Outsmart Overeating

Latest Episodes:

EPISODE 145: How to Break the Bad Habit of Snacking Apr 11, 2022

Show notes

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I talk about the one way you may be sabotaging your fat loss without even knowing it — snacking. After a long, hard stressful week at work, it's not uncommon to plop down on the couch and surrender yourself to a world of left swiping on Tinder. Now there's nothing wrong with any of that, as it's a perfectly normal human response, but the issue becomes problematic when we also have cheese-dusted finger tips after being elbow deep in a bag of Doritos. Here's the problem with mindless eating: You're 53% MORE LIKELY to continue eating (often to the point of discomfort) if the food is in front of you. Think about it. How much more food do you eat on Thanksgiving or at buffets? Well, according to scientific research, humans average they UNDEREAT 20-40% more than they actually do. So whatever number you just came up with? It's probably a really bad estimate. BUT, knowledge is power, so join us for today's episode and let me know which actionable strategy you want to begin implementing.

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If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again. Go to lesliehooper.com for the guide.

EPISODE 144: Client Interview with Tracey Martin Apr 04, 2022

Show notes

In last week's episode, I interviewed client, Sarah Cheikh, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit. This week, I'm excited to share the interview of Unstuffed client, Tracey Martin, on her unique experience in my group coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Tracey was kind enough to open up and share some of hers. Topics discussed:

Why Tracey decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale….and commit to unraveling her emotional ties to food.
Tracey shares some of her biggest challenges in the program and how starting the program imperfectly was the breakthrough she didn't know she needed.
At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
Tracey also discusses why this process "worked" when others never did.
Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Thanks again to Tracey for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.

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EPISODE 143: Client Interview with Sarah Cheikh Mar 28, 2022

Show notes

In this episode, I had the pleasure of interviewing two-time client, Sarah Cheik, from The Netherlands. In the summer of 2020, Sarah was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. During first round working together, Sarah, was able to overcome a long-term cycle of restrict-then-bing and lose weight by mastering the eating habits outlined in the program. After working together for 6 months, Sarah felt she ready to set sail on her own. In this episode she shares the story behind her first experience in the program and why a year later, she came back for another round. But this time, ready to be vulnerable and go "all-in" by talking about things that she avoided the first time. In this week's episode, Sarah shares:

The biggest challenges she throughout the program and how she's been able to execute the psychological tools she learned to remain consistent in her habits
Sarah shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
Why participating in the body image course in the program was the game-changer she didn't know she needed
What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
Sarah's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change

For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes. If there's a topic you'd like us to cover in an upcoming episode, let us know in the comments below.

This was an awesome client interview and I'm so excited to share it with you! I hope you dig in and find it helpful.

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EPISODE 142: How Body Insecurity Affects Your Sex Life Mar 21, 2022

Show notes

Body image can really mess with our heads — in bed.

For women, the way they see their bodies can have a big impact on their feelings of sexual desire and their ability to become aroused.

Today, on the Fat Murder Podcast, join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it often interferes with our sexual lives.

In fact, according to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.

There are two kinds of body image issues that impact a woman sexually:

what she thinks of herself
what she believes her partner thinks of her body

Is this stone thing you've struggled with? If so, you're not alone. Don't miss today's episode on how body insecurity has affected your sex life and what to do about it.

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EPISODE 141: What to Do When You've Tried Everything Mar 14, 2022

Show notes

This episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is for the woman who feels like she has tried everything to heal her relationship with food, mind and body. This is for the woman who feels like she is a failure and lacks willpower because of falling off a diet. This is for the woman who is ready to come out of isolation and into freedom. This is for the woman who lacks trust in her ability to follow through and reach her goals. If this is you, we hope that this episode inspires, encourages and empowers you to pursue your healing journey. No matter how many times it feels like you have "failed," we want to help you muster up the courage to try again. You are worthy of having a peaceful relationship with food and experience confidence in your own skin.

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EPISODE 140: Emotional Processing (and a Vulnerable Story) Mar 07, 2022

Show notes

This week on the Fat Murder Podcast, co-coach, Steph Miramontes discuss emotions and what, exactly, to do with them. Once you've come to grips with being an emotional eater, it's important to have a process to begin working through them in a healthy way that doesn't involve stuffing them down with food. In 17 years of coaching, I've never had a client tell me they're comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc. Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they're not. It's the fear of the unknown that makes them uncomfortable. When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure. Emotions are our friends. They aren't always accurate truth tellers, and often don't match the situation that made us feel the way we feel. This is why observing them without attaching a story or narrative is a life-changing exercise. Check out this week's episode to learn the 4 steps necessary to help you stop eating your feelings today.

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EPISODE 139: If You Want to Go Fast, Go Slow Feb 28, 2022

Show notes

We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear overnight. While this might work flawlessly in the movies, real life operates by a different set of rules. Join co-coach, Steph Miramontes and me as we dive deep into why your expectations are killing your progress softly. Topics discussed:

Why it's important to understand the power of the two words: "should" and "is"
How to embrace slow progress and see it as the super strength that it is -- slow weight loss is permanent weight loss
The benefit of slowing down and how it allows you to be present in your life, and as a result, less interested in food
The value of reframing your "struggles" and how to recognize them as an integral part of your success
Why you can't diet your way into a healthy relationship with food

What's an area of your life where you've benefited from slowing down and removing the pressure of racing against a timeline? I'd love to hear your experience.

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EPISODE 138: The 3 Pillars of Successful Weight Loss Feb 21, 2022

Show notes

In this week's episode of the Fat Murder Podcast, I invited our Unstuffed Team Leader, Miriam Blyth, on for a chat about three pillars for long-term, sustainable weight loss.

Can you guess what they are? In my 17 years of coaching, I've never seen a client achieve permanent results without addressing these three core issues.

If one of these pillars isn't in place, the whole thing comes tumbling down.

Give this episode a listen and let me know how you're doing with each pillar.

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EPISODE 137: Overcoming Your Food Obsession Feb 14, 2022

Show notes

Research shows that "normal eaters" think about food 10-15% of the time throughout the day, but dieters often think about food for up to 70% of their day. That's a lot of wasted time. Constantly thinking about food, dieting, and body image can make it feel like you have an addiction. However, it's normal to think about food when feeling deprived. Absence makes the heart grow fonder, right? One of the most unfortunate truths of dieting is how it robs you of being in the present. Food is no longer a pleasurable experience, but rather an anxiety-inducing situation riddled with guilt and shame. And that is exactly why I created my online group coaching program, Unstuffed — to help you break-free from the shackles of restrictive dieting and develop the psychological tools to lose weight while enjoying all of your favorite foods — without the drama. In this week's Fat Murder Podcast episode with co-coach, Eileen Trujillo, we're going to help you get started.

You'll learn:

I can't stop eating sweets once I've started
I'll just have a couple of bites of this and do more cardio tomorrow (it's never just a couple of bites, is it?)
I'll start over again on Monday
How many calories will that cookie put me over my daily limit?

...and so much more! I can't wait to hear what you've learned. Your thoughts, feedback, and topic ideas are always welcome!

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EPISODE 136: How to Stop Feeling Overwhelmed Feb 07, 2022

Show notes

People who are overwhelmed love to talk about how they're overwhelmed.

Unsurprisingly, most people who claim they're overwhelmed have never seriously sat down for even 10 minutes and developed a plan to stop feeling that way.

In many ways, they become addicted to the feeling of overwhelm, especially since it elicits so much sympathy from others.

When I call clients out on this, you can see how this makes them uncomfortable.

Their natural reaction is to unconsciously revert back to running their automatic mental scripts of how overwhelmed they are and deflect by asking questions or trying to change the subject.

But, in the eloquent words of Homey D. Clown, "Homey don't play that."

I always turn it back on them and ask for their plan. I encourage them to find ONE THING they can do, today, to bring them one step closer to their goal.

Join co-coach, Eileen Trujillo, and I in this week's episode of the Fat Murder Podcast while we talk about how everyone is busy. You're busy. I'm busy. That's why we create plans and make appointments.

Honestly, I've had this conversation literally thousands of times with clients and these are some of my key observations:

"Overwhelm" is contagious. These people have also surrounded themselves with other "overwhelmed" people like them who support their beliefs. This is a perfect example of the dark side of "You are the average of the 5 people you surround yourself with."
"Out of control" = no plan. People whose lives are out of control love to talk about how their lives are out of control. They love to talk about how tired and busy they are. The one thing they don't love talking about is a plan to change things.
Accountability matters. Finding one person who calls you on your shit is one of the rarest opportunities in life. If you find this person, treasure them.

Excuses are the nails used to build a house of failure. They're the only thing preventing you from living the life you truly want.

When you're good at making excuses, it's hard to excel at anything else.

Give today's episode a listen and share a key takeaway you can begin implementing right now. I can't wait to hear what it is!

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