The Mojo Coach Weighs In: Why Do We Overeat?

The Who, What, When, Where, How and Why of Weight Loss
By Debi Silber, MS, RD, WHC The Mojo Coach®

One of the most common reasons why many of us struggle with weight loss and weight
maintenance is because we fail to look at the: who, what, when, where, how and why we
actually gained the weight in the first place. Once we’re able to ask ourselves these questions
and come up with some insightful answers, we can understand how to finally create a weight
loss plan that actually works. The first place to start is with the
who of weight loss.

1. Who triggers you to overeat? It can be a boss who triggers us to grab foods to calm or relax us
after a stressful day at the office. It can be a friend or partner who encourages us to overeat
because they want a “food buddy.” It can be someone who shows their love for you through
the food they’ve prepared and we eat to avoid hurting their feelings.

2. What types of foods you are eating? Are you having a problem with your food choices, eating
too much junk food, takeout, prepared or fast food? Are the foods you’re choosing high in fat
and sugar? Are your portions too big and you’re finding yourself “economy sizing”, “super
sizing” or “value sizing?” Are you choosing foods that don’t satisfy or fill you adequately? Are
you taking in too many liquid calories?

3. When are you overeating? For many people, weight issues stem from over eating the same
foods at the same time. For example, many moms find they over eat their children’s snack
foods, between 3-­‐4pm. Others find that late night snacking while watching TV is the place
where they’re taking in too much.

4. Where are you doing most of your overeating? Many people find that they overeat at the
kitchen counter while preparing food and snacks for others. Others find that the living room
couch after a long day is where the damage is done and still others can blame weight gain on
the Saturday night breadbasket at their favorite restaurant.

5. How you’re over eating? You can be eating socially, mindlessly, binge eating or eating
emotionally. With social eating you’re not hungry, but you’re simply eating to be a part of the
group or the experience. You may be concerned about being judged, criticized or questioned if
you don’t eat what everyone else is eating so you use the opportunity to eat foods you’d
normally limit or avoid. With mindless eating, you take in extra food as you’re passing it to
others, when you grab something as you see it on the counter or someone’s desk, eating while
preparing food or eating while reading, watching TV or doing anything else that takes your
attention away from concentrating on what you’re eating. Poor food choices or eating to
improve our feelings or mood are the most common reasons for binge eating. For example, a
diet high in sugar often encourages binge-­‐eating behavior because the sugar provides a quick
energy surge followed by an energy crash. That crash encourages a high sugar binge in order to
regain that energy so quickly gained and lost. With an emotional eating binge, we overeat to
calm, numb or relax. It’s used as a means to self soothe and self medicate. It’s a technique
we’ve employed to deal with our stress, fears, anger, frustration or hurt and we eat to
encourage a boost of serotonin, one of the body’s “feel good” chemicals.

6.Why are you overeating? Questioning yourself after a binge is one of the best times to ask
that question. With compassion and without judgment, simply ask yourself “what do I really
need?” or “what was I really looking for?” Rarely is it food and more likely it’s compassion,
security, sleep, friendship, a fulfilling project, satisfying relationship, enriching and meaningful
job, more confidence or simply a call for a better way to handle your stress.

The more we understand the: who, what, when, where, how and why of weight loss, the better
we can create a plan that works for us…not against us. While it may take some effort to come
up with the answers, every answer you find brings you one step closer to gradual yet lasting
weight loss.

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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading
health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of
the healthiest, most dynamic, energetic and successful people today. Sign up for your
“10
FREE Strategies to Get You Lean, Sleek and Sculpted”!
(These are complete programs and
videos) and take the
FREE “Mojo Lifestyle Assessment” to see how you score. 

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The Key to Fitness Success

Consistency: The Key To Fitness Success
By Debi Silber, MS, RD, WHC The Mojo Coach®
Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The problem may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit…and getting results. Here are a few tips to help you stay consistent.
1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue can often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in. Not a morning exerciser? If possible, try to go to sleep a little earlier so you’re not skimping on your sleep. Then, set the alarm to get up 15-­‐30 minutes earlier on the first day. Commit to a “no snooze button” rule and slowly get out of bed. Next, before you leave your bedroom, immediately put on your workout clothes. It gives you that mental push to get your workout in so you don’t reconsider or get sidetracked.
2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. Could you have one routine for Monday, Wednesday and Friday and another for Tuesday, Thursday and Saturday? How about mixing it up with a variety of classes, DVD’s, running routes or fitness equipment? What about changing the levels of intensity on your treadmill by throwing in some sprints, doing some plyometric moves or jumping rope? By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it, stay consistent and see results.
3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. To have a goal of losing 20, 50 or 100 pounds or getting toned and bikini ready is great, but how can you break that down so it doesn’t seem like a huge mountain to climb? A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.
4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving towards your goal. There are also some great apps you can download which can help you track your progress along with helping to keep you motivated.
5. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s, finding a like-­‐minded fitness buddy, or loading up your IPod with upbeat songs and hitting the pavement. The more you learn about what you need so that exercise becomes fun, the longer you’ll stick with it and the more you’ll see results. It’s all about finding something you enjoy and creating a routine around it so you’ll look forward to getting your workout in.
7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist after each workout, some downtime, a manicure, getting together with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.
Just as the key to real estate is “location, location, location” the key to exercise results can be found with “consistency, consistency, consistency!” By working towards being more consistent with your fitness, you’ll be on your way to creating and maintaining that sleek, lean, toned and healthy body you want.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
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Author of:
-The Lifestyle Fitness Program: A Six Part
Plan So Every Mom Can Look, Feel and Live Her Best
-A Pocket Full of Mojo: 365 Proven Strategies To Create
Your Ultimate Body, Mind, Image and Lifestyle
www.TheMojoCoach.com

Get Back your Mojo!

Finding and Fixing the Holes in Your Wellness Plan By Debi Silber, MS, RD, WHC The Mojo Coach®
Why is it that we may eat well, exercise and still struggle with our weight and health?
For many of us, making healthier food choices is a way of life. We read labels, we’re mindful of our portions, we limit the amount of junk and processed foods we eat, we limit our alcohol intake and we make a concerted effort to eat “clean” and healthy.
Many of us also commit to a consistent fitness schedule where we’re walking, running, doing classes, DVD’s, yoga, or organized sports regularly. We put in the time and effort necessary to create a lean, toned and fit body.
So with this kind of effort, why aren’t many of us looking, feeling and living our best?
While eating and exercise are huge steps in the right direction, they’re only a piece of the wellness puzzle. The rest has to do with our lifestyle, our mindset and so much more. But, even with healthy eating and exercise there may be a few “holes” in your plan so let’s look there first.
Eating
If your choices are healthy for the most part, it’s worth taking a look at the “why” of your eating. Are you eating when your body is hungry or do you eat based on the time, the size of the plate or the event around you? There’s a big difference between hunger and appetite and while the body thrives when eating because of hunger, the body can only store fat when eating because of appetite. Here’s how to tell the difference.
Hunger is a physiological response to the body needing food. Your stomach may rumble, you may feel lightheaded and you want food quickly. Often, it doesn’t really matter what you eat as long as you get something into your system quickly.
Appetite is much different. It’s triggered by emotions, by something you’ve just seen, thought about or even by a delicious smell. With appetite, you feel an immediate urge to eat something and typically, it’s something specific. Also, different textures are indicative of certain emotions when driven by appetite. For example, you may want something crunchy when you’re angry and something smooth and creamy when you’re sad. Responding to appetite vs. hunger is a recipe for weight gain because your body doesn’t need the food. When that’s the case, your body’s only option is to convert it to fat and store it for you.
It’s also helpful to see if you’re eating mindlessly. With mindless eating, you’re taking in much more than you need because you’re distracted while eating. Are you eating while cooking, passing food to others, or taking in too much because you’re reading or watching TV during a meal? We can take in thousands of excess calories through “mindless munching.”
Emotional eating may also be a factor where we eat to soothe, calm, numb and relax from our problems our pain. It’s a self-­‐soothing technique where we self-­‐medicate, using food as our drug of choice. Any of these food behaviors not only cause weight gain, but also can have us struggling with maintaining a healthy weight for years.
Fitness
Just as we get bored with a fitness routine, if your body isn’t challenged it gets bored too. Are you doing the same routine consistently and has it gotten easier over time? If so, it’s time to shake things up and create some “muscle confusion.” That could mean varying your pace or throwing in some intervals or bursts of intense plyometric movements to dramatically increase the intensity for a short period of time. It can also mean using weights, resistance bands, machines, trying an organized sport, a new fitness class, DVD or different route to run.
Many of us have also become consistent with our cardio routines but neglect to do anything to build muscle. Building muscle is critical to any fitness plan because it fires up our metabolism, gives us a fit, toned body as well as improving our quality of life by simply making every day tasks easier to perform.
With fitness, it’s also important to look at the rest of your day. Sure you may be getting in that workout but are you sitting behind a desk for the rest of the day? While the workout may be great, it can’t make up for a lack of movement once your workout it through.
Sleep
Another piece of the wellness puzzle can be found with the amount of sleep you’re getting each night. With adequate sleep we have more clarity, ability to focus, concentrate, and we have more energy to get us through the day. Without enough sleep, we’ll look for energy through sugar and caffeine; the perfect recipe for weight gain. The empty calories coming from sugar gives us a temporary energy surge and inevitable crash, which leaves us craving more sugar to pick us up again. This short-­‐lived fuel doesn’t sustain or nurture our bodies but the calories add up quickly. Also, without enough sleep, certain hormones and chemicals don’t have an opportunity to rebalance and replenish themselves. Unfortunately, these chemicals also promote fat storage and increased appetite.
Stress
We can be eating well and exercising but if we’re living with chronic, unmanaged stress, we’re suppressing our immune system as well as causing physical, mental and emotional wear and tear. For example, if you’re under constant stress and you’re an emotional eater, the stress you feel will trigger a binge. You also won’t be interested in healthy meal planning, label reading and portion control because you’re consumed by your stress. In addition, you may look for comfort foods, which are loaded in fat, sugar and calories.
When stress suppresses your immune system, we’re not as able to fight off bacterial and viral invasion so we’re more susceptible to illness. Under stress, we’re also keeping our bodies tight which leads to muscle aches, pulls, tears, headaches and more.
Chronic stress also affects our digestive, nervous and even reproductive system. Digestive disturbances such as irritable bowel syndrome, ulcers, Chrohn’s disease and acid reflux can all be tied to stress.
Relationships
Our relationships are either good or bad for our health. Supportive, loving, positive and nurturing relationships improve the immune system, flood our bodies with “feel good” hormones and chemicals while giving us a sense of connectedness. Negative, critical,
judgmental and pessimistic people suppress our immune systems, flood our bodies with stress hormones and discourage us from being, doing and having more.
Mindset
Mindset is also a critical piece to the wellness puzzle. A lack of confidence, low self esteem, poor self image and a belief system that doesn’t serve us will prevent us from living the life we want…no matter how well we eat and how much we exercise. If we feel worthy and deserving of love, health, wellness and success, then our thoughts, behaviors and actions will support those goals. If we feel unworthy of love, health, wellness and success, unfortunately our actions and behaviors will support those beliefs too.
True health is being healthy from the inside, out. It’s not just a great body; it’s a healthy body thriving because of a healthy lifestyle, a healthy mind and a healthy spirit.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
image003-1_media[356].png
Author of:
-The Lifestyle Fitness Program: A Six Part
Plan So Every Mom Can Look, Feel and Live Her Best
-A Pocket Full of Mojo: 365 Proven Strategies To Create
Your Ultimate Body, Mind, Image and Lifestyle
www.TheMojoCoach.com

Biggest Loser Diet Plan Here I Come

Weight-Gain-Pills.jpegAfter a long decision making process, I have finally chosen my 2012 meal plan that I’m hoping will help me shed some those stubborn pounds from my 5 feet 1 inch frame. Drumroll please…I have selected the Biggest Loser Diet Plan! I’m already a big fan of the show and though I won’t have a trainer screaming in my hear to do a zillion crunches or pull a tractor trailer up a hill with a rope, I am determined to lose between 15 to 20 pounds – or as much as my 40+ body will let me.
I’m tired of not being able to fit into my favorite clothes and have gravitated to any sweater that covers my butt. It kind of reminds me of the Kirstie Alley syndrome. Every time she got bigger, she wore loose clothes that covered her posterior and while I’m not as big, I still feel ridiculously self conscious.
And so, beginning Tuesday, January 3, I will start the plan and get myself on the right track to losing in 2012. So here’s to slimming down in the New Year – nothing looks as good as thin feels.

Get Fit & Lose Weight in just 15 minutes a day!

Fitness Guru Becky Winner shares three exercises that’ll help you get fit in time for summer!
iStock_000008268946XSmall.jpgAre you one of those people who wish they could lose weight but feel overwhelmed by your current cumbersome daily life schedule? Family, careers, children, pets, and household chores tend to create a schedule whereby time to exercise may seem like it is not an option. Not anymore! There is no need to block off 30-60 minute sessions to exercise. In just 15 minutes a day, you can get your heart pumping, build muscle with full body strength training moves, speed up your metabolism and lose weight!
HIIT (High Intensity Interval Training) is the way to do it. This type of training is done for short periods of time because it is so intense, and it keeps your metabolism churning all day! When my schedule is jam packed I use this form of training to ensure I get the most out of my limited time at the gym. It also helps you remain consistent with your fitness program even on those days you think you have no time for exercise or are just not in the mood. I like this form of exercise for those days you just don’t feel like working out as the allure of 15-30 minute workout often motivates me to push through!
Here is how it is done:
Sprinting, Jump Rope, think short intervals of intense cardio training interlaced with recovery stages. So for instance, you can jump rope one minute, walk one minute, jump rope one minute, strength train one minute. Continue this interval for 15-30 minutes on and off.
Another example would be sprint 1 minute, walk 1 minute; continue to repeat intervals of sprinting and walking for 15-30 minutes.
Remember, you must exert a ton of energy then recover for a short time…..hence the title High Intensity Interval Training!
A great combo of exercises I like to put together that include full body strength training, and great intense cardio are mountain climbers and bicycle crunches. I will perform each exercise for one minute switching back and forth between the exercises each minute. See below for videos on how to properly perform these exercises.
Mountain Climber:

Bicycle Crunch:

Want to work out with me and try a HIIT workout? Check out my NEW IPHONE APP and give it a try! You will be addicted!
Becky Wenner is a highly qualified multi-level certified fitness instructor. She is certified as an Adventure Boot Camp Instructor and Fitness Nutrition Coach by the National Exercise and Sports Training Association (NESTA). Rebecca also holds other training certificates including Personal Training Certification from the National Academy of Sports Medicine, and Group Fitness Instruction from the Aerobics and Fitness Association of America (AFAA). She also holds her certification in kickboxing from AFAA and she is CPR and AED certified.