5 Reasons You’re Still Over Eating And How To Stop

“If I could just stop over eating at night, I’d finally lose the weight!”

“If I could just control my portions at dinner, I’d get rid of this belly.”

Not a month goes by where I don’t hear some form of this complaint.  It’s super common, btw, for both men and women.  This is not a “girl” eating problem.  It’s a busy AF HUMAN PROBLEM so if you’re constantly “missing the mark” or “off track” with dinner, let’s chat.

First, you need to know that I 100% relate and empathize w/ anyone struggling w/ the non-stop, continuous, calorie bomb dinner as this was one of my biggest issues as well.

When hangry, I can out eat a large, adult male no problem.  “Healthy” food, “junk” food and everything in between food… if I’ve let my hunger get away from me, it’s gonna be gone, cookie monster style.  

Every single excuse/fear/obstacle below while it might be yours, you need to know, it was my own once upon a time, as well.

I get it.  I lived it.  I struggled with it.  I beat it. 

Continue reading “5 Reasons You’re Still Over Eating And How To Stop”

3 Healthy Habits to question (and actually get healthier)

If you know anything about me and how I coach fat loss, you know I love mindset but I’m also not afraid of numbers.

I’m totally fine getting formulaic with calories and macros and deficits  in a world where “just listen to your body” is all the rage.

And it’s an awesome protocol, btw.

YES!… you should ABSOLUTELY listen to your body!!!!!

The thing is, that “kumbaya” diet advice fell hella flat with me back in the day when all I was doing was binge eating at night, feeling ashamed of my inability to follow my goals, and frustrated that I “couldn’t stay on track.”

WTF does “trust your body” mean to a person who habitually finds themselves standing in front of the pantry, frantically stuffing cheerios into their mouth, promising themselves this is the last handful only to reach back in again?

I felt BETRAYED by every single hunger/fullness cue my body sent my way??!!??  Your fat loss solution was trust… HA!!!

I don’t start fat loss coaching with numbers because I believe numbers are inherently better than an intuitive eating approach.

I just know at my peak of frustration, the assumption that I had a strong enough relationship with my body to TRUST it, was laughable at it’s best and punchable on most days.

So yes, in Diet Rebellion, my fat loss coaching program, we get right to work on finding basal metabolic rates, total daily energy expenditures, and deficits because I am working with people, who like me, believed their bodies were deceiving them at every meal time.

With that said, numbers alone, DON’T HOLD THE KEY either, so from day 1 we also dive into some of the behaviors and beliefs that created the patterns that keep us stuck.

Below, I’ve listed 3 for you to consider and none are contingent on you trusting your body cues at meal times, btw.  All three points are loaded, however, and I plan to expand each farther Thursday night at 7:45pm (June 8th) on Facebook Live.  

In particular, myth #2 and the statement  ***Create a calorie deficit you can COMPLY with 80-90% of the time.  Both are loaded and require a good bit more explaining, especially if you’re walking in highly distrustful of your body.

Myth #1:  More information means better and faster results

Information overload is a real thing.  At some point, we simply know ENOUGH to commit and the quest to find an undiscovered trick in the bag leads to CONFUSION, DISORIENTATION, and the FEAR of getting things wrong.

“I read a Facebook article that said to eat more fat, but then this other one said to eat less fat.”

“My friend sent me a Facebook article that said carbs pre-workout are optimal but I read one that said they are better post workout.”

“This girl I follow on Instagram is doing keto, maybe I should too.”

We end up doing everything and nothing at the same time.

Turn down (or OFF) the volume on details with words like “optimal” and “greatest” and put your energy GETTING BACK TO THE BASICS!  

*** Create a calorie deficit you can COMPLY with 80-90% of the time.

  •  Myth #2:  “healthy” and “fat loss” are synonymous

As healthy as almonds are, you CANNOT eat a jar of them a day and lose weight.

Stop mindlessly eating them because every single magazine article and blog post lists them as an OPTIMAL midday snack option!!!

If a small amount isn’t actually satisfying your hunger WHY ARE YOU EATING THEM?????

Seriously, why?

Because they are “good” and other things are “bad.”  Because “clean eating” makes you a better person than eating “dirty” foods.

Almonds are great, sure, but they do pack a caloric punch that adds up fast.

YES… Sometimes you should EAT THE CHEEZ ITS for the simple, honest, and human reason that they’re going to hit the spot, you can finally stop craving, and in the long run eat LESS calories because you did so.

  •  Myth #3:  Just eat like a bodybuilder

I get it.  A bodybuilders methods work.  You get shredded.

Quick question, though… do you REVERSE DIET like a bodybuilder too?

Oh, don’t know what that is because Shape magazine always seems to forget to publish the other side of the shreddedAF industry, right?

Reverse dieting is when you take the BRUTAL 12-16 week 6 pack meal plan and work backwards from stage ready so that you don’t gain a DISPROPORTIONATE AMOUNT OF FAT back after such hardcore dieting.

Shredding for the stage is HELL FOR YOUR METABOLISM and anyone in the sport of bodybuilding who aims to stay there actually goes (or is supposed to go) through another long ass period of reverse dieting beginning their off season.

If you can take the 4 oz tilapia, 1 cup broccoli, and 3 oz of sweet potato meal plan for 12 weeks, you eventually have to learn to eat more moderately anyways.  Your body WILL NOT ALLOW YOU to stay shredded like that or eat so minimally without real and major repercussions.

One of those being HABITUALLY binge eating!

(Light bulb moment for me!!!!)

Okay… so this his blog post is by no means comprehensive.

I consider it a starting point for introspection and discussion and that’s why I’m excited to do and think it’s necessary to do a Facebook Live, Thursday, June 8th at 7:45pm.  Gah!  I love coaching live and in person!

@sweatlocal

 

 

 

Are You Addicted to False Progress? – That 600 calorie diet says you are.

Our fascination with the scale is broken.

Or better said… it has broken us.

On a regular basis this machine inspires moods and actions filled with anxiety, despair, hatred, disgust, and impatience.  The very last thing we think about when we consider weight is that it’s simply the force on an object due to gravity.  And so even though we understand scales to be tools fit to equip our science labs, at home we’ve warped them into the equivalent of a fancy 8 ball that determines the quality of our day, disposition, and diet.

Continue reading “Are You Addicted to False Progress? – That 600 calorie diet says you are.”

10 Holiday Food Rules (that you don’t eat like a rabbit or kill your bikini dreams)

Pet Peeve:  I am going to start my diet AFTER ___________ (insert any holiday of the year.)

Have you looked at a calendar lately?

There’s a candy/food holiday or celebration AT LEAST once per month.

Add in birthdays, showers, weddings, sporting event celebrations, GNO, vacations, and work events and you are LUCKY to ever find even just 10 days worth of uninterrupted  “just workin’ on my abs over here” time to focus.

Why are we trying to figure things out by EXCLUDING the obviously IMPORTANT and REOCCURRING holidays that add some fun and flavor to our lives?

We are doing ourselves a MAJOR disservice on #shredmode by trying to lose weight and NOT figure out how to incorporate celebrations WITH OUR FITNESS GOALS!!!!!

Since Easter is right around the corner (and then Cinco de Mayo, and then Mother’s Day) I wanted to provide 10 super fast and actionable tips that will help set you up for big time success 365.

(1) Eat as normally as possible until the actual holiday event –

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4 (politically incorrect) reasons I effin’ CRAVE exercise

I don’t want to talk about being healthy.

I mean … yes… healthy is great and it’s important, but can we pull back the curtain for a sec?

Can we talk about some of the juicer things that aren’t “proper” for us to say out loud that actually motivate us to not just go though the motions and say we worked out, but do things like:

  • rearrange our day and not miss the gym
  • sleep in our workout clothes so we won’t hit snooze at 5 a.m.
  • use our lunch hour for exercise instead of eating
  • book a babysitter on a random weeknight rather than miss a training session.

If I’m being transparent, WELLNESS, by itself, is NOT a big enough driving force to make me exercise the way that I do!

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“Chunking” Your Food Goals…

Let’s talk about your free time these days.  If you’re like most people, I’m guessing you’re all, “What’s that?”

Most of us feel incredibly stretched thin in our personal and professional lives so the idea of “finding time” to add stuff like exercise or eating better creates more stress.

And I know this time of year, not making headway with food and exercise goals can feel extra frustrating so I want to offer you a tool you can begin implementing right this second that’s going to reduce stress and help you find loads of time you were once just wasting.

 

Have you heard of “chunking?”

Chunking is simply organizing a set of tasks by location, time, or by another common ground.  It’s most commonly discussed as a productivity tool because it’s dedicated to reducing the amount of time lost through transitions and interruptions.

I love chunking as a way to learn new food habits because chunking is famous for MAXIMIZING FOCUS!!

If there is one thing that people mismanage for habit change it’s spreading their focus THIN.

By design, chunking breaks down big tasks into small bite sized pieces that more easily lead to consistent action.

Chunking your TIME:

For fat loss I recommend all my Diet Rebellion folks and Sweat fam to spend 12 hours fueled and 12 hours fasted.

In other words if you eat dinner at about 7:30pm then you will want to eat breakfast roughly 12 hours after that, 7:30 a.m.  All other meals, however many you want/need to eat, fit inside of that window of time.

For example:

  1.  Break down the 12 hours fueled by 4 chunks (could be 3 or could be 6… you know your day better than me!)
    1. 7:30- 10:30
    2. 10:30- 1:30
    3. 1:30- 4:30
    4. 4:30- 7:30
  2. Take A.I.M. (Ask, Identify, Manage) one chunk at a time.
    1. Ask:  What is required of me between those specific hours?
    2. Identify:  Where will I be? Who will I be with? What specific constraints may I encounter?  As it stands, can my breakfast alone see me through until my next chunk of time, etc…
    3. Manage:  Based on your answers and your EXPERIENCE to the questions above you respond accordingly.

Identifying patterns and problems:

The most common chunk of time I see identified as an issue is chunk 3… 1:30-4:30.  This chunk of time is often when I see folks try to “make it til dinner” which sets them up for one giant binge eating session or one large continuous meal from 4:30-7:30pm.

The calorie overload is huge at the end of the day.

If you can identify this pattern then:

  •  Are you taking A.I.M on this specific time frame?  In other words, permission to spend EXTRA FOCUS on the problem.  Your whole day may not need your attention!!!  Hone in and put all your problem solving energy in ONE place.

or

  • Are you reflecting on what’s happening or not happening in chunk 1 and 2?  Are you implementing tons of will power early in the day?  Are you under eating and ending up crazy hungry?  Maybe chunk 3 is a problem because chunk 1 and 2 aren’t setting you up for success.

One of the things I love when introducing this strategy is that a “bad” food decision or a decision that goes against your intention or goal is isolated within a specific time frame.

You are less likely to feel like you “might as well throw in the towel”  for the day because of a misstep.  Your next chunk of time is a win in and of itself… just like your mistake is a totally manageable complication that can get handled and practiced and perfected the next day.

The Outcome:

Let’s get one thing straight.

YOU are not the problem.

YOU do not lack motivation.

YOU are not weak.

Habit change is about STRATEGY!!!  How do you get yourself to do the thing you know you have to do??

Outcomes are about tapping into our psychology, finding the path of least resistance, and organizing our plan of attack into something we can manage vs something that manages us.

I’ll be sending extra details on chunking to my Sweat Unfiltered crew tomorrow.  If you want in, join the list right here:

 

The Fat Loss Pyramid – Are you putting your time where it counts?

Fat loss, shredding, dieting down, losing weight… call it what you want it’s a major topic of interest as summer nears.

And let’s just lay all our cards out on the table… 99.9% of us are in the market to lose weight this time of year cause we want to look as sexy as we can in our summer clothes and bathing suits.

I have ZERO problem with the vanity side of fitness.

Yup… it’s cool to run faster, lift more, have more energy, but there is no shame in the game of loving the fitness journey to be HOT!

And yes… a gigantic part of that journey is a mental one… and I’ve blogged about that TONS… but today, I don’t want to chat psychology (or hormones).

I want to RESHAPE your food pyramid

SO THAT YOU GET RESULTS!!!!

 

Meet your FAT LOSS PYRAMID!

Continue reading “The Fat Loss Pyramid – Are you putting your time where it counts?”