Tired of feeling broken every time you overeat? In this episode, I’m teaching you how to stop overeating without relying on willpower or another bullshit diet rule.

We’re talking about:

• Why you blackout eat in the kitchen when you’re not even hungry
• The “fuck it” moments that snowball into regret
• Late-night eating after a long-ass day
• And the sneaky “I deserve it” thoughts that keep you stuck

You’ll learn why these urges happen, what they really mean, and how to handle them without beating the shit out of yourself. Because you’re not broken. You don’t need fixing. You just need to finally understand what’s going on under the hood.

Listen now and start losing weight for the last time—the No BS way.

Get my FREE weightloss videos (The Secrets to How I Lost 100lbs):

www.nobsfreecourse.com

Hello, everybody. Welcome back. So today, I've got a special treat for you. This podcast is gonna be all about stopping at enough. And if you've been following me or listening to the podcast for a while, you know that stopping at enough is one of the main ways that I teach you how to lose weight. It always amazes me how when we have been dieting all of our lives that every diet turns off our natural ability to eat when we're hungry, to stop when we've had enough.

So I thought what I would do is give you some mini lessons that I teach inside my no BS weight loss program, all about stopping it enough because these are the lessons that my members have said have really helped them. So just a little backstory. When you're a member, every single day, I do something called Corinne three sixty five because my members like listening to me. They're like, if I just had you in my ear, if you could just come live with me, if you could just come kick my ass, slap that cookie right out my mouth, my life would be solved.

So this year, I made it my mission inside my program that every single day, there would be a five to seven minute lesson that would be like having me stand in your kitchen slapping the cookie out of your fucking mouth. So what you're getting today is a few episodes that are all centered around how do you stop eating out enough specifically when you're not hungry, but you're just kinda standing in the kitchen and you're eating? It's like that blackout eating. So you're gonna get a little lesson on that.

We're also gonna talk about when you are, got the urge to eat, and it feels like it comes out of nowhere. So very often, many people will tell me, I was just doing fine. And then all of a sudden, it was like my brain lit up like a Christmas tree going, food, food, food. I wanna eat right now.

And because it feels so urgent, they don't know what to do.

Then we're gonna also talk about stopping at enough when you have been good all day.

So many people tell me the biggest problem I have with stopping at enough is I do really good all day. And then at the end of the day, when I come home from work or when I'm sitting down to relax after I put my kids to bed, all of a sudden, it is like shit goes out the window.

Why am I doing that? And then the last big one that I think is going to be very helpful is I deserve it eating.

So many women tell me that they are overeating.

It is hard to stop it enough because the moment they start eating, they think, I want this. I deserve it. I've had a long day. And I will just tell you, when you listen to these episodes, you're not just gonna learn how to stop it enough, but you're really gonna learn why these phenomenons happen because so many people tell me, I feel very broken. I feel like something must be wrong with me. And I promise you, nothing's wrong with you.

You've got a human brain. It is behaving in one certain way. And when you learn how it's behaving and then how you change it, that is when weight loss gets so much easier. So sit back, enjoy these little comp this compilation of little crin three sixty fives, and I hope it helps you get more comfortable with stopping at enough.

Let's get one thing straight. You're not broken no BS women. You ain't lazy, no BS women. And you're not some lost ass cause who can't get your shit together.

We are no BS women. We are not these people. You know what we are? We are no BS women who are eating at night for a fucking reason, and it's our job to figure it out.

And that reason might not be hunger, but it sure as hell isn't because we suck.

No no BS woman sucks.

If you are sitting there thinking that, you need to go to Ask Coaches right now. You need to get your ass coached so you can step into your no BS woman identity so you can start stepping into feeling better, feeling proud, and making progress in your damn life. So most of the time when my women say, why do I keep doing this? Your brain jumps in with, because I ain't got no willpower, because I always been like this, because I always fail, because I'm broken.

Y'all, that is not the truth.

You wouldn't be a no BS woman if that shit was the truth. People who join my program are not broke ass souls. People who join my program are people who think for a hot second, I am not as broke as I think I am. This bitch makes sense. I want more of her vibe and energy. So your brain is just giving you some easy ass answer to a hard question.

Here's what's actually going on. Something in your life is uncomfortable right now. It could be stress, loneliness. Maybe you have long ass ass days, and you just want one thing in your life every single day that feels good. And food has become that fix because it works fast, because you've done it for a long time, and because it's the easiest way to feel better, even if it's not actually solving anything and keeping you overweight, we know that in the moment, when the Cheetos are going down, the dust is flying, it feels fucking good. And the reason why we keep doing it, you haven't figured out what the food is doing for you yet. It ain't because you're broken.

You just don't know how else to get some need met or to break the habit. That's it.

Your ass doesn't need fixing, but you do need understanding.

And this matters if you wanna lose weight because if you believe you're broken, you're gonna quit the second life gets hard. You'll keep telling yourself that you failed again. You'll stop looking for real answers to what's going on in your big, beautiful, one and only life.

But the women in no BS, the ones that have lost the weight and keep it off, you know what they are? They ain't perfect, but they are fucking willing to stop blaming themselves long enough to get really curious about what's going on under the surface.

They take the pauses.

They journal. They write in to ask coaches.

They catch triggers that they didn't see before. More importantly, though, they keep going.

They don't quit in a big ass blaming pity party.

They put on their big girl panties, and they get help from the coaches and the community so they can keep going.

So tonight, let's do what they do. I want you to either use your journal, your notes app, or wherever you feel comfortable to answer two simple questions.

What was I feeling before I overate?

Was I overwhelmed, bored, lonely, exhausted?

What was it? You hadn't been feeling something. Could be restless.

Just write it down.

And then second, what did I actually need that food was trying to solve? Relief, peace, connection, disconnection, a break?

And while you're at it, you can even ask a third powerful question.

What's one thing that I did this week that proves I am not broken. I am not weak. I am not lacking willpower or discipline.

We have got to make sure that we disprove those stupid fucking lies that your brain is offering you. Seriously.

Think about it. Did you pause at all before eating this week? Win.

Did you plan your food even a little? That's a win. Did you ask for help?

That's a win. Try something new? Win.

Notice a trigger you used to miss? Win. Those are things that prove you're not broken, that you are slowly but surely unwinding these eating habits.

So write it down. Remind your brain that you are making progress.

Even if your brain thinks it's not good enough or perfect, say, like, okay. Maybe it's not good enough or perfect for you, but that don't mean nothing's happening.

Because I promise you food is not our problem, y'all. The problem is thinking that we're broken and we're powerless when it comes to stopping our nighttime eating.

You're not broken.

You just haven't fully understood what's really going on yet. And with some time and some guessing and without shaming ourselves, we can start looking under the hood to figure out what the hell's going on.

That's how you make change. That's how you're gonna lose weight and keep it off for the rest of your life.

You know that moment when one thing goes off plan and your brain immediately says, fuck this. I already blew it. I might as well keep going. And it's just like that in that moment that you stop helping yourself. You stop caring. You eat more, and you tell yourself, I'll just get my shit together tomorrow.

The fuck it moment doesn't mean that you're weak or out of control. Fuck it moments mean you have a perfectionistic streak in you. It could also signal that when you make a mistake or you do something wrong, that your brain catastrophizes what that means.

You might think it means you'll never lose weight, gain five pounds, or screwed everything up. And the last thing a fuck it, eat could be signaling is a shitty relationship with yourself. When you make a mistake, you beat the shit out of yourself immediately.

So if any of this sounds like you and any of this is going on, then it's no surprise that you take a simple overeat and you turn it into a big ass deal.

You're simply mirroring the story your brain has crafted because what we believe is what we ultimately create in our life. Now the good news is this. Perfectionism can be broken. It's a way of thinking that can be changed by challenging your definitions in a journal or over and ask coaches.

Catastrophizing just needs to be heard and reasoned with instead of eaten over. And self talk is for sure fixable. All you gotta do is get good at hearing beatdowns and then lovingly tell yourself the new way that we speak to ourselves.

In all of these situations, you can use the ping pong exercise.

So think about your fuck it eats. What do you usually tell yourself that gets you to continue to eat? It will likely feel true. It will feel real and like you're just telling yourself, this is how it is.

Those kinds of thoughts are the sneakiest ones of all, and you want to unearth them because we must prove that something else is just as true as the little sneaky thoughts that you're thinking in the moment that gets you to take a mistake and blow it way out of proportion with a fuck it eat. Now it might feel true that you've messed up. But I wanna tell you, it's equally as true that eating more food isn't going to fix the mistake. It just numbs you out when it happens. So that's one ping pong thought.

It might feel true that you'll gain all the weight you lost back when you're catastrophizing.

But what's equally as true is that eating more will make the scale go up even more than a than one mistake.

And it might feel true to you that you're a failure who can't lose weight. That's another one of our glorious fuck it moment thoughts. But it's equally as true that you're trying to figure out what's going on, and eating more won't help you feel better about yourself.

So the next time that a fuck it moment's coming, you start hearing all the shit you normally tell yourself, the catastrophizing, the self loathing, the perfectionistic stuff. I want you to check-in with yourself. I do not want you to check out and eat. Checking in means you're gonna ask yourself, right now, what's the story my brain is telling me? And what else could be just as true that will actually help me? This is how we're going to stop letting one mistake snowball into a night that you regret and turning food into some type of punishment.

And you start becoming someone who keeps going even when things don't go perfectly.

That's how you're going to lose weight by becoming that person.

The person who keeps going when things don't go perfectly. You're not gonna lose weight by being perfect.

So but when you learn how to handle your imperfections without quitting on yourself, I promise you weight loss dramatically speeds up.

Do you ever feel like you've been so good all the day, and then all of a sudden it's like, I am. Here comes an urge.

It's like, here I am like the Kool Aid man busting through the wall.

And when you check-in with yourself, you're like, holy shit. My whole body is tight. It's been a rough day. I'm tired as all get out.

And that urge is so strong. It knew the exact moment to enter the room. All day long, you were going through your shit. All day long, you were busy, and your urge was just kinda standing in the corner like a little gremlin ready to come out and pounce at the moment your guard was let down.

Well, guess what?

That happens a lot to people.

And the reason why it happens is because urges build up usually when they hit us all of a sudden throughout the day.

And that's why it's really important for us to catch small stuff during the day that's just turning up the dial of tension and stress and exhaustion.

Because if we're not paying attention to the little things that are compounding all day long, by the time the evening hits, our brain is like, you're overwhelmed.

You better eat. This is now, like, five alarm fire. We gotta fix this. Now none of this happens because you lack discipline.

You ain't got no willpower at night. Somehow you're broken or that you're lazy. That is not why we are eating. We are eating because we've trained ourself to only notice our emotions and what's going on with us when they get so loud that your body treats them like the five alarm fire.

So most of your stress should not be showing up like a fucking meltdown in the evenings.

It there it's gonna sneak in in little ways like this.

During the day, your kid will ask you a question for the hundredth time, and you snap at them.

Maybe all day long, you've been clenching your jaw, and you don't even notice you're doing it.

That kind of stuff, snapping at people, wringing your hands, noticing, like, during the day.

Sometimes you I I don't know if y'all do this, but I do it a lot.

Sometimes during the day, I will notice. I feel like I'm out of breath, and I ain't doing nothing but working.

But my anxiety's up, my stress levels are up, and all of a sudden, I realized, like, I feel like I must be running a race.

That stuff is called your body's early warning system.

Your brain, though, is not used to checking in with your body.

It's only used to checking in when everything's quiet. So we have to train our body to look for the little ways when we are experiencing tension, stress, and triggers.

It is very similar to getting used to knowing your hunger cues and your enough cues. You also have body cues that will show you, oh my gosh. Here I am.

Like, it's just getting tenser and tenser and tenser. And if I don't start learning how to pay attention so I can relax my body a little bit, then I will have to work harder in the evenings to not eat.

So science shows us that when you ignore your low level stress all day, your cortisol just rises and rises and rises rises, and that will make cravings stronger and harder and faster as the day goes on. So your brain wants something that calms you down fast.

And so food becomes the easy, familiar, habitual answer because it's gonna work in the short term. We all know that food is a short term fix for our problems.

Now doesn't mean it's a good fix. Doesn't mean it solves our problems.

It It doesn't mean that we don't beat ourselves up after, and it doesn't mean it stumps all over our goals. But if your body's in a crisis, it's too tense, too worked up and stuff, your body is smart.

And your body loves you enough to get you out of a situation it feels like you can't tolerate.

But the earlier you catch the stress, the less power it's gonna have on you later in the day, And that's what we're gonna work on. We're not gonna wait until dinner to suddenly, like, fix our stress. We're not gonna wait until we're not gonna jack ourselves up all day long and then try to do four deep breaths before we walk into the door at night and wonder, I don't understand why this didn't fix all my urges.

We've got to build the skill of noticing what's happening and coming up for you throughout the day so that as you're I want you to imagine a dial.

When you wake up in the morning, it starts off on zero. I mean, before you even open your eyes, you're on a zero. And then as the day goes on, the dial just keeps turning up and up and up, and it gets louder and louder and louder.

And, eventually, it's gonna hurt your ears. You gotta turn it down.

We wanna get better at the dial being able to turn up and then you catching when it's getting a little bit too loud and you readjusting the dial back down some. We wanna get to where we can watch our dials.

So I want you to build the skill of noticing what's going on in your body all day long. I want you to look for clenched jaws. I want you looking for, when you are not breathing rhythmically. I want you to look for when you're fidgeting.

I want you to look for times when you just can't focus.

I want you to find out, like, what are my unique body cues that tell me I am getting stressed. I'm getting overwhelmed. I'm feeling these things. And then giving yourself some breathing, a quick break outside, run to the bathroom, run your hands under cold water, maybe go get, like, a glass of ice water, take a lap around your office if need be. I want you to find little short moments so that you're not going face down in food at night because all day long, you let the dial get turned up too much.

So you can also think about while you're looking for your body cues, you can also look for your thinking cues. I noticed I, like, start thinking about these things. I noticed this internal inner critic is running. How can I start getting really good at turning her down during the day?

And I will tell all of you, the more you get in tune with your body.

So, like, if your inner critic is going ham, the next time it does it, before you try to shut her down, do a body scan and say, like, is there somewhere in my body I start feeling it when my inner critic's going ham? That will give me an early warning sign that maybe my brain is too hard on me right now. Maybe my brain is catastrophizing. Maybe my brain is worrying.

A lot of times, it's hard to catch our thoughts, but we can catch body signals if we start looking for them. Your body cues are the early warning signs that something's coming, something's happening, and it gives you that opportunity to start taking care of yourself sooner so that you're not having to take your care of yourself with food when it's that five alarm fire.

So let's talk about one of the most common emotional eating thoughts that we have, and it's I deserve it. So let's say you've had a long day, and that to do list of yours never seen wait. It was like, I don't know where the fuck the end is on this thing, and not a soul in your life even said thank you. And now your brain is saying, oh my god, girl. Some leftover cake. You know what? Your ass deserves it.

Now listen. You do deserve something.

It ain't it, though. It ain't that cake.

It ain't a snack that you're gonna regret five minutes after the crumbs get dusted off your shirt.

Most of the time, when I hear women say, I deserve it, what they're really saying is, I just wanna be noticed.

I just want somebody in this fucking world to care how hard I'm working.

I just wanna break.

I just need some relief.

That's what we're really saying. And instead of being honest about what we want and what we think we deserve, we settle for a few bites of some leftover cake from somebody's birthday over the weekend.

And it doesn't even feel good once it's gone.

You don't feel super deserving. Now you feel undeserving because you fucked up your plan that you swore to god on Monday you weren't gonna break.

So here's what I want you to try the next time, oh, I deserve it comes flying in like the monkeys in the wizard of Oz.

I do not want you to shut it down.

I want I do not want you to tell yourself, oh, there's that dumb thought. Oh my god. There's that that thing I say. I don't want you getting all shitty about it.

Instead, we're gonna get curious.

I want you to ask.

When I say I deserve it, what does it really mean?

Because it ain't the food.

I deserve what in this moment?

A break, relief, whatever it is.

Ask yourself what would actually feel good that has nothing to do with food in this moment?

What would really feel like I am solving the I deserve it problem?

And sometimes we just wanna spend some time each day. If I deserve it is a big one for you, then it's really important for you to become one of them weirdo journalers like Corinne.

And you need to start asking yourself, what do I really deserve in my life?

How much deserving talk did I do today for me?

Because you might realize you are looking for things like peace and quiet, an uninterrupted nap, someone to listen to you, permission to not do every little thing that you think you're supposed to be doing in your life.

Maybe you just wanna go for a fucking quiet walk for ten minutes where nobody needs your ass.

That is the stuff that actually feels like I deserve this.

This is what I want more of in my life because I'm pretty fucking tired of trying to do it with just food.

If you want some help figuring out how to start giving yourself more than just stale cake that's leftover because you were good today.

I promise you food is not the reward you need. It's just the only thing that you've been giving yourself because you haven't been telling yourself what you really need.