Weight Loss for Foodies podcast | Ditch the Diet and Lose Weight with Shari Broder

EP#192: How to Eat Like an Italian Nov 22, 2022

How do Italians eat pasta every day and not gain weight?

Why do they have the lowest obesity rate in Western Europe?

Why they don’t gain weight as easily as Americans do?

In October, I was really fortunate to spend two weeks in northern Italy. I visited Venice, Verona, Florence, and Tuscany, specifically the medieval walled hill towns of San Gimignano, Siena and Volterra. They were each wonderful in their own way. I had a fantastic time, and really loved it there.

While I was there, I talked to a few American expats. One American woman in Florence told me, “I’ve been living here for a year and have lost 10 pounds without doing anything. I eat pasta every day. Plus I can eat dairy and gluten here with no digestive problems. Back in the States, I couldn’t tolerate those foods.”

I can’t tell you how many people have told me stories like this. Americans who visited Italy told me that they drank wine with one or two meals a day, ate pasta, desserts, not to mention those breakfast croissants, and did not get the indigestion they normally got back home, and did not gain weight.

The Italians are known for their fantastic cuisine. Italy was the EAT in Elizabeth Gilbert’s Eat Pray Love. And for good reason.

Have you ever wondered why Italian cuisine is so delicious? And how do they eat that carb-heavy diet filled with pasta, bread, croissants (see typical Italian breakfast to the right) and other delicious things, and not have the obesity problem that much of the rest of the world is experiencing?

Italy has approximately half the obesity rate as the United States.

Tune in below (or wherever you get your podcasts) and learn how you too can eat like an Italian.

If you’re ready to learn to eat in a sustainable way that is in tune with your body’s hunger and fullness signals, to end emotional and drop down to your healthy weight, sign up for my online Weight Loss for Foodies program.

In it, you’ll go beyond what I talk about in the podcast, and can download worksheets to practice what you’re learning and guided audio practices. The cost is less than half of the price of the coaching program.

Learn more and sign up HERE.

EP. #191: How to Reach Your Goals By Taking Baby Steps Sep 06, 2022

How many times have you heard this saying?

“Insanity is doing the same thing over and over again and expecting different results.”

So many people get stuck and have difficulty reaching their weight goals (and any other goal for that matter) because they get caught in a repetitive pattern of doing the same thing that doesn’t work, or that makes things worse,, over and over again.

Maybe you keep stopping at that bakery on your way to work, buying three pastries under the pretense that you’ll share them or save some for tomorrow, then eat them all.

Maybe you binge on chips after dinner while watching TV every night.

The Weight Loss for Foodies method is all about achieving permanent weight loss success by changing your habits and developing a peaceful relationship with food and eating.

Some people can dive right in and do all of the things that I recommend.

But that doesn’t work for everyone.

For many people, what works the best is to take baby steps to break patterns of overeating or emotional eating that you keep repeating to your own detriment.

Stay tuned to learn how you can get out of your rut and start making progress by taking baby steps to change your eating habits.

And stay tuned for a very important announcement at the end–and it isn’t a sales pitch!

EP. #190: How You Think About Food You Eat Affects Weight Loss Aug 23, 2022

Do you eat foods you don’t like very much because they’re low in calories or carbs, then feel unsatisfied afterwards and still crave something tastier?

There’s a scientific reason behind that!

I have something exciting and NEW to share with you about mindset and eating.

Surprising evidence supports the role of mindset in weight management in a totally unexpected way.

How you think about what you’re eating affects your weight! What that means is what you think about your food affects how your body responds to it physiologically.

I mean how full or satisfied what you eat makes you feel.

It’s totally consistent with the Weight Loss for Foodies approach to eat what you love when you’re hungry as a way to lose weight and experience a peaceful relationship with food and eating.

It’s backed by the research of Alia Crum, a psychologist and researcher in the field of mindset at Stanford University.

Dr. Crum discovered that what people believed about what they were eating affected both their satisfaction with the food AND the levels of the hunger hormone their body made, which affected their appetite.

Listen below or wherever you get your podcasts to learn why this is so important and how you can make it work for you so you get to your comfortable weight.

If you’re ready to learn to eat in a sustainable way that is in tune with your body’s hunger and fullness signals, to end emotional and drop down to your healthy weight, sign up for my online Weight Loss for Foodies program.

In it, you’ll go beyond what I talk about in the podcast, and can download worksheets to practice what you’re learning and guided audio practices. The cost is less than half of the price of the coaching program.

Learn more and sign up at my website, ShariBroder.com.

EP. #189: How to Deal with Comments about Weight & Eating Aug 09, 2022

Do you have family members who make comments about your weight, other people’s weight, their own weight, or what you should and shouldn’t eat?

Do you have friends or family who are always talking about their latest diet?

It’s summer vacation, which for many of us means eating meals with family members we don’t see all the time. For some of us, that’s a blessing. For others, it can be very difficult and stressful.

For many people, dealing with their extended family is wrought with all kinds of mixed emotions and potentially difficult interactions.

As a weight coach, one thing I hear repeatedly from my clients is that they have family members who make comments about how they look, their weight, or their food choices. Some people come from families where the significance of appearance, and weight in particular, carries undue importance.

Then there’s that person at the table, be it friend or family member, who has to tell everyone about their latest miracle diet.

Tune in and learn why their comments are NOT OK, not well-meaning, and how to deal with them gracefully.

I’ll give you some tips about how to deal with these situations.

You can download a free copy of my PDF entitled “Managing Comments About Weight And Eating” HERE.

If you’re ready to dive in and make peace with food and eating, sign up for my online Weight Loss for Foodies course. It will give you all the tools you need to make peace with food and eating, and lose the weight for good. Learn more and sign up HERE.

Love Weight Loss for Foodies? Support it HERE.

EP. 188: How to Effectively Use the Hunger Scale Jul 26, 2022

When was the last time you felt physically hungry?

Do you eat in response to your body’s hunger signals?

Or do you eat for all kinds of other reasons that have nothing to do with your body’s need for food?

One of the most important tenets of the Weight Loss for Foodies approach is to only eat when you’re physically hungry, and stop eating when you’re lightly full.

The reason this is so important is that when you only feed your body when it’s hungry, and stop eating when you’re lightly full, you give your body the amount of food it needs to be your healthy weight.

Most people don’t pay attention to hunger and fullness, and eat for all kinds of other reasons, like you’re bored, tired, it’s noon, or whatever.

When you eat but aren’t hungry, your body stores that energy as fat. That’s why obesity is in epidemic proportions nowadays.

BUT once you start eating in tune with your hunger signals, miracles happen!

You start dropping extra weight without giving up the foods you love! You feel lighter and have more energy. Food and eating become easier and less stressful.

The tool I use to decide when to start and stop eating is the Hunger Scale, and that’s what I’m talking about in this episode.

TUNE IN to this week’s episode below and learn how totally KEY eating only when you’re hungry is if you want to eat what you love, lose weight and keep it off.

Download your free copy of the hunger scale HERE, and keep it near where you eat.

Weight Loss for Foodies is now available as an online, self-paced course without coaching. In it, you’ll go beyond what I talk about in the podcast, and can download worksheets to practice what you’re learning and guided audio practices. The cost is less than half of the price of the coaching program. Learn more and sign up HERE.

EP. #187-How to Trust Yourself Around Any Food Jul 05, 2022

If you want to lose weight, how you THINK about food is even more important than what you eat. You see, your mindset about food and eating, especially if it’s a diet mindset, could be the single biggest thing standing between you and weight loss success.

The good news is all you have to do to change that is change how you think! And that’s one of the few things in life we can actually control.

The reason why diets don’t work for sustainable weight loss is because they teach you to think of food as scarce.

When you think of food as scarce, you set yourself up for a binge, or at least, to overeat.

But when you have a mindset of abundance about food, you can be much more relaxed around it.

You know you can eat what you really want when you’re hungry, so there’s no need to eat food just because it’s there.

You can trust yourself around any food.

Listen to learn the many advantages of having an abundance mindset, how it frees you to lose weight relatively easily, and how to change your mindset around food from one of scarcity and dieting to one of abundance so you can trust yourself around any food.

To get all the tools you need to make peace with food and eating and lose the weight for good, sign up for my online course, Weight Loss for Foodies HERE

EP. #186: A Rule Hater's Guide to Food Rules Jun 21, 2022

Do you have a lot of rules about what you can and can’t eat? Some people have lists of food rules that are almost as long as the United States tax code.

No sugar.

No carbs.

No refined flour.

Only eat fruit before noon.

No fried foods.

No dairy.

No gluten.

Eat 5 servings of fruits and vegetables every day.

Drink apple cider vinegar before every meal.

Only eat during an eight-hour window.

You get the idea.

Well guess what? These rules are probably keeping you from losing weight.

You can overeat healthy food. I know. I did it for decades.

And they’re stressful, right?

I don’t like rules. Especially ones that are counterproductive.

So I want you to forget all of these rules that tell you what to eat and what not to eat and when to eat. Toss ‘em all!

Tune in to this week’s episode to learn the only four guidelines you need to be a healthy weight while enjoying the foods you love.

Weight Loss for Foodies is now available as an online, self-paced course without coaching. In it, you’ll go beyond what I talk about in the podcast, and can download worksheets to practice what you’re learning and guided audio practices. The cost is less than half of the price of the coaching program. Learn more and sign up HERE.

Thanks to our sponsor, Betterhelp. Sign up today with this link and save 10% off your first month.

Support this podcast HERE

Can Eating What You Love Help Your Metabolism? Jun 07, 2022

Eat what you love and increase your metabolism? That’s entirely possible, and there’s even science to back it up. Eating mindfully and savoring food away from the distractions of your smartphone, the television or other distractions, can actually help you lose weight. I was surprised to learn this, too, but a study done a few years ago at North Carolina State University backs it up! I am not saying that simply eating what you love will help you lose weight. It’s more complicated than that. But there are lots of ways you will benefit from eating what you love and enjoying it without distractions. Food is a source of pleasure in our lives that we have to experience every single day, so why not enjoy it? In this episode, I discuss the North Carolina State University research on the subject of eating foods we love, the benefits of listening to your body and eating without distractions. Stay tuned to learn why and how that works, and how to do it! Do you eat to avoid difficult emotions? If so, check out my free video masterclass, Kick the Emotional Eating Habit for Good. Available on demand! Click HERE. If you’re enjoying this podcast, I would love it if you would show me by supporting it. Click HERE and leave me a tip in any amount. Or leave a review wherever you listen. Share it with a friend. Thanks for sharing the love.

EP. #184: 7 Ways to Delay Gratification to Achieve Your Goals May 24, 2022

You’ve decided you’re going to finally do what you need to do to lose those extra pounds. Starting today, you’ve resolved to eat better.

You’re going to eat only when you’re hungry.

You make a yummy salad and bring it to work for lunch.

You vow to eat fewer sweets and exercise for an hour three times a week.

Then you stop in the grocery store, and they are giving away free doughnuts to customers. You had oatmeal for breakfast and aren’t hungry, but you grab a chocolate glazed one and wolf it down while walking to the cash register.

At lunch, your coworkers order some pizza, and you decide to join them. You put your salad in the fridge and think, “I’ll eat it tomorrow.”

At the end of your work day, you decide you’re too tired to stop at the gym.

So much for good intentions!

Can you relate?

Ever since the first humans evolved in Africa, people have done things that are against their better judgment.

It’s not because you’re weak willed.

No doubt you’ve delayed gratification many times in your life.

Stay tuned and learn how you can consistently do it with food, too!

If you’re enjoying this podcast, please consider supporting it in any amount. You can leave a tip to show your appreciation from the link on my website.

EP. #183: Why inspiration won't get you to your weight goal, and what will May 10, 2022

Do you get derailed from your efforts to lose weight because you lose your inspiration?

How do you stay on track long enough to get results?

So often, people ask me how to stay inspired to eat right and lose weight.

Many people believe that inspiration is what you need to be successful, but that’s a fallacy.

Sure, inspiration is great! It feels good, and it makes doing certain things easier.

For a little while.

The problem is that you CAN’T stay inspired for very long, no matter how well things are going.

Maybe you can stay inspired to do something for a week or a month, but if you want to lose weight and keep it off, that won’t get you there.

That’s exactly why diets fail. Because when you start a new diet, you’re excited by the newness of it and the hope that this diet will be different.

But when you start to get weary of the stress of food restriction, your inspiration leaves, and so does your adherence to the diet.

Establishing positive, healthy eating habits is the secret to success.

Because once you establish good habits, staying on track is effortless most of the time.

Inspiration really is more of an emotion, and our emotions are fleeting.

We simply can’t be inspired all the time.

So when your inspiration tank runs out, how do you stay on track?

How do you lose weight and keep it off?

Tune in to learn why you can’t depend on inspiration to get you to your goals, but what really does work!

If the habit you want to change is emotional eating, check out my free video masterclass, kick your emotional eating habit for good. You can find it on my website or in the show notes.

EP. #182: Is it important to exercise to lose weight? Apr 26, 2022

Is exercising easier for you than managing your eating, but it isn’t producing the results you want?

Do you exercise like crazy to make up for overeating?

Do you hate exercise and avoid it like the plague?

Unless you’re training for a half-marathon or something else intense, exercise alone isn’t going to get you to your weight goals.

Are you surprised to hear that? While you can lose some weight through exercise, it doesn’t make up for bad eating habits.

It takes a lot less time to eat less than to exercise more!

But that doesn’t mean you shouldn’t exercise.

To be truly healthy, exercise is essential, regardless of how much you weigh.

But if you expect it to make you thin, you likely will be disappointed.

Tune in and learn the role of exercise in weight loss, some benefits of exercise you may not know about, and how to fit it into a healthy lifestyle.

Weight Loss for Foodies is now available as an online, self-paced course without coaching. You’ll learn even more than what I discuss in the podcast, and can download worksheets to practice what you’re learning and guided audio practices. Learn more and sign up at my website, sharibroder.com

EP. #181: Why Self-Objectification is Harmful and How to Stop It Apr 12, 2022

I think women spend way too much time and energy trying to meet some societal standard for how we should look, and this confirms patriarchal ideas that what women look like is the most important thing about us.

In this episode, I’m talking about how we unknowingly do things that perpetuate this problem and what you can do to change that.

I’m not blaming you.

I think many people are unaware of how their behavior on social media and elsewhere contributes to or exacerbates a problem we didn’t create.

The problem of viewing women as objects to admire for their appearance has persisted for a very long time. In 1792, Mary Wollestonecraft wrote, “Taught from their infancy that beauty is woman’s scepter, the mind shapes itself to the body, and roaming round its gilt cage, only seeks to adorn its prison.”

The problem of focusing on our appearance is in some ways worse than ever, now that we spend so much time on social media and are constantly comparing ourselves with others.

Not only is a lot of womens’ valuable time and energy spent trying to make our bodies look a certain way, it's hurting us psychologically AND physically. Think about the time you waste fretting about your appearance.

Think of how you could put that time to good use!

Listen to learn what self-objectification is, how it harms both the women who objectify themselves and the ones who see their self-objectifying photos, and what you can do to stop or reduce it.

To learn how to have a peaceful relationship with food and eating, check out the free resources on my website.

EP. #180: Truth Versus Myths About Boosting Metabolism for Weight Loss Mar 29, 2022

Are you curious about whether those ads claiming you can miraculously lose weight effortlessly by boosting your metabolism are true?

You’ve probably seen some of the ads that say things like this:

Lose 30 pounds in 30 days (or fewer days).
Boost your metabolism and lose weight while eating all the food you want!
To lose weight permanently, all you have to do is take this pill.
This amazing coffee diet will boost your metabolism & melt the fat off you effortlessly!

Is this really true? Can you really lose 30 pounds in 30 days?

Spoiler alert: Any promise of miraculous weight loss is not true.

There is no magic way to lose weight.

You cannot eat all the food you want whenever you want it and still lose weight.

Any products promising unbelievably fast weight loss are a scam, and are very likely dangerous.

Even if you did lose weight, you’d almost certainly gain it back after you stopped using the product.

In this episode, we talk about:

whether there are “fat burners” that cause your body to burn fat faster
why it’s hard to increase your metabolism
whether there is anything you can do to speed it up
why dieting permanently slows down your metabolism

If you want to try a system that will not only work, but it will help you make peace with food and eating, which I personally think is even more instrumental in your future happiness than losing weight, check out the free resources on my website, https://sharibroder.com/free-resources/ and keep listening to the Weight Loss for Foodies podcast.

EP. #179: How to Defuse Thoughts that Keep You Stuck Mar 15, 2022

Does your brain make lots of excuses for you to eat when you aren’t hungry, undermining your weight loss efforts? Excuses like:

“I had a hard day and deserve this,” or,

“I’ve been so good all day.”

We talk about thoughts a lot in this podcast.

Some thoughts are happy and some aren’t.

Some are helpful, and some aren’t.

But the fact is that they’re just thoughts.

And there are two things that thoughts aren’t:

Who we are. We aren’t our thoughts. We’re the observers of our thoughts.
Always true. We tend to assume that our thoughts are true.

Most of us fully buy into what our thoughts are telling us, and we let them run around our minds like a toddler with a knife.

Do you let your thoughts direct your actions and choices without really questioning them?

If you have thoughts that seem to sabotage your efforts, stay tuned to learn how you can “defuse” those unhelpful thoughts and make choices that help you achieve your weight goals!

By the way, it’s the fourth anniversary of this podcast! If you’ve been enjoying it, please leave a review on Apple Podcasts or wherever you listen to podcasts.

EP. #178: 4 Steps for Managing Food Cravings Mar 01, 2022

Do you often get the urge to eat when you aren’t hungry?

Do you find yourself regularly having cravings for certain foods?

The inability to manage cravings can be the downfall of the best efforts of many who want to lose weight.

But why is it such a problem? And what can you do about it so you don’t routinely overeat and gain weight?

Before you judge yourself too harshly for having cravings, craving food and eating when you’re hungry is a normal human thing.

The problem arises when you regularly have cravings for certain foods when you aren’t hungry, and let the urges be in the driver’s seat.

Tune in to learn the three main causes of cravings AND four things you can do to reduce, manage or eliminate those cravings.

Using these four strategies when you have a craving will help you establish positive eating habits that will allow you to enjoy the foods you love without overeating them.

Check out the free resources on my website to inspire you to make those positive changes.

EP. #177: How Can I Love Myself When My Body Looks Like This? Feb 15, 2022

Does the idea of loving yourself and your body while you’re working to lose weight seem counterintuitive to you?

Why would you want to change your body if you already loved it?

Your body does so much for you. It allows you to experience life on earth!

It carries you around, lets you feel and express love, hug people, and so many more things that it would be silly for me to attempt to list them all.

Your body works hard for you, and always tries to support you.

Even if you are struggling with health issues, your body is trying to do the best it can.

So why are so many of us at war with our bodies? Why do we take them for granted?

Have you ever wondered where you got the idea that your body isn’t okay in the first place?

When you were a small child, you didn’t dislike your body, did you?

Do you value thin and small in other things in your life? Do you like skinny cats or dogs or horses? You’d probably be worried about the health of your pet if it were as skinny as a fashion model.

I can guess where you got the idea of how your body should look–from diet culture! And from a diet industry that makes money from convincing you that your body is not acceptable, while selling you ways to change it that don’t work long-term.

Tune in to learn the importance of learning to appreciate your body right now for both your happiness and to facilitate your weight loss success, and learn seven things you can do to appreciate and accept the body you have.

EP. #176: Is Shame Driving Your Emotional Eating? Jan 25, 2022

Do you eat to avoid feeling shame?

Do you feel shame because your body doesn’t conform to societal ideas of what it should look like?

Do you feel shame about your food choices or how much you eat?

Were you ever told that you were somehow inadequate because of your body size?

Or because you chose to wear certain clothing that revealed too much of a body that someone thought was not worthy of being revealed?

As a child or adult, did people make comments about your weight, including your parents, siblings or friends?

Were you bullied in school, in sports or on the playground because of your weight?

Did your parents use shame to get you to behave the way they wanted you to?

Any of these things can cause feelings of shame.

What is shame anyway? How does it differ from guilt?

That’s a lot of questions!

Stay tuned to learn about shame and how it could be at the root of your issues with food and eating, and what you can do to manage or eliminate those feelings.

EP. #175: How to Reach Your Goals with Baby Steps Jan 18, 2022

How many times have you heard this saying?

“Insanity is doing the same thing over and over again and expecting different results.”

That’s how I think about dieting. Even if you try different diets, you’re still restricting what foods you eat, not listening to your body, and trying to lose weight by doing something unsustainable.

Diets are designed to be temporary, so even if you lose some weight on one, you ultimately go off it. Because you haven’t changed your eating habits, you’ve got at least a 95% chance of gaining it back.

So many people have difficulty reaching their weight goals (and any other goal for that matter) because they’re caught in a pattern of doing the same thing or a not-so-different version of it, that doesn’t work, over and over again.

Maybe you snack after dinner while watching TV every night.

Maybe you eat at your desk at work and don’t really pay attention to how much you’re eating or whether you’re hungry.

Maybe you try to skip meals and then end up overeating.

These are all habits that move you away from your goal of being a healthier, more comfortable weight.

The thing is that every time you repeat a habit that moves you in the opposite direction from your goals, you’re reinforcing that pattern in your brain, and making it a little harder to break the habit.

But you can turn that around.

Stay tuned to learn a pretty simple technique to break those patterns and establish better habits that move you TOWARDS your weight and health goals.

EP. #174: How to Turn Off the Diet Culture Food Chatter Jan 11, 2022

Do you have a voice in your head that says things like:

“I shouldn’t eat that!”

“Stay away from that food! It’s SINFUL!”

“I can’t control myself around that food!”

“I can’t keep that in the house, or I’d eat the whole thing in one sitting.”

“I’m too fat to eat that,” or, “I’ll never lose weight if I eat that”

Do you feel guilty because you ate an ice cream cone or a few cookies?

Over the years that I’ve been coaching people, there’s one thing everyone seems to agree is the best part of the Weight Loss for Foodies method. And believe it or not, it’s not the weight lost!

It’s the liberation from that voice in your head!

When you’re liberated from that voice, you can listen to your body and feed it what it wants and needs. Nothing is forbidden, as long as you’re hungry.

You’re liberated from spending so much of your time and energy trying to decide what to eat, avoiding what you really want to eat but think you shouldn’t, and thinking about what foods you SHOULD be eating that you don’t really care for, but have been deemed healthy by the latest media.

Liberated from researching the latest magic fad diet that will help you effortlessly lose the weight.

The fact is that those voices are a distraction. They’re unproductive. They’re actually destructive and a waste of your time.

AND they suck the life out of you, like a dementor.

Stay tuned and learn why you should liberate yourself from this diet culture thinking and how to do it!

EP. #173: The 4 Most Important Changes to Make in 2022 Jan 04, 2022

Happy New Year! Ready to start AND end 2022 on the correct foot?

Here are four positive things you can do to change your relationship with food, eating and your weight so you can lose the weight for good while enjoying your life, including the foods you love!

It’s been a tough couple of years for many of us. In this episode I want to help you make this new year better.

Listen below to learn the four most important changes to make in 2022 to change your relationship with food and eating, AND your weight.

These include:

Stop dieting and cultivate an abundance mindset.
Eat using the Hunger Scale
Eat consciously and slowly, savoring every bite
Eat the foods you really enjoy--no forbidden foods!

Learn why it’s so important to do these things, and how they can help you lose weight and keep it off without dieting. FOREVER!

EP. #172: 6 Ways to Change Your Eating Environment to Create Better Habits Dec 28, 2021

How many times a day, on average, do you think you make decisions about eating food and drinking beverages?

Years ago, a Cornell University researcher asked that question to 139 people. They estimated 15 times a day. But the researcher concluded that it was more like 226!

I’m not sure how he figured that, but if we have 60,000 thoughts every day, surely a mere 226 could be decisions to eat or drink, or not.

The important question is how do you make those decisions?

Are they semi-conscious? Do you find yourself stuffing food in your mouth and wondering how it gets there?

Do you habitually grab the barrel of pretzels and down a bunch of them while watching TV at night, not really thinking about what you’re doing, and barely tasting the food?

Or do you first notice that you’re hungry and then think about what you really want to eat before going to get some food?

Awareness is the first step to changing your relationship with food and eating, and losing weight. Mindless eating is the opposite of that.

Learning how to eat mindfully takes practice and time. But there are ways to make it easier.

What if you simply changed certain environmental factors surrounding your eating so that you essentially were required to be more aware of your choices?

Tune in to learn six ways to disconnect you from your unproductive eating habits so you can pause and make intelligent decisions about what and how much to eat that will move you in the direction of your weight goals.

EP. #171: How Can I Tell When I'm Truly Hungry? Dec 21, 2021

Are you wondering why following all of those diet rules about what to eat, what not to eat, and how much to eat haven’t helped you lose weight and keep it off?

Wouldn’t you love a simpler, more relaxed solution that actually does work?

Today’s topic will sound familiar if you’re a regular listener, but it is so important that I thought I was overdue for revisiting it.

If you’ve been dieting, or just living in our diet-oriented culture, you’ve probably followed a lot of rules about what and how much to eat. And what not to eat.

The problem is that these rules have nothing to do with you or your body’s needs.

It’s all so stressful, and it’s not even working.

The solution is simple, but not necessarily easy at first, although it does get easy.

And that is to start listening to your body’s hunger signals and eat in tune with them.

That means knowing when you’re truly physically hungry.

The reason most people gain weight is because they eat for all kinds of other reasons.

Some people are not even sure what physical hunger feels like anymore because they confuse it with “head hunger.”

So this week, I’m going to help you understand the difference between head hunger and body hunger.

Because getting in the habit of eating only when you’re physically hungry is the cornerstone to your permanent weight loss success.

Being in touch with your body’s hunger and fullness signals is essential if you want to be able to eat what you love and lose weight. And keep it off.

Listen to learn how to tell when you're truly hungry, and not when you're brain is encouraging you to eat for other reasons.

If you eat for emotional reasons, which is a form of head hunger, don’t miss my free video masterclass, Kick the Emotional Eating Habit for Good! Sign up at the link below.

EP. #170: Why Do I Weigh This Much When I Don’t Eat That Much! Dec 14, 2021

Do you think it’s unfair that you keep gaining weight even though you think you don't eat more than your slimmer friends?

When I was about 50 pounds heavier, that’s what I thought.

But I was wrong, and you may be, too.

When I was in weight-gaining mode, I didn’t realize it, but I overate often.

That’s why my weight kept going up.

That’s why most people’s weight goes up. Overeating.

I know this might not be what you want to hear, but there’s a good chance that if you weigh more than is healthy or comfortable for you, you’re probably eating more than you realize. And you’re eating more than your body needs to be at your healthy weight.

You see, 96% of people who gain unwanted weight do so because they overeat. Yup, no big secret there, except that so many of us don’t realize how often we overeat or how much. While some people may gain weight for other health reasons, for most of us, we’re just eating too much.

Plain and simple.

Tune in to learn the two ways people overeat, the most common excuses for overeating, and what you can do to stop overeating and lose weight without dieting.

Check out the free resources available on my website, and start learning how to lose weight without dieting by changing HOW and WHY you are eating!

EP. #169: How to Turn Your Limiting Thoughts on Their Head Dec 07, 2021

How often does that voice in your head tell you you’re going to fail before you even start?

Then when you prove yourself right, your inner mean girl tells you how much you suck, and why are you even trying to lose weight when you simply can’t do it?

Here’s the problem with that negative thinking that you can’t do what you need to do to reach your goals. Instead of getting the results you want, you make failure a self-fulfilling prophecy.

When you think or believe you can’t do something, you can’t. You make that your reality.

When you believe you can, you do!

Seriously, what you think and believe is so important. It’s key.

Weight loss, and success at pretty much everything, is all about how you think.

So is failure.

You see, what you focus on grows.

As I’ve heard Tara Brach say many times on her wonderful podcast, good experiences slide off us like Teflon and bad ones stick like Velcro.

So if you remember only the times you over-ate or binged, you’ll see yourself as someone who overeats or binges and can’t lose weight.

But what if you flipped the scenario?

Stay tuned to learn about your brain’s amazing stimuli filtration system, and how you can flip those BS thoughts on their head to make it much easier to achieve your goals.

If you want to start the process of changing your mindset about food and eating, check out my free 7-Day Change Your Food and Eating Mindset Challenge at the link below.

What you think makes ALL THE DIFFERENCE!

EP. #168: Coming Home to Your Body Nov 30, 2021

Do you focus on what’s wrong with your body, rather than what’s right with it?

Do you focus on what your body can’t do, rather than what it can and does do?

Have you been critical of how your body looks throughout your life, even when you weren’t overweight?

I’m revisiting one of the most popular Weight Loss for Foodies podcast episodes, updated and even better than before. It’s such an important topic because so many women are dissatisfied with their bodies. This is something so upsetting and disempowering, but certainly understandable, given how much value is placed on our appearance, and the messages we get from the media.

So many women have trouble feeling at home with the body you have right now, yet the only way you can change it is to accept it, even love it, and take better care of it, and you won’t want to do that if you hate it.

Do you resist feeling at home with the body you have now?

Your body is truly amazing. It receives and processes millions of bits of sensory information every second, processing way more information than your brain can.

What if, instead of hating things about yourself, you chose to accept your body, and love and care for it?

Stay tuned and learn why, fighting against your body, hating it, criticizing it and wanting it to be different actually prevents you from losing weight and keeping it off.

One way to learn how to care for your body is to listen to my guided emotional eating meditation when your brain starts telling you to eat and you aren’t hungry. You can download a copy for free at the link below.

EP. #167: 6 Steps for Enjoying Holiday Deliciousness without Gaining Weight Nov 23, 2021

Do you gain weight over the holidays every year?

Do you eat your favorite holiday foods like it’s the last opportunity of your life?

We’re now entering the holiday season. Whether you celebrate Christmas, Hanukkah, Kwanzaa, Festivus or whatever, you’re likely to celebrate with a wide array of delicious food.

Maybe the holidays are the only time of year that you make some of these foods.

Do you tend to overeat during the holidays and gain weight, then make a resolution for the New Year to go on a diet?

For most of my life, I routinely over-ate and gained weight over the holidays. Despite my resolution to lose the weight after New Year’s Day, I rarely lost any. My weight kept going up. I bet that approach hasn’t worked for you, either. And it won’t work this year. But there's a better way!

Nowadays, I enjoy the holiday foods I love without overeating or gaining weight. There’s a much better way to enjoy the foods of the holidays so you don’t feel like a stuffed turkey.

Stay tuned to learn 6 guidelines for enjoying your favorite holiday foods–nothing is forbidden–without overeating and gaining weight.

Download the free Negative and Positive Food Beliefs Think Sheet from my website now! Find it under Episode 91.

Support this podcast HERE

Ep. #166: Brooke's Journey Nov 16, 2021

How old were you when you went on your first diet?

How did your upbringing influence your ideas about food, eating and how your body “should” look?

In today’s episode, I talk with podcast listener Brooke Streufert.

Brooke spent most of her life hopping from one diet to the next, until she started listening to the Weight Loss for Foodies podcast two years ago.

Her story is an inspiring one of someone who was didn’t fit our culture’s idea of how our bodies are supposed to look from a young age, and how she struggled with dieting until she finally decided to never diet again.

She found the Weight Loss for Foodies podcast through a google search, started listening, and “never could’ve imagined what that choice would do for my life.”

Tune in to hear Brooke’s journey, and how her decision to ditch dieting and start listening to her body changed her entire relationship with food and eating, and did what she never thought was possible: she, along with her husband, lost weight without dieting, and gained a whole new perspective on life!

Brooke is an inspiration, and I hope her story will help you stay (or become) motivated to completely abandon the diet mindset and diet culture, and enjoy food and life more.

Brooke’s success came from listening to the Weight Loss for Foodies podcast and being a member of Ditch the Diet Tribe, my free facebook group. If you aren’t a member of Ditch the Diet Tribe yet, you can join at the link below.

EP. #165: How to determine what you really need instead of eating Nov 09, 2021

One of the reasons why so many people weigh more than they’d like, and keep gaining weight, is because they use food to meet needs that it can’t meet.

You’re lonely and want connection, so you eat.

You’re fearful, so you eat.

You feel misunderstood, so you eat.

But what’s wrong with those examples?

Food can’t meet any of those needs.

It can’t be your friend or lover, although Heaven knows some of us have tried.

It can’t quell your fears.

It doesn’t have the ability to understand you.

All food can do is give your body fuel and make your hunger for that kind of nourishment go away.

Sure, eating will take your mind off your real needs for a few minutes, but then you’ve eaten a bunch of food your body may store as fat, and still will be left with those underlying needs.

That’s why in this episode we discuss the fundamental categories of human needs, and why your happiness and well-being depends upon meeting them for real, instead of trying to meet them with food.

Tune in to learn how to get in touch with your needs and work towards meeting them in a lasting, meaningful way, and notice how your urge to eat when you aren’t hungry dissipates.

If you haven’t checked out my free video masterclass, Kick the Emotional Eating Habit for Good, click on the link below. It will get you focused on some of the issues I’ve been discussing, give you some tools to stop emotional eating, and help you lose the weight for good.

EP. #164: Your Questions Answered–Why Am I Always Thinking About Food? Nov 02, 2021

Do you find yourself constantly thinking about food?

Are you stuck on a weight loss plateau?

When you set certain reasonable limits on your eating, does it feel like restriction?

I recently received these questions from listeners, and am excited to answer them on this week’s episode.

If you believe you think about food too often, we’ll explore the reasons you may be doing that and come up with solutions for you.

Is there a way to set reasonable limits on what you eat without feeling like it’s a diet?

And what are some strategies for getting past a weight loss plateau?

Stay tuned and hear the answer to these questions!

Head on over to my website, Shari Broder.com, and grab some free resources that will help you!

Are You Afraid of Being Hungry? Oct 26, 2021

Are you afraid of being hungry, even though there is no shortage of food in your life?

Do you get anxious if you feel hunger pangs?

Do you eat when you aren’t hungry because you’re afraid to feel hunger?

Hunger is a natural feeling. You’re supposed to feel hungry.

Just like how your brilliant body tells you when you have to urinate, it tells you when you need food for energy. When you feel hunger, that’s your body saying, “I need food now.”

Unfortunately, most people pay no attention to their hunger and fullness signals. They eat for all kinds of reasons that have nothing to do with hunger. And that’s why the majority of the population struggles with their weight.

The thing is that when you listen to your body’s signals and eat only when you’re hungry and stop when you’re lightly full, you eat precisely the amount of food that your body needs for you to be your healthy, comfortable weight.

You can get back in touch with those signals and learn to eat in that natural way you ate when you were a young child, before you became immersed in diet culture and learned bad habits.

But if you’re afraid of feeling hungry, you need to get over that hurdle first.

The good news is that the people I’ve worked with who had fear of hunger didn’t have much trouble getting over their fear.

Tune in to learn why the idea of feeling hungry makes you anxious and how you can overcome it.

For a free resource to help you manage your thinking about food and eating, check out my free 7-Day change your food and eating mindset challenge under the Free Resources heading on my website.

Out of Your Skull–How to Stop Boredom Eating Oct 19, 2021

Do you eat because you're bored?

The kind of bored where you have lots to do but don’t want to do it?

Or that kind of boredom that feels like something is missing in your life?

I recently asked my fantastic Facebook group, Ditch the Diet Tribe, which emotions caused them to want to eat when they weren’t hungry.

Two out of three responses were BOREDOM.

Although psychologists and philosophers have come up with all kinds of causes for boredom, I’m concerned here with boredom that has you running to the kitchen for something “interesting” -- FOOD!

There are three main types of boredom that cause people to eat:

When you feel like you have nothing to do
When you have something you must do but don’t want to do it right now
When you feel like something is missing in your life.

This response summed up the second type well:

Sometimes when I am working on something that I don't really want to be doing......usually because I am overwhelmed and don't know where to start......I find myself in the pantry or fridge. Probably trying to avoid the uncomfortable feeling. The struggle is real!

As we have more and more stimulation, we’re more inclined to be bored. We want constant stimulation. When we set the bar that high, we’re bound to feel bored more easily.

Tune in and learn how to manage that boredom so you don’t eat to avoid feeling it!

If you’re ready to stop all emotional eating, check out my free video masterclass, Kick the Emotional Eating Habit for Good and Lose the Weight at the link below.

EP. #161: Desire is Not the Same as Commitment Oct 12, 2021

Do you think you really want to lose weight, but when it comes to actually doing what it takes to get results, it's hard to stay on track?

The reason why most people who are unsuccessful with weight loss don’t reach their goals isn’t because they can’t do it.

It isn’t because you don’t have self-control or willpower.

What you may lack is commitment.

Commitment is a key ingredient necessary for reaching your goals, whether your goal is to lose weight or anything else.

If you’re not fully committed to your goal, you won’t make it a priority.

You’ll be more likely to make excuses for not doing what you know you need to do.

You won’t give it all the effort required to succeed.

You’ll give up before you really give it your all.

Most people think they’re committed because they desire the outcome.

You want to lose weight. You want to be thinner. You want to fit into that dope dress you wore a few years ago that’s gathering dust in your closet.

That’s not commitment. That’s desire.

There’s a big difference.

Tune in to learn the difference between desiring something and actually committing to getting results, and how to commit to doing what it takes to reach your goals.

If you’re ready to make a commitment to yourself to change your eating habits to lose weight, check out my free video masterclass, Kick the Emotional Eating Habit for Good, available on demand by clicking http://bit.ly/EEE-Webinar

Taking Weight Loss at Your Own Pace Oct 05, 2021

When you embark on an effort to lose weight, do you start thinking about how much weight you should be losing each week, and how long it will take you to reach your goals?

When I was a dieter, I used to do that. I’d plan out how quickly the weight should come off. If I lose X number of pounds a week, by Y date, I will weigh Z. How exciting and motivating! NOT. It never happened like that. Not once.

In fact, that approach is a sure route to becoming discouraged and quitting. It’s a diet culture mindset. The diet industry tries to hook you into trying the latest fad by promising fast weight loss.

But they don’t tell you that only a tiny percentage of dieters lose weight. And they don’t tell you what happens to the ones that do a year later. Or two years. That’s because almost every one of them will gain the weight back.

When you start a new effort to lose weight, part of the reason you don’t succeed is because you have an idea of how that will turn out. How fast you SHOULD lose weight. But that is a fantasy. You can rarely anticipate what it will really be like.

Tune in and learn why it’s so important to give up on the BS fantasy from the diet industry about how weight loss is supposed to happen, and approach it at your own realistic, sustainable pace. And how to overcome the fears you may encounter along the way.

If you're ready to kick the emotional eating habit for good and lose the weight, start with my free video masterclass available on my website, sharibroder.com

EP. #159: Why You Must be Willing to Feel all the Feels Sep 28, 2021

I think about emotions a lot. Not just because I teach people how to kick the emotional eating habit so they can fix what’s causing them to overeat. I think about them for other reasons, too.

One is because I’m an emotional person. I wasn’t taught to suppress my feelings, and I don’t have trouble expressing them. I have trouble NOT expressing them.

Another is because my husband was taught by his parents to suppress his emotions, and learned how detrimental that approach was on many levels. In other words, emotions play a large role in both my work and home life.

So when I was listening to Glennon Doyle talk about emotions in her We Can Do Hard Things podcast episode 24, it got me thinking about how to get the point across to my listeners and students just how super important it is to stop eating to avoid your feelings, not just because it is the doorway to weight loss and a life of enjoying food without struggling with your weight, but because if you want to live a fully human life, it’s necessary to understand your emotions, use the information they provide you, and to feel them, both the fun ones and the not-so-fun ones.

Tune in and learn why being human is not just about feeling happy, it’s about feeling everything, and the importance of befriending all of your emotions.

If you’re ready to kick the emotional eating habit for good, start with my free video masterclass on that subject, coming soon!

Ep. #158: How Do I Know What I Should Weigh? Sep 21, 2021

Do you wonder what you “should” weigh? Where did that “should” come from anyway? Who or what determines whether someone is a healthy weight, overweight or obese? Is BMI legit? How do you know when you’re at a healthy weight for you?

All bodies are different. Every body has its own naturally healthy weight range. I can’t tell you what that is, but I can give you an idea about how to figure yours out. Do you already have an idea what you think your weight “should” be? Where did that idea come from?

In this episode, I discuss:

Whether Body Mass Index is a legitimate measure of a healthy weight;
What factors play into determining your weight;
What set point is and whether you can alter it;
How dieting negatively affects your ability to change your weight; and
How you can determine what is a healthy weight for you.

If you enjoy this episode, please feel free to rate and review the podcast on whatever app you’re listening on, and share with a friend!

EP. #157: Ending the Cycle of Overeating Sep 07, 2021

Do you know why people gain weight?

Overeating. Yep. There’s no escaping that fact!

What I mean by the word "overeating" is when you give your body more food than it needs to support your natural, healthy weight.

There are two ways you can overeat: 1. Keep eating until you're overly full or stuffed, or 2. Start eating when you aren't hungry.

Both are overeating because either way, you’re giving your body food that it doesn’t need and will store as fat.

Overeating every now and then isn’t a big deal. Everybody does it occasionally.

But if you are someone who feels like you can’t stop overeating, and you do it regularly, whether it’s a few times a week, every day or every time you eat, then it’s very likely that you’ve gained more weight than is healthy or comfortable for you.

Why do you do it? I’m willing to guess that there’s a lot more to it than that you love food.

You can love food and not overeat it. I know because I love food and used to overeat it, but don’t anymore, and I bet you can think of at least a few celebrity chefs who are trim and likely in that category.

One of the reasons for this podcast is to teach everyone who wants to know how to enjoy food without overeating!

Overeating is actually a symptom of something else going on in your life.

It’s a coping mechanism.

Are you in that vicious cycle of overeating that looks like this: you get a craving and you’re not hungry, you eat anyway, overeat, then you beat yourself up for it, vow to never do it again, then you repeat the same cycle over and over?

Then this week’s episode is for you!

Listen to learn how to end the cycle of overeating for good!

If you’re sick and tired of being in the cycle of overeating, and are ready to stop it, stop emotional eating, make peace with food and eating, learn how to eat what you love without even wanting to overeat, AND lose your extra weight, join the Weight Loss for Foodies group coaching program! Doors open on September 10th. Get on the waiting list from the link below!

How Stress Causes Overeating and How to Manage It Aug 31, 2021

You’re not imagining it. Stress makes people want to eat.

If you’re an emotional eater, when you’re stressed out, you’re more likely to feel the urge to eat. That’s because when your body feels stress, it produces certain stress hormones which cause you to crave comfort foods.

Sometimes, stress might kill your appetite because the stress hormone adrenaline puts you in a state of fight or flight.

When stress is chronic, however, the opposite happens.

Too much stress upsets your hormonal balance, making it harder to lose weight and easier to gain it.

This is made even worse by the overconsumption of simple carbohydrates, which are sugary snacks like candy bars and soda. They also can cause a hormone imbalance.

Basically, being consistently stressed out for a long period of time causes your body to produce an assortment of hormones that make it more likely that your body will store fat instead of using it for energy, and cause you to want to eat more.

Stress also seems to affect your food preferences, making you more likely to consume foods high in fat, sugar, or both. These foods reduce the stress response and can calm your emotions temporarily. That’s why many people associate stress eating with feeling better. And guess what? That causes you to want to keep doing it.

The problem is that it doesn’t solve what’s causing your stress in the first place. And by consistently eating in response to stress when you aren’t hungry, you’ll gain weight.

So what can you do to prevent stress from undermining your weight loss goals?

Listen to learn more about how stress makes weight loss harder and how you can manage stress and, feel better.

What need are you trying to fill with food? Aug 24, 2021

You know the feeling. You feel a strong urge to eat, but you aren’t hungry. It’s undermining your weight loss efforts, but you find it so hard to not give in whenever it arises!

Maybe you just ate lunch an hour ago and you’re working on a tough project. Or maybe the kids and the pets are driving you nuts and you either can’t get anything done or even just take that break that you desperately need. Or you’re stressed out because you have to pay bills today.

What makes you feel like you want to eat when you aren’t hungry? How often do you choose to eat for a reason that has nothing whatsoever to do with whether your body is physically hungry?

Why do you feel the need to eat at those times? Perhaps by now you’ve realized that this feeling is an emotional and not a physical need. After all, you’re not hungry, so your body doesn’t need food to nourish it.

Food is easy and readily available. It tastes good and brings you instant pleasure to escape from whatever is going on in your life that is making you want to eat.

But that’s precisely the problem. By eating, you temporarily feel better, but you’re avoiding dealing with the real problem, and that is that something is going on in your life that is making you want to eat.

Tune in, and I’ll tell you where the urge comes from and how you can manage it without emotional eating.

Are you ready to learn what’s eating you so that you can be free from overeating, food and weight issues for the rest of your life? If so, join the Weight Loss for Foodies group coaching program! Get on the waitlist now so you’ll be the first to know when the doors open next month! Space is limited. Sign up at my website, ShariBroder.com, there’s a link in the show notes.

How to Free yourself from Food Guilt and Obsession Aug 17, 2021

Do you obsess about what you should and shouldn’t eat?

Are you always looking for the next miracle diet that promises results but doesn’t deliver? Do you feel guilty enjoying the foods you love?

It pains me to hear so many women talk about being afraid to allow themselves to enjoy food, hearing them obsess about it, and waste so much of their precious energy worrying about what to eat.

I hear them talk about what they should and shouldn’t eat.

How they were “bad” because they ate some fried food or dessert or pancakes.

Or how they can’t keep chocolate in the house because they’d eat the whole package in one sitting.

I bite my tongue when people say they’re starting a new diet on Monday to justify eating foods they love today because they have chosen a fad diet that won’t allow them to eat even the healthy foods they enjoy because they have carbs.

It pains me to hear this because I know that despite suffering through this diet, it’s highly unlikely they’ll lose much weight, even more unlikely that they’ll reach their goal and MOST unlikely that they’ll keep it off for over a year.

That’s because depriving yourself of the foods you love doesn’t work as a long-term weight loss strategy.

Listen to this week’s episode to learn why, once you’ve taken away the restrictions about what to eat, and change how you’re eating, you can dump the guilt, experience that amazing freedom of getting your life back from the dungeon of diets and deprivation, and lose weight at the same time!

If you’re ready to forever change your relationship with food and eating, enjoy your food more and experience the liberation from the world of diets while you’re slowly melting down to your comfortable weight, get on the waiting list for the Weight Loss for Foodies group coaching program. Registration opens soon, and by getting on the wait list, you’ll be the first to know so you can grab your spot before they’re all gone! Click on the link below.

Ep. #153: Enjoying Life is the Real Goal Aug 10, 2021

Are you waiting until you lose weight to put on a swimsuit?

Go to your high school reunion?

Attend parties or weddings?

Go hiking?

Or do anything else you really want to do?

Why are you holding back?

You’re missing out on the fun!

You only get this one precious life, so what’s the point of not living fully just because your body doesn’t look the way you think it should?

Are you not going to certain places and doing things you enjoy because you’re worried about other people judging your body? Judging how you look? Thinking you’re too fat?

It’s time you started caring less about how you think you look to others, and more about how you feel towards yourself. And one way to start cultivating good feelings about yourself is to stop holding back because you’re afraid about how others might judge you.

Listen to this week’s episode to learn why that approach to life actually prevents you from losing weight, and how to make enjoying life the ultimate goal.

Ep. #152: Stop Falling for the Latest Food Fads Aug 03, 2021

Do you find yourself drawn to articles and ads about the latest superfood or that special miracle coffee that will help you burn pounds of fat effortlessly?

Do you worry that you’re missing out if you haven’t tried the latest product that claims it will help you feel better, sleep better, have more energy and flatten your tummy?

Do you think you need to buy an expensive cleanse to rid your body of toxins?

The biggest toxin from which to cleanse yourself is the so-called “wellness industry” that preys upon smart women like you who are concerned about their health and weight.

It seems like you can’t dine with a group of women without at least half of them either trying some new fad diet or eliminating one or more foods from their diet because they read on a website that it’s bad for them for some unknown or unproven reason.

Or maybe it’s under the guise of “clean eating.”

Men don’t usually fall for this stuff.

Maybe you’re thinking, “That’s because men don’t have the same pressures as women to be thin.”

I didn’t say anything about weight loss, though, did I?

And neither does the “wellness industry” that’s trying to sell you their ideas about what you should and shouldn’t eat. What they’re really doing is selling you diet mindset and products under the guise of “wellness.”

You see, the so-called wellness industry doesn’t really care about your wellness. It’s the diet industry in disguise. As Jessica Knoll said in a 2019 article in the New York Times about smashing the wellness industry, “the diet industry is a virus, and viruses are smart. It has survived all these decades by adapting, but it’s as dangerous as ever.”

Listen to learn why you shouldn’t fall prey to the claims of the so-called wellness industry and celebrities who use their fame for financial gain by promoting these products.

Not losing weight? Maybe you're doing too much Jul 13, 2021

Are you someone who is like the juggler trying to keep too many balls in the air? Is one of the balls that you keep dropping your goal to change your eating habits and lose weight?

How often do you get to that point where you think, “ I don't care! I want to eat! It's okay just this one time."

Or you think that “what the F” thought as you start chowing down snacks mindlessly.

You’ve got too much on your plate. Your mind is so cluttered with your “to do” list that you can’t remember to ask yourself whether you’re hungry before you mindlessly stuff food down.

You become exhausted, and don’t have the energy to make good choices about eating.

I bet you get that “I don’t care, I’m going to eat this anyway” thought more often later in the day, right? Like late afternoons, or when you get home from work, or after dinner. That’s when you have the most trouble saying no to your urges to eat when you aren’t hungry.

Stay tuned and I’ll tell you how this is undermining your efforts and how to fix that.

7 Steps for Making Changes that Last Jul 06, 2021

As a coach, I can give you some really great tools to use to change your eating habits and establish new habits that will help you lose weight without dieting.

But that is not enough.

You have to be willing to do the work.

If you really want to change, whether it is your eating habits, what kind of shape you’re in, or how you think, it’s up to you to use those tool to make that change happen.

The problem is that so many people who think they want to change actually resist change. They even say that they hate change.

It’s human nature to not like change, but it isn’t a very good happiness strategy because the only thing we know for sure is that change will come, whether you want it to or not.

It’s pretty hard to be truly happy when you hate the inevitable.

People who hate change are also more likely to stay stuck in a place where they aren’t really happy anyway.

So why not embrace change?

And beyond embracing it, how about initiating it so you can make your life better?

Isn’t that a lot better than spending your time grousing about what isn’t right in your life? Wouldn’t you rather get out of that trap and feel the freedom of being at the helm of your own life?

If you fear change, it may be that you are trying to avoid the temporary discomfort that is required to move towards your long-term goals.

Listen to learn the seven steps necessary for successfully changing your eating habits, other habits or any aspect of your life.

EP. #149: Establishing Habits that Stick with Sarah Hays Coomer Jun 15, 2021

Imagine if childhood stories and behavior science teamed up to teach us how to change our habits. It can actually be FUN!

That’s exactly what today’s guest, author and wellness coach Sarah Hays Coomer, discusses with me in this episode.

You’ll learn how the Habit Loop works, and how to establish habits that stick.

You’ll get some great tools to keep you focused on making the changes that will make it easier to reach your weight and other goals.

You’ll learn about the Presto-Chango Switcheroo (you’ll have to listen to find out what that is!)

We discuss using micro-rituals to help you remember to make good decisions instead of staying stuck in your old habits.

And Sarah explains how to make an emergency plan that’s ready to go to keep you centered when life throws you those inevitable curve balls.

So much good stuff!

Sarah is the author of three books, including The Habit Trip: A Fill-in-the-Blank Journey to a Life on Purpose. It is an interactive storybook for grown-ups that offers a more fun, funny and whimsical approach to sorting your life out, figuring out what’s possible and how to fix those aspects of your life that aren’t going the way you’d like.

If you enjoy this episode, please feel free to rate and review the podcast on whatever app you’re listening on, and share with a friend! Hit “subscribe” to keep up with new episodes.

Many Ways to Lose Weight, Only One Way to Keep it Off Jun 08, 2021

You’ve heard many times that diets don’t work.

Do you disagree? You’ve tried a bunch of diets, and maybe you lost some weight on at least one of them.

But then what happened? I’m guessing that you gained the weight back. Am I right?

When I say that diets don’t work, I mean diets don’t produce permanent weight loss.

Sure, you can go on whatever the latest fad diet is and drop some weight. Maybe you’ve even reached your goal once or twice.

But you don’t stay on the diet for the rest of your life.

You go back to eating the way you always did. And then what happens?

The same thing that always happened. You gain it back.

Because the diet doesn't fix the problem that caused you to gain weight, and you’ve made no permanent changes to how and why you’re eating.

When you start a new diet, do you think about how you’re going to keep the weight off?

When I was a dieter, I assumed that once I’d lost the weight, I’d be so happy to be thinner that it would be my incentive to not gain the weight back.

Unfortunately, that’s not how it works.

Listen to learn the only way to both lose weight AND keep it off.

EP. #147: 4 Steps for Managing Emotional Triggers May 25, 2021

Do you ever feel like you’re sucked back emotionally to a time when something painful happened to you?

All of those same painful feelings start flooding you again, like it was just yesterday?

Or perhaps there is someone in your life who drives you nuts with their insensitive behavior or comments, and every time you see them, you feel these familiar uncomfortable feelings.

What you’re experiencing are emotional triggers.

What happens when you’re triggered is that you’re reminded of something painful, and your brain will naturally direct you to dive back into that memory.

You may start overthinking the situation, reexamining it, obsessing about it, getting angry, or scared or hurt all over again.

You probably haven’t processed the emotions yet, or perhaps only partially.

If you’re an emotional eater, there’s a good chance some of your triggers are feelings that you haven’t let yourself really feel because you distract yourself from them by eating.

When you get triggered, your beastie brain takes the wheel, and makes it difficult for you to see that you have other options. That’s how triggers lead us to make bad decisions or react in ways that we don’t like.

But you do have other options.

To reclaim your power, you need to break that trigger pattern.

Listen to learn the steps for managing your triggers so they don’t take your power away.

Ep. 146: Guided Emotional Eating Meditation May 11, 2021

Do you eat to escape from uncomfortable feelings?

Dan Emmons wisely said, “What most needs attention is the part of us that we seek to avoid feeling. When we attend to that, we change and the world changes with us.”

When you think about it, emotional eating is avoiding feeling. Avoiding YOUR feelings. Your feelings are your body’s way of telling you important messages.

Eating to avoid your feelings is really using food as a drug.

You briefly take away one discomfort--whatever uncomfortable feelings you’re experiencing--and create the long-term discomfort of not dealing with whatever is causing those feelings, plus you get the added discomfort of gaining weight and the possibility of consequential health issues.

This week’s podcast episode is a guided emotional eating meditation to help you learn to be with your emotions and manage them in a healthy way, rather than eating to avoid them.

It will help you practice being with difficult emotions and thoughts in an open, allowing, and accepting way.

Listen to this guided meditation when you want to eat because you’re feeling uncomfortable emotions. When you’re feeling frustration, stress, anger, fear or whatever.

There’s no theme music, just a very short introduction, so get into a comfortable position, preferably in a quiet place, relax and listen!

Then celebrate allowing your emotions to move through you without eating!

Are You a Sneaky Eater? Apr 27, 2021

Do you sneak food?

Have you ever thought about why you do it?

I was a sneaky eater for much of my life. As a kid, I’d sneak sweets from the snack drawer and hide in my room to eat them.

When I was old enough to drive, I’d buy food while I was out and munch it down in the car on my way home, then pull into a gas station to throw away the wrappers.

My sneaky eating habit went on well into my adult years.

I also snuck food because when you sneak food and no one sees you eat it, you aren’t really eating it. Do you know that feeling? You can pretend it didn’t happen!

Ultimately, I snuck food as a way of lying to myself, although I didn’t realize it at the time.

Sneaking food isn’t hurting anyone but you. And you don’t need to do it.

Listen to this episode to explore why you sneak food and what you can do to change that.

How Practicing Equanimity Can Stop Emotional Eating Apr 13, 2021

How often do you find yourself upset because of something someone else did?

Something over which you have no control?

Do some people really trigger you--a coworker, neighbor, a sibling or in-law--causing you to not show up the way you want to with them, or just making life unpleasant?

Are there people in your life who seem to need to put you or others down to feel good about themselves?

Do you eat in response to the uncomfortable emotions you feel when you have to deal with these folks?

The fact is that we have less control of most of what happens during our day than we like to admit. We can’t control other people’s behavior, the weather, traffic, or, well, pretty much most things.

In reality, the only thing we really have control over is our thoughts. When you are good at managing your thinking, all of those other annoyances and difficulties become less difficult.

Wouldn’t you love to be in that peaceful place of equanimity where you notice this person’s behavior and let it roll off you like water off a duck’s back?

Wouldn’t it be great to not feel that you need to run to the pantry to soothe yourself after some jerk acts like, well, a jerk?

Listen to this episode to learn how you can control how you react and how you show up during those challenging times without resorting to food for comfort.

If you’re struggling with emotional eating, check out my free video masterclass, Kick the Emotional Eating Habit for Food, under the free resources on my website or at the link in the show notes.

The Good and Bad Sides of Feeling Guilty Mar 30, 2021

How often do you feel guilty? Do you think of guilt as a negative emotion?

I don’t think of emotions as negative or positive. They’re all important and have something to tell us. On the other hand, there are pleasant and unpleasant feelings.

I think most people will agree that feeling guilty isn’t fun. But that is not a reason to avoid feeling it! To the contrary. Guilt is sometimes very useful and even necessary. And sometimes it’s counterproductive. Like when you feel guilty because you ate something.

When is guilt helpful? When does it simply make us feel bad but with no upside?And what’s the difference between guilt and shame?

Listen to learn why guilt is so important, why you should not feel guilty about eating, and how to manage unproductive guilty thoughts.

If you want to learn more about how to manage guilt and other emotions and emotional eating, watch my free video masterclass, Kick the Emotional Eating Habit for Good. It’s available on my website under Free Resources.

EP. #142: Why you choose instant gratification over long-term joy and how to stop Mar 16, 2021

Do you unconsciously sabotage your efforts to reach your long-term weight loss goals by choosing instant gratification from food over the long-term joy of achieving your goals?

You’ve probably heard of self-sabotage, right? There’s a lot more to it than meets the eye.

When you continue to engage in a habit that isn’t good for you, like one that is counterproductive to your weight loss efforts, it is because there is an unconscious or subconscious unmet emotional need that you’re fulfilling by continuing that behavior.

You’re trying to give yourself what you think you need at the moment to feel better, but you really aren’t.

You see, you don’t really need food under those circumstances. Food can’t fill that emotional void.

But you eat so you don’t have to feel your feelings.

Here’s the problem: what you’re giving yourself in the form of immediate gratification is moving you in the opposite direction from what you really want even more: to experience the true joy of achieving a bigger, more important goal, like being a healthier weight.

Listen to learn how to choose long-term joy over the instant gratification of eating.

Ep. #141: Be Willing to Fail and Learn from Your Mistakes Mar 02, 2021

Someone recently told me that her coach asked her coaching group how many times they were going to fail. They were supposed to choose a number.

Does that seem odd to you?

I found the idea intriguing.

If you’re afraid of failing, you won’t try hard enough to succeed. Then your failure will be caused by your own misguided beliefs.

Why do we think of failure as such a horrible thing? It isn’t. It just means things didn’t go the way you hoped or expected.

Yet so many people avoid achieving their dreams because they’re too afraid to fail along the way.

Do you think of failure as something that happens to you that’s outside of your control?

Do you blame your failures or mistakes on something or someone?

Or do you react by feeling bad about yourself, thinking that you’re a loser and labeling yourself as a failure?

Listen to learn why having a healthy approach to failure and learning from your mistakes is a fundamental component of being your best self.

EP. #140: How Drinking Alcohol Affects Your Weight Feb 16, 2021

How does drinking affect your weight?

Can you drink and still lose weight? If so, how much?

SPOILER ALERT: You don’t have to give up alcohol to lose weight.

But if you drink regularly, it could make being a healthy weight more difficult.

How booze affects your weight depends on many things, including what you drink, how much you drink, how often you drink, and what you eat when you’re drinking.

Listen to this episode to learn how booze affects your body (aside from the obvious!) and what you need to consider in choosing to consume alcohol while you’re working towards achieving your comfortable weight.

EP. #139: What Should I Drink? Feb 02, 2021

If you want to lose weight, what should you drink?

What beverages should you avoid?

How does alcohol fit in?

This episode focuses on nonalcoholic drinks, and I’ll cover alcohol in the next episode.

When deciding what to drink, it’s your total consumption of foods and beverages that will affect whether you gain weight, lose it or stay the same.

Most beverages contain energy, often in the form of sugar, and your body will use it for energy before it uses the food you’ve consumed.

In this episode, I’ll discuss considerations for your beverage choices and some ideas for how you can make choices that help you make progress towards your weight goals.

Why Emotional Intelligence is a Great Weight Loss Tool Jan 19, 2021

If you’re an emotional eater, it may be because you haven’t learned a better, healthier way to manage your emotions.

Were you taught to suppress your emotions from an early age? Many people ultimately spend years in therapy undoing the damage from suppressing their emotions!

Do you suppress your emotions, then feel bad about yourself BECAUSE you have these normal emotions?

The reality is that our emotions are our body’s way of giving us important information. As noted author of The Language of Emotions, Karla McLaren, explains, “Emotions are millions of years older than spoken language, and simply put, they’re smarter than words, they’re deeper than any technique, and they can help you in ways you cannot imagine.”

The messages from our emotions are much more reliable than the ones we get from our brain.

Listen to this week’s podcast to learn about how emotional intelligence can not only help you be more successful in losing weight and keeping it off, but also in life! And how to cultivate more of it.

Focus on Making Better Health, Not Weight Loss, Your Goal Jan 05, 2021

Happy New Year!

It’s that time of year when many people have made New Year’s resolutions to lose weight. It won’t come as a surprise to you that most of them won’t succeed, and will quickly abandon their resolutions. Maybe that even sounds familiar.

While it’s a great idea to set health goals for yourself, I don’t think it’s a good idea to set a weight number goal.

Some people have health conditions that are improved by losing weight. Others just want to feel more comfortable in their own skin.

Either way, it is a far better idea to focus on improving your health habits than deciding you want to lose 25 pounds.

There are many reasons for this, including that your chances of success are so much better when you set goals that involve changing your habits instead of focusing on the number on the scale.

Listen to this week’s episode to learn why you should focus on health goals, and not a specific weight loss goal this year, and a few goals to consider.

Here’s to a healthy and happy new year!

4 Steps to Stop Rewarding Yourself with Food Dec 22, 2020

After getting through a difficult day, or even a not-so-difficult day, do you treat yourself by eating when you aren’t hungry?

If so, you’re among the great majority of people who want to lose weight, but consistently undermine their efforts with this habit.

Chances are that your parents started you down this road at a young age. If you cried and they handed you a cookie or some other treat, your brain recorded the connection that food was supposed to make you feel better.

Or you got a treat for behaving well. For being a good girl.

So you began associating with food this way.

We’re also bombarded with food advertising encouraging us to treat ourselves.

Do you think, “I deserve this” about food?

I’m no stranger to using food as a reward, although I no longer do it.

And I can’t wait for you to learn how to stop, too.

There’s nothing wrong with treating yourself, but when food is your main go-to, and you aren’t hungry, it isn’t really a reward. Stop kidding yourself.

Listen to learn why using food as a reward is not only counterproductive, but also a fallacy, and learn the four steps you can take to kick that habit.

8 Ways that Your Brain Fools You Dec 08, 2020

How often do you think the same negative thoughts about yourself or your life?

Have you ever thought about how those thoughts trip you up?

The thing is that most of those thoughts simply aren’t true!

This distorted information that your brain thinks has a name:

Cognitive bias.

Cognitive biases are errors in how you think. They are when you have unrealistic or inaccurate explanations for what’s going on in your life that lead you to make wrong assumptions or conclusions. Those incorrect assumptions cause you to feel negatively about yourself or your life, and they keep you stuck.

There are many different kinds of cognitive biases, this episode focuses on 8 of them that are most likely to interfere with your ability to make positive changes in your life with respect to your relationship with food, eating and your body.

Being aware of your cognitive biases will help you notice when you're having these erroneous thoughts. This awareness will allow you to analyze your thoughts so that you can correct the thinking errors.

🎧Listen to learn how to recognize and work with your cognitive biases to help you have a more positive attitude about yourself and your ability to adopt the habits that will help you reach your goals.

Thanks to BetterHelp for sponsoring this podcast. Click the link below to learn more and get a 10% discount on your first month.

Setbacks are Bruises, Not Tattoos Nov 24, 2020

How often do you let a setback cause you to toss in the towel?

If you give up on your goals just because you made a mistake, you need to know this: Setbacks are a normal part of change.

To quote Gareth Michael, “Each mistake is simply a lesson waiting to be discovered.”

Think about how that approach could change your ability to succeed at making the changes you want in your life.

No one who sets out to change a habit does it perfectly. We’re humans, and humans make mistakes, especially when we’re learning to do something differently.

One of the most important abilities you must have to make permanent changes to your eating habits is the ability to get back on track after you’ve messed up. That is the difference between the people who reach their goals and those who don’t.

Listen to learn how this simple change in your approach can make all the difference in whether you succeed or give up. The only way you can truly fail is by giving up.

Thanks to BetterHelp for sponsoring this podcast. Click the link below to learn more and get a 10% discount on your first month.

5 Steps to Change Your Habits Nov 10, 2020

The Weight Loss for Foodies approach is all about ditching your unconscious, unhealthy eating habits and establishing new ones that will not only help you enjoy eating more than ever, but will also move you towards a more comfortable weight.

So much of how most people eat is an unconscious habit, and that is precisely the problem. But how do you kick a bad habit and create a new one?

If you want to weigh less, you probably have a number of habits surrounding how you eat that result in overeating, which in turn causes weight gain.

Part of your brain is happy continuing to do what it knows, and doesn’t care if it’s not good for you. That often means your brain helps you to continue doing your bad habits.

This makes changing your habits challenging. People are so inclined to choose immediate gratification instead of their more important long-range goals, even though immediate gratification doesn’t produce the joy that achieving your goal does.

You CAN break any habit and replace it with a healthier, more desirable one.

Listen to learn a strategy that will help you feel good about little choices you make to get started on your new habits.

Thanks to BetterHelp for sponsoring this episode.

Time to Reject the Culture of Thinness Oct 27, 2020

I was listening to an episode of Cheryl Strayed’s Dear Sugars podcast in which she talked about her experience with Vogue magazine just before the release of Wild, her autobiography about transformation and overcoming adversity. Vogue was doing a piece about powerful women, and they wanted to feature her.

On the day of the photoshoot, Cheryl felt good about how she looked. She didn’t lose the weight she had hoped to lose, but she felt confident and pretty.

When the issue of the magazine came out, however, Cheryl and her husband were shocked at her photo. They weren’t even sure it was actually Cheryl because she looked so different. Among other things, they made her slimmer.

In doing so, the message Vogue gave Cheryl was that despite her accomplishments, she wasn’t enough because she wasn’t thin, and they had to change that to feature her as a “powerful woman” in their magazine.

Vogue and other publications and mass media set the skinny standard for us.

They show us, through photos of rail-thin women, how we are supposed to look.

And sadly, most of us buy into this standard without really thinking about it.

I invite you to join me in rejecting the message from the media that if you are a woman, who you are and what you do doesn’t matter if you don’t conform to our pretty and skinny cultural standards.

I invite you to join me in saying, “Screw this! I’m not going to conform to some impossible standard of what someone else thinks of as beautiful or attractive.”

Listen to learn why this weight coach wants you to ditch the skinny standard and empower yourself and other women in the process.

Thanks to BetterHelp for sponsoring this episode.

What's wrong with words like overweight or obese? Oct 13, 2020

As a weight coach, I see one of my roles as fighting our cultural stigma about body size.

Sure I want to help people be at a weight where they’re comfortable, but weight stigma actually keeps you stuck.

Worse, it is one of the last bastions of what many people still consider an acceptable prejudice. Too many people still think it’s okay to talk about everyone else’s weight and feel free to say derogatory things about people’s bodies.

It’s wrong and has harmful consequences.

I often have difficulty finding the right words to use when referring to weight. Even using words like overweight or obese seem wrong. Both involve a judgment.

When we say “overweight,” what are we talking about anyway?

Over what weight?

How do you determine what the right weight is for someone to make a judgment that they are over that? And why would you even want to go there?

The most commonly used measure is body mass index, or BMI. BMI is a flawed measure of both your weight and the state of your health.

I help women let go of unrealistic ideals and be comfortable in their skin.

In our diet crazy world, where many people choose thinness over health, I help women put being healthy ahead of being slim.

Listen to learn how the weight stigma in our culture hurts people and actually prevents us from achieving our goals. AND learn how to become healthier and get to a weight where you are comfortable.

Learn how to stop emotional eating so you can get to a weight where you are comfortable and can feel the liberation of being able to eat what you love without depriving yourself. Check out my free video, Kick the Emotional Eating Habit for Good! at the link below.

Why Changing Your Diet Won't Give You the Results You Want Oct 06, 2020

In the world of dieting, too much emphasis is placed on what to eat to lose weight.

Diets prohibit you from eating certain foods, usually ones that taste really good. The ones you enjoy the most.

Some of the most popular fad diets even prohibit you from eating nutritious foods like fruits, vegetables and beans.

All of this emphasis on what to eat and what to totally ban from your life is so misplaced.

And very misleading.

It makes you think that if you just do something like stop eating sugar, everything will be just fine.

Or If you could just stop eating carbs, you’d lose all the weight and never have to worry about it again.

Or if you just eat “clean,” whatever that means, you’ll be healthy and slim.

But this isn’t true.

The latest scam of the diet industry, which makes money from keeping you on the diet hamster wheel, is to repackage diets under the guise of “wellness” or a “lifestyle change.”

Don’t fall for it. Restrictive diets are not a lifestyle change or about wellness.

Listen to learn why food restriction does not work for permanent weight loss, how it is not “wellness,” and can actually be harmful.

To learn how to eat in a way that produces sustainable weight loss, check out my free video masterclass at the link below.

How Complaining Can Be Good for You Sep 29, 2020

I don’t know about you, but I’ve been finding my level of stress and frustration is higher than usual. Notably higher.

There’s COVID, which creates a constant undercurrent of stress.

There’s a lot going on politically in the US that I find very upsetting and frustrating.

And don’t we all have at least one personal relationship that we find difficult?

So how do you handle this?

Do you eat? And eat? And gain weight?

I have a better idea. How about a little purposeful venting?

Some good old fashioned complaining. Consciously, to yourself.

Listen to learn a special technique for blowing off steam consciously, in a way that can be cathartic without getting anyone else involved.

It can unblock your energy and get it flowing in a positive direction again.

Yes, complaining can have an upside!

Have you checked out the Weight Loss for Foodies YouTube channel yet? You’ll find short videos to keep you inspired with tips and strategies for putting your food obsession in the past, and learning how to eat what you love without overeating while you get to a weight at which you’re comfortable. New videos every Wednesday. Check it out and subscribe!

Thanks to BetterHelp for sponsoring this episode.

Who You Are is Much More Important Than What Your Body Looks Like Aug 25, 2020

Who are some of the people you admire most?

They can be people you know personally, or people in the public eye, like celebrities, thought leaders, or artists. Anyone.

Now think about what you admire most about each one.

How many of them did you say, “their body?”

Although I admire many people, what their body looks like does not make it near the top of my list for anyone on it.

When I think of these people, I don’t think about what their bodies look like. I think about who they are. What they do. How they make the world a better place.

Even for someone like Beyoncé.

Likewise, what your body looks like is one of the least important things about you.

I know, that sounds strange coming from a coach who helps people lose weight, but it’s true. Yet a lot of people have low self-esteem because of how they think their body looks.

This causes them to have trouble managing their eating, taking good care of themselves, and being a healthy weight. They’re stuck because of how they feel about themselves.

Are you one of these folx?

Listen to learn how to love yourself enough to take proper care of your body, and why road to a healthy body image is in fixing how you think about yourself more than it is changing your body.

Why You Need Self-Compassion to Lose Weight Aug 18, 2020

You can’t hate yourself thin.

To the contrary, if you want to succeed at losing weight and keeping it off, you must start with a positive body image and be compassionate towards yourself.

Maybe you’re thinking, “how can I feel positively about this body? If I felt positively about it, I wouldn’t want to lose weight.”

You can accept your body and feel positively about it, and still want to improve it.

Truth: losing weight doesn’t mean you’ll have a good body image. That’s because having a good body image is more about how you think than what you look like.

There are things about your body that you can’t control, no matter what you weigh.

But the one thing you CAN control is how you think about it.

Given a choice between changing your body and changing your body image, I encourage you to choose the latter to start with. Because once you change how you feel about your body, losing weight will actually be easier.

You have the power to change your body image and be compassionate with yourself now!

Listen to learn what self-compassion is, how to cultivate it, and how to accept and appreciate the body you have RIGHT NOW. Because without it, you won’t achieve permanent weight loss or happiness.

We work on cultivating self-compassion in the Weight Loss for Foodies group coaching program. Learn more here

Why Ending Emotional Eating is a Game Changer Aug 11, 2020

Do you eat because of stress, to comfort yourself or avoid uncomfortable feelings?

Eating for emotional reasons may be the single greatest cause of overeating and weight gain.

It’s the reason why most dieters gain the weight back.

Emotional eating is instant gratification.

It’s a distraction from your pain. But at a high cost.

In reality, emotional eating is a mediocre coping mechanism that not only causes weight gain, but even more importantly, it negatively affects your life in other ways.

But here’s the good news: you can kick that habit, and once you do, the urge to eat for emotional reasons is GONE. Then, losing weight and keeping it off becomes so much easier.

Listen to learn how emotional eating negatively affects your life and what you can do about it.

If you want to learn more about how to end your emotional eating habit and feel the liberation of NOT desiring food every time things are difficult or upsetting, check out my free masterclass Kick the Emotional Eating Habit for Good.

The Number One Barrier to Weight Loss Aug 04, 2020

Do you eat in response to your body’s hunger signals?

Or do you eat routinely when you aren’t hungry?

Hmmm. Hunger. Have you checked in with yours lately?

Here are some examples of eating when you aren’t hungry:

You eat at set times without even thinking about whether you’re hungry, like having lunch every day at noon, regardless of hunger.
You eat when you’re stressed, frustrated, lonely or sad.
You eat out of habit, like at the movie theater or while watching TV after dinner.

Everyone eats when they aren’t hungry occasionally. That’s no big deal.

But if you normally eat when you aren’t hungry, you are likely overeating.

And overeating causes weight gain.

It doesn’t matter whether you’re eating a bag of chips, a cupcake, a smoothie bowl or a salad. If you aren’t hungry, it’s going to cause you to gain weight over time.

Eating when you aren’t hungry is a learned habit.

When you were a toddler, you didn’t do it. You naturally ate when you were hungry.

You can learn to eat that way again.

And an added bonus is that food also tastes better when you’re hungry!

I’ve got a challenge for you. Listen to learn more!

Commitment, Persistence and Consistency are the Keys to Success Jul 28, 2020

Are you merely consuming content about weight loss, or are you actually doing the work?

“No great achievement is possible without persistent work.”

Those words of Bertrand Russell are applicable to changing your eating habits, achieving food freedom and reaching your healthy weight.

Sure, you can listen to a podcast episode once and hear me explain how to manage your emotions so that you don’t eat when you aren’t hungry. You can know how to manage your thinking. But if, when you get the urge to eat because you’re upset about something, you don’t coach yourself, and instead you eat to avoid your feelings, nothing will change.

When you’re trying to change lifelong habits, just having the knowledge of how to fix it doesn’t go very far.

You can learn many things, but if you don’t put them into practice, you’ll go nowhere.

This week’s podcast is about the three keys to success in weight management, good health, and pretty much everything else in life: commitment, persistence and consistency.

Listen to learn how to do more than just know what to do. Learn the six things you must do to put your knowledge to good use!

If you haven’t checked out my free video masterclass, Kick the Emotional Eating Habit for Good, what are you waiting for? Sign up at sharibroder.com, and watch it at your convenience.

Detox Your Mind of Thoughts That Weigh You Down Jul 14, 2020

Do you have issues with food and eating that are rooted in a negative self-image?

Do you hate the way you look?

Is your ability to see all of your strengths and gifts is clouded by your focus on the things about yourself that you don’t like, or that you think are inadequate?

This episode is for you if you focus more on what’s wrong with you than what’s right.

To be successful on your weight loss journey, you have to love yourself.

A poor self-image will make you unhappy, regardless of what your body looks like.

You DO know that being slim is no guarantee of happiness, right? You can lose weight and still be unhappy.

If you don’t clean up your thinking about yourself, you won’t be happy, even if your body looks like Cameron Diaz’s.

In this episode, I’m sharing with you some of Pema Chodron’s wisdom about self love and compassion.

Then I’ll walk you through a process to change your perspective about yourself and raise your self-esteem.

Listen now to learn how to feel better about yourself regardless of your size. The better you feel about yourself, the less you’ll feel the need to eat to feel better.

6 Steps for Getting Back on Track After Backsliding Jul 07, 2020

You’ve made a bunch of changes to your eating habits.

You’re listening to your body, eating when you’re hungry, stopping when lightly full. Eating consciously without distractions.

You’ve stuck with it for weeks or even a few months or years.

You’ve lost weight, feel great, and discovered the liberating feeling of eating in tune with your body’s signals.

Then something throws you off course.

Maybe it’s something big like the Pandemic.

Or something more usual, like the occasional exception that you’ve been making to your plan becomes more frequent.

Or maybe a change in your life interferes. A new job. You get sick.

Something takes you out of your routine.

Suddenly, you’ve fallen back in your old groove, the one that you’ve worked so hard to get out of.

This is normal! It happens to everyone!

The important thing is what you do AFTER you mess up.

Listen to learn the 6 steps for getting back on track after backsliding.

Are you ready to learn how you can eat what you love without feeling out of control around food, stop overeating and lose the weight for good? Check out my free video masterclass Kick the Emotional Eating Habit for Good.

What Are You REALLY Hungry For? Jun 30, 2020

How often do you choose to eat for a reason that has nothing whatsoever to do with whether your body is physically hungry?

Maybe you want to eat because a certain food looks or smells good.

Or because you’re worried about whether you can pay your bills.

Or because you’re lonely, or are having difficulties with your spouse or partner.

Maybe it’s to reward yourself for working too hard.

Perhaps you’re in that hamster wheel of seeking pleasure from food, then feeling miserable because you overate, frustrated that you’re gaining weight, and your doctor told you that your cholesterol has gone up, all of which make you more upset, so you eat some more. A very vicious cycle, isn’t it?

Or maybe, like one woman posted on social media recently, you cling to food to get through your pain.

Underneath all of that food that your body doesn’t need, and often stores as fat, is something going on in your life that wants to teach you something about yourself when you’re ready to learn.

Here’s an unarguable fact: food cannot fix what is causing your pain. All it ever can do is distract you from the pain and the problem that is causing it.

As Pema Chodron so wisely said, “Nothing ever goes away until it has taught us what we need to know.” This is true for most things in life, including our issues with food and weight.

In this episode, we’ll talk about figuring out what your emotions are telling you so that you can give yourself what you really need, stop emotional eating and lose the weight for good.

Are you ready to learn what’s eating you so that you can be free from overeating, food and weight issues for the rest of your life? If so, start by watching my free video masterclass, Kick the Emotional Eating Habit for Good.

How to Move Your Emotions Jun 23, 2020

Your emotions are super important.

Emotions are your body’s way of trying to get your attention.

Were you taught to ignore them or squash them down?

Did your parents expect you to not feel or hide your anger, frustration, boredom or whatever other uncomfortable feelings you had?

Maybe you learned that expressing these emotions was wrong.

When you ignore your feelings or bury them under a lot of sweets or chips or whatever, you are ignoring yourself, your body and your needs.

Ignoring your emotions is downright unhealthy. Eating to avoid feeling them is a very temporary remedy. It may make you feel better for a short while, but whatever caused those feelings you’re eating to avoid will still be there long after the food has left your mouth and the pleasure is gone.

In this episode, I’m introducing another tool for managing your emotions so that you don’t eat to avoid them. This method, which was developed by psychologist Julia Colwell, helps you experience the emotion, learn from it and let it go. It’s so liberating!

You might want to take notes and write down the steps, which I set forth in detail, then summarize at the end of the podcast.

Are you ready to learn how to Kick the Emotional Eating Habit for Good? Then check out my free video training, and get moving on what can be your last weight loss journey. Watch it at your convenience.

Why It's So Hard to Lose Weight Jun 16, 2020

A report issued within the diet industry around 2002 stated, “In 2002, 231 million Europeans attempted some form of diet. Of these only 1 percent will achieve permanent weight loss.”

If that isn’t proof that the diet industry is well aware that what it is selling doesn’t work, I don’t know what is.

But here’s the real question I want to talk about today:

Why is it so hard to lose weight and keep it off?

I’m not saying impossible. Just hard.

Once I stopped dieting and changed how and why I was eating, my extra weight, which I’d struggled with for decades, came off pretty easily.

Because I changed my eating habits, the weight stayed off.

But this episode is not about why change is hard.

It’s about the ways in which our bodies seem to work against us.

It’s about the physiological reasons why it’s difficult to lose weight, especially after being on the diet hamster wheel.

The problem is largely one of metabolic suppression. Dieting exacerbates that problem.

Listen to learn how dieting predisposes people to gain weight and make it harder to lose it, and why that doesn’t mean you should just give up!

If you want to try a system that will not only work, but will help you make peace with food and eating, which I personally think is even more instrumental in your future happiness than losing weight, check out my free video masterclass, Kick the Emotional Eating Habit for Good.

Coming Home to Your Body Jun 09, 2020

Do you focus on what’s wrong with your body, rather than what’s right with it?

Do you focus on what your body can’t do, rather than what it can and does do?

Our bodies are truly awesome. They are incredibly intelligent.

Our bodies receive and process millions of bits of sensory information every second--they process way more information than our brains can.

Your body performs thousands of functions automatically every single day! You don’t have to do anything. Your body knows what to do.

And our bodies connect us to our own wisdom when we listen to them.

But so many people ignore their bodies and the messages their body is trying to give them. When they aren’t doing that, they’re being critical of their body.

What if you moved your focus away from criticizing your body, to gratitude, love and appreciation of your body for how it supports you and allows you to experience life on this planet?

Learn why fighting against your body, hating it, criticizing it and wanting it to be different impedes your ability to lose weight AND to be happy.

And learn how you can connect with your body in a positive and loving way.

If you want to learn more about how to really listen to your body’s signals, take advantage of my free video training, Kick the Emotional Eating Habit for Good.

You can listen to it at your convenience.

Stay healthy and have a great week!

The Magic of Changing Just One Thing! May 26, 2020

How many times have you heard this saying?

“Insanity is doing the same thing over and over again and expecting different results.”

Yet so many people have difficulty reaching their weight goals because they’re stuck in a repetitive pattern of doing the same thing that doesn’t work, over and over again.

As the columnist Molly Ivins said, “The first rule of holes: When you are in one, stop digging.”

In this episode, you’ll learn how to stop digging yourself deeper into that overeating hole. We’ll explore how a simple change can break your patterns of overeating or emotional eating.

Because every time you repeat a habit that moves you away from your goals, you’re reinforcing that pattern in your brain, and thereby make it a little harder to break the habit.

I’m so excited to make available to you my Free Video Masterclass, Kick the Emotional Eating Habit for Good. Hop over to my website, sharibroder.com, and take advantage of this free resource. You can access it instantly! No need to be available at a specific time.

How to Help Your Kids Have a Healthy Relationship with Food May 19, 2020

Approximately 91 percent of women report that they are dissatisfied with their bodies.

This body dissatisfaction starts early because half of teenage girls and a quarter of teenage boys report being dissatisfied with THEIR bodies.

Pretty alarming and sad stats, huh?

This is contagious. How we approach food, eating and our weight gets passed onto our kids. That’s why it’s so important for you to have a peaceful, sane relationship with food.

Even if you’re a work in progress on that front, you can still do right by your children.

You can help your kids avoid having the same struggles you’ve had.

There’s lots of research confirming what you shouldn’t do with your kids with respect to food, eating and diets if you are concerned about their weight and health.

Like that you should never put your kid on a diet.

I’m sharing the dos and don’ts in this episode.

Learn what you can do to help your child develop an abundance mindset and a healthy, peaceful, sane relationship with food, eating and their body.

The best thing is for you to resolve your issues with food and eating so that you can model this for your children. Are you ready to really jump in and commit? If so, check out my free Eat What You Love & Lose the Weight workshop! Registration is at weightlossforfoodies.org

Managing the Voice Inside Your Head May 12, 2020

Do you have a voice inside your head that can be really negative at times?

Does it diss you about all kinds of things?

Tell you that you suck?

You’re a failure?

You can’t do whatever?

We all have that voice to some degree, some of us a lot worse than others.

We all experience it a little differently.

Maybe your voice that tells you that you will never be able to lose weight because you’ve failed so many times before.

Whatever it’s saying, It's that voice that holds you back and keeps you stuck.

If you’re not careful, if you don’t learn how to manage it, that voice will play in your head all the time.

The big problem is that you may be confusing this voice with who you are.

We think we ARE our thoughts.

But here’s the truth. You are NOT your thoughts.

Listen to learn some simple steps for turning off that voice--disconnecting from it--and get out of your own way!

How Do I Know What My Body Wants to Eat? May 05, 2020

Are you confused about how to tell what your body wants to eat when you’re hungry?

Why eat when you’re hungry anyway?

Your body’s hunger and fullness signals, which are controlled by your hormones, are there to tell you precisely how much food you need to be your healthy body weight.

If you aren't hungry when you start eating, you won't know when to stop.

You will be out of sync with what your body needs.

You won't know what to eat or when to stop. If you eat when you're hungry, you know to stop eating when you’re no longer hungry. That’s the easy part!

Listening to your body to decide WHAT to eat involves learning the difference between head hunger and body hunger.

It involves learning what your signs of physical hunger are.

The first step in deciding what to eat is tuning into the body. Learning what your body wants can be more challenging for people than simply getting to know your hunger signals.

Listen below to learn how to tune into your body’s hunger signals and give it what it needs.

Remember that when you eat what your body wants, and eat it consciously, you will feel satisfied, and your cravings will go away.

How to Overcome Resistance--Part II Apr 28, 2020

In Episode 111, we learned what causes resistance and how cultivating a growth mindset is a major approach to breaking through it.

Today, in part 2 about resistance, we’re talking about how to investigate where your resistance comes from so that you can get to the bottom of what’s causing it, untangle it and get it out of the way!

Yoga has a word for bits from our past that we hold inside us that keep coming up, and interfere with our ability to see what’s happening now. They’re called Samskaras.

Samskaras can come up and you don’t even realize it, but they will cause you to react in a particular way based upon your past.

Samskaras may be a trigger or conditioning. The problem with samskaras is that they prevent you from experiencing things in the present moment. Samskaras are a form of resistance.

Have you ever thought about what it actually is that you’re resisting by staying where you are?

Join me in learning how to get to the bottom of what we’re really hungry for. Because I can assure you that when you reach the bottom of the bag of Oreos, the answer isn’t there. You weren’t hungry for the Oreos.

4 Ways to Manage Boredom Without Eating Apr 21, 2020

Have you been bored while sheltering in place?

Are you eating more because you’re bored?

Learning to manage and even eliminate boredom will help you feel better both mentally and physically. And will end boredom eating!

Jon Kabat-Zinn said, “When you pay attention to boredom, it gets unbelievably interesting.”

Although it’s no surprise that people are experiencing more of it right now, the reality is that boredom is a modern luxury.

It’s a first world problem. It was literally nonexistent until the industrial revolution.

Yet surveys show that between 30 and 90 percent of American adults experience boredom at some point in their daily lives, as do 91 percent to 98 percent of youth.

In this episode, we look at:

some of the causes of boredom
who may be more prone to it
the real reason why you feel bored during the pandemic (it’s not what you think)
what can you do about it, AND
how to avoid boredom eating.

While this pandemic is unlike anything else this world has experienced in our lifetime, we will get to the other side of it. Spend some time thinking about what you’ll do when the pandemic is over. Will you make permanent changes? How will your life be changed as part of this experience?

How to Overcome Resistance-Part I – Mindset Apr 14, 2020

Do you hate change, or do you easily go with the flow?

Do you find yourself resisting implementing even small shifts in how you eat?

Some of my clients are happy to make the changes I believe are necessary to have a healthy, peaceful relationship with food and eating, and others are resistant to changing what they’re doing.

The problem is that when you keep doing what you’ve always done, you get the results you always got. If you want to lose weight, you won’t get there by doing what you’ve done in the past that hasn’t worked.

So in two episodes this month, we’re looking at resistance to change.

What causes it?

How do you work through it?

How does the current pandemic crisis affect it?

We’ll look at how our brains work and how to create new pathways that get us where we want to go.

We’ll explore the two different mindsets that people have, which one makes it easier to succeed at changing your habits, and how to cultivate your mindset.

AND how mindset is tied to the Weight Loss for Foodies approach.

Stay healthy and have a great week!

5 Steps to Transform Your Relationship with Food (or anything else!) Apr 07, 2020

If you’ve been listening to this podcast for a while, you’ve heard me say many times that awareness is the ever-important first step in changing your relationship with food and eating, and losing the weight for good.

In this episode, we look not only at the importance of awareness, but at all of five steps along the path of transforming your relationship with food.

These steps apply to changing your relationship with ANYTHING in your life, not just food. We’ll investigate this from the food perspective because this is the Weight Loss for Foodies podcast, after all.

We’ll explore taking responsibility for your life, letting go of the past, and more!

So join me in learning about the steps on your journey to having a peaceful mind and a peaceful relationship with food and eating.

7 Ways That I Manage Pandemic Anxiety Mar 31, 2020

Have you been having surges of anxiety for the past few weeks?

Are you having difficulty falling asleep or waking in the middle of the night?

Or just feeling this low level buzz of stress?.

Is your brain swirling with all kinds of thoughts of “what ifs” that you can’t answer?

That is what fuels anxiety.

It’s totally normal. Our brains are programmed to protect us, and right now, we’re literally living a SciFi movie.

Our stress response is kicked into high gear. We’re all facing a lot of uncertainty.

The problem is that when we’re in a steady stream of stress, it takes a big toll on us, both physically and mentally. Feeling some stress right now is inevitable, but it is so important to take steps to mitigate its effects.

That’s because chronic stress compromises your body’s immune system, which is the last thing you want to happen right now.

Listen to this week’s podcast to learn 7 things that I do to control pandemic anxiety and stress. Some of these may help you, too!

Don’t forget to take care of yourself and the people you love. Stay connected. Call a friend on FaceTime.

And remember, It is during difficult times like these that we grow the most.

Why Comfort Eating Actually Creates More Discomfort Mar 24, 2020

When I recently asked members of my Weight Loss for Foodies group what they considered their biggest challenge to permanently losing weight, most of them said that they eat for comfort.

Think about the term “comfort eating.” Because it really is a misnomer.

We all know what it means. You may have visions of bowls of gooey mac and cheese or pizza, or a pile of french fries or a dish of warm apple pie with ice cream. Mashed potatoes. Spaghetti and meatballs. A bowl of chicken soup with matzoh balls.

We love foods that we think of as comfort foods.

But when does comfort food actually make us uncomfortable?

I’m talking about eating for comfort when you aren’t hungry. Eating comfort food when you are hungry is fine.

Think about how eating to comfort yourself backfires. You’re in pain, and food is your painkiller. Maybe it’s been your painkiller for most of your life. But llook at how by taking away one discomfort, you’re creating a lot more discomfort.

Listen to learn the array of problems that comfort eating causes to create more discomfort for you and what you can do instead.

Are You Choosing Between Losing Weight and Being Happy? Mar 17, 2020

This is the second anniversary of the Weight Loss for Foodies podcast!

I’ve had a blast doing it, and what really makes it worth it is the most amazing feedback I’ve gotten from you.

Things like, “Thanks for all the great stuff you share on the podcasts. I’m already fitting into clothes I have not fit into for five or six years. I have lost 20 pounds.”

What my listeners and students love the most about incorporating the Weight Loss for Foodies approach into their lives is that they have made peace with food and eating, and no longer feel controlled by food.

They are happier because they are finally able to enjoy the foods they love without obsessing and stressing, or feeling guilty about every bite. They don't have to give up any foods to have a peaceful relationship with food and eating, AND lose weight.

They say things like, “Thanks to Shari Broder, not only am I no longer addicted to food, but also much happier with my body! Losing weight is a bonus!”

Thank you so much for your podcasts, you are finally my answer to years of thinking losing weight was impossible for ME.

If you are willing to do the work, then this will be your last stop on the diet train. Finding freedom from food is an amazing feeling.

Some people come to me totally stressed out from trying other approaches, including so-called non-diet methods. They've lost weight, were miserable in the process, and gained it back.

Listen to learn whether losing weight is actually at the expense of your happiness and what you can do to change that.

Thanks so much for listening and for sharing your journey with me. If you have ideas for topics I haven’t covered, send me an email at lifecoach@sharibroder.com

If you want to get daily inspiration and be part of a great group of like-minded people on this journey, join my free facebook group, Ditch the Diet Tribe. Click on the link below to request to join.

6 Reasons Why Food Controls You and How to Change That Mar 10, 2020

Do you often think that food controls you?

Feel like you have no self-control?

Like there’s some gremlin inside you screaming for food, and you’re helpless to do anything besides give in?

There are six things that might be causing this.

The good news is that they don’t include that you have no willpower or that you have a food addiction.

Listen to learn how many of these are applicable to you, and what you can do to become the boss of food again.

Should You Keep a Food Journal? Mar 03, 2020

Do you keep a journal of what you eat?

Do you rebel at the idea of doing this?

Why would anyone want to bother?

One reason is that several studies have shown that people who keep a food diary are more likely to be successful at losing weight and keeping it off. Another study showed that people who kept daily food records lost twice as much weight as people who didn’t keep records. Great reasons, right?

But isn’t keeping a food journal diet-y? And HOW does it help?

Those are great questions that I will answer in this episode.

I’ll also give you several super easy options for keeping your journal.

Listen to learn why it’s a great idea to keep a food journal, and how to tailor your journal to meet your needs and goals.

Guided Mindful Eating Meditation Exercise Feb 25, 2020

This week’s podcast is different from the usual format.

It’s a guided mindful eating practice. There is no theme music.

To do this guided practice, you will need to be hungry and have something available to eat.

Make sure it is a food you enjoy. It can be a cookie, piece of fruit, piece of chocolate, a few nuts, raisins, or some popcorn. Something like that.

Do it sitting down at a table where you have no distractions. Turn off the TV, keep your smart phone out of reach.

It is best to do it by yourself or with someone else who is interested.

The point of this exercise is not that you’re going to eat this way whenever you eat. It is to give you the opportunity to experience food in a different way and to see what you observe and learn from this experience.

As you do the guided practice, be prepared to stop the recording as needed.

If you’re in Ditch the Diet Tribe, my free Facebook group, I encourage you to share your mindful eating experience there. If you aren’t a member yet, you can request to join here.

I strongly encourage you to practice eating consciously for the reasons I discussed in last week’s episode.

What is Conscious Eating? Feb 18, 2020

Many people find it difficult to eat without distractions.

Despite proclaiming that they love food so much that they can't stop eating before they're stuffed, they don’t want to waste their time actually paying attention to what they’re eating.

It’s interesting to think about. If you love the taste of something, why don’t you actually want to taste it? Why do you purposely distract yourself from it?

Learning how to eat consciously is an important skill if you want to enjoy your food and lose weight without dieting.

Mindful eating is ideal and wonderful, but it’s hard to do when you have 15 minutes to eat lunch, or are trying to feed 2 preschoolers while eating your own breakfast.

Because learning to eat without distractions may be the thing my clients struggle with the most, I thought it would be easier to teach people to simply be there with their food and enjoy it, rather than taste every mouthful in a meditative way. Hence, conscious eating was born!

I chose to use the term “conscious eating” for what I think of as being one step removed from mindful eating. Not quite mindful eating, but quite a lot better than fog eating, which is eating with distractions.

Listen to learn about the benefits of conscious eating and how to eat consciously.

Grab a copy of my free 30 Days of Conscious Eating Calendar available under Free Resources on my website. I created it to help you ease into conscious eating. There’s a link in the show notes.

What’s Your Eating Style? Feb 11, 2020

What’s your eating style?

Not sure what I’m talking about?

Although it seems like we try to categorize everything these days, it’s useful to know your eating styles. It can help you be more aware of how you relate to food so that you can make positive changes and become a liberated conscious eater. I explain what it means to be a liberated conscious eater in this episode.

There are four separate styles of unconscious eaters, and five other styles of eaters.

Listen to learn the nine styles of eating, and see which ones describe you.

You may fall into more than one category. Or many!

That’s okay. The point is to notice what style of eater you are so that you’re aware of what you’re doing that is keeping you from having a healthy relationship with food and maybe keeping you from being a healthy weight.

You CAN become a liberated conscious eater! If you’re new to the podcast, start at the beginning and learn the entire Weight Loss for Foodies method.

How to Really Enjoy Food While Traveling Without Gaining Weight Feb 04, 2020

Nowadays, we’re traveling more often, and not just when we take a summer vacation.

We travel for business.

We travel to visit friends and family who are scattered across the country and around the world.

We travel for so many reasons.

When you travel, how do you eat? Do you eat differently than you do at home?

Do you eat like it may be your last meal?

Do you gain weight when you travel?

Listen for some tips on how you can go on a trip, even to the most amazing food cities, and eat the foods you love without overeating them or gaining weight.

Are you ready to finally stop the diet madness, break your old bad eating habits and establish good new ones that will allow you to lose weight without deprivation? Registration is now open for my signature program, Weight Loss for Foodies, which is an online course with live online coaching with me 2-3 times a month. You can go through the materials at your own pace and get personal support for your challenges with food and eating from me at the coaching sessions. Doors close on Saturday, February 8, so sign up now! For more information, see the link in the show notes.

Your Top 3 Most Popular Topics! Jan 28, 2020

100 Episodes! Thank you so much for listening!

If you’ve struggled with food, eating and your weight, you know that there’s so much more to transitioning from a dysfunctional relationship with food and eating to a peaceful, healthy relationship. I hope you have found the information here helpful in moving you in that direction.

Since I started this podcast, I’ve discussed a wide variety of subjects. Today, I’m going to review three that are the most popular with listeners. Those are:

The reasons why you weren’t losing weight
How to stay on track to be successful,
The importance of changing your identity with regards to food, eating and your body as a first step on your journey.

Tied up in these topics are our beliefs, and the fact that they can move us towards or away from what we really want in life. In this episode, I list 10 beliefs that can trip you up on the path to food freedom and weight loss.

Help me celebrate 100 episodes by attending my FREE End Emotional Eating Workshop on Jan. 31st! Learn what it takes to end emotional eating, free yourself from food obsession and lose weight without dieting. Just show up at 3 p.m. Eastern/Noon Pacific on my Shari Broder Weight Loss Coach Facebook page, or sign up at the link in the show notes. Registration is not required if you attend on Facebook, and it will be recorded if you can't make it.

How Leisa Overcame a Lifetime of Disordered Eating Jan 21, 2020

Looking back, how old were you when your unhealthy relationship with food and eating began?

My first ever podcast guest and Weight Loss for Foodies client, Leisa Hammett, believes her cravings for sugar and disordered eating began when she was a young child, long before she became concerned about her weight.

When I say “disordered eating,” I mean an unhealthy, stressful relationship with food and eating that interferes with your enjoyment of life but that doesn’t rise to the level of an eating disorder, such as anorexia or bulimia. Disordered eating is almost always caused by diets and deprivation.

Leisa’s experience with changing her relationship with food and eating, and dropping her extra weight is a great example of why we call this a “weight loss journey.”

In this episode, Leisa talks about the ups and downs during her journey, and how she had the wisdom and tenacity to learn from her mistakes instead of becoming discouraged and giving up.

Listen to hear:

how Leisa went from being someone who thought she was addicted to sugar to someone who can trust herself around sweets and enjoy them when she wants without overeating;
what Leisa believes are the key ingredients to being successful in becoming liberated from disordered eating and being able to eat what you love without overeating.
how Leisa realized she was an emotional eater and kicked that habit, and;
why depriving your children of sugar may not be the best approach if you want them to have a healthy relationship with food.

3 Things to Consider When Deciding to Lose Weight Jan 14, 2020

You may be surprised to hear this from a weight coach, but there are lots of things in life that are more important than losing weight.

Lots of things that are more important than what your body looks like.

Seriously. If you’re a woman who has grown up in Western culture, you’ve been bombarded with a lifetime of messages that being thin and looking pretty are essential if you want love, success and happiness.

Well, that’s a complete load of crap. It’s a horrible commentary on our screwed up system of values and messaging from the media.

For some people, losing weight is their most important goal for the year.

If you’ve recently been diagnosed as diabetic or pre-diabetic, you had a heart attack or stroke, or your doctor has told you that you’re at risk of having one, then yes, losing weight SHOULD be your top priority. After all, your life is at stake.

For the rest of us, setting reasonable health and fitness goals is a wonderful thing. But before deciding you want to lose weight, listen to this episode, and think about three considerations.

If you really want to stop wasting so much of your time, energy and mental real estate obsessing about how you look and about every bite you put in your mouth, the Weight Loss for Foodies group coaching program can teach you how to eat the way naturally thin people do so you can actually enjoy the foods you love without guilt or fear, while losing your desire to overeat along with your excess weight.

Registration opens later this month, so stay tuned to this podcast for more information and sign up below to get on the waiting list.

9 Steps to Return to a Joyful Relationship with Food & Eating Jan 07, 2020

Do you have an unhealthy relationship with food and eating?

You do if you can answer “yes” to any of these questions:

You spend a lot of time and energy thinking about what you should and shouldn’t eat.
You have a lot of food rules and are very inflexible about what you’ll eat
You forbid yourself from eating certain foods, but ultimately binge on or overeat those foods.
You feel guilty or hate yourself because you ate a “forbidden” food or because you ate too much.

Maybe you think you should never eat certain foods, then wonder why you can’t control yourself around those foods. That's because there’s a cause and effect relationship there.

Your unhealthy relationship with food is probably caused by dieting.

The good news is that you can have a peaceful, healthy relationship with food again! I say “again” because when you were a small child, you were a natural intuitive eater.

You can experience the liberation of being able to eat what you love without fear, without overeating, without guilt and without gaining weight.

Food is a regular source of both nourishment AND pleasure in our lives, and you can eat with joy again!

Listen to learn the steps you can take to return to a joyful relationship with eating.

Why You Shouldn't Focus on a Goal Weight Dec 31, 2019

Are you always focusing on your goal weight? Aiming for a certain number of pounds you want to lose?

Is your mood for the day affected by the number on the scale each morning?

If so, how does that feel? Pretty miserable?

That may be why you’re not having much success at unleashing that naturally thin person inside you yet.

Because the more you focus on the number on the scale, the more difficult the process of losing weight is.

You see, that’s going about the process backwards.

When I start working with clients who want to lose weight, I never ask them whether they have a goal weight or how many pounds they want to lose.

I don’t want them focusing on that number because that’s the approach of the failed diet mindset. Focusing on pounds or stones lost does not help you lose weight. All it does is make you feel discouraged and defeated, and encourage you to give up.

Listen to learn what people who succeed at permanently losing weight focus on instead of their goal weight, and how you can succeed, too!

Here’s to the happiest 2020 possible!

How to Tell Whether You're Really Hungry or Full Dec 24, 2019

Do you have difficulty knowing when you’re really hungry?

What’s going on when you just ate dinner an hour ago, but feel the urge to eat?

Are you really hungry when when you walk past a food vendor or restaurant and the smells make you want some?

How about those ads on TV that get you thinking you want pizza?

Maybe you think you’re hungry because it’s lunch time.

There are lots of reasons why you can think you’re hungry when you really aren’t.

Your physical hunger signals are your body’s brilliant way of telling you when it needs fuel. If you want to be your ideal weight without dieting, the way to do that is by only eating when your body is hungry. Otherwise, you’re giving your body food it doesn’t need and will store as fat.

If you’re not sure when you’re physically hungry or are experiencing “head hunger,” or can’t tell when you’re full before you’ve overeaten, this episode is for you!

And what the heck is Hara Hachi Bu?

Listen to learn some great tricks for distinguishing between head hunger and body hunger, and how to tell when your body has had enough BEFORE you feel stuffed.

7 Reasons and One Myth to Stop Dieting Forever Dec 17, 2019

It’s almost that time of year when people start thinking about New Year’s resolutions.

In 2019, about 48% of people who made New Year’s resolutions wanted to lose weight. The number who succeed? 3-5 %! Most people give up on their resolution after a month.

You’re not going to resolve to go on a diet, are you?

Because if you are, listen to this week’s episode to learn seven really good reasons why you should swear off dieting forever and do something that works.

Because there is something that works. I know what that is because it was only after I gave up dieting that I lost 46 pounds and didn’t gain them back.

Listen to learn the seven reasons why you should resolve to never diet again.

And what you can do that works to permanently lose weight.

Grab your free copy of 8 Secrets for permanent weight loss from the link in the show notes!

Stop Believing You're Addicted to Food or Sugar Dec 10, 2019

Have you heard many people say they’re addicted to food? Or addicted to sugar? Chocolate? Various other foods?

Have you thought you were, too?

Maybe you’ve read that sugar is supposedly addictive because it lights up your brain’s reward center the same way that cocaine does. The truth is that there are all kinds of wonderful things that light up your brain’s so-called reward center. Like falling in love or listening to music. Lighting up your brain is NOT evidence that something is addictive.

In recent years, there have been a lot of studies on the subject. In this episode, I discuss some of them and their conclusions.

But more importantly, we talk about these questions:

What exactly do you get from believing you’re addicted to food or sugar anyway?

Why would you want to believe it?

Should you give up eating sugar?

LISTEN to learn why believing you’re addicted affects your ability to address your weight issues. And what you can do that will actually help you develop a peaceful relationship with food and eating.

I’m opening the doors to my Weight Loss for Foodies group program in early January, and if you want to be notified--without obligation--sign up at the link in the show notes.

9 Reasons Why I Teach What I Teach Dec 03, 2019

What’s the philosophy behind my approach to food, eating and weight?

Why did I feel called to become a coach despite being very happy with my fascinating practice as an arbitrator and mediator?

You already know that there are thousands of diets out there. And by diets I mean regimens consisting of temporary approaches to changing how much and what you eat so that you can lose weight, usually as fast as possible.

There are also lots of approaches that claim to be non-diet, or lifestyle approaches. Most of those are also really diets, like Weight Watchers, Slimming World, Paleo, Keto and Intermittent Fasting.

So why am I so passionate about the Weight Loss for Foodies method? Why is it more effective than any of those options? Why can actually make you happier? Hint: it isn't because you'll lose weight.

Listen to learn the nine reasons why I feel like an anti-diet evangelist for this program.

I’m going to be opening the doors to my Weight Loss for Foodies group program in early January, so if you want to be notified, make sure you click on the link below and get on the waitlist!

If you want to get started implementing my guidelines now, join Ditch the Diet Tribe, my free Facebook group, by requesting HERE.

How to Really Enjoy the Holidays Without Overeating Nov 26, 2019

It doesn’t matter whether you’re celebrating Thanksgiving, Christmas, Hanukkah, Diwali, Kwanzaa, the New Year or any of the many celebrations this time of year. You know there will be lots of food. ‘Tis the season for lots of food.

Do you associate certain foods with this time of year? Maybe it’s the only time of year you eat potato latkes or roast turkey with stuffing and gravy or pumpkin pie.

Although the restrictive diet mind associates having an abundance of delicious, special food available for the holidays with overeating and feeling out of control around food, I can assure you don’t have to feel that way. I actually enjoy the holidays even more since I stopped gorging myself every time! It’s so much easier to have fun when you don’t feel like the stuffed turkey!

Yes, I used to routinely eat too much during the holidays. I know how you feel.

I also know how you can change your mindset so that you don’t feel out of control and don’t overindulge.

LISTEN to learn how to navigate Thanksgiving and other holidays and occasions in a healthy, even more enjoyable way.

Download the Negative and Positive Food Beliefs Think Sheet from my website now!

Why Some People Succeed While Others Do Not Nov 19, 2019

What’s the difference between people who succeed at losing weight and keeping it off, and those who don’t?

It isn’t giving up carbs or sugar.

It isn’t fasting, cleanses or detoxes.

It isn’t exercise.

It isn’t willpower.

It isn’t ANY diet.

Most people who lose weight think they lack motivation. But that’s not it.

What the unsuccessful people really lack are the beliefs and the plan that will help them achieve their goal.

Listen below to learn how to come up with a plan to help you establish great new habits that will stick so you can lose the weight and keep it off.

To Change Your Weight, Change Your Identity Nov 12, 2019

Does that sound like a strange topic for a podcast?

Am I going to teach you how to transform from Clark Kent into Superman?

From Peter Parker into Spiderman?

Not THAT kind of identity change.

It’s about working with your subconscious mind to create your subconscious identity as a person who is naturally slim. You don’t have to wait until you lose weight to view yourself and act like someone who is naturally slim. In fact, your chances of success will be much greater if you start being that person right now.

You have to stop thinking of yourself as an overweight person who struggles to lose weight and develop an identity that will support your goals!

So listen to learn how to change your subconscious brain, which is where your current identity resides, into one that matches that naturally slim person deep inside you!

Are You Sabotaging Yourself? It's Probably Your Subconscious Mind Nov 05, 2019

Do you ever think you want to end your battle with food and eating and your weight more than anything else in the world? But somehow you can’t stop yourself from overeating?

Despite your best intentions, do you eat too much at dinner, then munch out in front of the TV all evening?

Or decide that you’re only going to eat when you’re hungry, but when people bring food to share to work, you eat a bunch of junk because it’s there?

Are you tired of getting in your own way?

It’s probably your subconscious mind at work.

In this episode, you’ll learn about the role of your subconscious mind and how it can work against your efforts at weight management and other things in life. But don’t despair!

Your brain is the most powerful tool you have, and you can learn how to use it to change your subconscious programming and consequently, change your results.

LISTEN to learn how to mine your subconscious beliefs, notice what role they’ve been playing in your life, and what you can do to get the results you want.

THE Question to Ask When You Want to Eat But Aren't Hungry Oct 29, 2019

Do you associate eating with hunger? Or do you eat for all kinds of other reasons?

The reason we feel hunger is because that is our body’s way of telling us it needs fuel. If we eat when we’re hungry and stop when lightly full, our body gets the amount of food it needs to be a healthy weight. When we do that, we can eat the foods we love without dieting or deprivation and not gain weight

But most people don’t eat this way, and that has a lot to do with epidemic levels of overweight and obesity these days. In our culture, we’re encouraged to eat when we aren't hungry and overeat by many sources, especially companies marketing their food products and family members.

If you want to stop eating for those non-hunger reasons, and stop obsessing over your food choices, I’ve got a simple way to do that.

There’s one question you need to ask yourself when you feel the urge to eat but aren’t hungry.

Listen to learn what that question is and how to apply it to your life.

How to Eat Well By Menu Planning Oct 22, 2019

I never anticipated doing a podcast on this topic.

My focus as a coach is on teaching foodies :

HOW to eat: in tune with your body’s hunger and fullness signals, consciously, savoring your food; and
WHY you eat: when your body needs food, which is when you’re hungry, and not to avoid difficult emotions or dealing with our problems

I don’t tell you WHAT to eat. That’s because that’s your body’s job. When you listen to it, your body tells you what to eat. Plus most of you already know about nutrition and want to eat a primarily healthy diet.

But a few listeners have asked how I plan my meals. Given that I want to help you develop a peaceful relationship with food and eating, eating well and enjoying your food is a big part of that. And decent meal planning can help.

So here it is!

I try not to be one of those podcasters who spends the first 10 or 15 minutes of each episode talking about myself. You have better things to do with your time. But if you want to know how I plan my meals, you need to know something about my life.

The reason for that is that how you plan meals is a personality thing. We all have different levels of organization, so if what I do doesn’t sound like it can fit in your life, that’s fine.

Listen below to learn how to plan your weekly meals so that you can eat and live deliciously, and save some cash in the process.

Don’t forget to enter the Ultimate Weight Loss for Foodies Giveaway!

"That's Just the Way I am!" is a Big Lie Oct 15, 2019

Do you ever think or say to others, “That’s just the way I am”?

Do you believe that you can’t change certain things about yourself or your life, even though it is holding you back?

Do you believe that certain characteristics or habits are just part of your personality, and that you have no ability to change?

Are you afraid to try something new because you might not be good at it?

If that describes you, the good news is that you’re absolutely wrong! Being wrong can sometimes be a good thing.

You see, “That’s just the way I am” is one of the biggest lies you can tell yourself.

It’s merely an excuse to avoid doing something that you CAN do, but find hard.

I want you to challenge that belief because it’s keeping you stuck in any number of ways, including being stuck in your old eating habits and at a weight that may not be healthy.

Listen to learn about the two mindsets people how, which one results in more success and happiness, and how to get that mindset so that you can achieve your goals. Carol Dweck, the author of the book Mindset, says, “Change can be tough, but I’ve never heard anyone say it wasn’t worth it.”

6 Questions to Ask to End Emotional Eating Oct 08, 2019

Have you ever thought about the tiny number of things over which we have actual control?

There are so many things in life that go on regardless of us “doing” anything to make them happen. Trees get leaves and plants grow. It rains. The leaves fall off. The earth turns on its axis.

Our bodies do amazing things every minute of every day without us having to direct them. Our hearts beat. We breathe. We don’t have to think, “time to release some gastrin so I have enough acid in my stomach to digest my lunch!”

Yet we waste a lot of energy trying to control the things that we can’t. Like our partner’s behavior, or what other people think and do. Then we allow our inability to control these things make us miserable.

The flip side is that we don’t take control over the things in our lives that are within our control!

As a weight loss coach, I see how this seriously interferes with our ability to lose weight and keep it off. It’s because instead of controlling something that is within our control--how we think--we keep trying to control things we can’t.

Listen to learn the 6 questions to ask yourself to manage how you think. It’s not only the key to a happy life but is also the key to losing weight and keeping it off.

If you’re really ready to kick the habit, check out my eCourse, 30 Days to End Emotional Eating Forever. You can find more information about it on my website and in the show notes.

Don't Postpone Living Until You're Thinner Oct 01, 2019

Have you chosen to “sit out” doing the things you want to do until you’ve lost weight?

Skipped a big event or a day at the beach because you don’t look the way you think you should?

Why? What do you think will be different when you reach your weight goal?

When I ask my clients these questions, they say things like:

I’ll be happier.
I’ll be able to go to the beach.
I’ll be able to buy clothes I love.
I’ll have more self-confidence.

Really? I wonder. I ask them questions like:

Why can’t you be happier now?
Why can’t you go to the beach now?
Why can’t you buy clothes you love now?
Why can’t you have more self-confidence now?

There really is no reason why you can’t have all of those things now, regardless of your current weight.

Putting off living until you lose the weight is actually approaching it backwards.

Listen to learn how you can change your mindset and live your best life NOW to make losing weight easier.

Why Working Too Much Can Cause Weight Gain Sep 24, 2019

Are you spending so much time working in your job that it interferes with your ability to take proper care of yourself?

Do you mindlessly gobble down lunch at your desk?

Does regular exercise fall to the bottom of your “to do” list because it can’t compete with your overbooked work schedule?

I get it. I’ve practiced law, a profession famous for overworking. In my four years in a high pressure firm, I became a compulsive overeater to deal with the stress, and I gained 40 pounds!

You can definitely work too much, and it can have consequences for your health, including causing you to gain more weight.

Listen to learn how your employment may be contributing to weight gain and what you can do about it.

How Stress Affects Your Weight Sep 17, 2019

Do you feel stressed out often?

Although we hear a lot about stress in the media, many people overlook the effect that it has, not only on their overall health, but on their weight, too.

Stress management is as important a part of becoming healthy and dropping those extra pounds as changing your eating habits is.

Maybe you’re thinking, whaaaat? How does sitting around meditating and not burning calories help me lose weight?

Different stressful life experiences have different effects on us. Sometimes, stress can cause people to lose their appetite. Other times, it can trigger the urge to eat to soothe yourself and avoid those uncomfortable emotions.

Listen to learn why stress makes it easier to gain weight and harder to lose it, and what you can do to reduce the effects of stress in your life. And grab a copy of the Stress Reduction Resources Think Sheet, too!

Why Listening to Your Body is Essential Sep 10, 2019

It is more important to listen to your body and allow it’s messages to take the lead when it comes to when, what and how much you eat than it is to be at your goal weight.

Does that surprise you?

In our society, there isn’t much emphasis placed on listening to our bodies. The emphasis is on immediate gratification. That’s why obesity is at epidemic proportions.

One of the reasons why I believe in the primacy of listening to your body is that being at your goal weight doesn’t necessarily make you happy. But when you inhabit your body and use its messages for guidance, you achieve happiness and balance in your life.

Isn’t that the point?

If your body isn’t happy, you won’t be either.

Listen to learn about your relationship with your body and why it should be your closest advisor regarding what it needs and what you need.

If you want to learn how to listen to your body and eat consciously, grab my free 30 days of Conscious Eating Calendar at the link on my website.

It Probably Isn't Your Genes Sep 03, 2019

Have you been assuming that the reason you can’t lose weight is because being overweight runs in your family?

Is almost everyone in your family overweight?

Do you believe that genetics are causing your weight problem?

Research on families and obesity has shown that children of overweight parents have a whopping 80 percent chance of being overweight themselves, but that genetics plays a very small part in that determination.

What seems to matter most is your family environment.

So while you probably can’t blame your parents for giving you “bad genes,” they may have taught you bad eating habits. Or created an unfavorable eating culture.

Family dynamics and home environment have a much larger effect on weight than genetics. MUCH larger. That doesn’t mean that you didn’t inherit genes that put you at a higher risk for obesity. Maybe you did, but it also doesn’t mean that being an unhealthy weight is your destiny.

You aren’t destined to have your mother’s body! You can overcome any genetic predisposition by changing your habits.

Listen to this week's episode to learn more.

If you want to learn what you need to do to become a healthy weight in a sensible sustainable way, grab a copy of my 8 Secrets for Permanent Weight Loss at the link on my website.

5 Reasons to Eat Slowly Aug 20, 2019

You’re a foodie, and you really love food, right?

But do you rush through your meals, or give yourself time to enjoy them?

One of the simplest steps you can take to improve your health and well being, and shed some extra weight is to slow down.

Yes, eating slowly improves your health.

Eating fast is a habit. Like any habit, you can change it. Listen to learn the reasons why you should choose to become a slow eater, and how to become one!

For more tips on how to live and eat the naturally slim way, grab my free 8 Secrets for Permanent Weight Loss at the link under Free Resources on my website.

Using Planning and Visualization to Prevent Overeating Aug 13, 2019

Is it hard for you to avoid overeating at parties? On vacations? Or other special events?

Are those the kinds of things that throw you off track, then you have trouble getting back on your weight loss path?

I have a very simple strategy for you to use so you can navigate any eating situation without overeating.

Planning ahead and visualization.

There are a few different approaches to planning ahead, and not all of them are suitable for foodies. Some are overly rigid, and require you to ignore your body’s messages.

My approach doesn’t do that.

Listen below to learn how you can use planning ahead and visualization to have a peaceful relationship with food and eating while also navigating previously challenging situations with grace and finesse!

For more strategies for eating what you love while shedding your extra weight, head over to my website, ShariBroder.com, and grab your copy of 8 Secrets for Permanent Weight Loss.

When Does Healthy Eating Become Unhealthy? Aug 06, 2019

If you want to be healthy, then eating healthy is important. That’s not rocket science.

And who doesn’t want to be healthy?

But can you go overboard? Can healthy eating or so-called “clean eating” become an obsession that is actually unhealthy?

The answer is yes. You CAN take healthy eating to an extreme.

There’s even a name for it: Orthorexia.

What is orthorexia and why is it important to recognize the symptoms?

Listen to learn more about this unhealthy obsession with eating “clean” and healthy food, and how, rather than making someone healthier, it can actually have the opposite effect.

Head over to my website, sharibroder.com, for lots of free resources (it’s one of the menus in the header and there’s a link in the show notes), including 8 Secrets for Permanent Weight Loss, a 30 Days of Conscious Eating Calendar, Podcast Think Sheets, and more!

Women and Body Image Jul 30, 2019

Do you hate the way you look?

Do you wonder how you could ever feel okay about your body?

If you’re middle-aged or older, do you worry about your wrinkles and the effect gravity is having on your body?

In my opinion, women spend way too much of their time and energy focusing on that one small aspect of ourselves: our appearance. Almost all of us are guilty.

There is so much more to you than the way you look!

Yes, I coach people about how to permanently lose weight, but I believe that having a healthy relationship with food and eating and being healthy are so much more important than the size of your body or what you look like.

But sadly, throughout history, women’s appearance has been given way too much weight in determining our value.

Despite the feminist movement, the situation is getting worse. According to Dr. Nancy Etcoff at Harvard Medical School, the latest research shows that low body image in women is a global issue of epidemic proportions.

When we spend so much of our time and energy worrying about our appearance, we can’t spend it doing something really meaningful, productive, or that make a difference in your life and the lives of others.

LISTEN to learn more about what it means to have a good body image, and why you don’t need to look like Jessica Alba to have one!

What's the Best Way to Lose Weight? Jul 23, 2019

What’s the very best way to lose weight?

There are tons of diets out there, each one clamoring for your attention and maybe your money.

But do any of them work?

When I say “work,” I mean they do more than just produce temporary weight loss.

Lots of diets, if someone stays on them long enough, will produce temporary weight loss.

So when I say “work,” I mean that if you follow the program, you can not only lose weight, but actually keep it off without wasting a ton of your precious energy and mental real estate fretting about food and eating.

That means it must teach you how to eat in a sustainable way, and help you heal your relationship with food and eating.

Listen to learn what characteristics are necessary in a weight loss program for it to be sustainable so that you drop the extra weight and don't gain it back. I hope to see you at my free workshop, Make Peace with Food, Eat What You Love, and Drop the Weight for Good on July 24th! You’ll get lots of useful tips you can start implementing now. Sign up at weightlossforfoodies.org

What is Attuned Eating and How is it Different from Diets? Jul 16, 2019

This week, we’re comparing and contrasting the components of diets versus the Weight Loss for Foodies (WLFF) approach, which I also call attuned eating.

Here is a brief comparison of some of the differences:

DIETS WLFF

External rules Internal wisdom

Rigid Flexible

Deprivation Satisfaction

Guilt Pleasure

Fear Trust

Shame Compassion

Judgment Acceptance

Oppression Freedom

In Control In Charge

Listen to this week’s podcast to learn the specifics.

Which approach sounds better to you? If you want to learn more, sign up for my free webinar about how to Make Peace with Food, Eat What You Love, and Drop the Weight for Good on July 24th by clicking here.

The Joys of a Healthy Relationship with Food Jul 09, 2019

Which is more important to you, losing weight or developing a healthy relationship with food and eating?

For me, I resoundingly choose to have a healthy relationship with food.

If you chose losing weight, perhaps you believe that once you drop that extra weight, all of your problems will be solved and you’ll live happily ever after. Sorry, that’s a fairy tale.

I’m not gonna lie. Losing a lot of weight feels great. But if you are still left with a dysfunctional relationship with food, a huge part of what you do every day will still be a struggle. Plus you’ll likely gain the weight back and all of your efforts will be for nothing.

You see, you can lose weight, and be at your goal weight and still be overly obsessed with food. You can still be anxious about it, and waste a lot of your time and energy on it. That’s how diet-thin people live, and frankly, it sucks. It’s also totally unnecessary.

In today’s episode, I’ll discuss what a healthy relationship with food looks and feels like (SPOILER ALERT: it is totally awesome and so liberating!), and contrast it with a dysfunctional relationship with food. Then I’ll talk about how to have that healthy relationship while you are in the process of losing weight AND for the rest of your life.

That’s what my clients tell me is the best part about the Weight Loss for Foodies approach. Food freedom!

If you want to develop a healthy relationship with food and eating, I can help! On July 24th, I’m doing a free webinar: How to Make Peace with Food, Eat What You Love AND Lose Weight! I hope you’ll join me. Head to my website and sign up to get notified!

Ask Yourself This Before Eating Jul 02, 2019

Do you eat on autopilot?

Because it’s dinner time? Or lunch time?

Or because you like the food that’s available?

I used to eat for all kinds of reasons.

Sometimes, I even chose to eat because I was hungry.

But that usually wasn’t a consideration.

Basically, I ate without thinking about WHY I was eating.

What I didn’t realize was that the reason I was overweight and couldn’t lose it and keep it off, was because I wasn’t eating in response to my body’s need for food. You see, that’s exactly what your hunger is for: to tell you when your body needs fuel.

There is a key question to ask yourself before your start eating that will change your entire relationship with food! And it isn’t “Am I hungry?” although you should always ask yourself that.

Listen to learn the key question and how it can set in motion the transformation you’ve been seeking.

If you want to become a more conscious eater, which will help you enjoy food more, overeat less, and lose weight, grab a copy of my free 30 Days of Conscious Eating Calendar from the link in the show notes.

How to Eat Chocolate (or any foods you love) Jun 25, 2019

Are you someone who believes you can’t allow yourself to eat certain foods?

Can’t have them in the house or you’ll devour them immediately?

Can’t trust yourself around cookies? Chips? Chocolate?

I get it. I used to be that way before I ditched my lists of foods I “shouldn’t” eat. I always ended up eating those foods anyway. Don’t you?

Because I knew they were forbidden, I would wolf them down, like if I ate them fast without paying attention, I wasn’t really eating them.

It was so unsatisfying and sad because I had all of that food in my body, yet I barely tasted it, let alone enjoyed it. All I felt was uncomfortable afterwards. And maybe guilty and mad at myself for eating like a pig.

I no longer have “forbidden foods,” and I no longer overeat. I can have any of my previously forbidden foods in the house and even forget they’re there.

The good news is that you can too! You can change your relationship with food and eating so that you can eat the foods you love without overeating.

You can take the power back from those foods.

Listen to understand why you overeat the foods you forbid yourself from eating, and what you can do instead.

In this episode, there’s an exercise for eating chocolate, or any foods you love.

Get a free copy of the Chocolate Exercise by clicking the link below.

Thanks to Susan Albers, PsyD, for the idea for this exercise.

Honoring Your Cyclical Appetite Jun 18, 2019

It’s not your imagination.

If you are a woman under the age of 50, chances are that for a few days before your menstrual period, you get food cravings.

Your hunger increases.

Maybe you even feel like you can’t stop eating.

Then your period comes and the powerful appetite recedes.

Yup, it’s hormonal. It’s normal. It’s nothing to fret or be concerned about.

What’s going on that causes changes in hunger and cravings for women during their menstrual cycle?

Should you be worried about this increased appetite and its effect on your weight management efforts?

How about those cravings for chocolate and other pleasure foods?

Listen to learn about how your hormones affect your appetite and energy during the different phases of your menstrual cycle, and how to approach this in a healthy way.

Menopause, Weight, and Body Changes Jun 11, 2019

Women’s bodies change throughout our lives.

We go through puberty, pregnancy and childbirth, perimenopause, menopause and postmenopause.

Our bodies have a brilliant, miraculous system through which they continually adapt to our changing needs.

Despite how amazing our bodies are, too many of us hate ours. For some people, those feelings increase as we age.

Do you hate the way your belly or butt or face looks?

Are those really your feelings, or are they the result of millions of messages you’ve heard throughout your lifetime with other people’s ideas about the way you’re supposed to look?

What changes occur to our bodies in midlife and beyond?

Which ones are normal and outside our control, and which ones aren’t?

Listen to learn all about these changes, and how you can age in a healthy way, including how to have a positive attitude about yourself.

How can you dump those idiotic messages that bombard us with impossible expectations, and learn to accept, appreciate, admire and love the body you have as it is right now?

Guided Urge Surfing Meditation Jun 04, 2019

Do you struggle with the urge to eat when you aren't hungry?

Urge Surfing is a way of being with those urges without acting on them or resisting them.

In last week’s episode, I introduced the practice of urge surfing. Managing those urges to eat is a key skill to have in your tool kit if you want to eat what you love and lose weight without dieting. If you haven’t listened to that episode yet, make sure you do before listening to this one.

Urge surfing is a great way to allow you to choose behaviors that bring you towards what you really want in life, rather than indulging in fleeting immediate gratification.

This week’s episode is a guided urge surfing meditation. Download this episode and use it when you have the urge to eat but aren’t hungry.

Do this in a comfortable place where you can relax.

And don’t forget to grab the Think Sheet for this episode that will walk you through the urge surfing process.

Let's Go Urge Surfing! May 28, 2019

Do you get the urge to eat out of habit? Like munching crunchy snacks while watching TV?

Or eating your kid’s leftovers when you aren’t hungry?

Or maybe you grab candy out of a candy bowl as you walk by.

If you’ve struggled with your weight, chances are that you’ve been indulging your urges to eat when you aren’t hungry.

And when you eat but aren’t hungry, your body stores that energy as fat. You keep gaining weight. Or you can't lose it.

I’m excited to introduce a great mindfulness tool that can help you deal with those urges!

It’s called “urge surfing.”

The great mindfulness teacher Jon Kabat-Zinn very wisely said, “You can’t stop the waves, but you can learn to surf.”

Life is full of waves, and learning how to surf them can help you manage your urges and lose the weight for good.

It’s not about resistance. If you’ve watched Star Trek, you know that “Resistance is Futile.” When it comes to urges, resistance is not only futile, but it can actually makes your urges worse.

Listen to learn about how urges work and how you can successfully surf them!

Can You Be Body Positive and Want to Lose Weight? May 21, 2019

Does being “body positive” mean that you can’t want to change your body?

Does promoting a healthy, sane approach to food and eating, which may also involve weight loss, fly in the face of body positivity?

What really is body positivity anyway?

Your worth as a human being has absolutely ZERO to do with how much you weigh and what your body looks like.

Loving your body and appreciating all is does for you is something everyone must do if you want to be truly happy and confident, regardless of your size. If you go through life being dissatisfied with your body, or worse, hating it, either because you don’t meet other people’s standards or your own, you will suffer. That’s no way to live.

Loving and appreciating your body and wanting it to be healthier or lighter aren’t mutually exclusive.

There is also nothing wrong with trying to be your healthiest or losing weight to look the way YOU want to, rather than how someone else thinks you should look.

Listen to learn what body positivity means and the importance of accepting and appreciating your body before you can change it.

How to Stop Believing Your Stories and Get Results May 14, 2019

If you want to make peace with food and eating, and drop your extra weight, you need to stop believing the negative stories you’ve been telling yourself about food, eating and your weight.

We all have these painful stories. Stories that keep us stuck. Yet most of us don’t realize that they’re only stories. We treat them like they’re the truth.

What do I mean? Here are some stories people have shared with me:

I can’t stop eating while I’m cooking (or cleaning up after) dinner.

I can’t lose weight because I’ve tried and failed a million times.

If I let myself have cookies in the house, I’ll eat them all at once.

I’m addicted to . . . (whatever)

You can prevent these old stories from controlling your life now. It’s time to stop giving these stories power over you. You can’t change as long as you believe them.

LISTEN to learn the four steps to stop believing your painful stories so you can make positive changes and have the life and body that you deserve!

8 Reasons Why You Aren't Losing Weight May 07, 2019

Every year, 45 million people in the United States alone start a new diet. They spend $33 billion on diet products. $33 billion down the drain because 95-97% of them will fail.

Meanwhile, the number of people who are overweight or obese is at an all-time high and continues to grow. That’s because almost everyone who tries to shed their extra weight approaches the process the wrong way.

Don’t despair! Permanent weight loss is possible! I’ve done it. My clients have done it.

But to succeed, you have to forget the model you’ve used for your whole life. Abandon it. What have you got to lose? It hasn’t worked, right?

Listen to learn the 8 things that may be tripping you up and what you can do to succeed.

How to Really Commit to Your Goals and Get Results May 02, 2019

“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.” ― Paulo Coelho

You think you want to shed some weight REALLY badly. You’ve tried many times.

But you haven’t succeeded. Or maybe you’ve lost weight only to regain it.

How many times have you thought these things:

“I’ll start again on Monday!”

“I just can’t lose weight!”

“It must be my metabolism.”

“I just have no willpower.”

“I haven’t found the right diet yet.”

All of those thoughts are totally off base.

The reason you haven’t lost weight and kept it off is likely because:

You keep going on diets, and diets do not produce permanent weight loss
You haven’t fully committed to your goal.
You haven’t found your compelling reason for dropping the weight.

Listen to learn the steps you need to take to be fully committed to your effort to shed your extra weight.

If you’re ready to learn how to break your emotional eating habit--learning how to get your beastie brain to shut up and use your thinking brain to make decisions about what to eat, check out my eCourse, 30 Days to End Emotional Eating Forever.

LINKS:

Podcast Think Sheets: http://sharibroder.com/podcast-think-sheets/

30 Days to End Emotional Eating Forever: https://sharibroder.com/30-days-to-end-emotional-eating-forever/

Why Losing Weight for a Big Event is the Wrong Approach Apr 23, 2019

Have you ever decided to lose weight because a big event was coming?

You’re getting married.

Your high school reunion is a few months away.

You’re going to the Caribbean or the beach and can’t avoid putting on a swimsuit.

You want to look your best, so you decide something like, “I need to lose 20 pounds--FAST!”

Then you start some kind of quick-fix diet. You know, like the ones you’ve tried a million times before that haven’t worked.

Maybe you think, “I’ll just cut out carbs for the next few months! I can do that!”

Or “I’ll do Whole 30!”

Losing weight for a big event is a lousy motivator, though, and that’s why it rarely works.

Why waste your time and energy losing weight temporarily, especially when yo-yo dieting is unhealthy?

Listen to learn the importance of motivation and commitment in your weight loss effort, and how to get motivated to succeed over the long term.

Are You Losing Weight at the Expense of Your Health? Apr 16, 2019

Years ago, there was a skit on Saturday Night Live called "Fernando's Hideaway." Fernando's motto was, "It's better to look good than to feel good."

It seems like that must be the motto of the many people going on diets like Keto and other unbalanced plans. Every week, I read something about the dangers of the most popular fad diets.

Every week, I read something about the dangers of the most popular fad diets. Following the recording of this podcast, the medical journal Lancet published a study that showed that 6 million people die each year from a diet that does not have adequate amounts of fruits and whole grains. Yet some popular fad diets require people to not eat ANY of those foods.

Why would anyone choose to endanger their health, including increase their risk of heart attack, to lose weight?

Too many people are continuing to opt for what are being advertised as “quick fixes” for weight loss. Maybe they don’t realize the dangers of certain fad diets.

In this episode, I’m talking about the health risks of fad diets for weight loss, including the dangers of several currently popular diets.

Listen to hear 10 very real dangers of yo-yo dieting, Keto, intermittent fasting and other diets.

Changing your habits produces permanent weight loss with no health risks. If you haven’t downloaded my 8 Secrets for Permanent Weight Loss yet, you can grab a copy in the show notes on my website.

LINKS:

8 Secrets for Permanent Weight Loss http://sharibroder.com/8-secrets-for-pe…nent-weight-loss/

Ditch the Diet Tribe http://bit.ly/DitchDietTribe

@IWeigh on Instagram: https://www.instagram.com

And while you’re there, follow @WeightLossforFoodies if you aren’t already!

What Do You Think When You Look in the Mirror? Apr 09, 2019

When you look in the mirror, what do you think?

Does it ever sounds like this?

“I can’t wear that, I look so fat in it!”

“Look at those cottage cheese thighs!”

“Wow, where did all of those wrinkles and grey hairs comes from?”

“I used to look so great when I was 20! What happened?”

Except that at 20, you were just as critical of how you looked!

When it comes to passing judgment about our appearance, is there any bigger critic than ourselves?

It doesn’t have to be that way. While we can’t control what other people think about how we look, and really should not care because that’s always about them, we CAN control how we think about our own appearance.

As women, the unfortunate thing is that we are raised in a society that values our appearance above everything else and wants us to be obsessed with it. We get a message from a very young age that it is very important to be pretty and slim.

How much of your time do you spend obsessing about your weight and appearance? Have you set impossible standards for yourself?

Listen and learn why it is so important for you to stop grieving how your body doesn’t look the way you think it should, and why you must love yourself and appreciate your body the way it is right now. That doesn’t mean you can’t want to be healthier or slimmer, but you can make peace with your body while striving for whatever reasonable improvement may look like to you.

If you’re ready to make peace with food and end emotional eating, check out 30 Days to End Emotional Eating Forever. You can access it on my website!

LINKS: https://sharibroder.com/30-days-to-end-emotional-eating-forever/

Jameela Jamil’s i weigh http://jameelajamil.co.uk/post/171287759245/i-weigh

How to Enjoy a Buffet or Party Without Overeating Apr 02, 2019

You’re at a restaurant and there’s a buffet. So many good things to eat!

You love food and there are unlimited quantities. Are you worried that you’ll eat too much?

That used to be me. My brain would think, “Free food! Lots of yummy stuff!” and I would eat too much just because it was there. Then I’d feel gross. I’d be stuffed and uncomfortable. Usually gassy too.

Why do we do this to ourselves? I’ll explain that in this episode, and tell you about a much better way. Because you CAN go to buffets and enjoy them without overeating or experiencing food FOMO.

The problem is that first you have to shed your diet brain.

Listen to learn the difference between how people using the Weight Loss for Foodies Abundance Mindset approach parties and buffets and how different it is from the scarcity diet mindset that you’ve probably had . . . until now!

I hope you’ll use these strategies and prove to yourself that you can go to any buffet or party and enjoy the food without overeating or gaining weight!

LINKS:

Episode 29 Wasting Food http://sharibroder.com/ep-29-overeat-to-avoid-wasting-food/

Episode 13 Scarcity versus Abundance http://sharibroder.com/ep-13-avoiding-forbidden-foods-keeps-you-from-losing-weight/

EP 57--Eight Best Ideas You Learned This Year, Part 2 Mar 26, 2019

This episode celebrates the end of the first and the start of the second year of the Weight Loss for Foodies podcast by completing a review of the eight best ideas from the podcast during the past year.

In today’s episode, we’ll discuss four more super important ideas to implement if you want to become your healthy weight or stay there while living a wonderful, fun life that doesn’t involve diets or senseless deprivation. Here they are:

Learn how to manage your emotions instead of avoiding them by eating

Discover other pleasures in life that don’t involve eating

Question your beliefs

Quiet your inner critic and love yourself as you are right now

I hope you find this review helpful. If you have ideas for podcast topics, send me an email at lifecoach@sharibroder.com.

Have a great week!

Eight Best Ideas You Learned This Year, Part 1 Mar 19, 2019

It’s the Weight Loss for Foodies podcast’s one year anniversary!

I started this podcast because I struggled with eating and my weight for most of my life. When I discovered how to lose weight and keep it off without dieting (with the help of my weight coaches), and made peace with eating, I became passionate about spreading the word to anyone who was interested in learning.

I’ve heard back from many listeners who have jumped off the diet hamster wheel and learn to eat mindfully, stop emotional eating and lose weight.

To celebrate, I decided to review the eight most important concepts that we covered during the past year. In the interest of keeping each episode relatively short, I’ll cover four concepts this week and four in Episode 57.

In this episode, I discuss:

Stop dieting and cultivate an abundance mindset.
Eat in accordance with the Hunger Scale
Eat consciously and slowly, savoring every bite
Eat the foods you really enjoy--no forbidden foods!

So celebrate with me, listen and keep up the good work!

Is Inadequate Sleep Hindering Your Weight Loss Efforts? Mar 12, 2019

Do you have some days when you feel hungry all day, no matter how much you eat? That might be because you haven’t been getting enough sleep.

What does the amount of sleep have to do with your weight? Lack of sleep is one of the most common risk factors for obesity.

Not sleeping enough can hinder your weight loss efforts. Research has linked insufficient sleep to weight gain.

People who normally sleep fewer than six hours per night are much more likely to be overweight.

Women who are sleep-deprived are a third more likely to gain 33 pounds over the next 16 years than women who get seven hours of sleep per night. Thirty-three more pounds! And that’s based on amount of sleep alone.

Listen to learn how inadequate sleep can undermine your weight loss efforts in five ways, and what you can do to sleep better.

EP. 54 - Should You Weigh Yourself? Mar 05, 2019

There isn’t much that incites fear in weight-conscious people like the bathroom scale!

Do you avoid the scale like the plague? Or do weigh yourself obsessively?

Have you moved the scale around your bathroom to see which location gives you the “best” weight?

Do you let the number on the scale mean a lot about you as a person? Does getting a “bad number” ruin your mood for the morning? The whole day?

The scale doesn’t know much about you. It has no idea how kind you are, how much love you give to others, how hard your work, or how strong your legs may be.

The scale knows nothing about you as a person or how the important people in your life feel about you. The scale doesn’t measure any of those meaningful things.

All the scale gives you is a number.

It is how you choose to think about this number that causes your distress.

The good news is that you can change how you think about that number.

You can dump the conditioned response of evaluating your life through the filter of pounds lost or gained. You and your life are so much more than that!

Listen to learn how the scale can be an important tool on your weight loss journey, and how you can use it without any drama.

EP. 53: 11 Tips for Staying on Track Feb 26, 2019

You’re trying to lose weight. You’ve been down this road so many times before. Too many. But you aren’t ready to toss in the towel.

How many times have you started a restrictive diet with the hope that this will finally be the secret sauce you need to reach your goal?

I know, you’re all gung-ho at first. You stay on track for a few days or maybe even a week or two, or a month, but then your resolve wanes and suddenly you’re back to eating the way you did that caused you to gain weight in the first place.

You really want this to be the last time. You’d love to finally lose the weight and not have to worry about it anymore.

You’d like to put your time and energy into something besides dealing with your weight!

How do you stay motivated?

How do you get off what I call the diet hamster wheel for good?

Listen to hear 11 tips for how to stay motivated and reach that goal!

If you really want to stay on track and make this your final weight loss journey, join the Weight Loss for Foodies Group coaching program!

Isn’t it time you made peace with food, eating and your body, and lost the weight for good?

Do you want to experience the freedom of being able to eat the foods you love, and lose the weight for good? How about losing the desire to overeat? I didn't even think that was possible until it happened to me!

I keep the group small so I can give everyone the attention they need, so grab your spot now! Registration closes on February 28th.

EP. 52-The best thing about losing weight Feb 19, 2019

Have you ever really thought about why you want to lose weight?

I mean, seriously thought about it.

Maybe you think it is because you want to look better in clothes, feel sexier, find a great partner, or be healthier. There are many reasons why people THINK want to lose weight. I had those kinds of reasons, too.

I had no idea what would be the best reward of all. The reason why the people I work with are so happy.

It wasn’t getting on the scale and seeing a number that was considerably smaller than the ones I’d seen for decades.

It wasn’t not having to buy queen-sized (how’s that for a euphemism?) or extra-large clothes anymore.

It wasn’t even lowering my cholesterol and reducing my risk of heart attack, stroke or diabetes.

You see, the best thing wasn’t actually losing the weight, although that was pretty great.

You may be wondering “What the heck is she talking about?”

HINT: you don’t get this benefit if you lose weight by going on a diet. (Plus if you lose the weight on a diet, you have a 97% chance of gaining it all back!)

LISTEN to learn what my clients and I agree is the best thing about losing weight using the Weight Loss for Foodies method.

___________________________

Are you ready to make peace with food, eating and your body, and lose the weight for good?

Join the Weight Loss for Foodies Group! It’s a three-month online live coaching program that can change your life and end your struggle with food and weight forever! Think about how great you’ll look when you pull out those summer clothes in a few months. It’s not that far away.

I keep the group small so I can give everyone the attention they need, so grab your spot now! It starts on March 7th. Sign up at: https://sharibroder.com/weight-loss-foodies-group/

EP. 51- How to Really Enjoy Joy Foods Feb 12, 2019

There are certain foods that we love because they taste great, but they have little or no nutritional value. I call them “joy” foods.

If you want them, eat them. In moderation.

Yes, you heard that right.

I am a proponent of not having any foods that are off-limits.

No forbidden foods, except for medical or ethical reasons like being vegetarian or vegan.

This scares some people. They think food has power over them. They think they can’t control themselves when they’re in the presence of foods they love.

One of the most difficult issues some of my clients face, especially those who have been dieting for years, is allowing themselves to eat whatever foods their bodies desire when they are physically hungry. I hear things like:

If I let myself eat French fries, I’ll have to eat the whole order! I won’t be able to stop!
I can’t keep cookies in the house or I’ll eat them all at once!
When I have chocolate in my home, it’s like it calls my name until I eat it all.

Here’s the thing. The only way to have control and feel at ease around any food is to allow yourself to eat them. It’s HOW you eat them that’s important.

Are you missing the joy of the joy foods?

Listen to learn how to really enjoy joy foods, and how you can eat them without overeating them.

ARE YOU READY TO END EMOTIONAL EATING FOR GOOD?

Learning to kick the emotional eating habit is essential for permanent, diet-free weight loss. SIGN UP for my new course: 30 Days to End Emotional Eating Forever! Click here to sign up and learn more!

Or LEVEL UP and get the entire course plus two 30-minute coaching sessions with me to zero-in on your emotional eating challenges. Questions? Email: lifecoach@sharibroder.com

EP 50 - We Live in a Culture of Overeating, But You Don't Have To Conform Feb 05, 2019

When you put food on your plate, do you think about how much you need to be lightly full? Or do you just fill the plate?

Do you eat on autopilot, automatically finishing what’s on your plate, regardless of how full you feel?

No doubt you’ve heard that two-thirds of the people in the United States are either overweight or obese. I know I’ve said it a few times in this podcast. And the reason for that is . . . overeating.

We live in a culture of overeating.

Almost everyone I know overeats.

I overate for most of my life.

Most people don’t even realize they’re doing it. I know I didn’t. I thought I didn’t eat that much, compared to other people. Which was probably true. That’s because overeating is the norm.

I say this not to be judgmental. I want you to notice how much you’re eating so you can learn how to eat the right amount of food to be your healthy weight.

Listen to learn how you can buck the culture of overeating, and enjoy the foods you love while dropping down to your naturally healthy weight.

Are you an emotional eater? That’s the other reason most people are overweight. Join my new program to help you end that habit! It’s called 30 Days to End Emotional Eating Forever. Once you stop emotional eating, losing weight and keeping it off is so much easier! Learn more and sign up at the links in the show notes at sharibroder.com.

EP. 49 - Why I’ll Never Tell You to Ignore Your Body’s Signals Jan 29, 2019

Your body is truly amazing. Regardless of what you think of it (and loving it is the right response, regardless of size!), your body is a very impressive machine. It can do lots of incredible stuff.

It knows a lot of important things, too. It is very wise! Wiser than you realize.

But are you listening to it? We’re so used to listening to the cacophony that our brain produces that we often can’t hear our bodies’ messages over that din.

But I want you to learn how to listen to your body. Because that’s the secret to being a healthy weight without dieting or depriving yourself of the foods you love.

I will never tell you to do anything to lose weight that requires you to ignore your body’s signals.

Especially your body’s hunger and fullness signals.

Diets, on the other hand, don’t care about your body’s signals. Those very wise signals that know how much and what you need to eat don’t figure into the diet equation. Because diets have been getting a lot of bad press, the diet industry now wants to fool you into thinking their diets aren’t really diets.

Listen to learn why I feel so strongly about the importance of listening to your body and steering clear of diets. And how to tell whether certain purported “lifestyles” are really diets in disguise.

EP48-How Ending Emotional Eating Can Change Your Life Jan 22, 2019

I know you’ve heard it a million times.

“Here’s something will change your life!”

But will it really? I’m skeptical of claims like that. Are you?

I believe ending emotional eating can be life changing. It certainly was for me. But I don’t want you to just believe me.

I’m going to tell you how ending emotional eating truly changed my life for the better in several ways, and you can decide for yourself whether you think it can change yours.

Listen below to learn how emotional eating hurts you in more than the obvious way of packing on weight you don’t need.

AND learn why losing weight and having a healthier body is awesome, but frankly, it isn’t the best part of ending emotional eating.

Learn why, if I hadn’t lost a single pound from breaking this habit, it still would have been worth it. (I lost 46 pounds)

Learning how to manage your emotions without food is priceless. It’s life-changing.

You can break your emotional eating habit.

Want to learn more? Join me at my FREE End Emotional Eating webinar on January 24th! Sign up here: http://bit.ly/EEE-Webinar

EP47-How Using Your Brain Helps You Lose Weight Jan 15, 2019

Ready to learn the neuroscience behind how managing your thinking affects your decisions about whether to eat when you aren't hungry? Yes, there is definitely science to support this! And it’s very interesting.

But it’s also very important. If you want to stop emotional eating and lose weight, understanding this amazing organ, and how different parts of it interact can boost your success.

It will help you understand why, despite knowing what you need to do to lose weight, you aren’t doing it.

You’ll understand why one part of your brain gives you faulty information, especially when it comes to hunger and eating.

Learn how repeated dieting messes with your brain and convinces it that you're trying to harm yourself, and makes your body more efficient at gaining weight.

Managing your thinking is one of the most important skills you’ll ever learn if you’re a highly evolved person. Learn how to switch between different parts of your brain to end emotional eating and start losing weight.

And learn the meaning of my new acronym, SNATCH, and how it can help you stop overeating for good!

If you’re done with struggling with your weight and being on that diet roller coaster, you really can free yourself by ending emotional eating. That’s a big part of the reason you gain weight and can’t keep it off when you lose it. To learn how to end emotional eating for good, come to my free webinar on January 24th. To sign up, go to http://bit.ly/EEE-Webinar

EP 46-Resolve to be Kind to Yourself Jan 08, 2019

How did the holidays go for you on the eating front?

Did you overeat, or did you approach the holidays from an abundance mindset?

Did you enjoy the foods you love and look forward to eating during the holidays?

Did you eat too much of them?

If you did, it’s no big deal. It happens. It isn’t the end of the world.

It’s what you do next that matters.

What do you do if you overate during the holidays?

How do you get back on track?

If you ate too much or gained some weight, I’ve got a few things I’d like you to think about that make sense and will help you move forward.

Listen to learn how you can painlessly get back on track and reach your goals this year!

EP 45--How to Know When to Stop Eating Jan 01, 2019

Happy New Year! I want this to be your healthiest year yet!

Do you have trouble knowing when to stop eating?

Have you been working at eating between 3 and 6 on the Hunger Scale, but you’re not quite sure where 6 is?

This episode is for YOU!

If you’re having trouble knowing when to stop, you’re not alone. Many of us are out of touch with our hunger and fullness signals. If that’s you, know that it isn’t your fault. Although we’re all born with these internal mechanisms that tell us when to eat and when to stop, we quickly lose touch with them. But you can get back in touch.

That’s why using the Hunger Scale is way more important than the bathroom scale in helping you stop overeating and be your healthy weight. If you don’t have a copy yet, you can download it through a link below.

If you want to eat what you love, but stop overeating and obsessing about food and your body, it’s time to reacquaint yourself with your body’s brilliant intelligence that tells you exactly how much food you need to be your healthy weight.

Your hunger and fullness signals!

Listen to learn 6 things that will help you know when to stop eating so you can stop overeating and get down to your naturally healthy weight.

Eating using the Hunger Scale is one of the 8 Secrets for Permanent Weight Loss. If you want to learn them all, get my free download now!

Here’s to your good health!

EP #44 This Year, Resolve NOT to Go on a Diet, Detox or Cleanse Dec 25, 2018

It’s that time of year when people are overeating holiday food like it’s their last meal!

At the same time, they’re planning on starting a new diet after New Year’s Day. Many have gained weight over the holidays from overeating. You know the thinking. “Gotta tank up on eggnog because who knows when I’ll get to drink it next.” Do people really believe they can only have these foods at Christmas and there’s nothing good to eat and drink the rest of the year?

Many people will attempt the latest “miraculous” cleanse, detox, diet craze or diet challenge, hoping for a quick solution to their weight issues. Some of the headlines on Pinterest are totally ridiculous. "Egg diet--Lose 24 pounds in 2 weeks!" People really believe that?

Are you planning to start a diet? I certainly hope not!

Why? Because diets don’t work and I don’t want you to fail!

I want you to succeed at being your healthy weight for the rest of your life.

Dieting gives you a 1-5% chance of success.

Listen to learn the 7 reasons why you should NOT use any diet-based method of weight loss.

And what you can do instead. What really works.

Because you CAN lose the weight. But first, you have to stop using diets as your method.

I’d love to teach you how to eat the way naturally slim people do. A great place to start is by downloading my 8 Secrets for Permanent Weight Loss which you can get for free HERE. http://bit.ly/Get8Secrets

EP 43—Listen to This When You Want to Overeat Dec 18, 2018

You’ve got the urge. You really want to eat!

But you aren’t hungry.

It’s okay. It’s normal.

It doesn’t mean anything is wrong with you. It just means you’re in the habit of eating when you’re not hungry.

But you’re trying to stop overeating. You don’t want to keep gaining more weight. You’d really like to drop some.

So what do you do?

THIS EPISODE HAS THE ANSWER.

It is a resource for you to listen to whenever you want to eat but aren’t hungry.

It’s different from the other episodes.

It is what I call guided thought work.

Although you can listen to it at any time, it’s most effective when you have about 10 minutes and a calm place in which to relax so you can really think about what the recording says and asks you.

It will help you think through your decision to eat or not.

It will help you stop overeating.

So get comfortable. Take a few deep, relaxing breaths. And listen.

EP 42--The 2 Purposes for Eating Dec 11, 2018

Why do you reach for food?

Because you’re hungry?Because it’s there?

Because you like the taste?

To help you relax? Feel nurtured?

To improve your mood?

There are a number of reasons why people choose to eat.

If you want to be a healthy weight and free from diets and issues about food and eating, it’s crucial that you learn to limit your decision to eat to two reasons.

Listen to learn what those two reasons are and how you can eat what you love and still lose weight within that framework without diets and deprivation.

Have you grabbed your free copy of 8 Secrets for Permanent Weight Loss yet? You can get it on my website on any of the podcast pages.

EP 41 - What You Need to Know About Night Eating Dec 04, 2018

Do you eat at night after dinner?

I mean, after you’ve had a good dinner and you aren’t hungry?

If you do, have you thought about WHY you’re choosing to eat?

In my Facebook group, Ditch the Diet Tribe, some of the reasons I’ve heard include:

My husband and I watch TV and snack after dinner
I feel mildly hungry around 9-ish, and am afraid that if I don’t eat, I’ll wake up in the middle of the night starving and won’t be able to sleep
I crave sweets at night and sometimes binge on them

Is one of those your excuse, or do you have a different one?

And what if you ARE hungry? Is eating at night always a bad thing?

Listen to learn when night eating is a problem and when it isn’t.

And learn some tips for dealing with eating at night if you want to lose weight and keep it off.

EP. 40: 8 Ways to Manage Family Comments About Weight & Eating Nov 27, 2018

It’s officially the holiday season, and for many of us that means eating meals with family members we don’t see all the time. For some of us, that’s a great blessing. For others, it can be a curse.

Have you been subjected to inappropriate comments at the table with your extended family about your weight? Your choice of food? Or how much you’re eating?

As a weight coach, I repeatedly hear from my clients that they have family members who make comments like this. Some people come from families where the importance of appearance, and weight in particular, carries undue . . . um. . . weight!

They expect everyone else to share in their obsession and superficial values.

What kind of person would make comments about your weight or food choices in the first place? If you heard them called “well-meaning” family members, think about whether that’s really true.

People who purport to say these things out of love and concern for you really aren’t doing that. You see, it really isn’t about you. It’s about them.

Well-meaning people DO NOT shame others, especially people they love.

Listen to learn the truth about why people do this, its effect on others, and most importantly, the eight ways you can manage this!

Remember, it is no one else’s business what you choose to eat or how much you weigh. Comments about that are inappropriate. The more you are willing to speak out and advocate for yourself, the sooner these family members will stop behaving this way.

EP 39-How to Enjoy Holiday Deliciousness Without Gaining Weight Nov 20, 2018

If you live in the USA, chances are you’re celebrating Thanksgiving this week. Happy Thanksgiving to you!

Regardless of where you live, we’re entering a festive holiday season.

Hanukkah. Christmas. Kwanzaa. Festivus. New Year’s Eve.

That means parties, feasts, and seasonal foods.

What does this bring to mind for you?

Do you think any of these thoughts about holiday eating?

I only get to eat (fill in favorite holiday foods here) on (insert holiday here)! I’d better eat enough of it while I can!
There are so many tempting foods around. How can I resist?
I can’t waste this, so I’d better finish what is on my plate.
After the holidays, I’ll go on a diet.
I deserve to eat this!

What is wrong with this type of thinking?

It comes from mindset of scarcity.

What if you approached the holidays with a different mindset?

Listen to learn how changing your mindset can make all the difference in whether you overeat and gain weight or enjoy your holiday favorites even more without gaining an ounce!

What? You don’t get my emails? Sign up for weekly inspiration at the link below and get 8 Secrets for Permanent Weight Loss for free. [Link to http://sharibroder.com/8-secrets-for-permanent-weight-loss/Listen to learn how changing your mindset can make all the difference in whether you overeat and gain weight or enjoy your holiday favorites even more without gaining an ounce!

EP 38-How to Quiet Your Inner Mean Girl Nov 13, 2018

How often do you criticize yourself in a day? You know what I mean--the voice of that inner mean girl who finds fault with how you look or what you do.

Maybe the voice reminds you that you “shouldn’t” be eating something, or that you’re too fat to wear skinny jeans. That you’ll never lose weight. That you’ll never find love. You have no self control. The list is endless.

We all have an inner voice that chatters pretty much nonstop, and sometimes it can actually be helpful. For some people, however, it can be excessively negative.

It can literally make you miserable and even depressed.

If you are constantly berating yourself, it’s time to change that.

Listen to learn how negative self-talk is physically and mentally unhealthy, and what you can do to quiet that voice, be happier and even drop those extra pounds!

EP 37- How to Deal with the Urge to Eat When You Aren’t Hungry Nov 06, 2018

Do you have difficulty dealing with the urge to eat when you aren’t hungry?

Do you think the feeling of food in your mouth is comforting?

Are you in the habit of using food as a pacifier when you aren’t hungry?

Do you like to snack while watching TV after dinner?

There’s no problem with food being comforting. The problem is eating when you aren’t hungry.

When you eat when you aren’t hungry, your body stores that energy as fat. That’s how you gain weight.

How attached are you to your comfort eating habit?

Does the thought of not mindlessly munching after work or after dinner disturb you? Make you feel uneasy?

Learn why consistently eating in response to this urge isn’t really a reward for working hard all day or having to deal with the kids. It isn’t a good choice of self-care either.

Listen to learn what these urges really are and what you can do to deal with them in a way that is healthy and will help you lose weight and keep it off.

EP 36-Why You Need More Pleasure in Your Life that isn’t from Food Oct 30, 2018

Do you make time for pleasure in your life? I’m talking about pleasure from sources that don’t involve food.

One of the reasons so many people are overweight and have difficulty dropping those extra pounds for good is that they allow food to be too big a source of joy in their life. Consequently, they rely on food and don’t develop other sources of pleasure.

For some people, food is their main source of joy. While food is certainly pleasurable, and as foodies, we love food, it is not healthy to have food as your only real source of joy.

Listen to this week’s episode to learn about these two important components of self-care:

(1) adding more healthy pleasure into your life and

(2) self-compassion.

In this episode, I discuss the Denial-Binge Cycle, the Cycle of Diminishing Self Care and a few other vicious cycles that keep you stuck.

What gets in the way of you accessing these simple pleasures? What can you do to prevent that from happening?

Listen to find out how you can include more pleasure in your life that isn’t food, and how this can actually help you melt down to your naturally healthy size.

EP 35-How Meditation Helps You Lose Weight Oct 23, 2018

Are you a stress eater? Then it’s time you learned how to manage your stress in a more productive way. Because as long as you stress-eat, you won’t be able to drop those extra pounds and keep them off.

In this episode, I talk about different methods of stress management. Chances are that if you’re like most people, you need this!

Listen to learn how meditation and other stress reduction methods can have a profound positive impact on your weight loss efforts and other aspects of your life.

Meditation is for your mind what exercise is for your body. That’s how important it is.

Meditation gets rid of the negative effects of stress so you’re less likely to stress-eat.

Plus too much stress makes us gain weight because it upsets our hormonal balance, and our adrenal glands release too much cortisol. That causes weight gain.

Listen now and start working a stress-reduction practice into your life.

EP 34-How to Stop Sabotaging Your Weight Loss Efforts Oct 16, 2018

Do you feel frustrated in your weight loss efforts because it seems like you keep making the same mistakes over and over?

Have you vowed a million times to stop doing certain things, like continuing to eat even though you’re full, or snacking after dinner or eating too many sweets, but you keep doing them anyway?

Then, do you get upset and beat yourself up over it?

If so, you’re not alone.

But it doesn’t’ have to be that way.

The problem is that you’re using the wrong approach to change your behavior.

Vowing to stop doing something doesn’t work. You need to have a plan to change your behavior and establish a different habit.

You need specific, doable strategies to overcome your obstacles.

What if you reversed your approach? What if, instead of vowing never to snack after dinner, you assume that you will continue to snack after dinner unless you design and implement strategies to remember not to do that and to prevent you from doing it. Strategies to replace that habit with a different one.

Listen to learn how to stop sabotaging your efforts, and devise strategies for success with weight loss and every other area of your life!

EP.33 - 21 Mantras for Weight Loss Success Oct 09, 2018

Does your brain make lots of excuses for you to eat when you aren’t hungry? Excuses like, “I had a hard day and deserve this” or “I’ve been so good all day”?

If you’re an emotional eater or anyone who eats when they aren’t hungry, your brain has no trouble finding plenty of reasons for you to do this.

Yet as long as you keep eating when you aren’t hungry instead of dealing with your emotions in a healthy way, you won’t reach your weight loss goals and keep the weight off.

We might not be able to control 99.9% of what goes on in the world, but we can control our thoughts. It isn’t always easy, but with practice, it gets easier.

Being able to control your own thinking is a true gift that will help you not only lose weight, but be happier and better able to deal with all of those difficult things in life you can’t change.

As the Buddha said, “What you think you become.”

So if you want to lose weight, feel better and be healthier, the next time your brain starts telling you a bunch of lame excuses for eating when you aren’t hungry, the best way to avoid doing that is to notice your thoughts and change them.

Unlike those lame excuses, these new thoughts are true or can become true for you.

Listen to learn how I used changing my thoughts to lose weight and how you can, too.

You can download the entire list of mantras free by signing up for the Think Sheets below.

EP. 32 - 12 Excuses for Overeating and Why They’re Lame Oct 02, 2018

Do you have a bunch excuses at the ready to justify eating when you aren’t hungry? Or continuing to eat when you’ve already had enough?

In this episode, I’m talking about those excuses and exploring how lame they really are. Stay with me and let’s see whether some of yours on my list. There’s a good chance of that!

Our decision to eat is always preceded by a thought, even if it’s a semi-conscious or habitual thought. Do you believe you weren’t thinking anything before that food landed in your mouth? Your hand doesn’t just grab food and stuff it in your mouth without your brain telling it to do that, and that signal from your brain is YOUR THOUGHT.

One of the keys to permanent weight loss is getting to know your counterproductive thoughts and changing the way you think. You can learn how to do that by listening to this podcast and practicing what I teach here.

List to hear a list of some of the most common excuses we come up with for eating when we aren’t hungry. Which ones do you use the most? What can you do instead to help you reach your weight and health goals?

EP 31- Stop Associating Food with Sin and Guilt! Sep 25, 2018

Do you consider certain foods “sinful?”

Do you ever said anything like, “This chocolate mousse cake is so sinful!”

After you eat those “sinful” foods, do you feel guilty?

Do you call certain foods “guilty pleasures?”

Have you ever wondered why you feel guilty about eating food?

In this episode, I encourage you to take a different approach. It’s time to stop blaming the food. You see, the problem is not the food. Food does not have the capacity to sin. Food is not doing anything except being food. It is not asking you to eat it and doesn't care whether you do.

I'm not the arbiter of sin, but I’ve got some other ideas about who is doing the sinning here, and it isn’t the eater, either!

So listen to learn why it is unproductive to call food sinful and to feel guilty about eating.

Also, if you’re enjoying this podcast, help spread the word to others. Tell your friends. I’d really appreciate it if you’d take a few minutes to leave a review on iTunes. That helps others find this podcast so they can drop their extra weight and make peace with food once and for all. Thanks so much!

EP-30 Overeating is a Symptom, Not the Problem Sep 18, 2018

Do you beat yourself up for overeating?

Do you think you’re weak or inadequate because you binge on sweets or believe you can’t control yourself around food.

You aren’t. You don’t lack willpower. You probably have gobs of willpower which you use to do things like build a successful business, or motivate yourself to cook dinner for your family when you’re exhausted after working hard all day.

Overeating is not the problem. It is a symptom of something else in your life that is causing you to want to overeat. And to lose weight, you have to figure out what that is.

Once you treat what is causing you to overeat, it’s a lot easier to stop overeating.

And it isn’t simply that you love food. We’re all foodies here, right? We all love food, but not everyone who loves food overeats.

As Pema Chodron so wisely said, “Nothing ever goes away until it has taught us what we need to know.” This is so true of whatever is causing our overeating!

Listen to learn how to figure out what is causing you to want to eat when you aren’t hungry, and what you can do to change that.

EP 29-Do You Overeat to Avoid Wasting Food? Sep 11, 2018

Were you cajoled into eating everything on your plate because your parents led you to believe there was some value in being a member of the Clean Plate Club?

Or maybe you were encouraged to eat more than you wanted because somehow by doing that you were helping starving children in China or Appalachia. Or you were supposed to eat everything on your plate because unlike them, you should be grateful you had food on your plate!

Now that you’re an adult, do you still feel compelled to eat everything on your plate because you feel guilty “wasting” food, even if it means feeling too full and overeating? And gaining unhealthy pounds?

I’m not a proponent of being wasteful, but in this week’s episode, I discuss why putting food into your body when you’ve eaten enough is actually worse than throwing it away.

Listen to learn why it is time to rethink those beliefs about wasting food that were drummed into you as a child.

Also, I discuss some ideas that you can use to avoid “wasting” food without substituting your body for the trash.

EP-28 Do You Think You're Too Busy to Lose Weight? Sep 05, 2018

How many times have you said to yourself--or others-- something like, “I really want to lose some weight, but I just don’t have time right now!” or “I’m too busy to lose weight!”

I’ve heard it many times from people who say and even believe they really want to lose weight. Some know they needto lose weight because of serious health issues like prediabetes.

When you say that, what does it really mean though?

What is the real reason you aren’t losing weight?

Listen to learn the answer, and learn how losing weight and keeping it off actually takes LESS time than overeating!

EP-27 How to Measure Your Progress and Not Get Discouraged Aug 28, 2018

This week’s episode is super important because I’m talking about why it is necessary to stop approaching this process of changing habits and losing weight from the perspective of your former dieter self. As long as you keep looking at it from that perspective, you’re going to get in your own way and not succeed.

Here’s why.

Changing your relationship with food and eating means you have to get rid of a bunch of old habits that you might not even realize you have, and establish a bunch of new habits that will serve your weight loss goals and make you healthier and lighter in more ways than the obvious one.

The thing about breaking habits or establishing new ones is that it is a process. It doesn’t happen overnight. Once it DOES happen, everything gets so much easier because you don’t even have to think about your habits.

The good news is that all habits can be changed.

But you aren’t going to do it perfectly at first.

Listen to learn how to gauge your progress on your weight goals in a way that will prevent you from becoming discouraged and giving up.

Registration is OPEN for Weight Loss for Foodies Group Program! If you wantto learn everything you need to know to lose weight without diets and deprivation, learn how to stop emotional eating and even lose your desire to overeat, you won’t want to miss this! This program can transform your relationship with food and eating forever! I keep the group small and provide lots of individual attention and support, so grab your space now! Go to sharibroder.com under “work with me” or click the link in the show notes.

http://sharibroder.com/weight-loss-foodies-group/

Tiny Habits: http://tinyhabits.com

EP-26: Road Blockers and Role Models Aug 21, 2018

Are there people in your life who seem to want to sabotage your efforts to lose weight and develop a healthier relationship with food?

It could be a relative or a friend. Maybe a coworker. Your mother?

Have you had the experience of people saying things to you like:

You’re no fun when you’re trying to lose weight.
You’ll look older if you lose weight.
What do you mean you don’t want a piece of MY birthday cake?
Oh, come on. You can eat that!
If you keep doing that, you’ll develop an eating disorder

They try to push food on you despite your polite and repeated refusal.

They pressure you to eat.

They try to shame you into eating what they want you to eat.

I call them road blockers. They make the already challenging path to breaking free from those habits that have made you overweight more difficult.

Then there are the role models. How I love those role models!

Although they don’t know it, role models are there to help us on our weight loss journey.

Listen to learn strategies for dealing with Road Blockers and how you can benefit from Role Models.

Registration is OPEN for Weight Loss for Foodies Group Program! If you want to learn how to eat like a role model, lose weight and finally make peace with food, you won’t want to miss the Weight Loss for Foodies group program, which starts on Sept. 6th. Learn more at the link in the show notes. Space is limited so grab your spot now!

EP 25-Dealing with Common Social Eating Situations Aug 14, 2018

Eating is a very social thing. We plan events of all sizes around it. Parties. Weddings. Holidays. Meeting your friends for lunch.

Eating is so social that some people actively dislike eating by themselves. How many of you would not walk into a restaurant alone, even if you’re traveling by yourself?

Today, I’m talking about social eating outside of your home.

In those situations, like when you go out to lunch with a group of friends, or you’re at a party--do you eat differently than when you’re alone?

If you’re like most people, you probably do!

Social eating raises a lot of issues for many of us.

In social situations, we may be more likely to eat when we aren’t hungry and to eat things that may not be our first choice.

Are your eating choices influenced by any of these?

People pleasing

The food pusher

Copycat eating

Listen to learn strategies for dealing with three social situations that may make it difficult for you to eat in line with your health goals.

If you haven’t done so yet, sign up for my free Stop Overeating webinar on August 15. I’ll be teaching about how to ditch diets, stop overeating and lose those pounds for good. There will be a live Q&A, too, so bring your questions.

Grab your spot here: http://sharibroder.com/free-training-webinar/registration/

EP-24-10 Stories That Stop You From Dropping the Weight Aug 07, 2018

What stories do you tell yourself that keep you from finally dropping your extra weight?

Maybe you don’t realize it, but we all have our little stories. Things we believe about ourselves and our relationship with food and weight loss. Stories that we have believed for so long that we don’t even question them.

But what if you did question them? I bet you’d find out that most--and maybe all of them--aren’t true!

When you stop believing those stories, you can clear your path to lose weight and keep it off!

Listen to learn which of these ten stories you tell yourself and how you can change your beliefs to help you achieve your weight goals.

Are you ready to learn how to eat and live like a naturally slim person? The Weight Loss for Foodies group coaching program begins in September. Click on this link to be notified when registration begins: http://sharibroder.com/coming-in-september/

EP-23 Why Fat Talk Harms Women and How to Stop It Jul 31, 2018

Are you a fat talker?

You heard that right. No, it isn’t a typo. What I mean is —do you talk to other women about how fat you feel or about other women’s weight?

Like when someone says, “Wow, I look like a beached whale in this dress!”

Or, “No way I’m going to the beach. No one’s going to see me in a swim suit.”

Or “Can you believe she wore that outfit? She doesn’t exactly have the figure for it.”

If you answered “no” to my original question, you’re either in a tiny minority of women, you don’t understand what fat talk is, or maybe you’re not being honest!

It isn’t just talking about our own bodies that is a problem. It’s talking about other women’s bodies, too.

Listen to learn more about what fat talk is and why it is harmful.

And what you can do to change it.

Take the pledge to end fat talk now!

EP 21-Eating and the Law of Diminishing Returns Jul 17, 2018

You’ve probably heard of something called the Law of Diminishing Returns before. If you’re an economist, you know it well. In a nutshell, it essentially means that the value or enjoyment we get from something starts to decrease after a certain point, regardless of how much of it we have.

It can also mean the more you experience something, the less rewarding it becomes.

For example, think about the difference between how productive you are if you work 5 hours a day versus 15. I bet you get as much done in the first 5 hours as in the next 10. There is a diminishing return as you keep working.

The difference between earning $25,000 per year and $50,000 is huge. One may mean you live hand to mouth, and the other gives you some income security, assuming you don’t live in New York, London or Vancouver.

But if you make $1 million per year versus $1,025,000? The difference in your life won’t even be noticeable. After a certain point, more money has a diminishing return.

Are you wondering why a weight coach is talking about this?

Because the law of diminishing returns applies in spades to food and eating.

Listen to learn the three ways it applies and how you can defeat the law of diminishing returns and become lighter.

LINKS:

Connect with Shari for your free taste of coaching Insight Session  HERE!

EP 22-To Lose Weight, You Must Learn to Love Yourself Jul 17, 2018

Learning to love yourself is an important step on the weight loss path.

Think about this: no one is born hating their body. When you were a baby, you were a rotund little thing, weren’t you? Everyone thought you were so cute!

We can change how we think about our bodies and ourselves. And we must do that. We must love ourselves as the path to a healthier body.

EP-20 - The First Question to Ask Yourself if You Want to Lose Weight Jul 10, 2018

You think you want to be slimmer, and maybe you even have a number you’d like to see on your scale. Yet you struggle with diets and your weight isn’t going down. It may be going up.

What’s the problem?

Have you ever thought about WHY you want to lose weight?

This isn’t a trick question, but if you’ve been unable to succeed, it is likely because you don’t know why you want to be lighter in the first place.

Knowing why is so important for your focus and motivation. Because let’s face it—changing the way you eat takes a lot of focus, awareness and attention. And you’re not going to make it a priority if you don’t know why you want to slim down.

Your why is NOT a number on the scale. It’s never really about that. Seriously.

Listen to the podcast to learn why knowing your real “why” is crucial to your weight loss success.

EP- 19-Five Ways to Improve Your Digestion AND Lose Weight Jul 03, 2018

Eating mindfully is the single most effective way to lose weight and to maintain a healthy weight throughout your life. Studies have shown that mindful eating is associated with less impulsive eating, less overeating, and healthier choices for snacks. All good things, right?

But did you know that it will also eliminate many digestive problems?

For many years, I suffered from chronic excessive gas and stomach aches. I was overweight, and gaining more weight because I was overeating. I wasn’t listening to my body’s signals. Because I was usually distracted when eating, I often felt overly full after meals. I took various over-the-counter medications to get rid of those sharp gas pains I experienced frequently.

Then I started practicing mindful eating. I stopped overeating because eating mindfully allowed me to listen to my body. I ate only when my body was hungry and stopped eating when I was lightly full. And guess what? My digestive problems disappeared! I was able to throw away all those anti-gas preparations, and haven’t needed them since. Oh yeah, and I dropped 46 pounds and the weight has stayed off.

Many of my clients who have suffered from heartburn, indigestion and worse digestive ailments have been on prescription medications for those conditions for years. Then they work with me and start eating mindfully. And guess what? They no longer need those medications because their heartburn and gas DISAPPEAR.

Once they started eating mindfully, they stopped overeating, AND they lost weight!

Wouldn’t you love to lose the digestive problems too?

Listen to learn the five ways that mindful eating improves your digestion AND metabolism.

EP-18-Change Your Beliefs to Change Your Body Jun 26, 2018

What unconscious beliefs do you have that are keeping you from losing weight?

What would you think if I told you that your unconscious beliefs might be a big reason why you haven’t been able to lose weight and keep it off?

Some pretty smart people have said some pretty smart things about your beliefs and thinking.

Teddy Roosevelt said, “Believe you can and you’re halfway there.”

Mohandas Gandhi said, “The mind is everything. What you think, you become.”

Yet every day, I hear people say things they believe about themselves that are terrible! So counterproductive. Beliefs that aren’t true. Beliefs that are totally illogical. Beliefs that maybe they’ve had for years and haven’t questioned. And guess what? It’s these beliefs that are holding them back and keeping them from having the kind of body and life they want.

I hear people believing things like, “I can’t lose weight because everyone in my family is fat” or “I can’t control myself around chocolate.” If they believe they can’t control themselves around chocolate, they won’t.

You see, we like to be right about our beliefs, even if those beliefs aren’t serving us and are making our lives worse. Even if those beliefs are lies. So every time you feel out of control around chocolate, you’re proving that belief to yourself.

Listen to learn how to question and change your beliefs so you can clear your path to release that extra weight for good!

EP-17: 20 Alternatives to Afternoon Snacking When You Aren’t Hungry Jun 19, 2018

Are you someone who snacks a lot in the afternoon, regardless of whether you’re hungry?

If you are hungry, there’s nothing wrong with having an afternoon snack. I am often hungry around 4:00 p.m., and because I believe in honoring my body’s signals, I will eat a snack or small meal.

Have you ever thought about WHY you snack?

A lot of people snack in the afternoon out of habit. They don’t think about whether they’re hungry. Eating a snack is part of their routine. When we have habits, we tend to do things without thinking.

Often the people I coach have a habit of eating in the afternoon, but it isn’t because they’re hungry. I’ve heard all kinds of excuses for afternoon snacking, most commonly:

I’m tired

I worked so hard today that I deserve this treat

I need a break

I’m low on energy

If you aren’t hungry, food isn’t going to fix the problem. Instead, it will store the energy from your snack as fat, thus undermining your weight loss efforts.

Listen to the podcast for some ideas for ways to care for yourself instead of eating a snack when you aren’t hungry.

EP 16-How Foodies Can Enjoy Food on Vacation Without Gaining Weight Jun 12, 2018

Are you planning to take a vacation this summer?

When you go on vacation, do you eat differently than you do at home?

Do you tend to gain weight on vacation?

The good news is that you CAN go on vacation and eat all kinds of delicious foods without gaining weight.

Yes, it’s true. If you go on an active vacation, you might even lose a little weight.

I know what you’re thinking, “Is she crazy? Everybody eats more on vacation and gains weight!” Well, at least that thought acknowledges the cause and effect of overeating. You overeat, you gain weight.

In our culture of overeating, most people, particularly those who are overweight or diet-thin, eat more when they are on vacation. The diet-thin people use vacation as an excuse to abandon their restrictive eating. And so do lots of other people who haven’t learned to eat in tune with their body’s needs.

But really, isn’t that what is crazy? We go on vacation to relax and have fun. To recharge our emotional batteries. But overeating weighs us down. It makes us feel crappy. Why do that while on vacation?

That’s a rhetorical question because I know why. It’s that FOMO thing.

Fear of Missing Out.

You see, like eating generally, not gaining weight on vacation is a lot less about what you eat than how and why you eat. The most important thing you need to do to stop overeating and gaining weight on vacation is to shift in your mindset.

Listen to learn how you can enjoy a delicious vacation without gaining a pound!

LINKS:

Tedious Powerful Worksheet—Available in the Episode 5 Think Sheets

Connect with Shari for your free taste of coaching Insight Session  HERE!

EP-15: Staying on Track--The Long & Winding Weight Loss Road Jun 05, 2018

How many times have you decided that on Monday, you’re going to start a new diet and things will be different this time?

How many times have you started that diet and quit before you reached your goal?

When you start a new diet, are you all excited and hopeful about it? You know, before you have to deal with the reality of the unnatural way of eating, the hunger or the deprivation.

Maybe you’re looking for some kind of easy magic solution and hope this will be the one. At first, you might really stick to the regimen, at least for a few days, or maybe weeks. Maybe even a month or two! Maybe you lose a few pounds.

But this way of eating gets really old fast. That structure, which kept you on track for a week or so, is wearing on you. Soon, you feel miserable. You can’t eat and drink what everyone else does at parties. You have to make food choices that aren’t very satisfying.

Because this diet plan was not something you could do and live your normal life--a characteristic of every diet—you eventually “mess up,” and jump on that as an excuse to quit.

So now what do you do? You think, “I’ll never lose weight!”

BUT . . .

What about that friend you know who lost 40 pounds a few years ago and HASN’T gained it back? And she claims she didn’t even go on a diet. You know it must be possible. How did she do it?

Listen to learn how people who go the distance stay on track to lose weight and keep it off.

EP-14: Where are You in the Four Stages of Weight Loss? May 29, 2018

What do you think about being able to eat whatever you want AND ending overeating at the same time? Some people think these are two totally inconsistent things.

Some say, “If I ate whatever I wanted, I’d never stop eating!”

How you react depends on where you are along the weight loss path.

This week and next, the podcast focuses on the long and winding path of becoming a naturally thin person and losing the weight for good. If you think this isn’t important, I urge you to think again.

Because for me and many of my clients, understanding this was the difference between success and failure. It made all the difference.

It was a turning point.

There are four stages on the path to eating the way naturally slim people do. Actually, there are four stages of learning anything, and learning how to eat in a way that will allow you to enjoy the foods you love while losing weight requires you to learn a bunch of things.

One of my clients recently had a lightbulb moment about that. She realized that what I was teaching her wasn’t a diet, but rather, “I’m learning a new skill!” That helped her get into the right mindset for success.

That mindset is totally different from the diet mindset of, “I’m starting fresh Monday!”

How many times have you done that? Then you spend the weekend eating like there’s no tomorrow to prepare for the upcoming deprivation. And you stick with the new plan until you get sick of it or screw up, whichever comes first.

Then you toss in the towel and go back to eating the way you always have. Which means continuing to gain weight.

Which stage are you at now? Listen to figure out the answer!

EP- 13 Why Avoiding “Forbidden Foods” Keeps You From Losing Weight May 22, 2018

Do you have lists of foods you consider “bad” and “forbidden”?

Are you afraid to have certain foods in your house because you believe you can’t resist them?

Do you fear that if you allow yourself to eat these foods, you won’t be able to stop?

Would it surprise you if I told you that it is precisely because you forbid yourself from eating those foods that you can’t control yourself around them?

This sounds like you, this episode is for you!

To be able to trust yourself with any food, you have to change your mindset from one of scarcity to one of abundance.

Listen to Episode #13 to learn:

Why this approach to food and eating creates a mindset of deprivation and scarcity about food which causes you to not be in control.

Why adopting an abundance mindset puts you back in control of your decisions of what and how much to eat.

How to adopt an abundance mindset.

EP. 12 - Time to Ditch the Diet and the Diet Mentality May 15, 2018

You’ve probably read it a million times. Diets just don’t work. Only around 3% of dieters actually lose weight and keep it off! To put it another way, uncontroverted research PROVES that 97% of people who try dieting won’t lose any weight or will gain back whatever they lose within 2 years. Most gain even more weight.

Yet every day, ridiculous numbers of people start a new diet! You’ve heard the definition of insanity, right? Doing the same thing over and over, but expecting to get a different result.

So why is it so hard to give up the belief that you can become a thinner person and stay that way by dieting?

Is it the appeal of hoping for that one magical diet that will easily solve your weight problem? Kind of like a genie granting your wish and about as likely.

In Episode 12, you will learn:

What is a diet?

What’s so bad about diets?

Why your chances of permanently losing weight on a diet is almost nil. Hint: it’s not about you.

What you should do if you really want to lose the weight for good.

EP-11-Being Willing to Feel Some Discomfort May 08, 2018

Do you eat to avoid feeling negative emotions?

Have you ever considered what would happen if, instead of soothing yourself with food, you decided to feel that emotion that makes you uncomfortable?

What about those difficult situations in our lives that we can’t change?

If we don’t eat, what do we do to feel better?

In this podcast, we explore two kinds of discomfort:

The kind you get if you eat whenever you feel bad about something difficult in your life but you aren’t hungry. This causes the discomfort of gaining weight, your clothes getting tighter, your health possibly declining, and you feel bad about overeating or getting larger, or both.

The other kind is from feeling normal human emotions when we’re unhappy, stressed, frightened or any other difficult emotion without distracting ourselves with food.

Listen to learn how to stop eating in response to negative emotions so that you can lose excess weight and keep it off.

EP-10-Managing Your Thinking to End Emotional Eating May 01, 2018

Do you eat when you feel guilty?

Scared? Sad? Anxious? Stressed?

Whenever you want to eat, the first question to ask yourself is always,

Am I hungry?

If the answer is yes, go for it! Sit down and enjoy something you love.

The harder part is when the answer is no. You want to eat, but your body doesn’t need food yet. That’s what this podcast is about.

We’ll explore:

Why you want to eat when you aren’t hungry

Why eating doesn’t solve anything and can actually makes you feel worse

The steps to break the emotional eating habit

Don’t forget to sign up for access to my free Think Sheets that help you put into practice the ideas and tools you are learning in the podcast.

Sign up below!

LINKS:

Managing Your Thinking Think Sheet

Human emotions chart: http://humanemotionschart.com/

List of core desired feelings http://www.daniellelaporte.com/cdf/

Ep-9-Why You Don’t Need Willpower to Lose Weight Apr 24, 2018

In Episode 8, we talked about how, when we're born, our bodies are finely tuned to tell us when we need nourishment. Those of us who are overweight or even many people who aren’t mess up that natural intelligence.

I’m going to help you get yours back!

Every time you obey that urge to eat when you aren’t hungry, you are overeating. From your body’s perspective, it doesn’t matter whether you give your body too much food by eating for emotional reasons or just not stopping when you’re lightly full. Dumping the emotional eating habit will make all the difference if you have tried other methods of losing weight and not regaining it, but those haven’t given you permanent results.

And you don’t even need willpower.

Frankly, willpower is a crock when it comes to weight loss. Using willpower to lose weight simply isn’t sustainable. Forget about it.

Maybe you’re thinking, “WHAT is she talking about?”

Listen to Episode 9 to learn:

1. How willpower works

2. Why you don’t need willpower to lose weight, and

3. Why relying upon it as a weight loss tool is simple not sustainable.

Ep-8-The First Step Towards Ending Emotional Eating Apr 17, 2018

When you were a baby, you would get hungry and cry. Then your parents or caregivers fed you. That is how human hunger is supposed to work. You feel a physical sensation of hunger, which means your body needs fuel, and you eat. You stop when you aren’t physically hungry anymore. You give your body as much fuel as it needs and no more.

But how many of us actually still do that?

We’ve been so conditioned to use food to avoid dealing with negative feelings, and to try to fix things besides hunger.

When we use food to fix things it can’t, the result is that we overeat and gain weight.

Every overweight person I’ve ever known is an emotional eater. And lots of people who aren’t overweight do it too.

But I’ve got some good, exciting news for you. You can stop emotional eating.

I relearned how to eat in tune with my body’s physical hunger signals and lost a lot of weight, and I want to help you do that too! I want to help you transform from a person who struggles with overeating and being overweight into someone who doesn’t even want to overeat, doesn’t even like feeling too full, and is slimming down to her naturally healthy weight. Because you can do this!

Listen to Episode 9 to learn the first step towards ending emotional eating.

Ep-7-Becoming a Mindful Eater Apr 10, 2018

Does this sound familiar?

You start off Monday morning determined to eat better. You’re going to finally lose those extra pounds. You’re going to listen to your body. You’re not going to overeat.

By the end of the day, however, things didn’t go as planned. It’s not that you decided to give up or just not bother. You just weren’t paying attention.

Despite the best of intentions, the next thing you knew, you ate too much of that overstuffed hummus and veggie sandwich, then grabbed a handful from the candy bowl of peanut m&ms each time you went to the kitchen to refill your water bottle or to get a cup of coffee.

You really wanted to do better. What went wrong?

You didn’t focus on being mindful.

Mindful eating is the single most effective way to lose weight and keep it off, or to maintain a healthy weight throughout your life.

You don’t need to give up carbs, count calories or follow a restrictive diet.

Why do you distract yourself from that delicious food you love?

Learning how to eat mindfully is the single most important skill for losing weight and keeping it off.

Listen to learn how and why you should do it.

EP-6-Are You Ready to Lose Weight for Good? Apr 03, 2018

It seems that most women I know say they really want to lose some weight. That’s not just because I’m a weight coach, either. I’ve noticed it for a long time. Maybe they want to lose just a few pounds, or the “last 10.” Or maybe 50 or 100 pounds or more.

But thinking you want to lose weight and actually being ready to make it a priority in your life are two totally different things. Not everyone who wants to be lighter and healthier is ready to do the work and make the commitment to themselves. And that’s okay. We all get there in our own time.

Are you ready to lose the weight and your issues with food and eating for good? Really ready?

I created this podcast to lead you on what I hope will be your last weight loss journey. You see, I want to help you fix the problem that caused you to gain weight in the first place, not just lose weight. Fixing the cause is what you need to do to keep it off.

You can end your struggle with food and eating, and slim down to your naturally healthy weight. But learning how to do this is never a quick fix and it doesn’t work unless you’re ready.

Ready for what?

Listen to this week’s podcast for the six things you need to be ready to do.

Ep-5-The Four Different Ways of Eating Mar 26, 2018

If you’re a foodie, eating delicious food is a pretty important source of pleasure in your life. Food should be delicious, right?

No food should be totally off limits. You don’t need a snake in the Garden of Eden to tempt you when you tell yourself you “can’t” or “shouldn’t” eat certain foods. That just makes you want it more.

You want to both live to eat AND eat to live.

The road to making peace with food and being able to enjoy it without overeating requires us to acknowledge that food is both fuel for our bodies and a source of pleasure.

How do we find the right balance between eating healthy foods that fuel our bodies and eating those foods that may not have much, if any, nutritional value, but taste so darn good?

In Episode #5, you’ll learn about the four different ways we eat, and how you can use that knowledge to find a perfect balance in your eating.

You CAN lose weight without feeling deprived.

Ep-4-The Difference Between Head Hunger and Body Hunger Mar 20, 2018

Do you ever think things like:

There’s nothing to do. Let’s see what’s in the kitchen.

OR

I feel lonely. Some cookies will help me feel better.

Last week, when I discussed the Hunger Scale in Episode 3, I was talking about physical hunger. But what do those thoughts have to do with that?

So many people confuse their thoughts about wanting to eat with their body’s true hunger signals.

But here’s the thing.

If you want to lose weight and keep it off, it is really important to learn the different kinds of hungers.

For example, let’s say you just ate lunch, and are feeling full, but walk past a bakery. Delicious smells come wafting out. You look in the window and see all kinds of pastries. You want one!

What you are experiencing is “head hunger.”

Do you sometimes want to eat when you’re sad or bored? That’s another form of head hunger.

How can you tell the difference?

Listen to Episode #4 to learn how to distinguish between the different kinds of hunger, and the difference between wanting to eat and needing to eat.

LINKS:

Get a free copy of the Weight Loss for Foodies Credo, and start incorporating some of these ideas into your life.

Ep-3-The Scale You Need is the Hunger Scale Mar 19, 2018

I have a great tool to share with you use to determine when to start and stop eating. It’s called the Hunger Scale.

The hunger scale is about your body’s hunger levels. When your brain tells you it wants food but your body isn’t hungry, that’s what I call “head hunger.” We’ll talk more about head hunger and how to deal with it in Episode 4.

The hunger scale starts at number 1 which is ravenously hungry, and goes to number 10, which is really stuffed.

Learn how to use the Hunger Scale

In this episode, you’ll learn how to use the hunger scale to achieve your goal of losing weight and keeping it off.

So download a copy of the hunger scale below, and place it near where you eat. And listen to this episode so you can start using it and losing it!

LINKS:

HUNGER SCALE

14-day Freedom from Emotional Eating Challenge: http://bit.ly/FreeEmoEating

Ep-2-The Real Reason People Are Overweight Mar 08, 2018

When I was 50 pounds heavier, I believed that I didn’t eat that much. I didn’t think I ate more than the slim people I knew and I thought it was unfair that they were slim and I wasn’t.

Do you ever think that way?

One of the things I will do in this podcast is give you the facts. No BS. Just straight talk. Even when it is stuff you might not like to hear or believe. So you may think the next thing I have to tell you is bad news. It really isn’t.

The simple answer to the topic I’m discussing today is because they are overeating. If you are overweight, it is because you are eating more food than your body needs for fuel. But it isn’t that simple.

Learn about the two ways that people overeat.

Learn why people overeat.

And learn what you can do to instead.

LINKS:

http://sharibroder.com/freedom-from-emotional-eating-challenge/

EP-1-You CAN Be a Foodie and Lose Weight Mar 08, 2018

WELCOME! I’m so thrilled that you’ve joined me for the Weight Loss for Foodies podcast! This podcast is for you if you love good food, but you also care about your health and you want to look and feel good.

Diets Don’t Work, But This Does!

You’ve probably tried a bunch of diets, but you haven’t lost the weight you want to lose and kept it off. Maybe you feel like you’ve tried every diet there is! Maybe you feel like you simply can’t lose weight. But you absolutely can!

The reason you haven’t succeeded is not your fault. It is because you have tried to lose weight by dieting. And diets don’t work. You can’t succeed when you’re using the wrong tools. So I’m not going to teach you any diets.

But what I will teach you DOES work.

You’ll discover what’s causing you to be overweight, and you’ll learn great tools and strategies to fix the problem.

You’ll learn how to become one of those naturally slim people who goes to parties and restaurants, eats what she loves, but doesn’t overeat and gain weight.

You’ll lose weight using a sane approach that you can live with and that produces results that will last you for life!

The Weight Loss for Foodies Approach:

Stop by every week, you’ll learn a new skill or strategy to help you change your habits so that you lose weight without resorting to willpower. And over time, your extra weight will disappear and you will become one of those naturally thin people!

Because you live a busy life, the podcasts will be fairly short and easy to digest, about 10-15 minutes.

We’ll work on changing your eating habits so eventually, losing weight and keeping it off will be easy.

I’ll give you resources you can use to practice what you learn.

I’ll show you how to approach life with an outlook and mindset of abundance and joy!

So join me on this journey. Because losing weight is a journey. The path is winding, and no one does it perfectly, but you can make it to your goal!

What Do I Know?

I struggled with my weight for decades, since I was 13 years old. I’ve been down the diet road many times, too. On the rare occasion that I actually got near my goal, I ended up gaining all of the weight back. And then some.

Until I discovered that losing weight wasn’t so much about what I was eating, it was HOW and WHY I was eating. When I started changing how and why I ate, I lost weight relatively easily and have kept it off for years.

I was so thrilled when I learned how I could eat what I love, not overeat and not over-desire food, that I wanted to tell the world! I wanted to share it with every woman who has struggled like I did and help them get to this peaceful place where you can enjoy food but not be obsessed with it and use it to fix things it can’t fix.

So I decided to become a Weight Loss coach, and I work mostly with people who consider themselves foodies.

THIS REALLY DOES WORK! Give it a try and subscribe to this podcast in iTunes now.

What have you got to lose?

And there should be a link to the podcast so people can play it on the webpage.

LINKS:

Free 14-Day Freedom From Emotional Eating Challenge: http://sharibroder.com/freedom-from-emotional-eating-challenge/

Ditch the Diet Tribe Facebook group: https://www.facebook.com/groups/ditchthediettribe/

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