Outsmart Overeating29 Nov 2021

EPISODE 126: How to Bounce Back After a Weekend of Overeating

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.

You'll also learn:

What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food
Why being curious and compassionate with yourself helps reduce instances of overeating
Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later

What about you? How long have you been trying to force your body into a smaller version of itself? What do you say to yourself when you have an instance of overeating? Do you commit to a new diet tomorrow or excuse your behavior with a little white lie, "Oh, it's just a bite"? How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow.

If forcing your body into a smaller version of itself through dieting worked, don't you think it would have worked by now? It's time to try something different. Something that actually works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.

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Episoder(385)

EPISODE 141: Why You Keep Eating When You're Not Hungry (Even on a GLP-1)

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EPISODE 140: Overeating to Be Polite Is Costing You More Than Calories

You can track every bite and still overeat most nights. Here's one sneaky reason why. A listener's partner cooks late, after she's already eaten, so she has a small plate anyway to say thank you. I ...

3 Nov 22min

EPISODE 139: Why You Fall Off Track When Life Gets Hard and How to Bounce Back Faster

You'd never quit your job over one bad meeting. And you'd never divorce your spouse over one argument. So why does one overeat make you quit your entire plan? You've probably decided the answer is w...

27 Okt 22min

EPISODE 138: Your Brain Is a Liar: How to Walk Away When It Wants "Just a Little More"

"It's just a few bites." "A little won't hurt." Cute. Also total BS. You're full. You know you're full. And yet there you are, shaving one more sliver off the brownie pan to "even it out" until th...

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EPISODE 137: The 3 Psychological Reasons Why You Self-Sabotage (and How to Stop)

You've been "so good" for two weeks. Your jeans button without a fight. Then one night you're in the pantry with a box of Goldfish wondering what on earth just happened. And no, it doesn't mean you ...

13 Okt 27min

EPISODE 136: Why Saying "No" to the Extra Bites at the End of a Meal Feels Impossible

"I don't want to deprive myself." If you've ever said that right before going back for seconds, this episode is for you. You wear a seatbelt every time you drive. You go to bed instead of watching...

6 Okt 21min

EPISODE 135: Why Labeling Foods "Good" and "Bad" Makes You Overeat

You were on point all week. Then somebody brought cookies to the office, you had one, and the whole day was shot. So you finished the box and swore you'd start fresh Monday. So why didn't you? Coa...

29 Sep 33min

EPISODE 134: Why Most Habits Don't Stick, and What Actually Works

100 days is not a small number. It's enough time to build a habit, stress-test it during the holidays, and walk into January already ahead instead of starting from zero. This week, Coach Steph and I...

22 Sep 36min