Posts Tagged ‘losing weight’

Ode To The Food Journal

Wednesday, October 11th, 2017

Food journalEveryone who hires me as their coach has a similar starting point; they all agree to keep a food journal.

They are not all excited, however, to keep this food journal.

In fact, it’s probably one of the least popular assignments I give.

It’s generally met with some pretty automatic arguments.

…no time.

…feels like a diet!

…it hasn’t helped before.

…why bother?

And these are all valid points.

So here’s my equally valid answer:

If you want to lose weight, or do any major work to change any aspect of your life, you need data.

You need to know where you are.

What you’re doing.

And which direction you’re headed in.

If weight loss is your goal, then writing down:

  • what you eat,
  • how hungry you were when you started,
  • and how full you were when you stopped…

…these are some of the most important pieces of data you can collect.

Looking objectively at something you’re doing gives you clues.

And, like a good detective, you will use those clues to figure things out.

There’s only one big caveat here. And that is, whatever you eat, whatever you do, no beating yourself up about it.

Be kind.

Be curious.

Be gentle with yourself.

It’s just data.

That’s it.

Use it to make changes.

Episode 79: Why You May Fear Regaining the Weight You Lose

Tuesday, July 4th, 2017

Episode 79: Why You May Fear Regaining the Weight You Lose

Welcome back, my friend!

Imagine that you’ve done it! You’ve held on long enough to change the way you are eating. You’ve stopped eating emotionally. Maybe you’ve been resisting those urges to binge.

Regaining podcast 79

But oddly enough, you don’t feel confident and proud. You feel nervous and insecure.

Why? Because you may have used sheer willpower to accomplish your feat, and that isn’t enough.

That isn’t enough to change from the inside out. To change deeply enough that you do walk around feeling relaxed and proud and confident.

And my goal for you is that if someone asks how you eat or what you do for yourself, you might find it hard to explain, because these days you think: That’s just how I live!

So let’s talk about changing from the inside out, so you don’t fear regaining weight you lost, or slipping back into old habits.

I will see you in the coaching session.

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 78: Interview with Dani Spies

Tuesday, June 27th, 2017

Episode 78: Interview with Dani Spies

Welcome to a special interview edition of my Weight Loss Made Real Podcast. My guest today, chosen specially for you, is my friend and colleague, Dani Spies.

Dani Spies podcast 78

Dani is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

In this interview, we talk about how Dani manages food in her own life, and how she eats both for pleasure and for nourishment.

We discuss planning food and shopping and prepping it, all cornerstones of taking good care of yourself.

Even if you don’t love to cook, you’ll appreciate Dani’s super simple ideas for eating real food without a lot of work.

And how she is able (and how you can too) to think about food and eating in a way that makes it easy for her to always feed herself and her family with low effort and high enjoyment.

Enjoy!

Dani SpiesDani Spies is a Health, Wellness, and Weight Loss Coach and the founder of the popular YouTube cooking show, Clean & Delicious, where she shares lots of fast, easy and healthy recipes, tips, + ideas to help you eat better and cook more so you can feel great!

CleanandDelicious.com

Clean and Delicious on YouTube

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 77: A Little Tough Love: Why It’s Important to Tackle Your Weight and Eating Issues

Tuesday, June 20th, 2017

Episode 77: A Little Tough Love: Why It’s Important to Tackle Your Weight and Eating Issues

Do you ever ask yourself: Why bother? Why am I doing this? Who cares about my weight and my eating and what difference does it make?

Tough love podcast 77

Well, grab a seat because it’s time for a little tough love session, with your coach.

There are many important reasons for you to do several things:

  1. Accept yourself where you are.
  2. Conquer anything that uses up your thoughts and energy, taking you away from where you are meant to go.
  3. Always know that taking care of you is the foundation for a good, happy life.

I want you to stop trying to lose weight and change your eating if you’re doing it strictly for self-improvement.

But I do want you to not stop until you are where you want to be so you can do what you’re meant to do in the world.

Join me in this short and sweet tough love session. And for more tough love, listen to Episode 48.

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 53: How to Feel Good in the New Year No Matter What You Weigh Right Now!

Tuesday, January 3rd, 2017

Episode 53: How to Feel Good in the New Year No Matter What You Weigh Right Now!

Happy New Year!

If you’re here in this coaching session in January, you may be thinking about starting fresh for the new year.

New year podcast 53

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!

What could feel better than a fresh start?

But often, as you know, those multiple fresh starts don’t usually have what it takes for you to get past the first month, or maybe even the first week.

I know that it’s likely that you secretly beat yourself up about your weight right now, all while trying to valiantly push forward to reach your goals.

Stop right there. That doesn’t work, and we’re not going to do that anymore. I need you to put away all the thoughts related to ‘failure’ before you set any goals or make any promises to yourself.

You want to do this, right? Then join me in this coaching session and let me show you how to really start the new year off right.

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 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 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 42 Stop Your Stress Eating, Part 2

Tuesday, October 18th, 2016

Episode 42: Stop Your Stress Eating, Part 2

I’m back with part 2 of Stress Eating, to help you disconnect your stressful emotions from eating without hunger.

Stress Eating Podcast 42

If you listened to Episode 40, you’ll remember that we talked about your stress eating.

We defined it, looked at the mind-body connection and really pinpointed how it shows up in your life.

Now, we’re going to unravel exactly what to do to break the connection between emotions and eating.

Today, in your coaching session, we will cover:

  • What your thoughts are that lead to stress.
  • What the effects might be if you don’t learn how to disconnect stress from eating.
  • How to deal with the experience of stress in the moment, and not eat.
  • Stepping back, looking at your thoughts, the cause of your stress.
  • And, rising above and seeing the big picture. How to create a life where stress is minimized, and you learn to manage your emotions on a daily basis without eating.

I hope you join me for this revealing coaching session!

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.

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 41 Weight Loss and the Working Woman

Tuesday, October 11th, 2016

Episode 41: Weight Loss and the Working Woman

Are you a woman who works? Maybe you work managing your family, from morning until night. Or perhaps you’re a working woman in an office setting, employed by a company.

Either way, join the ranks. You’re a working woman.

Working Woman Podcast 41

And having seen this in many of my private clients, I would guess there is a real disconnect between who you are all day long, and who you become at night.

Do you hold all things together all day long, only to lapse into emotional eating at the end of the day?

Let me ask you these questions:

Are you aware of the many admirable traits you possess, operating in the world and solving problems all day long?

Have you ever thought about why you’re able to do this and then come home and feel helpless around food at night?

Let me show you a simple perspective shift. I want you to see your skills and use those skills to solve your own personal problem: emotional eating.

  • I will coach you and show you how your day differs from your night.
  • What you’re not seeing about yourself.
  • Why you don’t use your problem solving skills on yourself personally.
  • How to view your emotional eating as a simple project to be taken care of.
  • How to ace this project.
  • What creates the perfect storm in the evening.
  • And what to focus on for the next week.

Together we can figure this out.

I will see you in the coaching session.

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.

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 40 Why You Overeat When You’re Stressed

Tuesday, October 4th, 2016

Episode 40: Why You Overeat When You’re Stressed

If you’re alive, you have stress. If you have a job, some friends, or maybe some obligations, you have stress.

Stressed Podcast 40

We all have stress in some form or another, and yet we don’t all eat in reaction to it.

Today, I’m going to talk to you about stress and your eating. Or, your overeating, that is.

Do you even know exactly what stress is?

Let’s talk about it and I will show you:

  • What stress is.
  • How it shows up in your life, in your mind and your body.
  • Why you might overeat when you’re feeling stressed.
  • How eating got connected with your moods.
  • What exactly is the mind-body connection?
  • Does eating help you when you’re stressed?
  • Why do some people eat from stress while others lose their appetites?
  • Do you know what your stress eating patterns are?
  • How to stop the habit of overeating when life is too much.
  • Is the goal to eliminate all stress from your life? (Hint: no.)

So we’re going to take a look at what you do when life feels like too much to deal with and the feeling of overwhelm is high.

Is eating inevitable? No.

Join me in this coaching session to learn to recognize your own stress eating patterns and start the process of disconnecting food from mood.

I’ll see you in the session.

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.

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 39 What to Do When You Feel Like Quitting

Tuesday, September 27th, 2016

Episode 39: What to Do When You Feel Like Quitting

Let’s face it. You’ve probably given up on your eating and weight goals a few times. Or maybe more than a few times.

Quitting Podcast 39

You may be intimate friends with the art of giving up. Quitting. Walking away.

And when you do that, your goals remain a distant dream that you never quite achieve.

That’s why today, I’m going to coach you on quitting, and how to be prepared for those unwanted suggestions to drop what you’ve been attempting.

Here’s what we’ll cover in today’s coaching session:

  • What it looks and feels like when you think it’s time to quit and give up.
  • Why is this happening? Again!!
  • What if you believed that quitting was not an option? How would that make your outcome different?
  • If quitting isn’t an option, what are your options?
  • Is past failure evidence that you just can’t do this?
  • What should you do when you get those familiar urges to just give up?
  • Step by step plans to conquer the thoughts of stopping and walking away from your goals.
  • What your own patterns around quitting are and how to rewrite your story for a different outcome.
  • What you truly want and how to make it real.

Join me in this coaching session as I guide you toward knowing how to not give in to the familiar urge to quit.

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.

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!