Posts Tagged ‘eating too much’

Episode 88: How to Officially End a Meal

Tuesday, September 5th, 2017

Episode 88: How to Officially End a Meal

Let me guess. Sometimes, it’s hard for you to stop eating.

End meal podcast 88

If something tastes good, your meal may extend way after dinner has ended. And you find it hard to declare an official stopping point.

Well, this is exactly what I’m going to help you with today.

Once you determine that you’re hungry, and you start eating, the next step is knowing exactly how to stop. We’ve talked several times about recognizing your fullness and knowing when to stop.

What I’m talking about here is the actions you can take to declare the meal over, and move into the next part of your day or night.

Join me in this session and learn how to put closure on any meal.

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. Enrollment opens four times a year, so get on the waiting list and be the first to know when we’re accepting new members.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 82: Fullness: A Deeper Look at How to Tell When You Should Stop Eating

Tuesday, July 25th, 2017

Episode 82: Fullness: A Deeper Look at How to Tell When You Should Stop Eating

Do you have trouble with the feeling of fullness and stopping eating when you’ve had enough? Welcome to a very large club!

Fullness podcast 82

Most of my clients find it MUCH easier to know when they are hungry than they do knowing when they are lightly satisfied.

Why is it so hard to figure out when enough is enough?

Partly, it’s such a subjective thing. There is no beeper or alarm or light that goes off like the one in your car.

Wouldn’t it be nice if some personal signal let you know exactly when you were full?

One of the challenges is that if you have extra weight on your body, you are most likely to be used to feeling full a lot of the time.

If you get used to that feeling, then that becomes the normal time to stop eating.

Join me as I give you a system for knowing how to tell when you’ve had enough, no matter now good it is, and stop eating.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with 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

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 80: Weekend Weight Loss or Weight Gain?

Tuesday, July 11th, 2017

Episode 80: Weekend Weight Loss or Weight Gain?

What does your typical eating week look like?

If you’re like I used to be, it would look straight and narrow Monday through Thursday, and wide-open and full speed ahead on the weekend.

Weekend podcast 80

I’d tell myself on Friday that I deserved to reward myself for getting through the week. For accomplishing all that I did. For putting in hours and powering through, even when I was tired.

And, I had a very willing partner in my husband, David, whose favorite suggestion is always, “Let’s treat ourselves! It’s the weekend!”

So… I deserved to ‘treat myself’, right?

And that’s what I did. Until too many Monday mornings of shame, regret, and an upward moving scale woke me up.

I finally realized that if I kept up the pattern I was living in, I’d never get where I wanted to go.

I’d never accomplish my eating goals. My self-care goals. And certainly not my weight goals.

So, what’s the solution? Do you have to be strict and rigid and hard on yourself all the time?

No! If you know me, you know that’s not how I roll. Pull up a comfy chair and listen as I coach you on how to have a good week AND a good weekend and still be heading in the right direction.

Brain Over Binge Independent Study Course

If you want to stop binge eating, click here and check out the new Independent Study Course, created by Kathryn Hansen and myself.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with 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

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 76: How to Honor Your Hunger AND Eat with Others

Tuesday, June 13th, 2017

Episode 76: How to Honor Your Hunger AND Eat with Others

I know you’ve probably been working on learning to eat more naturally so your body can get to the weight you’re meant to be. And that means learning to eat when you’re nicely hungry, not starving, and stopping when you are comfortably full, but not stuffed.

Hunger podcast 76

This is a process. And it’s easier to do when you’re eating alone, with little to no distractions.

But life is full and busy and we all have connections: friends, family and co-workers. And sharing meals is part of the fun of relationships.

So how do you focus on your body’s signals of hunger and fullness while you’re with others?

What do you do when they’re ready to eat and your body isn’t?

And how do you manage your hunger to fit with all the times you’ll be dining with the people in your life, who may easily be on different schedules than you?

In this coaching session, I will show you how to manage your hunger so no matter what’s on the calendar, you will be able to honor yourself AND have a life with other people.

Coming Soon!

I am developing two new products especially for you: a Podcast Study Guide and a complete Weight Loss Made Real Home Study Program. If you would like to be notified when they are available, please click here and join the waiting list.

Gifts and Important Links

Talk with 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

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 72: Treat or Snack?

Tuesday, May 16th, 2017

Episode 72: Treat or Snack?

Snickers before lunch? Cupcakes before dinner? Fast food after breakfast?

Treat or snack podcast 72

What do you eat and when do you eat it? If you’re a regular listener, you know that the first thing you need to do is check in with yourself and make sure you’re hungry.

And then if you are, what do you eat?

In this short and sweet coaching session, I teach you the difference between a snack and a treat.

We talk about when you might want to have either one. And how to make smart choices when the time comes.

It’s time to stop kidding yourself about your food choices. It’s time to know when to eat what. And be able to shed your extra weight and stick to your plan.

Let’s dive into the snack vs. treat debate.

Talk with 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

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 55: How to Eat at a Buffet When You’re Trying to Lose Weight

Tuesday, January 17th, 2017

Episode 55: How to Eat at a Buffet When You’re Trying to Lose Weight

Hi there! Do you ever eat in a restaurant?

Of course, you do! These days we all eat out more than ever before. And one of the most fearful eating experiences when eating out is dealing with a buffet.

Buffet podcast 55

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!

You know, those restaurants where there are long, long tables of food and all of it looks and smells delicious.

You know that in the past, the buffet signaled the end of your self-control and the beginning of regret and shame.

But there’s a new way to look at an eating event like a buffet. Or any restaurant meal. Or dinner at a friend’s house where you have no choice about what is served.

In this coaching session, we are going to talk about a new way to not only eat at a buffet, but a new way to think about buffets.

With this new mindset, you will be in charge of yourself and your eating no matter what’s in front of you.

So get cozy and grab a notebook, and get ready to be coached.

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.

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 54: Do You Struggle with Deciding WHAT to Eat? Here’s What to Do

Tuesday, January 10th, 2017

Episode 54: Do You Struggle with Deciding WHAT to Eat? Here’s What to Do

There are so many components to eating well for health and weight loss AND freedom!

Knowing when you’re hungry. Knowing what to eat. Knowing when to stop. And managing your emotions.

What to eat podcast 54

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!

In this coaching session, we will talk about how to make those ‘what do I eat?’ decisions in a way that will lead you toward peaceful eating.

We’ll take a look at how you eat right now, and what influences your food choices.

And why it pays to think about what you’ll be eating ahead of time.

Want to be spontaneous and just wing it? Then you should know what your results are likely to be.

And, I’m pulling back the curtain to reveal my own food struggles that kept me stuck in a vicious cycle, and how I got out of it.

Let me coach you on how to find the foods that are truly right for you. Join me!

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.

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 49: How to Say ‘No Thanks’ to Food When You’re Not Hungry

Tuesday, December 6th, 2016

Episode 49: How to Say ‘No Thanks’ to Food When You’re Not Hungry

How many times have you eaten without being hungry?

not hungry podcast 49

If you’re like my clients, and me, I’ll bet it’s been many times. Maybe it’s even a regular part of how you live.

If the food looks good or smells good, you might have a lot of trouble saying no.

In this coaching session, I’m going to teach you and help you be able to say ‘no’ when you aren’t hungry, which is the earmark of a natural eater.

Here’s what we’ll cover:

  • Why you sometimes need to be able to say no to eating.
  • What stops you now from saying no?
  • Why is it so hard?
  • What do you tell yourself when others are eating and you’re not hungry? And what might you do and say instead?
  • How to get yourself, without a struggle, to say no to food you don’t need, even if it’s tempting.
  • Why you need to connect with your very compelling ‘why’ to be able to say no when it’s appropriate.’
  • How the 5 steps to dismissing an urge to binge can help you get rid of the habit of eating when you’re not hungry.’
  • And, how to practice this and make saying no a new, sustainable habit.

Join me in this useful and enlightening coaching session. You can do this!

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Ep 46 Question from a Listener — How to Know When to Eat and When to Stop

Tuesday, November 15th, 2016

Episode 46: Question from a Listener — How to Know When to Eat and When to Stop

I love my listeners! And that includes you! In this podcast, I talk about a letter I got from one of my listeners, with her permission.

When to Eat podcast 46

Like many of us, she has trouble hearing her body’s signals, so it’s hard to know when to start and when to stop eating.

Years of doing this can create lots of disconnection between your body and your mind. And it can create lots of extra weight.

So what’s the answer?

Getting back in touch with what hunger feels like, and responding to it.

I want you to eat when you are hungry and not ignore the hunger. On the other hand, when you do retrain yourself to feel that hunger, there is no need to panic.

Listen in as I coach this listener on how to be patient with her body, and create a way to be able to hear those faint hunger signals and strengthen them.

She’s on the right path, and so will you be.

I’ll see you on the podcast.

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 http://realweightlossrealwomen.com/itunes. It will help the show and its ranking in iTunes a lot! How to rate and review on iTunes: http://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Ep 35 Losing the Weight AND Losing the Struggle

Tuesday, August 30th, 2016

Episode 35: Losing the Weight AND Losing the Struggle

Imagine this: You’re in the process of losing weight, or perhaps you have already lost weight and now want to maintain it.

And now you find yourself worrying about situations like going to a restaurant, or a party.

Does it feel like a constant struggle?

Losing Weight Struggle Podcast 35

Losing weight and maintaining it, and changing your eating habits doesn’t have to be so hard. It should not feel like you are constantly hanging by a thread.

And I will show you how to live so it’s not so hard.

In this episode I will coach you and teach you:

  • Why you may constantly struggle.
  • What your fears may turn into if you don’t get control of them.
  • What you need to focus on to make your new way of eating a simple, sustainable habit.
  • The five foundational skills that will help you in any eating situation.
  • What happens when you develop, cultivate and grow these foundational skills.
  • And, your first step toward mastering these skills.

You can be anywhere, do anything, and be with anyone, and not be worried or struggle with how it will affect your eating.

Get comfy and grab a notepad… you might want to write some of these concepts down. Let’s dive in!

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!

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. You may also email me at cookie@realweightlossrealwomen.com

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