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

EP. #147: 4 Steps for Managing Emotional Triggers

May 25, 2021 06:00 - 18 minutes - 8.88 MB

Do you ever feel like you’re sucked back emotionally to a time when something painful happened to you? All of those same painful feelings start flooding you again, like it was just yesterday? Or perhaps there is someone in your life who drives you nuts with their insensitive behavior or comments, and every time you see them, you feel these familiar uncomfortable feelings. What you’re experiencing are emotional triggers. What happens when you’re triggered is that you’re reminded o...

Ep. 146: Guided Emotional Eating Meditation

May 11, 2021 06:00 - 15 minutes - 7.6 MB

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 unco...

Are You a Sneaky Eater?

April 27, 2021 06:00 - 17 minutes - 8.69 MB

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 a...

How Practicing Equanimity Can Stop Emotional Eating

April 13, 2021 06:00 - 15 minutes - 7.86 MB

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...

The Good and Bad Sides of Feeling Guilty

March 30, 2021 06:00 - 19 minutes - 9.63 MB

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 y...

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

March 16, 2021 06:00 - 15 minutes - 7.21 MB

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 fulfi...

Ep. #141: Be Willing to Fail and Learn from Your Mistakes

March 02, 2021 07:00 - 10 minutes - 5.12 MB

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 ...

EP. #140: How Drinking Alcohol Affects Your Weight

February 16, 2021 07:00 - 14 minutes - 6.97 MB

How does drinking affect your weight? Can you drink and still lose weight? If so, how much? SPOILER ALERT: You don’t have to give up alcohol to lose weight. But if you drink regularly, it could make being a healthy weight more difficult. How booze affects your weight depends on many things, including what you drink, how much you drink, how often you drink, and what you eat when you’re drinking. Listen to this episode to learn how booze affects your body (aside from the obvious!) ...

EP. #139: What Should I Drink?

February 02, 2021 07:00 - 20 minutes - 9.68 MB

If you want to lose weight, what should you drink? What beverages should you avoid? How does alcohol fit in? This episode focuses on nonalcoholic drinks, and I’ll cover alcohol in the next episode. When deciding what to drink, it’s your total consumption of foods and beverages that will affect whether you gain weight, lose it or stay the same. Most beverages contain energy, often in the form of sugar, and your body will use it for energy before it uses the food you’ve consumed....

Why Emotional Intelligence is a Great Weight Loss Tool

January 19, 2021 07:00 - 19 minutes - 8.98 MB

If you’re an emotional eater, it may be because you haven’t learned a better, healthier way to manage your emotions. Were you taught to suppress your emotions from an early age? Many people ultimately spend years in therapy undoing the damage from suppressing their emotions! Do you suppress your emotions, then feel bad about yourself BECAUSE you have these normal emotions? The reality is that our emotions are our body’s way of giving us important information. As noted author of The La...

Focus on Making Better Health, Not Weight Loss, Your Goal

January 05, 2021 07:00 - 14 minutes - 6.97 MB

Happy New Year! It’s that time of year when many people have made New Year’s resolutions to lose weight. It won’t come as a surprise to you that most of them won’t succeed, and will quickly abandon their resolutions. Maybe that even sounds familiar. While it’s a great idea to set health goals for yourself, I don’t think it’s a good idea to set a weight number goal. Some people have health conditions that are improved by losing weight. Others just want to feel more comfortable in thei...

Special Announcement--Free 7-Day Challenge-Starts Jan 4th

December 30, 2020 17:13 - 1 minute - 1.16 MB

Are you ready to make 2021 the year you ditch dieting for good and become that person who can eat whatever you love without overeating while dropping down to your comfortable weight? The first step is to free yourself from our sick diet culture and reboot your food and eating mindset. Join my Free 7-Day Change Your Food & Eating Mindset Challenge and feel the liberation that comes with eating in tune with your body's signals, ending food obsession and really enjoying your life. It starts Jan...

4 Steps to Stop Rewarding Yourself with Food

December 22, 2020 07:00 - 15 minutes - 7.51 MB

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...

8 Ways that Your Brain Fools You

December 08, 2020 07:00 - 13 minutes - 6.15 MB

How often do you think the same negative thoughts about yourself or your life? Have you ever thought about how those thoughts trip you up? The thing is that most of those thoughts simply aren’t true! This distorted information that your brain thinks has a name: Cognitive bias. Cognitive biases are errors in how you think. They are when you have unrealistic or inaccurate explanations for what’s going on in your life that lead you to make wrong assumptions or conclusions. Those...

Setbacks are Bruises, Not Tattoos

November 24, 2020 07:00 - 11 minutes - 5.41 MB

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, espec...

5 Steps to Change Your Habits

November 10, 2020 07:00 - 18 minutes - 8.5 MB

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 o...

Time to Reject the Culture of Thinness

October 27, 2020 05:00 - 17 minutes - 7.95 MB

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 magazi...

What's wrong with words like overweight or obese?

October 13, 2020 06:00 - 18 minutes - 8.47 MB

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 ofte...

Why Changing Your Diet Won't Give You the Results You Want

October 06, 2020 06:00 - 12 minutes - 5.68 MB

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...

How Complaining Can Be Good for You

September 29, 2020 06:00 - 9 minutes - 4.6 MB

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? ...

Lots of Exciting News

August 26, 2020 19:41 - 3 minutes - 2.82 MB

Hello! I’ve got a lot of exciting news to share with you! 1. Free Kicking the Emotional Eating Habit for Good! workshop on Friday, August 28th at 1 pm Eastern. Grab your spot now at the link in the shownotes on sharibroder.com for Episodes 127 and 128, or at http://bit.ly/EndEmoEating 2. On Friday, August 28th, the doors are opening for the Weight Loss for Foodies group coaching program. Check https://bit.ly/Weight-Loss-Foodies for more information about the program and save $101 off t...

Who You Are is Much More Important Than What Your Body Looks Like

August 25, 2020 06:00 - 18 minutes - 8.81 MB

Who are some of the people you admire most? They can be people you know personally, or people in the public eye, like celebrities, thought leaders, or artists. Anyone. Now think about what you admire most about each one. How many of them did you say, “their body?” Although I admire many people, what their body looks like does not make it near the top of my list for anyone on it. When I think of these people, I don’t think about what their bodies look like. I think about who ...

Why You Need Self-Compassion to Lose Weight

August 18, 2020 06:00 - 19 minutes - 8.94 MB

You can’t hate yourself thin. To the contrary, if you want to succeed at losing weight and keeping it off, you must start with a positive body image and be compassionate towards yourself. Maybe you’re thinking, “how can I feel positively about this body? If I felt positively about it, I wouldn’t want to lose weight.” You can accept your body and feel positively about it, and still want to improve it. Truth: losing weight doesn’t mean you’ll have a good body image. That’s becaus...

Why Ending Emotional Eating is a Game Changer

August 11, 2020 04:30 - 15 minutes - 8.6 MB

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 ...

The Number One Barrier to Weight Loss

August 04, 2020 06:00 - 13 minutes - 6.15 MB

Do you eat in response to your body’s hunger signals? Or do you eat routinely when you aren’t hungry? Hmmm. Hunger. Have you checked in with yours lately? Here are some examples of eating when you aren’t hungry: You eat at set times without even thinking about whether you’re hungry, like having lunch every day at noon, regardless of hunger. You eat when you’re stressed, frustrated, lonely or sad. You eat out of habit, like at the movie theater or while watching TV after dinner. ...

Commitment, Persistence and Consistency are the Keys to Success

July 28, 2020 06:00 - 14 minutes - 6.66 MB

Are you merely consuming content about weight loss, or are you actually doing the work? “No great achievement is possible without persistent work.” Those words of Bertrand Russell are applicable to changing your eating habits, achieving food freedom and reaching your healthy weight. Sure, you can listen to a podcast episode once and hear me explain how to manage your emotions so that you don’t eat when you aren’t hungry. You can know how to manage your thinking. But if, when you ge...

Detox Your Mind of Thoughts That Weigh You Down

July 14, 2020 06:00 - 16 minutes - 7.81 MB

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, regar...

6 Steps for Getting Back on Track After Backsliding

July 07, 2020 06:00 - 13 minutes - 6.48 MB

You’ve made a bunch of changes to your eating habits. You’re listening to your body, eating when you’re hungry, stopping when lightly full. Eating consciously without distractions. You’ve stuck with it for weeks or even a few months or years. You’ve lost weight, feel great, and discovered the liberating feeling of eating in tune with your body’s signals. Then something throws you off course. Maybe it’s something big like the Pandemic. Or something more usual, like the occasi...

What Are You REALLY Hungry For?

June 30, 2020 06:00 - 20 minutes - 9.45 MB

How often do you choose to eat for a reason that has nothing whatsoever to do with whether your body is physically hungry? Maybe you want to eat because a certain food looks or smells good. Or because you’re worried about whether you can pay your bills. Or because you’re lonely, or are having difficulties with your spouse or partner. Maybe it’s to reward yourself for working too hard. Perhaps you’re in that hamster wheel of seeking pleasure from food, then feeling miserable becau...

How to Move Your Emotions

June 23, 2020 06:00 - 14 minutes - 6.68 MB

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. ...

Why It's So Hard to Lose Weight

June 16, 2020 06:00 - 16 minutes - 7.85 MB

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...

Coming Home to Your Body

June 09, 2020 06:00 - 16 minutes - 7.85 MB

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 wh...

The Magic of Changing Just One Thing!

May 26, 2020 06:00 - 14 minutes - 6.85 MB

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 overeat...

How to Help Your Kids Have a Healthy Relationship with Food

May 19, 2020 06:00 - 22 minutes - 10.6 MB

Approximately 91 percent of women report that they are dissatisfied with their bodies. This body dissatisfaction starts early because half of teenage girls and a quarter of teenage boys report being dissatisfied with THEIR bodies. Pretty alarming and sad stats, huh? This is contagious. How we approach food, eating and our weight gets passed onto our kids. That’s why it’s so important for you to have a peaceful, sane relationship with food. Even if you’re a work in progress on that...

Managing the Voice Inside Your Head

May 12, 2020 06:00 - 17 minutes - 8.15 MB

Do you have a voice inside your head that can be really negative at times? Does it diss you about all kinds of things? Tell you that you suck? You’re a failure? You can’t do whatever? We all have that voice to some degree, some of us a lot worse than others. We all experience it a little differently. Maybe your voice that tells you that you will never be able to lose weight because you’ve failed so many times before. Whatever it’s saying, It's that voice that holds yo...

How Do I Know What My Body Wants to Eat?

May 05, 2020 06:00 - 17 minutes - 8.3 MB

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...

How to Overcome Resistance--Part II

April 28, 2020 06:00 - 23 minutes - 11 MB

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...

4 Ways to Manage Boredom Without Eating

April 21, 2020 06:00 - 18 minutes - 8.8 MB

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 no...

How to Overcome Resistance-Part I – Mindset

April 14, 2020 06:00 - 16 minutes - 7.61 MB

Do you hate change, or do you easily go with the flow? Do you find yourself resisting implementing even small shifts in how you eat? Some of my clients are happy to make the changes I believe are necessary to have a healthy, peaceful relationship with food and eating, and others are resistant to changing what they’re doing. The problem is that when you keep doing what you’ve always done, you get the results you always got. If you want to lose weight, you won’t get there by doing what...

5 Steps to Transform Your Relationship with Food (or anything else!)

April 07, 2020 06:00 - 14 minutes - 6.72 MB

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...

7 Ways That I Manage Pandemic Anxiety

March 31, 2020 06:00 - 15 minutes - 7.16 MB

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 facin...

Why Comfort Eating Actually Creates More Discomfort

March 24, 2020 06:00 - 15 minutes - 7.44 MB

When I recently asked members of my Weight Loss for Foodies group what they considered their biggest challenge to permanently losing weight, most of them said that they eat for comfort. Think about the term “comfort eating.” Because it really is a misnomer. We all know what it means. You may have visions of bowls of gooey mac and cheese or pizza, or a pile of french fries or a dish of warm apple pie with ice cream. Mashed potatoes. Spaghetti and meatballs. A bowl of chicken soup with m...

Are You Choosing Between Losing Weight and Being Happy?

March 17, 2020 06:00 - 16 minutes - 7.58 MB

This is the second anniversary of the Weight Loss for Foodies podcast! I’ve had a blast doing it, and what really makes it worth it is the most amazing feedback I’ve gotten from you. Things like, “Thanks for all the great stuff you share on the podcasts. I’m already fitting into clothes I have not fit into for five or six years. I have lost 20 pounds.” What my listeners and students love the most about incorporating the Weight Loss for Foodies approach into their lives is that they ...

6 Reasons Why Food Controls You and How to Change That

March 10, 2020 06:00 - 16 minutes - 7.69 MB

Do you often think that food controls you? Feel like you have no self-control? Like there’s some gremlin inside you screaming for food, and you’re helpless to do anything besides give in? There are six things that might be causing this. The good news is that they don’t include that you have no willpower or that you have a food addiction. Listen to learn how many of these are applicable to you, and what you can do to become the boss of food again.

Should You Keep a Food Journal?

March 03, 2020 07:00 - 11 minutes - 5.56 MB

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 grea...

Guided Mindful Eating Meditation Exercise

February 25, 2020 07:00 - 11 minutes - 5.51 MB

This week’s podcast is different from the usual format. It’s a guided mindful eating practice. There is no theme music. To do this guided practice, you will need to be hungry and have something available to eat. Make sure it is a food you enjoy. It can be a cookie, piece of fruit, piece of chocolate, a few nuts, raisins, or some popcorn. Something like that. Do it sitting down at a table where you have no distractions. Turn off the TV, keep your smart phone out of reach. It is ...

What is Conscious Eating?

February 18, 2020 07:00 - 12 minutes - 5.82 MB

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 ...

What’s Your Eating Style?

February 11, 2020 07:00 - 12 minutes - 5.68 MB

What’s your eating style? Not sure what I’m talking about? Although it seems like we try to categorize everything these days, it’s useful to know your eating styles. It can help you be more aware of how you relate to food so that you can make positive changes and become a liberated conscious eater. I explain what it means to be a liberated conscious eater in this episode. There are four separate styles of unconscious eaters, and five other styles of eaters. Listen to learn the nine...

How to Really Enjoy Food While Traveling Without Gaining Weight

February 04, 2020 07:00 - 13 minutes - 6.25 MB

Nowadays, we’re traveling more often, and not just when we take a summer vacation. We travel for business. We travel to visit friends and family who are scattered across the country and around the world. We travel for so many reasons. When you travel, how do you eat? Do you eat differently than you do at home? Do you eat like it may be your last meal? Do you gain weight when you travel? Listen for some tips on how you can go on a trip, even to the most amazing food cities, a...

Your Top 3 Most Popular Topics!

January 28, 2020 07:00 - 15 minutes - 7.06 MB

100 Episodes! Thank you so much for listening! If you’ve struggled with food, eating and your weight, you know that there’s so much more to transitioning from a dysfunctional relationship with food and eating to a peaceful, healthy relationship. I hope you have found the information here helpful in moving you in that direction. Since I started this podcast, I’ve discussed a wide variety of subjects. Today, I’m going to review three that are the most popular with listeners. Those are: ...