Weight Loss for Foodies podcast | Ditch the Diet and Lose Weight with Shari Broder (Shari Broder: Weight Loss Coach for Foodies: Certified Life Coach: End Emot)

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!

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.

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! 

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.

“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:

1. Who we are. We aren’t our thoughts. We’re the observers of our thoughts. 
2. 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.

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? 

1.   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!
2.   There are so many tempting foods around. How can I resist?
3.   I can’t waste this, so I’d better finish what is on my plate.
4.   After the holidays, I’ll go on a diet.
5.   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!

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.

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.

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/

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.

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!

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.

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.

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.

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.

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.

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.

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.

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/

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!

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.

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/

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

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

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.

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.

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.

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.

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

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!

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.

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.

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!

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.

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.

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.

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!

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.

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!

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.

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:

1. You eat at set times without even thinking about whether you’re hungry, like having lunch every day at noon, regardless of hunger.
2. You eat when you’re stressed, frustrated, lonely or sad.
3. 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!

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.

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.

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!

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!

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.  

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. 

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. 

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.

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!

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.

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.

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:

1.  some of the causes of boredom
2. who may be more prone to it
3. the real reason why you feel bored during the pandemic (it’s not what you think)
4. what can you do about it, AND
5. 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?

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.

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.

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.

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.

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.

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.

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: 

1. Whether Body Mass Index is a legitimate measure of a healthy weight;
2. What factors play into determining your weight;
3. What set point is and whether you can alter it; 
4. How dieting negatively affects your ability to change your weight; and
5. 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!

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.

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!

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

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.

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.

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.

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.

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.

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

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! 

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.

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!

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.

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.

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.

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.

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.

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.

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/

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!

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.

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.

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!

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.

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.

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.

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. 

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! 

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!

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?

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. 

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.

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.

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!

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