What To Do After You've Blown It (Instead of Waiting Till Monday)

The overeat was never what kept the weight on you. What keeps you stuck is what you do after — when one slip turns into a written-off day, then a written-off weekend, then a Monday that never actually comes.

Corinne Crabtree teaches a simple four-step method called STOP to keep one bad meal from costing you three days.

One Overeat Doesn't Ruin Anything

You can have a couple of cookies and still lose weight just fine. One overeat doesn't keep weight on you.

What stalls weight loss is what happens next — when you decide you've already blown it and keep eating for hours or days because you're waiting to "start over." The slip is small. The waiting is what does the damage.

The STOP Method

Run these four steps the moment you realize you've overeaten, so one mistake stays one mistake. The goal is getting back to normal fast — not punishing yourself back onto a plan.

S — Silence Your Inner Critic

The mean voice shows up the second you slip: "Here we go again. You'll never get this. You ruined everything."

That voice isn't the brakes — it's the gas. Put your hand over your heart, take two or three deep breaths, and say, "I hear you, and I knew you were coming." You're not arguing with the voice or hating it. You're calming your body so you can think.

T — Take the Temperature Down

Tell yourself the truth: "I didn't mess up. I got a signal that I needed something in that moment."

An overeat is information, not proof you're broken. Calming down and reframing it as a signal — instead of a failure — is what keeps you from spiraling into eating more.

O — Eat Like It's an Ordinary Day

At your next real hunger, eat the way you would on any normal day, like nothing happened. No skipping the next meal. No eating light all day. No extra workout to "burn it off."

Punishing yourself for an overeat is exactly what sets up the next one — a hungry, scared body overeats. Get back to ordinary as fast as you can.

P — Pull Out the Lesson

Ask one question: "What's one thing I can learn from this for next time?"

Maybe you skipped lunch and walked into the evening starving. Maybe the only break you got all day was standing at the counter eating. Give yourself one honest answer, and then you're done.

An overeat is a signal that something deeper is going on — and about 70% of the time, that something is emotional eating.

Don't Try to "Make Up" For It

Eating light, skipping meals, or working out extra to compensate for an overeat backfires every time. It leaves your body hungrier and more scared about food, which just sets up the next blowout. Eat like an ordinary day at your next real hunger — don't try to balance the books.

Stop Waiting for Monday

Waiting for Monday assumes a fresh, motivated version of you is on her way to take over. She isn't coming.

The only woman who loses the weight is the one sitting there right now — full and frustrated — deciding what she does at her very next meal. Not a perfect Monday version who never shows up.

The STOP Method Gets You Back on Track — But It's Not the Whole Fix

STOP gets you moving again fast, but it doesn't fix why you keep ending up there in the first place. The deeper reasons — being overwhelmed, people-pleasing all day, under-eating so you binge at night — are the real engine behind repeated overeating. Finding and fixing those reasons is where the lasting change happens.

Want help figuring out the deeper reasons you keep overeating? That's the work Corinne Crabtree does with women inside No BS Weightloss. Get on the waitlist at www.nobsweightloss.com/waitlist.

All right, welcome back.

Today, we're going to talk about what to do after you've blown your damn diet.

So let's just imagine that you've eaten something that you didn't plan. Maybe you were walking through the kitchen and saw some cookies. The next thing you know, you grabbed a few like the Cookie Monster.

Let's say that your partner made a delicious chicken and biscuit dinner, and it tasted so good. Next thing you know, you're going back for seconds.

Or maybe you're eating your face off every single night after doing good all day long. But the second the kids and everybody goes to bed, you are eating as if there's no tomorrow because you're tired and you just deserve a break.

This is what I want to talk about today because these are very normal things. Again, these things are very normal, and they happen whenever you are trying to lose weight. They're not a problem. The problem is when you make these very common things a fucking catastrophe.

Women be acting like these things are never supposed to happen, that the second you start a diet, suddenly you're supposed to be perfect. And then you tell yourself that when these things happen, they mean that you're bad, that you're off track, that you've blown it, that you're never going to be able to lose weight.

And if I had to guess, deep down, if you're relating to any of this shit, what you really believe is that something must be wrong with you because you know better, because you're on a diet, because you've got a thousand good reasons why you want to lose weight.

So it's really important we talk about this today because I am here to tell you that these moments where you eat something you shouldn't, where you eat too much, where you feel like you've blown it, they are not bad.

I need you to start thinking that these are expected, that these are normal things that are supposed to happen so you can figure out why they're happening.

And it ain't because you're lazy, broken, or lacking the willpower. Get that shit out of your mind right now.

Because if you will stop for a hot second thinking that they're bad and start thinking that they're normal, then we get to do something about it.

When you're stuck only thinking that all this behavior is terrible, that it's just you fucking up, that it just means you can't lose weight, what do you do next?

The second you feel like you've messed up, the next thing you know, you are eating more food. And you might do dumb shit like I did all my life. You probably try to get shit out of your system. You overeat over overeats.

I can't tell you how many times I told myself, I'm just going to eat the rest of the Lorna Doones so I can get these things out of my system. And I just won't buy them again. I was never going to want to eat them again or try one more time.

Not one damn time did I ever eat a whole sleeve of Lorna Doones, and it was suddenly out of my system for the rest of my life. The only thing that ever happened was I felt like shit.

Then the next time I was around those cookies, guess what I was doing? Buying them at the grocery store, eating the rest of them, and trying to get them out of my system again.

I'm going to be honest with you. Sometimes I did worse than that.

Let's say that I ate all those Lorna Doones that night. If it was a Thursday, that meant I wasn't going to even bother trying to do better until Monday.

It really depended on when I fucked up, and that was going to determine how long I was going to last.

So let's say it was a Thursday. Well, I was definitely going to wait until Monday. Let's say it was a Tuesday. Well, I usually would start over on Wednesday morning.

But God forbid that I would fuck up on, say, the 22nd of the month. Next thing you know, that meant I couldn't start again until the first of the month.

You see, I want to tell you something shocking, and I really want you to pay attention when I say this.

Most women think that when they overeat, that's why they can't lose weight. And that is not why you can't lose weight.

Doing stupid shit like I did is why you can't lose weight.

You don't have to stop making mistakes to lose weight, but you damn sure can't sit around and eat like a complete jackass for hours at a time and days at a time and expect to lose weight.

I am telling you right now, that is bogus bullshit.

I always tell my clients, the first thing we're going to do is we are going to fix overeating over overeating.

Let me say that again.

You taking one mistake and then eating like an ass clown over it.

I can't tell you how many women, including myself, ended up losing weight when we just quit doing that bullshit.

One of the reasons is because very often, you can have a couple of cookies and lose weight just fine.

If you eat two Lorna Doones, feel like you fucked up, shouldn't have done it, screwed up, and then you eat a whole sleeve, well, that turns into the next day eating like a jackass too.

Well, no shit, Sherlock. You ain't going to lose some weight doing shenanigans like that.

Now, the other and probably more important reason why women tend to lose weight is that when you are someone who can look at the reasons why you actually overate, not the I'm broken, something's wrong with me shit, I'm a shit show reasons, all of that mess, that is just some self-loathing.

And when you look beneath and you stop saying all that stuff, you can figure out one simple thing.

Okay, in the moment, what did I really need deep down?

When you start answering those deeper need things, you start getting a roadmap of, oh my gosh, these are the real reasons why I eat too much. These are the real reasons why sometimes I eat when I say I won't.

So for example, if you ask yourself what you really needed in the moment that you ate, and that overeat was because your boss gave you some extra work, you can ask yourself, what did I really need when my boss handed me some extra work?

Sometimes we need to tell ourselves, I'm super capable of this. My boss gives me work because I'm good at what I do.

Because if you ask what you really needed, and in that moment, you felt stressed and overwhelmed because you're sitting there thinking, oh my God, I'll never get this done. I don't know why my boss always gives this to me.

Then you can really see, I know exactly what I need in those moments. I need some fucking encouragement from myself.

And this happens a lot. This is just one little example.

This is why it's so important that you work with someone when you're losing weight on the deeper things that are going on.

Because I'm often coaching my clients and they bring this problem to me. A lot of them are stress eaters. They're stress eaters over feeling overwhelmed and stressed at work.

And they often tell me, especially my nurses and my teachers, that they get so much work dumped on them. They think that what they need is less work.

And very often when I ask them, how much of your work are you routinely not getting done? And where have you got so much work that it is impossible to do? You miss the deadlines. You have to go back to your boss and say, I just couldn't do the things.

Very rarely do they ever tell me, all the time, Corinne. I'm all the time marching into my boss's office saying, well, whatever you think about me is right. I'm a failure, and I can't do half the shit you tell me to.

Almost always, women tell me, I mean, I get things done, Corinne. It's just hard.

And I always tell them, you know what's fucking hard? It's hard to do things when you feel inept. It's hard to do things when you feel like you're on the brink of fucking up.

I always say, if you have a history of getting things done, if you have a history of a boss who trusts you to do things and that's why they give you the things, why are you stressing yourself out over it instead of championing yourself?

You see, very often our eating has nothing to do with actual stress or actual overwhelm. It has more to do with what we call those self-inflicted wounds.

And when you can start asking yourself, what's really going on here? What do I really need?

Very often, you can see so many places in your life where you can fix things without having to fix anything other than your fucking perception in the moment and how you talk to yourself.

When you do that, you will eventually not overeat as much.

So losing weight, I don't care what fucking plan you're following. I don't care if it's mine. I don't care if it's keto. I don't care if it's Weight Watchers.

Every single person is going to offer you some type of plan. And that plan is only going to be as good as your self-talk. It's only going to work when you are someone who can end their emotional eating or who can find their emotional eating.

And that's where overeats come into play.

When we eat something that's not on our plan or we eat too much food, I want you to start thinking about that as a signal.

I tell my clients overeating is a signal that something deeper is probably going on.

Now, every now and then, it's just a habit. And every now and then, it's mindless. But I know after helping thousands of women lose weight that 70% of overeating always comes down to emotional overeating.

And we eat for a lot of reasons. I have a really good podcast on this called The 9 Types of Overeating that you can listen to, and I'll put the link in the show notes.

But what I want to do today is help you fix the first thing that will help you lose weight. And that is stop overeating about your overeats.

I have named that method the STOP method because we're going to stop the overeating.

The first thing is the S.

I'm going to give this to you. I just want you to think about this in two parts.

Number one is please stop overeating over the overeats. Just tell yourself right now, that is some dumb fucking shit. And the only reason why I would ever overeat over an overeat is because I must be catastrophizing. I must be making this a way bigger deal than it really is.

And then if you can get to that place, you'll be able to use the STOP method to help you figure out some of the overeats.

All right. So let's go through it.

The first thing is the S, and the S stands for you got to silence that inner asshole, girl.

And you know the voice I mean. It is the voice that comes in the second you fuck up.

Well, here we go again. See, you're never going to get this. You were doing so good, and you just ruined everything. Oh my God, Little Miss Drama.

We start asking ourselves, what's wrong with me? Why can't I just eat like everybody else? Why can't I just do things I say I'm going to do?

Now look, we all have that inner asshole that comes flying in in the moment that we've messed up. And she just berates us like fucking Mommy Dearest.

Now, sometimes women believe that they need that voice in order to do better.

And I'm going to ask you this. How many times have you beat the shit out of yourself over messing up, and the next thing you knew, you were highly successful and you solved all of your problems?

Usually what I say is, if you beat the shit out of yourself long enough, you're going to quit whatever you're doing simply to get away from you.

So the way to silence it is this.

You're just going to put your hand over your damn heart. I know it feels woo, but you need to do it. And you're going to take two to three really deep, slow breaths.

And you're going to tell yourself, inner asshole, I hear you. And I knew you were coming.

Now, I don't care what she's saying to you. You're just going to say, inner asshole, I hear you. And I knew you were coming.

We ain't yelling and berating her. We're not telling her she shouldn't be there. We're not going to think we're broken because we have an inner asshole, because we all do. Trust me, everybody's got one. We all come out of the box with one.

And we're not going to be surprised at this voice. We're not going to hate on this voice. We're not going to argue with her. We're not going to do any of those shenanigans because all that does is emotionally exhaust your ass.

We're just simply going to put our hand over our heart, take a couple of good deep breaths, and say, inner asshole, I hear you. I knew you were coming.

That right there is going to calm you down just a bit. What it's going to do is put a little space between the inner asshole and step number two.

Step number two is where we are going to take the temperature down. That is what the T stands for.

And this is really simple. I just want you to tell yourself, I didn't mess up, but I did get a signal that I needed something in that moment.

And what this does is it helps you get clarity over what's really happening.

I really needed something else.

I promise you that overeating is always a signal that you need something. And the more you get good at finding out those real needs over time, the urges to overeat will go down because nothing is triggering them.

And you start feeling better in your life because you're actually giving yourself what you need instead of giving yourself another bag of chips with a glass of wine.

Now I'm going to warn you, when you start doing this process, it's going to feel weird as fuck. And we're only halfway through it.

I always tell my clients another powerful thought. When it starts to feel strange, when it starts to feel fake and all that shit, when your brain starts to say things like, this isn't going to work. I don't know why you're doing this.

You just say, it's not hard. It's just different. It's not weird. It's just different.

You're not used to doing this. It's not going to feel natural at first. It's probably going to feel fake. It's probably going to feel like it's not going to work.

But trust me, what doesn't work is what your ass has been doing over and over again, or you wouldn't be listening to this fucking podcast, okay?

So far, what we've done is we've silenced our inner asshole and we've taken the temperature down, all while making a big golden promise that we are no longer eating over overeats, okay?

Those two steps are really important because if your mind's not right, you are just going to do what you always do, which is going back to eat more.

Now, in step three, we're going to eat like it's an ordinary day. That is the O, ordinary day.

That means if you ate a sleeve of Lorna Doones and it was three o'clock in the afternoon, and you get hungry for dinner, guess what you're going to do? We're going to eat an ordinary dinner. We're going to get back to ordinary, what it would be if you were following your plan as if nothing fucking happened.

I want you to make a choice as if nothing happened.

That means we're not going to be sitting around starving ourselves trying to make up for shit. We're not going to exercise more tomorrow trying to make up for shit. We're not going to eat light all day the next day because we ate like shit the day before.

And we're definitely not going to eat our faces off because we ate our face off. We're not doing that stuff anymore.

As I always say inside No BS to all my ladies, we don't eat like shit, talk like shit to ourselves, or take shit from other people.

And when it comes to overeats, overeating over an overeat falls into two of those. Because when you only talk like shit to yourself because you ate some shit you think is wrong, you're definitely breaking our creed.

You see, you got to train your brain that these overeats are not catastrophes. And the way your brain learns they're a catastrophe is when you eat as if it is a catastrophe.

If we break the habit of overeating over an overeat, we start teaching our mind that the new habit is to get back to ordinary eating as soon as fucking possible.

And it does not matter if you ate a little bit extra or if you ate the whole Golden Corral buffet as if they were going to get ready to close and you needed to get yours in before they did.

It does not matter how big or small these overeats are. If you get hungry, you've got to teach yourself that you get to eat like an ordinary day because nothing out of the ordinary has happened.

You had a normal overeat that has a reason beneath it, and you just need to figure out what it is.

All right, final step.

After you've silenced the inner asshole, taken that temperature down, and you're eating like an ordinary day, the last thing is you got to pull out the lesson.

I keep telling you, every overeat has a reason why it happens. And 70% of the time, it's going to come back to some type of emotional eating.

I want you to ask yourself one question and one question only.

What's one thing I can learn from this for the next time?

Just one thing.

Maybe you notice that every time you skimp on lunch, by dinner, you're so hungry you'll eat the wallpaper.

Maybe you notice that when you're alone at night, you cave to shit you keep saying you're giving up because you feel so underappreciated and overworked all the time. At night, it's the only me time you feel like you get.

Or maybe you notice when you go out to eat, you always break your diet because you have this crazy feeling that you don't get this very often.

But this isn't really the food. The this is really a moment when you're not worrying and actually allowing yourself to have a good time when you eat out.

I promise an overeat is information. It's your body and your day telling you something really important about what you need, and you just did not get it.

A check engine light for your life is not the enemy here. It's the car doing you a favor, telling you to look under the hood before something worse happens.

When you treat overeats like that little light, it tells you something useful that not only will help you lose weight, but you get a better life out of it.

But when you treat the check engine light or the signals on your dashboard like a verdict that you're a failure and screwed, it just makes you feel like ass.

The worst part is it doesn't teach you anything about the deeper needs you have and the simple changes to make so it's easier for you to lose weight.

Now, I want to warn you, the STOP method works, and it works really well. It'll save you a ton of time and misery when you use it. It'll get some weight off at first.

But the problem is the deeper needs are not usually easy to find on your own. That's not impossible, but you have to be patient, figure out things you might not even know are problems, and then you have to figure out what the right solution is for them.

So for example, one thing so many of my No BS women eat over is when they're overwhelmed with too much to do in life.

In their mind, they think that unless they get more done or get more help, there's just no way in hell that they would ever be able to lose weight.

And hell, it's one of the biggest reasons why women tell me that they won't even join No BS. They say shit like, well, Corinne, I just need to wait until things settle down.

And the problem is most of us never have that day. When we look at our life, there's always more to do. Another thing happening in life that's taking up our time.

So when we work with them, we show them that all of their overwhelm isn't coming from the to-do list.

It's not because they're taking care of a parent with dementia while juggling everything else in life. It's not because they've got kids in multiple sports and they're running around like a chicken with their head cut off. It's not because their partner's not giving them enough support.

They're eating because of things that they can usually fix.

Things like not feeling guilty for wanting a break. So many women feel so guilty for wanting a break. And so they eat to get the break, but the food shuts off the guilt. When they could have just taken a break and talked to themselves in a way to not feel guilty.

A lot of women are eating because they're beating themselves up for feeling resentful at the lack of help they have, not realizing they can get some help if they would quit feeling lazy or like a failure because they can't handle it all on their own.

Women are eating because they're telling themselves they'll probably fail or not do things good enough, when the reality is they always get the important things done and do it way better than they give themselves credit for.

And that's just a few things that, when you change how you think about stuff, you feel 90% less overwhelmed in life, which means you don't trigger yourself to eat when you feel it.

That right there is the work we do inside of No BS. And that is just a small picture of it.

We don't just get you good at recovering after an overeat. We sit down and look at why you're overeating in the first place. And we go in and fix those reasons one at a time. So there's less and less for you to ever have to recover from.

Getting back on track fast is something you can start doing tonight on your own with the four steps I just gave you.

Needing to do it a whole lot less, that's what actually changes your life. And that's the part you were never meant to figure out all alone.

So remember, the overeats are never the things keeping you overweight. You could go overeat this afternoon and still be completely on your way to losing weight as long as you don't go eat your face off for the next three days over it.

I know that you will finally lose your weight, and it won't be because you never overeat. I've been doing this for over 15 years, and I still overeat.

The people who lose weight stop letting one mistake turn into a full-blown catastrophe. And they start using the STOP method to figure out what was really going on to begin with.

So just give it a few weeks and see if it doesn't make a huge difference in how you feel and what happens on the scale.

I will talk to you next week.