Weight Gain During The Holidays

JUST FOR TODAY:  Don't worry about Holiday weight gain.  Love your body exactly as it is, right now, today.

The average American gains 10 pounds between Thanksgiving and the New Year.  Whether you are anorexic, bulimic, a binge eater, overweight or obese, a 10 pound weight gain can be difficult to handle.  Even if there is a medical reason that you have been advised to gain weight (i.e., anorexia, pregnancy), knowing that your body is getting bigger can be a challenge.  If you have noticed that the number on the scale is going up, be very loving towards your body.  Acknowledge that a pound or two (or even more) of weight gain is OK.  No one would really know that you've gained weight – except you and the scale (and anyone who might be weighing you).  Your body is the size that it is right now, and you can't instantly change it.  What you can change is how you see your body.  Do your best to see your body with loving eyes today, no matter what you weigh.

To Lose Weight, What Do You Really Need To Lose?

JUST FOR TODAY:  Let go of something that has been holding you back.  You know exactly what that is.  Set an intention today to be free!

Whether your goal is weight loss or recovery from an eating disorder, there are always steps you can take to enhance your success.  Sometimes those steps involve adding something to your life, such as a healthy exercise routine or a nutritious meal plan.  Other times, there are steps you can take to let things go.  Is there a specific habit that does not serve you?  Is there a certain way of thinking that has been keeping you stuck?  Is there a pattern in your relationships that you don't want to persist?  Try to identify at least one thing that you can let go of, and see how freedom feels for you today!    

Thanksgiving With Gratitude

JUST FOR TODAY:  It's Thanks Giving Day.  Notice how far you have come with your weight loss or eating disorder recovery plan.  Give Thanks for that today!


If you can find a few moments of quiet time today, try to pause and reflect about GRATITUDE.  Of course, you can do this every day.  The more that you affirm what you are grateful for, the more those things will show up in your life.  Thanksgiving is a special day that you can devote extra time to express gratitude.  Maybe you can make a list of the things that are going well for you, or write affirmations to support your progress, or give thanks to people who are making a difference for you. Let this be a day to know that you are making a difference for others, too. We all give! Thanks for Giving :-)      

Emotional Eating During Thanksgiving

JUST FOR TODAY:  Create an action plan so you can separate your feelings from food this Thanksgiving.  If intense emotions surface, know how to express them instead of eating! 

Imagine this Thanksgiving Day scene.  Your uncle comments about your weight, and suddenly you're reaching for another serving of appetizers.  Your mother probes about your relationship, and now you help yourself to more mashed potatoes.  Your grandmother asks where you're going with your life, and you wish you could eat the entire pumpkin pie.  Your specific situation may be a variation of this scene.  Whether you struggle with an eating disorder or obesity, Thanksgiving can be a challenging Holiday.  Replay your last Thanksgiving experience in your mind, and check in with yourself about the experience.  What were some challenges?  What were some successes?  Knowing this information, what can you do to make this Thanksgiving a positive experience, taking you one step closer to your weight loss or recovery goals?  What can you do if any intense emotions surface, rather than turning to food?  Step away from the situation, take several deep breaths, call a friend.  These are just a few options.  Create an action plan today, that you can use tomorrow if necessary!  And do your best to enjoy the Holiday!       

Intuitive Eating vs. The Desire To Eat

JUST FOR TODAY:  The sight and smell of food can trigger your desire to eat.  Pause before your next meal to check in with your intuition, rather than responding to your senses.

In my research about eating disorders and weight problems, I discovered that there are three reasons why we eat:  Physical Need, Physical Desire and Emotional Desire.  Basically, Physical Need is hunger.  Truly, you need to eat.  Physical Desire is that you want to eat.  Something looks good, smells good, or you anticipate will taste good.  Emotional Desire is that you want to eat to calm an intense feeling you're having.  That pint of Ben&Jerry's seems to be calling your name.  On a typical day, what percentage do you eat for each of these three reasons?  Many people with eating disorders and weight problems report something like this: 49% Emotional Desire, 49% Physical Desire, 2% Physical Need.  What is the intuitive way of eating?  Approximately 75% Physical Need, 20% Physical Desire, 5% Emotional Desire.  You can shift from a desire to eat to a need to eat by eliminating triggers such as the sight and smell of food.  Check in with your intuition to clarify what you plan to have for your next meal, instead of opening your refrigerator to "see what's there," or walking into the cafeteria and ordering what "smells soooo good."  Let your intuition guide you beyond your desires to your body's true needs.

Feeling Fat? Feel Better About Your Body Now

JUST FOR TODAY:  Create a healthy body image for yourself.  Imagine feeling good in your body, right now, no matter what you weigh!

Having a positive body image has nothing to do with how you look and what you weigh.  It has everything to do with what you think about how you look and what you weigh.  How else can you explain a situation where you felt fine, and then suddenly felt fat?  Did you instantly gain 50 pounds?  No!  But you may think you have.  And perhaps you really are 50 pounds overweight (or more).  So, how can you create a positive body image, no matter what you weigh?  The key is to imagine feeling good in your body.  Size has nothing to do with this.

Try this visualization:  Read through it first, and then guide yourself through it.  Close your eyes and just breathe, relaxing into the moment.  Imagine the last glimpse you had of yourself in the mirror.  Now, get a deeper sense of your body, beyond the image in the mirror.  How does your body serve you and others, right now?  What is the purpose of your body, at its current size?  How can you be your best Self, in your current body?  What other guidance are you receiving?  Why "weight"...

Renewed Commitment To Weight Loss Or Eating Disorder Recovery

JUST FOR TODAY:  Make a renewed commitment to your weight loss or eating disorder recovery plan.  Don't wait until tomorrow, or next week, or next month, or next year.  Commit to it now!

Maybe you "blew it," "cheated," or "relapsed" lately.  Maybe you're telling yourself you'll "get back on track," "start over," or "be healthy" soon.  Very soon.  Maybe tomorrow, because you already "blew it" today.  Maybe next week, because Monday is always a great day to "start over."  Maybe next month, because there are all of those Holiday parties coming up, so you don't want to "be healthy" quite yet.  Maybe next year, because isn't that a great time to set a resolution that you'll "get back on track"?  You can always delay your weight loss plan or eating disorder recovery until it's the "perfect time."  When is that?  What if it's right now, today?  No matter what has already happened today, no matter what it happening tomorrow or the next day, you can commit to your weight loss plan or eating disorder recovery right now.  Just for today, or for the next several hours, or even for a few minutes.  Every minute counts.

Weight Loss Obsession vs. Intuitive Soulful Observation

JUST FOR TODAY:  Be aware of any "negative chatter" in your mind – about your weight, your eating, your relationships, your job, your finances, your life.  Gently notice this chatter, and shift to intuitive and soulful support for yourself.

Our mind doesn't get a "day off." It thinks, and thinks, and thinks.  Like a computer, we program our mind what to think about.  How can I lose 10 pounds as quickly as possible?  I'll think about that.  How many calories in that meal I just ate? I'll think about that.  Does my partner think I'm too fat?  I'll think about that. Is that what you really want to think about?  What would happen if you could catch yourself when those "obsessive" thoughts show up, and gently "observe" them, in a very intuitive and soulful way?  Notice, without judgment: Isn't that interesting.  There I go again, into that negative chatter.  What is something more intuitive and soulful that I can think about instead?  And then your mind will think about what it could think about instead of all of that "negative chatter."  It will start to ponder intuitive and soulful questions, such as: What is going well in my life right now?  What do I want more of in my life?  What can I do today create more happiness for myself and others?  Choose to be the intuitive and soulful thinker today.

Overcoming Emotional Eating

JUST FOR TODAY:  If you have any intense emotions, pause to identify the exact feeling.  Next, identify why you are feeling this way.  Finally, identify what you really need (instead of food) for resolution.

Are you like 25 million Americans, who eat "comfort foods" as a means to cope with overwhelming emotions?  This response may seem so habitual that you're not sure if you can change it.  Here's how you can begin to overcome emotional eating.  The next time that you find yourself reaching for your favorite comfort food, pause and check in with your feelings.  Use this format:

I feel (identify the feeling) because (identify the situation and thoughts that are behind this feeling) and I need (identify a non-food step to help you find resolution).

For example: "I feel frustrated because my co-worker just took credit for work that I did, and I need to address this with my co-worker and my boss."


Emotional eating does not have to be your habitual reaction to challenging situations.  You can create a new way of coping with and resolving your challenges today.  Make this a part of your weight loss or recovery plan.

Be An Intuitive Eater And Check Hunger Levels

JUST FOR TODAY:  Be more intuitive with your eating.  Check in with your hunger levels and try to eat before you are too hungry.  This can prevent you from overeating later in the day.

Monitor your hunger on a scale from 0 to 10, where 0 is no hunger and 10 is ravenous.  What does it mean to be at a hunger level of 2, 5 or 7?  Listen to your body, and get in touch with the messages it's sending you as your hunger increases.  For example, you may notice some mild rumblings in your stomach, or a slight feeling of lightheadedness, or a headache, or shakiness in your hands as your hunger levels change.  Be aware of your hunger throughout the day, and try to eat when your hunger ranges between a level of 5-7.  If you wait past this point, then you risk overeating or binge eating when you finally do have your next meal.  Whether your goal is weight loss or recovery from an eating disorder, try monitoring your hunger levels and enjoy a meal or snack today before you become too hungry!  

Weighing In About Weight Loss

JUST FOR TODAY:  Don't step on the bathroom scale! Don't get on the scale at the gym, either! Measure your success in other ways besides what you weigh.

If your goal is weight loss, then you're probably keeping track of your weight.  But the number on the bathroom scale can be misleading about the progress that you're really making.  If you weigh yourself once a week, then you may notice a weight loss of a pound or two.  But you may notice that your weight has stayed the same, or even increased since your weigh-in a week ago.  Does this mean that your weight loss plan isn't working?  Or, are you weighing in on a day when your body is retaining some fluid?  If you weigh yourself every day, then you can monitor the overall trend for the week.  You might go down a pound, up a pound, down two pounds, up a pound, down a pound, down another pound, up a pound – for an overall trend of weight loss.  However, with daily weigh-ins, some people get too attached to that number on the scale.  If the number goes up, then that can lead to a downward spiral in your attitude for the rest of the day.  You can monitor your progress in other ways – how your clothes are fitting, and the healthy habits that you are following.  If your goal is recovery from an eating disorder, the same advice applies about weigh-ins.  Focus less on the number, and more on what you are doing to support your recovery.  What would happen if you didn't know what you weigh today?  Try it and find out!

Review Your Weight Loss Successes And Challenges

JUST FOR TODAY: Review the successes and challenges of your week. Do more of what helped you move closer to your goals, and learn from any obstacles so you can step beyond them!

As much as you may want to "be perfect" with your weight loss or recovery plan, it's not possible. But that's good news. Who wants to be perfect all the time? That's too much pressure. With any change that you make in your life, there will be ups and downs. You'll feel really motivated one day, and then "blow it" the next. The perfectionist in you might be very critical about that most recent "I blew it" episode. Try changing the way you think about it – it's a learning opportunity. What triggered it? How did you handle it? What could you have done differently? How can you be prepared for a similar situation in the future? Learn from your challenges and renew your commitment to your weight loss or recovery plan. It's also important to acknowledge your successes. Many times, successes get overlooked because you're too focused on your "failures." Take a moment and review your week, and take note of the successes you had. Notice them now at a deeper level. Acknowledge the steps you took this week to make positive changes in your life. Take another successful step today, and keep learning from any challenges you may encounter!

To Be A Healthy Weight, Say YES To Your Self

JUST FOR TODAY: Be Self-ish and make your weight loss plan or eating disorder recovery a priority. Make time to do something extra to achieve your goal.

Most people who struggle with weight problems and eating disorders also struggle with boundaries. They give to others before themselves, and often at the expense of themselves. Does this sound like you? If so, it's time to be Self-ish, with a capital S. This is different than being selfish with a small s – which means giving to yourself at the expense of others. Being Self-ish means giving to your Self – feeding your soul – so that you can more effectively give to others. Imagine that you are like a well. If you give, and give, and give, then your well will run dry. But if you tap into a source that can fill your well, then you have plenty to give to others. By saying YES to your Self and making your weight loss plan or your recovery a priority, then you are taking one step closer to achieving a healthy weight. What is one extra thing that you can do for your Self today?

How To Reduce Emotional Eating And Binge Eating

JUST FOR TODAY: Check in with how you are feeling before you eat. Identify your emotions, and separate food from feelings.

You're stressed, but aren't aware of it. Suddenly, you feel hungry, and you grab a bag of chips from the vending machine. You sit at your desk and try to work as you munch on the chips. You polish those off, and go back for more. Your hunger seems insatiable. This time you buy chips and a candy bar. You tell yourself you shouldn't be eating all this, but you don't know what else to do. What would happen if you paused before going to the vending machine the first time, to check in with your emotions? What if you slowed down for just a moment, to realize how stressed you were feeling? What if you asked yourself if you really needed chips, or something else to deal with your stress? What if you took a 5 minute break and walked around the office, or outside? That quick break may be all you need to diffuse stress, or other intense emotions. The key is to recognize the feelings you are having, to realize that food is not the best way to handle them, and to find effective ways to resolve them. It's important to check in before meals, too, not just when you find yourself craving a snack. You might realize that you're stressed before you eat you lunch, and with this awareness, decide to have a moderate lunch and then take a short walk to diffuse your stress after your meal. Before you eat today, check in. Recognize. Realize. Resolve.

To Be A Healthy Weight, Commit To Get Fit!

JUST FOR TODAY: Try 20 minutes of activity. This is a big step towards achieving your weight loss or recovery goals.

20 minutes of activity might seem like A LOT to some of you. If so, then try to be active for just 5 minutes and see how you feel. You might realize that you can continue your activity for another 5, 10 or 15 minutes. Walking is the easiest way to get started, but choose an activity that you enjoy. On the flip side, 20 minutes of activity might seem like TOO LITTLE. If you are already active on a regular basis, then continue with your exercise regime. However, if your regime is too regimented – and you force yourself to workout for hours or feel guilty if you miss a day – then try to cut back a little. Fitness involves balance with activity – not too little, not too much. Trust your intuition to find that balance for yourself. Be active just 20 minutes today and see how you feel!

To Lose Weight, Focus On The Positive

JUST FOR TODAY: Focus on the positive aspects of who you are. When you feel good about yourself, you'll take better care of yourself, and easily reach your healthy weight.

When weight loss is a goal, it's sometimes because you look in the mirror and think, "I look so fat and disgusting," or "I hate my cellulite-laden thunder thighs," or something even more judgmental. But these critical thoughts can lead to hopelessness, and then a binge on your favorite comfort foods, which keeps you overweight. Your critical thinking produces more of what you dislike. But positive thinking will yield what you truly desire. Consider your thoughts like seeds that you plant in a garden – critical thoughts become weeds, while positive thoughts become roses. What do you want growing in your garden of life? Pause right now and identify at least one thing that you like about who you are – your sense of humor, your giving nature, your smile. If your mind drifts to critical thoughts today, try to catch yourself, and immediately focus on your positive aspects. It may help if you write these on post-it notes as reminders – "laugh," "give," "smile." When you feel good about yourself, you'll be more likely to make intuitive choices which lead to weight loss and recovery from eating disorders. Criticism and judgment numb you from intuition; optimism and approval strengthen your intuitive abilities. It takes practice to catch the critical chatter and shift it to something positive, so practice today!

What Is Your Motivation For Weight Loss Or Recovery?

JUST FOR TODAY: Look beyond special events such as weddings, holiday parties and reunions to discover your ULTIMATE MOTIVATION to achieve a healthy weight!

What is your ultimate motivation? Your true passion? Your burning desire to be at a healthy weight? Be clear about this – KNOW this – and your success is guaranteed! The reason why you want to lose weight or overcome your eating disorder must be more than a special event, for which you want to look good in the mirror. That event is a fleeting moment – after which, then what? Back to your old patterns, and regaining weight. Think beyond that next event. And the next one. And the one after that. Think about your LIFE. How do you want to "show up" every day? How do you want to look, feel, be? Let this be your ultimate motivation – to look good, feel great, and be your best Self! Today, this week, next month, and beyond. Describe in detail what that means for you. Start right now, today!

Add Soulfulness To Your Weight Loss Or Recovery Plan

JUST FOR TODAY: Try adding SOULFULNESS to your weight loss or recovery plan. Your intuition will improve – so you'll achieve your goals more quickly!

To lose weight, most people only focus on diet, and 95% of dieters regain weight. Some people take the extra step of adding a fitness plan, which enhances weight loss but doesn't ensure long-term success. Others include the psychology of weight loss, which helps to prevent emotional overeating and other types self-sabotage. This facilitates the process of making lasting lifestyle changes, and yields better success rates. But what if you went one step further – to the level of your soul. What is your soul, anyway? I consider our soul the "core essence of who we are." I also believe that the soul is the source of our intuition. It's that sixth-sense, that inner knowing of what's right in a specific situation. This intuition comes from a deeper place than our mind – we don't think about what's right, we know. Our intuition guides us with career decisions, relationship decisions, financial decisions – and can also guide us with our eating, exercise and weight. To develop your intuitive abilities, you need to "feed your soul." Just as our bodies need adequate nutrition, so do our souls. What is the best "soul food"? Anything that allows you to relax and "just be" – any time you consciously slow down, you nourish your soul, and you become more in touch with your inner wisdom. Your "soul food" can be spiritual or religious practices, but it doesn't have to be. It might be starting your day with meditation, reading a book that helps you feel at peace, or pausing for a few minutes to enjoy the sunset. Try adding SOULFULNESS to your daily routine today and watch what happens – to achieve a healthy weight, and a healthy life!

Binge Eating Disorder And How To Overcome It

JUST FOR TODAY: Imagine what would life be like without the need to pick yourself up or numb yourself out with food. Discover how to feel those intense emotions, instead of eating excess food!

As I write this, I am just finishing a therapy session with a client about this topic. In addition to food, he also uses nicotine to alter his mood. We discussed giving ourselves permission to feel our emotions in their full intensity, and then letting them dissipate on their own, rather than trying to change them with an outside substance. This is not an easy practice. But if you practice it, it will work. There are some things that overwhelm us – a sudden illness, difficult financial situations, relationship distress. Will Ben & Jerry really help us with this crisis? Temporarily, we might feel soothed. But after the ice cream is gone, then what? The issue is still there. What would happen if we could acknowledge what we are feeling, and then journal about it or talk about it with someone to fully express it – and ultimately release it. Suddenly, the desire to binge eat is gone! When we have the courage to feel, we can be free. Try it today with your next feeling!

To Lose Weight, Be An Intuitive Eater!

JUST FOR TODAY: Be an INTUITIVE EATER – select the type and amount of food that your body needs, when it needs it. You'll eat less and be more satisfied!

It's noon. Did you walk into a restaurant because you're hungry, or just because it's your lunch hour and it's "time to eat"? When you ordered that salad, is that what your body signaled you that it needed, or did you choose something that you thought would be a "healthy choice"? If you really wanted a cheeseburger and fries, when your salad arrives you'll probably put extra dressing on it, order a second slice of garlic bread, and nibble on your friend's fries when she's in the ladies room! If you had made an intuitive choice, then you would have enjoyed your meal and been satisfied with less food. You will eat fewer calories in the long run if you check in with your body and order exactly what it needs, when it needs it. With practice, you can be an intuitive eater instead of a calorie counter. This will help you be free of obsession with food, feel less deprived, prevent binge eating and achieve a healthy weight. Try it at your next meal today!

What Is The Solution To Overcome Obesity?

JUST FOR TODAY: Don't diet! Do this instead... Try the intuitive way to overcome obesity – and eating disorders!

I went on my first diet when I was only 10 years old. I lost weight quickly, and loved the compliments I received. Then I took things too far, and by age 11 I was anorexic. Threatened by my parents to be hospitalized and tube fed if I didn't eat, I decided to try to eat a little more. The next thing I knew, I couldn't stop eating, and my weight ballooned up. I was at war with my body throughout middle school and high school. I would diet, only to regain what I lost, plus extra. By the time I was in college, I had dieted my way up to obesity. I decided to stop dieting, and start living like a naturally thin person, who could eat all the foods they love without gaining weight. Of course, naturally thin people don't binge and rarely overeat. They are intuitive eaters, in tune with the type and amount their bodies need. Their weight regulates itself with no effort. Using this intuitive approach – INTUITIVE SELF-CARE – I was able to lose 50 pounds. I maintained that weight loss (give or take 10 pounds) for 15 years. I am now a Weight Success Coach and Eating Disorder Specialist, and report a 95% success rate achieving their goals. However, 95% of dieters regain any weight they lose. Love your Self enough today to say NO MORE DIETS!