Posts Tagged ‘binge eating’

Episode 52: The Top 8 Concepts About Weight Loss and Eating that You Learned This Year: What You Need to Know to Succeed

Tuesday, December 27th, 2016

Episode 52: The Top 8 Concepts About Weight Loss and Eating that You Learned This Year: What You Need to Know to Succeed

It’s hard to believe it’s been a year! This is our 52nd episode of Weight Loss Made Real and I hope you’ve enjoyed your coaching sessions.

Concepts podcast 52

With so much material covered, it may be hard for you to organize it all and try to follow the concepts.

So in this episode, I’ve put together what I consider your top 8, most important coaching sessions and concepts. You might want to go back and listen to these again, as you decide what you want to choose to focus on in the New Year.

Here we go with your top 8 concepts:

Concept #1: Clear your path. Learn from your past mistakes. This is covered in Episode 2, Let’s Clear Your Path to Weight Loss Success.

Concept #2: Connect with your body. Here you’ll learn how to eat like a naturally slim person, and you can find this in Episode 3 (How to eat like a naturally slim woman) and Episode 6 (When to start eating and when to stop).

Concept #3: Challenge your thoughts. It’s mind management time! Go back and listen to Episode 7 (Managing your mind to end your emotional eating) and Episode 13 (Understanding and ending your emotional eating).

Concept #4: Check your habits. Your habits either help you or hurt you. Let’s look at what you are doing and what you’d rather be doing. You’ll find this in Episode 11 (Your eating habits).

Concept #5: Working on Project Y.O.U. Do you remember why it makes so much sense to work on your eating, your weight, and yourself in general as if it were a project? Take a listen to Episode 5, called Working on Project You.

Concept #6: Cherish yourself! You’ve heard me talk about self-care, self-worth, and self-esteem. All different ways of saying LOVE! Go back to Episode 9 and listen to How to care for yourself so you can do the right thing.

Concept #7 is all about creating your own tool kit. This is not from a published podcast, but is coming in a future episode. How to put all the things you’ve learned into a tool kit that you can pull out and use as needed to get through Project YOU.

And last, is Concept #8: Banish Your Binges. Here I remind you of some of the things I talked about with Kathryn Hansen, of Brain Over Binge, to help you get rid of those life-disrupting urges to binge. You can find our talk in Episode 8, and can apply what you learn there to binge eating of course, but also to emotional eating and general overeating.

Here’s to another year of growth for you. Keep listening and keep learning. You can do this!

Xoxo,
Cookie

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

If you are ready to take your weight loss and eating issues to the next level, it’s time to talk with me. Visit http://www.weightlossmadereal.com/talk for a free consultation with Cookie and find out if coaching is the solution to your struggle.

THE FREEDOM COACHING GROUP: If you’ve ever dreamed about having your own personal coach to work on your eating with you, you’re closer than you think. My coaching group is happening now! It’s super affordable, supportive, and an amazing resource if you struggle with overeating, emotional eating or binge eating. Take all you’re learning here on the podcast and go to the next level. Click here: http://weightlossmadereal.com/group to get all the details and join our group Weight Loss Made Real: The Freedom Group. Because really, isn’t freedom what we all want? I hope to see you in the group!

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 15: What To Do When You Get the Urge to Binge

Tuesday, April 12th, 2016

Episode 15: What to do When You Get the Urge to Binge

Urge to Binge Podcast 15

If you’ve ever experienced the urge to binge, or even the urge to escape an uncomfortable emotion by running to food, you know how powerless you can feel.

It almost feels as if someone has taken over your brain and is giving you orders and you have no say in what happens next.

And what happens next usually involves large amounts of food and huge amount of shame. It doesn’t have to be that way.

Today’s coaching podcast will lead you through all the steps you can take to NOT give in to that powerful urge to binge or eat emotionally.

Here’s what you’ll get from today’s session:

  • Learn the steps to thwart a binge that truly work.
  • Understand why these steps sound so simple but still require deep understanding.
  • Once you get the understanding of your urges, why it still takes a while to be able to say no when the urge to binge comes knocking.
  • The reason these urges don’t mean anything about you, your abilities or your intelligence.
  • Why the pain and frustration you feel when the urges come feels so real.
  • And why it’s much better to run towards the discomfort of the urges than to run away in fear.
  • And finally, what it will really take for those urges to fade away.

You can do this. And these are the first steps.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Shape Your Life, Shape Your Body

Wednesday, February 24th, 2016

shape your life to-do listAll of my weight loss clients are intelligent.

They have full, demanding lives.

Lots of relationships.

Many, many things on their ‘to do’ lists.

And, of course, there’s that annoying issue of carrying some extra weight on their bodies.

Sometimes it’s just 10 or 15 pounds.

Sometimes it’s a lot more.

Life moves along. Urgent things get done. Some things don’t.

Some things stay on the list forever.

  • Like taking care of yourself (what does that even mean to you?)
  • Like planning your meals so you actually have what you need in the house.
  • Like making time to stop and check in with yourself before you eat. Are you hungry?

When we create the habit of taking care of the loud demands, and putting off what’s not urgent, eventually even those quiet whispers get loud.

Your 10 pounds turn into 30.

You can’t find your gym shoes under the piles in your closet.

Your fridge is full but everything is past its expiration date.

The last time you had a physical was 2002.

When we procrastinate taking care of our lives, there will be a price to pay.

We sacrifice living the true, beautiful life we were meant to live, in the body we were meant to have.

We’re not happy. And we think the big problem is our weight.

Here’s the story: When we let things pile up, everything suffers. Long lists of things to do sometimes lead us to stressful thoughts. It becomes harder and harder to focus on the present moment because of all the things we’ve put off. They’re lurking.

So, how can you expect to eat well and listen to your body with all that psychic noise?

You can’t.

In order to reshape your body, the first step is to reshape your life.

This year, the focus of much of my coaching and writing will be about creating the life you want, getting what’s most important to you done, and taking care of yourself.

So, right now, even though you may want to lose some extra pounds, I invite you to take a different approach. Take a look at your life and really face all that you’ve been avoiding. And pick one small thing that you can take care of.

Now cut that thing in half.

And in half again.

Until it is so tiny a step, that success is visible.

And, as you get things in order and create loving and sustainable habits, you will wake up and feel lighter.

Mentally.

Emotionally.

Physically.

I will come back to this subject many times this year. Look for worksheets and all kinds of tools to help you navigate through this process. Because when you focus your attention on cleaning up and reshaping your life, reshaping your body will be a cinch.

xoxo,
Cookie

Episode 8: Brain Over Binge Recovery Guide: A Special Interview with Kathryn Hansen About Binge Eating

Tuesday, February 23rd, 2016

Episode 8: Brain Over Binge Recovery Guide: A Special Interview with Kathryn Hansen About Binge Eating

Binge Eating with Kathryn Hansen

So many of us struggle with binge eating. You may suffer greatly, and see no way out. But there is a way out, and Kathryn Hansen has found it.

Today I interviewed my colleague, author Kathryn Hansen all about binge eating. Here’s what we covered::

  • Kathryn talked about her story, her binge eating and how she eventually overcame it completely.
  • We discussed the difference between her first book, Brain Over Binge, and her new book, Brain Over Binge Recovery Guide.
  • Kathryn explained her 5 components of the process of stopping binge eating.
  • We touched on the most common roadblocks you might encounter in dismissing the urges to binge, and how you can look at this challenge.
  • What fears most people have about stopping their bingeing.
  • What happens when we think the urge is too strong to dismiss.
  • We talked about the insight needed to deal with binge urges, and how to get this insight.
  • And we covered what happens after you’ve stopped bingeing: how do you learn to eat normally.

This is a special interview with a woman who changed the way I view binge eating. Her website is BrainOverBinge.com and her new book, The Brain Over Binge Recovery Guide is available on Amazon.

You will not want to miss this discussion if binge eating is a challenge for you. Kathryn’s concepts are literally life-changing, and I use them with my clients on a regular basis.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Nutrition Matters Podcast with Paige Smathers

Wednesday, February 3rd, 2016

nutrition mattersPlease join me! I was recently interviewed by Paige Smathers, on her podcast Nutrition Matters.

Cookie and Paige Discuss Nutrition Matters, Emotional Eating, and Binge Eating

Paige Smathers is a registered dietitian who is all for sustainable healthy eating, and not a big believer in diets. I think you’ll enjoy our conversation. Join us when we discuss how nutrition matters.

Click here to listen in.

Episode 5: Working on Project YOU: Creating Your Weight Loss Blueprint

Tuesday, February 2nd, 2016

Episode 5: Working on Project YOU: Creating Your Weight Loss Blueprint

Working on Project YOU

Today you’re going to get a handle on a major shift in how you think about losing weight or changing how you eat. If you’ve struggled in the past, this episode will help you in a big way. These changes are small and doable, with profound effects. They are part of Project You.

Here’s what you’ll get in Project YOU:

  • You’ll see why having a certain weight as your main goal just doesn’t work, and what does work instead.
  • You’ll learn how to look at the whole project of making changes in your eating and your body, instead of just worrying about what to eat, and when to eat it.
  • You will understand why hating yourself stops you from losing weight and changing how you eat. And I’ll tell you how to look at yourself right now, at whatever weight you are.
  • Do you try to be good? This is not a strategy. Learn what to do instead.
  • Finally, learn how to look at a challenge as something you welcome, instead of something that you dread.

Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 4: The 3 Essential Parts of Solving Your Eating Problems

Tuesday, January 26th, 2016

Episode 4: The 3 Essential Parts of Solving Your Eating Problems

The 3 Essential Parts of Solving Your Eating Problems

Join me as I share my philosophy about what’s most important in ending your eating problems:

  • Hint: it’s far from just what you eat!
  • How to think about managing your life.
  • What your mindset has to do with eating like a naturally slim woman.
  • The key to self-care (that you can actually do) when life throws you challenges.
  • Two perspective shifts that will change your life and your eating – for good.

Today, I am discussing what’s most important to you on your journey to change the way you eat, and the way you live.

You’ll be learning all about taking care of yourself on a broader level than just focusing on how and what you eat.

You’ll also finally understand how your thoughts lead you to all kinds of eating behaviors you wish you could stop… and now, with this new understanding, you’ll be able to!

And, I’ll show you a different version of self-care (one that you can follow through with) that doesn’t include bubble baths and candles, unless you want it to!


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Binge Eating, Emotional Eating and Compulsive Overeating: What’s the Difference?

Wednesday, January 6th, 2016

fridge and eatingMost of my private clients come to me with many complaints about how they’re eating. They assume they are all binge eating, even though most of them aren’t.

Since they all want to learn to lose extra weight and eat like a naturally thin person, what’s the big deal about figuring out what kind of problem they have?

Why can’t they just try to eat less?

Figuring out and really defining your eating problem is the first step to learning to eat naturally and shedding your extra weight.

But, as a subject, it’s a little bit boring. It’s not a fast, sexy subject. I get it.

If you don’t pause and figure out what you’re doing and WHY you’re doing it, then choosing a solution is like buying a lottery ticket.

There’s a small shot it may work, but then again, there’s a really good shot that it may not.

If you eat to avoid an emotion, or eat in response to an emotion, you’re probably an emotional eater. And your solution will be all about learning to manage those emotions.  Like a pro.

If you have recurrent urges to eat large quantities of food, pretty often, regardless of what triggers those urges, chances are you’re a binge eater. Those urges come from your lower brain, just like the survival instinct. Your brain thinks you need to binge in order to survive. Your solution will be all about recognizing that urge for what it is, and deciding rationally not to obey it. You need to learn a little bit about how your brain works, and you’ll be able to master this.

And if you’re on the ‘see food’ diet… bear with me here… if you see food and then eat it, you’ve just conditioned yourself to have some really unhelpful habits with food that you can replace.

All these different eating issues, once they’ve been defined, all respond to changes in the way you think. And thinking about these issues unemotionally is your key to success.

Changing how you eat will change your body. Changing how you eat has to come from changing how you think. And changing how you think comes from correctly identifying and defining your problem. Let’s start there! Do the work!

Episode 1: The Difference Between Emotional Eating, Binge Eating and Compulsive Overeating

Tuesday, January 5th, 2016

Episode 1: Do You Overeat, Binge Eat, or Eat Emotionally?

Welcome to the first episode of the Weight Loss Made Real Podcast!

Overeating

Today we’re talking about the difference between emotional eating, binge eating and compulsive overeating.

Here’s what you’ll learn in this episode:

  • Get clear on the difference between emotional eating, binge eating and general overeating.
  • Identify your problem exactly specifically – maybe for the first time ever.
  • Understand the basics of what causes each eating problem.
  • How what we eat affects how much we eat.
  • Why your thinking plays a major role in how you eat.
  • The life-changing approach to dealing with all eating issues, regardless of which is your toughest problem.

Join me as I discuss and provide you with a clear understanding of different eating issues, so you can identify yours. That’s the starting point for making changes that will lead to lasting change.

So many of my clients assume their overeating is binge eating, while others mistakenly never connect their emotions with their overeating. This keeps you stuck right where you are, because if you aren’t clear on what eating issue is your main ‘trouble area’ you can’t address it in ways that get you the lasting results you desire.

Let’s take this first step together because once you understand exactly what your problem is, finding the right solution will be so much easier.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey.

Collection 1: Episodes 1 – 52 contains these great features: easy-to-read summaries of all the main, most important concepts from each podcast episode, room for you to take notes that are relevant to you and your life, right there alongside the summary notes, a direct link to each episode for your reference and so you can easily listen while you read the summaries, an action step for each episode, links to additional resources mentioned are embedded right into the notes so you can easily access them, if desired… and much more!

Get all the details and purchase your copy today.


The Freedom Group

Do you struggle to lose weight or stop eating emotionally? If you do, click here to learn how The Freedom Group can help. The Freedom Group is a coaching program with me as your coach and a group of like-minded women who will help you reach your goals. We use my unique EAT, THINK, LOVE program. Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members.


Gifts and Important Links

Make sure you get your FREE copy of my BOOK, Clearing Your Path to Permanent Weight Loss, plus other gifts. Get them here: http://weightlossmadereal.com/gifts

I always welcome your letters. You may email me at cookie@realweightlossrealwomen.com

I’d so appreciate it if you would leave me an honest rating and review on iTunes at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

5 Reasons Your Weight Loss Goal Isn’t Working

Tuesday, October 6th, 2015

weight loss goal

When I work with my private clients, I do a combination of teaching them new concepts, and then also coaching them so they can get themselves to take new actions.

What often comes up is total confusion about why they struggle in the first place. If they know what to do, why can’t they just do it?

That’s why I first help them clear their path. This means that we explore together exactly why their efforts to achieve their weight loss goal hasn’t worked so far.

By figuring this out, they can avoid going into the spin cycle they usually do, repeating all the same old mistakes over and over again.

So here are the five main reasons why setting a weight loss goal isn’t working for you, and what to do instead.

1. The number of pounds you want to weigh isn’t motivating in itself.

When you choose a goal weight, and pick a range of pounds that would make sense for your body, your age and your lifestyle, this number is exciting for about 10 minutes. Then, it’s just a number. And that number isn’t enough to motivate you to stay on track.

What can you do instead? Think about why you want to weigh that number. What will it give you? How will you feel? We may imagine that our whole life will change when we reach a certain number. But any real change will come from you: how you think, what feelings you have, and what steps you take. The number is just a thing you think you want.

The reason you want to be a certain weight is because of how you think it will make you feel. Understanding this is the first step toward figuring out how to get to that special weight. If you want to lose weight so you can feel confident, it will help if you learn how to feel confident right now. In your current body, at your current weight. Trust me when I say this can be done.

2. You expect your journey to your weight loss goal will be a simple, straight line.

Simply said, it won’t! The path to permanent weight loss will be a winding road, with lots of detours, pauses, and bumps in that road. This is the norm.

Sometimes when we run into the common roadblocks, we take it to mean that we’re not doing something right. And we just stop.

This is a big mistake. The various roadblocks you will definitely encounter are to be expected. And the most important thing you need to do is keep going.

And, of course, stop expecting your road to be a super-highway. It will be an unpaved, dirt road. And, that’s okay.

3. You set a weight loss goal, and then stay focused on the prize.

When you first set a goal, for weight loss or anything else you really want, you do want to focus on the prize. You do want to imagine how it will feel when you get there. How you will act. How you will go through your day. And maybe how you imagine people will treat you.

But once you’ve done that, you need to move your focus from the prize to the process. You need to put one foot in front of the other and keep on keeping on. If you continue to focus on the end result you want, the gap between where you are now and where you hope to go will seem enormous. And possibly, insurmountable.

Figure out what your prize is. Get really, really clear on it. And then focus on the steps you need to take, day in and day out.

4. The goal sounds great, but what’s in between you and your goal?

It’s really common to create an exciting goal, and then have all your excitement fizzle out before you have a chance to make much progress.

What’s happened here is that you haven’t broken your goal down into little, doable steps. How do you get from here to anywhere? Simply by working backwards.

Once you have your goal, work backwards and keep asking yourself: right before I got to this point, what did I do? And what did I do right before that? And before that? Keep working backwards until you get back to the beginning. And you’ll find that you have all the steps right in front of you. To be taken one at a time.

5. You expect yourself to be all in, all the time.

Uh, oh. I know you thought you were doing a good thing. Committing to something you really want. That is good, but…

The truth is that when we have a complex goal, with lots of moving parts, we need to be realistic and expect ourselves to have some degree of ambivalence.

Sometimes we will feel gung ho and ultra-committed. And then sometimes we won’t. The stuff that makes our lives interesting will occasionally get in the way, and sometimes, we just won’t be excited about the hard work ahead of us.

What to do? Don’t try to pretend those mixed feelings don’t exist. We all have some amount of ambivalence about things we want, even when we are committed. Just acknowledge those feelings when they come up and find a way through them.

For every problem in reaching your weight loss goal, there is a solution that is just perfect for you.

It will take some tweaking, and trial and error to find the right solution. Expect some bumps in the road. And I suggest that you make reaching your weight goal a challenge.

Know that you have what it takes to figure things out. And that there is always support if you desire it.

I know this for sure: you can do this.