Posts Tagged ‘why can’t I stop eating’

Episode 137: Night-Time Eating

Tuesday, August 13th, 2019

Episode 137: Night-Time Eating

Here’s the situation: You’ve already had dinner. You’re not physically hungry. Your body doesn’t need any more food. But you eat anyway. And you have a hard time stopping once you’ve started. Until it’s time for bed.

Night-Time Eating Podcast 137

That’s what I call night-time eating. Eating after your last meal of the day – even though you aren’t hungry.

So why do you eat like this at the end of your day? And how do you start to unravel this behavior?

Join me for this podcast where I’ll give you common situations my listeners experience that lead to night-time eating. We’ll talk about the whole chain of events that lead from a trigger to your overeating after dinner. I’ll show you how to make sense of your specific triggers and what to do about them.

If you struggle with “grazing” from dinner to bedtime, or just plain overeating at dinner and afterwards, listen in and learn how to end your night-time eating.

Mentioned in this episode:

Episode 62: Are You Having a Bad Day? Listen to This Before You Eat!
Episode 81: Bad Day? Don’t Eat Your Way Through a Bad Day


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will talk about and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

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 comprehensive, structured 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 to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members. This is a monthly membership and you can stay as long as you wish. I’d love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, you’ll love this workbook!

Collection 1 is all about Episodes 1 – 52, and it 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, plus 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.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, I’d so appreciate it if you would leave me an honest rating and review on Apple Podcasts at https://realweightlossrealwomen.com/itunes. It will help the show and its ranking in Apple Podcasts a lot!

Here’s how to rate and review on Apple Podcasts: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

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.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

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 comprehensive, structured 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 to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when weíre accepting new members. This is a monthly membership and you can stay as long as you wish. Iíd love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, youíll love this workbook!

Collection 1 is all about Episodes 1 ñ 52, and it 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, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desiredÖ and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, Iíd 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!

Here’s how to rate and review on iTunes: https://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.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

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 comprehensive, structured 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 to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when weíre accepting new members. This is a monthly membership and you can stay as long as you wish. Iíd love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, youíll love this workbook!

Collection 1 is all about Episodes 1 ñ 52, and it 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, plus links to additional resources mentioned are embedded right into the notes so you can easily access them, if desiredÖ and much more!

Get all the details and purchase your copy today.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon book, Clearing Your Path to Permanent Weight Loss here: https://weightlossmadereal.com/gifts

I always welcome your letters. You may email me with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, Iíd 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!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 51: The Best Question to Ask Yourself that Helps Solve Your Weight Loss Issues

Tuesday, December 20th, 2016

Episode 51: The Best Question to Ask Yourself that Helps Solve Your Weight Loss Issues

Do you ever listen to the thoughts that go around and around in your mind?

Question podcast 51

You probably are so engaged with the self-talk you always do, that you don’t pay that much attention to it anymore.

But, this could be dangerous because your self-talk runs your inner life.

And your outer world is basically run by your inner world. Good reason to take a listen to that podcast in your head, right?

Pull up a chair. Here’s what we’ll cover in our coaching session today:

  • How your self-talk influences your entire life.
  • What your mind does when you ask it a question.
  • Why the type of question you ask is so important.
  • What is the absolute worst question you can ask yourself?
  • And when you ask this question, why do you tend to do it over and over?
  • What’s the next ‘one level up’ question, that might hurt or might help?
  • And finally, what is the best question you can ask that will help you figure things out?

Listen as I coach you on how to recognize these questions that run in the background all the time. Learn how to notice what you’re doing. And how to start rejecting those dangerous questions you’ve always asked, and substitute much more helpful ones.

I will see you in our coaching session!


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

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 comprehensive, structured 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 to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members. This is a monthly membership and you can stay as long as you wish. I’d love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, you’ll love this workbook!

Collection 1 is all about Episodes 1 – 52, and it 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, plus 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.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon 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 with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, 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!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

Episode 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.


Weight Loss Made Real Free Facebook Group

Join my free Facebook group where we will discuss and learn the concepts taught on my podcasts on a deeper level. Join the group here.


The Freedom Group – Here’s How You Can Work With Me!

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 comprehensive, structured 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 to help you lose weight, change how you eat, and lose the whole problem!

Enrollment will open soon, so get on the waiting list and be the first to know when we’re accepting new members. This is a monthly membership and you can stay as long as you wish. I’d love to work with you in the Freedom Group.


Podcast Study Guide

The Weight Loss Made Real Podcast Study Guide was created to support you on your weight loss journey. If you enjoy my podcast and want help taking what you hear and putting it into real life action, you’ll love this workbook!

Collection 1 is all about Episodes 1 – 52, and it 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, plus 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.


Gifts and Important Links

Make sure you get your FREE downloadable copy of my Amazon 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 with questions and suggestions for podcasts at cookie@realweightlossrealwomen.com

Finally, 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!

Here’s how to rate and review on iTunes: https://realweightlossrealwomen.com/rate. Thank you and enjoy the show!

How to Stop Overeating: Part 2

Thursday, October 23rd, 2014

overeatingLast week we talked about why we sometimes find ourself overeating.

And how that’s different from how naturally slim people eat most of the time.

Now, let’s take a look at how we can learn to stop overeating when we’ve had enough.

Imagine yourself eating dinner. You’re sitting down, enjoying your food in the moment, yet you are still conscious.

You are still aware of exactly what you’re doing. This is your goal. To stay connected.

You aren’t rushing, or shoveling food. Your breathing is peaceful and regular.

It’s about halfway through your meal now, and you pause. Put down your fork and check in with yourself. Check in to see if you are still hungry.

Get a reading. Put your fork down and pay attention. There is no rush.

This pace may be significant slower than you are used to eating. Eating fast may be why you routinely eat beyond satisfied and into overeating.

Listen for the answer.

If you’re hungry, keep eating. And if you can’t feel the physical sensation of hunger anymore, but you don’t want to stop, notice what comes up.

What are you thinking? What are you telling yourself about the food, the taste of it, and how much is left?

If you kept on eating because you were still hungry, pause again about three quarters of the way through your food.

Now, look for the signal from your body that you are approaching physical satisfaction.

Listen for that natural sigh from your body. You might find yourself taking a deep breath. If you pay attention, you will be able to hear your body telling you it’s had enough. This may come halfway through your meal, three-quarters through, or at the end.

But the end of your meal depends on how your body feels. Not on how much is left on your plate.

What does enough feel like? It feels like you are comfortably satisfied.

You aren’t hungry. You aren’t full. You feel light and energetic. Like you could take a walk.

Hint: If you need to lie down and open your pants, you’ve gone beyond ‘enough’ to ‘full’.

Now it’s important to hear your thoughts.

Often when we are eating something delicious (and I hope that all of your food is delicious!) then you may think something like, ‘Mmmmm, this is really good! I want more!’ Remember, you are making the decision to stop based on how your body feels. Not on how good something tastes.

Your mind will always appreciate something delicious and maybe want more. But as we said last week, your body does have limits.

Your goal is NOT to stretch your stomach and fit more and more in it. Your stomach will stretch. But this is not what you want to do.

You want to find that sweet spot. The place where it feels perfect. And that place is called ‘enough’.

If you misjudge and stop too soon, in a little while your hunger will return, and then you can eat again.

If you misjudge and keep eating beyond your sweet spot, your stomach will stretch to accommodate the extra food, and it will be stored as fat.

No judging yourself. If you eat too much, just know that the next eating experience will be another opportunity to find that sweet spot.

That spot where your mind and body join together to give you exactly what you need. A perfectly sized meal.

Know that in our world, we will have many more opportunities to eat the next time we are hungry. Each time, you will come closer to your sweet spot.

How To Stop Overeating: Part 1

Thursday, October 16th, 2014

Stop overeatingAre you a finisher? Do you typically eat until all the food in front of you is gone? Would you like to stop overeating?

If the answer is yes, you are certainly not alone. But you know that finishing everything regardless of whether you’re hungry or not will give you a gift you may not really want: extra pounds.

Naturally slim women (and men) eat differently. They eat when they’re hungry and stop when they’re not.

Maybe they will overeat on rare occasions… like Thanksgiving, or on holiday in an exotic place. But mostly, they simply stop when they’ve had enough.

So, how do these magical people accomplish this herculean task? Well, they pay attention.

They pay attention to how the food feels in their body. And they notice that beginning sense of a slight fullness.

The food they’re eating begins to lose its allure. And they don’t like feeling stuffed and uncomfortable. So they make a quick, body-based decision: stop now.

This isn’t a struggle that they debate and weigh the pros and cons of, because there is no drama for them. And, they know that they will eat again the very next time they’re hungry.

How do the rest of us non-naturally slim people stop eating? Most commonly, we stop when the food is gone.

Or when we’ve simply run out of steam. And when we are physically uncomfortable.

If we’ve eaten from uncomfortable emotions to start with, we might stop when the eating has sufficiently distracted us from whatever was driving us to eat.

As you can see, there’s quite a gap between the stopping habits of the naturally slim and the rest of the world.

In the beginning, as babies, we all were natural eaters. If we were hungry, we cried and mom gave us a bottle or breast. And when we were done, we were done. We stopped.

No question about it. Nothing could entice us to eat when we weren’t hungry anymore. We were masters at getting our needs met.

Fast forward 20 or 30 or 50 years and here were are, having forgotten the basics of when to eat and when to stop. But, the good news is that we can relearn how to do this. It’s a learnable skill. You can learn how to stop overeating.

Here’s what you need to re-learn in order to stop overeating when you’re no longer hungry:

First, you need to be able to read your body. And so you need to sit down and get grounded.

Check in and decide if you are hungry. It’s really helpful to do this both before you eat and midway and three-quarters of the way through.

Know that in matters of hunger, the body rules. Your mind may decide where to go on your next vacation, but it’s your body’s’ domain of when to eat and when to stop.

I love something that Geneen Roth once said: Your mind will see food and always want more. The wanting is endless. Your mind has no limits.

But your body has limits. It can only hold so much. And in knowing when to stop eating, you need to go with your body.

Know there will be more food if you stop. And, if you’ve created the habit of being a finisher, know that creating a new pathway in your brain will involve some discomfort. Not deprivation, just discomfort.

Things will get easier. But start here. Know that the path to slim is knowing when to stop.

Why Is It So Hard To Stop Eating?

Thursday, August 7th, 2014

stop eatingI teach my clients how to eat just like naturally slim people eat.

Not people who are on a diet.

Not people who are ‘being good’.

And definitely not people who are holding on for dear life.

So, how do they eat?

Drumroll…

They wait until they are gently hungry, not ravenous.

And they eat.

And then they stop eating when they are lightly satisfied.

They might still have the energy to go for a walk.

Or clean up their kitchen.

No need to lie down and unzip their pants after a meal.

Because they don’t eat until they are stuffed.

They know more food is coming as soon as they get hungry again.

So there is no panic. No despair at stopping. Just noticing how their body feels and honoring it.

Okay, this sounds reasonable, right?

But how do you get yourself to stop and why is it so hard?

Natural eaters follow a two-part process. The first part is waiting until they feel physical hunger before they eat.

The second part is waiting for a feeling of light fullness as a signal to stop.

Each part of this equation is hard for some and easy for others.

Most of the women I work with find it easier to wait for hunger to begin eating than it is to notice satiation to stop eating.

Here’s why and what to do about it:

When you are waiting to feel hunger before you eat, well, it’s a one-step process.

You simply wait. You notice. You tune into the radio frequency your body is sending out… and when it begins to read ‘empty’, you get some signals.

A faint grumbling in your stomach.

A lightheadedness for some.

A definite crankiness for others (no names, please).

And then you go about the business of deciding what to eat (based on what’s available) and how to prepare it.

Then you eat.

But in order to stop eating when your body has had enough, there are a few steps involved.

Think about this.

You start.

You enjoy the taste of what you’re eating.

And most of us, at this point, disconnect.

We think we’ve already made the most important decision and so we stop paying attention.

That’s why, despite all of our good intentions, 15 minutes or sooner after stopping, we are overly full.

How do we prevent this?

After we start eating, we immediately decide on a time period to take a break.

Maybe it’s when our food is half finished.

Maybe it’s 15 minutes into the meal.

Or maybe it’s any moment we have pre-chosen to wake ourselves up again.

We set a timer on our phone… maybe just a vibration. Or we notice the kitchen clock.

And at this point, we pause.

Stop eating. Put down our forks and knives.

And reconnect with our bodies.

Check in… am I still hungry?

How do I feel?

We do a reassessment.

And then we make a new decision.

A second decision that puts us back in charge.

If you can master these two steps, the beginning check in and the midway check in, your extra weight will fall away.

Because you won’t be eating enough to support that extra weight.

Let me know how this works for you.