Posts Tagged ‘overeating’

Episode 65: Did You Just Overeat? How to Compensate Without Punishing Yourself

Tuesday, March 28th, 2017

Episode 65: Did You Just Overeat? How to Compensate Without Punishing Yourself

We all  overeat sometimes, especially on our way toward learning how to eat naturally.

The important thing to look at when you DO overeat is what you do immediately after.

Overeat podcast 65

Do you punish yourself? Do you restrict your eating to ‘make up’ for what you just overate?

You may very well be sabotaging yourself without realizing it!

Restricting your eating following an overeating episode messes with your survival instincts.

It reinforces a habit that is exactly what you want to stop doing!

Listen in and join me in this coaching session as I teach you why it’s so important not to restrict your eating after you’ve overeaten.

If you regularly swing between overeating and then under-eating, this session is for you!

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 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!

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 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!

Vacations and Parties and Travel, Oh My!

Thursday, September 15th, 2016

Do you do well managing your eating and self-care Monday through Friday, but get thrown for a loop on special occasions and vacations?

vacations

Many of us lead full, busy lives filled with restaurant meals, big events and some vacations. Our lives are literally filled with special occasions.

To manage their everyday life, my clients develop a plan for eating, taking care of themselves, for movement, even for how to think to get their best feelings.

Yet sometimes, they’ll feel stress about how to handle an upcoming business trip, or the snacks at church after services, a big wedding or a dream vacation.

Their stress comes from telling themselves: This isn’t normal.

It’s not my 9 to 5 routine.

I won’t be able to handle this without losing control.

How can I maintain my eating plan if I go on this cruise?

Here’s the deal:

It is normal.

It’s a different version of normal.

Just like the weekend is a different version of the workweek.

If you are lucky enough to have a full life with lots of events and occasions and celebrations, don’t put down your fork.

But do put down your fear.

These events are special but don’t have to be difficult.

They are just variations.

So embrace them.

Anticipate them.

Plan for them.

And while you certainly want to enjoy them, you want to be guided by your own internal thermostat.

Your own internal rules.

One of my clients calls it her own GPS system.

So no matter where you are and who is offering you the taste delight of a lifetime, you always check in with your own inner wisdom first.

This doesn’t mean you can’t or shouldn’t enjoy a special food treat at an event.

It just means that you should treat it like you’d treat any other decision you make for yourself.

  • Am I hungry?
  • Is this a worthy choice for me?
  • Will I feel better or worse after I eat this?

You get to decide.

So enjoy your full, busy and very social life.

Enjoy its irregularities and its contrast from every day to special.

But know that the special events are also just another part of your life.

And you always get to choose how you want to be in every situation you encounter.

So don’t panic.

Enjoy!

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!