long response for this– I’ll give you both.

Short answer: The best weight loss method is the one you can stick with FOR GOOD!

Long answer:

As someone who has lost over 70 pounds and kept it off for nearly 2 decades I have tried it all.

I see a lot of people who are lured into doing diets that get results fast because they think that as soon as they lose this weight, they can go back to “normal”.

I get it, I’ve thought that before during one of my failed 21-day juice detoxes.

Here’s the truth– whatever you do to lose weight, must be maintainable for the long-term unless you actually want to regain weight, which I don’t think anyone does.

I know it can be alluring to think that you will do a 1000-calorie a day keto diet with intermittent fasting to get to your goal quickly because you’ve outgrown your yoga pants during the quarantine, but before you do this let me offer something for your consideration…

How much time have you spent over the years doing quick-fix diets?

If you had to tally the amount of time you spent doing things you thought would get results fast, how many times would you be multiplying 21 and 30 days in your head?

If I look back at my dieting history I have easily spent 2 years doing “fixes.”

What if instead of doing fixes, you decided to commit to the ultimate solution– the one you stick with for good?

When you commit to the solution you can stick with for good its a game-changer because you become the one who decides whether or not something is in your plan, worth a splurge, worth the save, and all the other decisions that we make about our nutrition that we have previously outsourced.

When clients work with me, Week 1 we decide what their protocol will be, and when we do, I have 3 criteria that they have to consider when we are putting together their plan.

  1. Enjoyable– They have to enjoy the food their eating, and not be including nonsense food they secretly despise because its “part of the plan.” If you hate your plan, you will quit, so start with enjoyment in mind.
  2. Effective- The plan has to get results. So while you may enjoy eating chocolate cake all day, you may find that after a week, it doesn’t get you the results you want, so you decide to balance it out with some other foods and have chocolate cake once a day or week instead of all day, and the results come. If you aren’t getting results, you will be frustrated, so finding a balance between enjoyment and effectiveness is the sweet spot.
  3. Sustainable- Consider the long-game. Many people think that because they saw a 1200 calorie diet that some celebrity did that they should do the the same. My question to that person would be “are you willing to enjoy that for the rest of your life?” I would them ask them what their plan is when the 1200 calorie diet stops working? Are they going to cut to 900 calories? Sustainability is the true secret because it’s the reality check that reminds us that we aren’t just losing weight for now, we are losing weight FOR GOOD.

How this plays out is in my practice is that I have clients choose exactly what they want to eat based on their goals, they log their food, and we evaluate their progress each week. If we run into a sticking point, whether physical or psychological, we go back to the three: did they enjoy their food, or did they fill their day with diet foods, then feel deprived and then cheat; did they get results, if not we evaluate their macro-intake for the week along with their food choices to see how to get results next week; did they try to “cheat the system” by eating super low calories that week because they wanted fast results, if so, they get back to their usual plan.

If you’ve read this far and you are working on your own weight loss journey, I’d encourage you to take a few moments to see if your plan hits all 3 criteria and ask yourself if you plan is enjoyable, effective and sustainable? If not, then consider making a shift.

If this is an area where you need some support, feel free to schedule some time with me to see what you can change to get your plan dialed in.

Remember, we don’t want to just lose weight now, we want to lose weight for good.

Have a great day!

Ending Your Lifelong Weight Struggle

Today I wanted to talk to something near and dear to my heart, and that is ending your lifelong weight struggle.

According to Bray, George A et al, “Overweight and obesity are worldwide problems that affect >100 million Americans or 68.5% of the adult population.”*

Obesity has been called an “epidemic,” and studies from Harvard report that there have been $190 billion spent on obesity-related illnesses and the treatment of obesity itself, but there remains to be a single, defined cure for everyone.

So what do we do?

Even if a cure-all drug or diet were released, the challenge of offering a blanket recommendation to the world is that every human is different, and what works amazingly well for one person may work terribly for someone else.

If you are like most people who have struggled with your weight for your whole life, or even a decade or two, you are likely frustrated. You may feel like these statistics support your conundrum, and you may want to blame fast food chains, availability of highly palatable foods, your metabolism, your mother, you name it.

I get it– I wanted to blame people, too! I didn’t want to think it was my fault for creating a body that felt foreign to me– I just felt like I was trying to cope with this life and this body just happened.

The truth is, we can blame a lot of people and some intense life circumstances for wherever we are, but that only serves to keep us stuck.

In order to make progress, we have to desire the freedom in transformation more than we find comfort in the story keeping us chained.

Jack Canfield’s first of his Success Principles (in the book with the same title) is to “take 100% responsibility for your life.”

So, what if we just decided that …

  • We no longer focus on who or what to blame!
  • We figure out the solution for ourselves starting now!
  • The solution is actually finding the cure for ourselves, and not waiting for someone else!
  • We are willing to take 100% responsibility in this area of life!

When I asked myself these question on my own weight loss journey it really broke my brain because it made me realize that I actually have all the answers that I need– I just needed to start testing, have some patience, and create a format for myself that would confirm I was on the right track.

This is why I am beyond excited for my Holiday Fat Loss Challenge October 26th-30th.

In these 5 days, I am going to training you specifically on how to create a plan for YOU that gets results.

Whether you’ve been struggling with your weight your whole life, a decade or two, or have noticed that since you hit 40 you keep gaining weight, I can assure you there is a solution… and it’s not what you think.

If you’d like to join the challenge, then go to my website and sign up for your free guide: How to Stop Overeating When Working From Home, and I’ll let you know as soon as the challenge opens up.

ACTION FOR TODAY: For those of you who don’t know, I am a big fan of accountability. If you are ready to start your journey today, then download the My Fitness Pal app and start tracking your food. You don’t have to hit any goals or targets, just start noticing what you’re eating. Awareness is the first step, so if you are ready to make some progress, then click here to get started.

*Bray, George A et al. “The Science of Obesity Management: An Endocrine Society Scientific Statement.” Endocrine reviews vol. 39,2 (2018): 79-132. doi:10.1210/er.2017-00253