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2:44 pm - Posted by Gregg

Does eating a healthier food choice like green beans to excess still equate to overeating? Short answer? Yes. And trust me—as someone who once weighed over 450 pounds (and who took off over 250 pounds of excess weight and has kept it off for almost two decades), I should know.

This might seem like a question that didn’t need to be asked in the first place. But I recently saw a segment on a national morning show, during which they spoke to a celebrity who had just “joined” a national weight loss company. No need to mention any names. But said celebrity (AKA endorser) was going on and on about how edamame was a “free food” on the program and thus she could eat as much edamame as she wanted while still on the diet.

In my opinion, this is a potentially harmful theory when it comes to making healthier eating and lifestyle choices—and one of the reasons that so-called “diets” sometimes do not serve us as well as some of these for-profit weight loss companies would lead us to believe they do.

I know what it’s like to binge eat. I used to do it because I was depressed. I used to do it because I was happy. I used to do it simply because I liked a certain food and hadn’t yet comprehended the concept that I could have the food in a healthy portion and then have it again sometime in the future. This was mainly because I’d been taught the “on/off” diet mentality from a very early age. Favorite foods became forbidden fruit (so to speak) and I would eat them in huge amounts, thinking I would/could never have them again when on a healthier eating program.

After years of starting and then cheating on diets, I eventually realized that the issue of my constantly gaining more and more weight had nothing to do with my stomach (a place so many focus on when fighting the battle of the bulge) but, instead, had everything to do with my head (meaning my thinking). After coming to this conclusion, I set out to learn about why I was using food as an emotional crutch. At the same time, I was becoming aware that whenever I started a diet, I would focus on what I was giving up, instead of focusing on what I was gaining (no pun intended).

But even after successfully taking off the excess weight (without giving up certain food groups, without fad dieting, without pills and without surgery), I realized I was still bingeing at times. Sure, I was eating steamed green beans to excess rather than cartons (yes, plural) of ice cream. But I was still binge eating to the point of discomfort.

I soon realized that although the foods had changed, the behavior had not. There is a healthy portion of green beans to eat just as there is a healthy portion of ice cream to eat. And exceeding these portions only works to reinforce old habits that don’t necessarily serve us.

Eating to excess, no matter what the food choices, is still eating to excess. We’re left feeling uncomfortable, bloated and perhaps even feeling some shame about actions.

I have not kept the 250 pounds of excess weight off by eating unconsciously. I think about what I’m eating daily. I still use measuring cups and measuring spoons. Why? Because feeling good is worth any “hassle” that meal prep (and proper portion control) requires. Does this mean I never overeat? Of course, not. I’m human. I still enjoy dining out and will sometimes clear my plate in a restaurant (although sometimes I choose not to).

No matter if it’s food prepared at a restaurant or in a private kitchen, there is no such thing as a “free food.” Overeating is overeating. And binge behavior is still binge behavior. And these are actions that anyone wanting to lose excess weight and/or make healthier eating choices might want to examine. (And for the record, edamame can often be salty, which brings up an entirely different reason as to why it—or anything else—is not a “free food.”)

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January 3, 2019

2019 and you

12:50 pm - Posted by Gregg

How’s your new year going so far? For many of us, the rush of post-holiday chores (and challenges) might have you a little flustered. We often think that come January 1st, some sort of imaginary light switch can be flicked in order to initiate change in all aspects of our lives — whether that’s related to diet, exercise, mindfulness or other habits that affect us on a daily basis. Sadly, that light switch doesn’t exist. But that can be turned into good news when we remember we have every minute of every day to get it right. “Step by step” as it were. So be gentle with yourself. But don’t give up on your goals. You are worth it. And you are amazing!

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December 31, 2018

Happy New Year

7:05 pm - Posted by Gregg

No matter what you’re dreaming, you can turn it into achieving. While remembering that even in this very moment, you are the picture of perfection. Remember, only with self-love can we enact self-help. You’ve got what it takes. I believe. (Happy 2019!)

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7:48 pm - Posted by Gregg

Who’s ready for 2019? And who has met all of their goals for 2018? Please don’t feel badly if you didn’t reach of meet all of your goals. I have several I’m carrying from one year to the next myself. There’s no reason to beat yourself up. And if one of those goals happens to be getting rid of the diet mindset and getting off the “On again/Off again” diet roller coaster once and for all, 2019 could be your year.

Do you feel frustrated with dieting, losing weight and keeping it off? Are you exhausted from the emotional ups and downs that always follow an emotional eating outburst and then gaining the weight back that you lose?” Do you always end up “cheating” on your diet because of the constant tinge of hunger that goes along with deprivation and starvation, and the realization that it’s just too easy to put all the weight you might lose after a diet right back on again…

In 2019 and beyond, all of this can come to an end when you learn how to change your habits, behaviors and the relationship you have not only with food, but with yourself.

The battle against food, dieting and weight loss does doesn’t have to be the story of your life – and I’d like to invite you to a free event that will show you how to rewrite your story.

Here’s the sitch: My good friend and nutrition guru superstar Lisa Goldberg has invited me to present on The Right Mind, Right Weight interview series — a free online event where nutritionists, doctors, fitness experts, psychologists, coaches, therapists and other transformational health experts will gather for 11 straight days to share the latest of their tips, tools, strategies and more!

This isn’t just another “diet discussion” that will tell you about what you can or can’t eat, or how much you should exercise to see results. This amazing event is focused on changing your mindset on healthy eating and why learning how to change your thoughts, habits, and relationship with food is really the missing piece to your struggle with life-long yo-yo dieting.

You’ll discover why you keep sabotaging your efforts and how to stop that behavior and you will learn that losing weight doesn’t have to be difficult. Anyone reading this who is interested can register for free and then take part in the event to get started creating the habit, behaviors, and beliefs about food that will result in losing weight without being on a diet.

Because I’ve been invited to be a guest speaker for the event this year, I get to invite whoever I want to the event…100% free of charge. That means you, and anyone else in your life can access this information. As a loyal member of the Just Stop Eating So Much! family, I’d like to give you one of my exclusive invitations to attend this online summit.

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12:50 pm - Posted by Gregg

As the popular Christmas tune reminds us, “It’s the most wonderful time of the year”—assuming that running around like a chicken (partridge?) with its head cut off equates to “Wonderful.”

Even with this seasonal mayhem, I confess that I’m the person who secretly plays Christmas music over my earbuds while working out in November. But I also admit that once Thanksgiving hits, life can feel like a rollercoaster racing toward December 25th at a record pace. It’s as if we’re suddenly contestants on a manic game show and must complete an inordinate amount of tasks in order to not be disqualified (and/or disappoint friends and family members who might be counting on us to make their season bright—no matter which winter-inspired holidays we observe).

As someone who extolls the virtues of being present and taking time for one’s self (something that was essential to my taking off 250 pounds of excess weight and keeping it off), I often need reminders to stay mentally present more than anyone during this time of year. This was recently proven yet again when recently attending a friend’s Christmas get together.

This wasn’t a work-related occasion. Nor was it a huge party that had the potential to leave one feeling lost or inconsequential. This truly was a simple gathering among close friends with the sole purpose of enjoying twinkling lights and good company. There was also amazing food and drink (count me in for that—even if it would require some extra time on the treadmill to offset the extra calories).

It was the following morning (while working out at the gym) that I started thinking about this small party that occurred the night before—realizing that I hadn’t actually been fully present (mentally) at the event. Sure, I was there. And I ate, drank and made merry. I talked to friends and even inquired sincerely as to what was currently going on in their lives. But I also remember going over my “December to-do lists” in my head while talking and listening.

Similarly, I was concerned about what time I would get to bed since I knew I had a busy schedule the following day. I was also thinking about the foster kitten I had at home. And a million other things that I had going on—even though it would have been perfectly fine to set all of that mental anguish aside for a few hours so that I could have been fully present at said get together. Instead, I was in a sort of “no man’s land”—neither fully in my head or fully enjoying the time with my friends.

Realizing this initially left me feeling sad. And then, remembering that shame is no one’s ally, I decided to use the realization to make me glad. Mainly because this realization could help me recognize that as much as I want to be present (“in the moment” as it were), that I can be as guilty as anyone else when it comes to getting distracted by an overfull agenda.

By not being fully present with friends (in a lovely setting with amazing food and drink), I wasn’t allowing myself to be in the moment and enjoy the respite from life’s busy-ness. Had I accomplished being there 100%, I might have even woken up with a clearer head the morning after—better able to handle all of the important tasks that needed to be taken care of.

These helpful reminders make this an appropriate moment to re-introduce the old adage that “Less (thinking) is more.” Sure, we all have a lot to do. And yes, there never seems to be enough time in our days (during the holiday rush or at other times of the year) to fully embrace all that’s going on. But that doesn’t mean we should stop trying to be fully present during all aspects of life (yes, even when at the grocery store or dry cleaners—and especially when participating in what has the potential to be an enjoyable event). Living in the now is a gift we can give ourselves again and again (making it an acceptable re-gift).

Try inserting quiet moments into your day to help bring yourself back to the here and now. I attempt to make a habit of this when getting in and getting out of my car. For others, my car check-in might translate to checking in with yourself on a bus or while on the subway—or maybe when you sit down at or get up from your workstation. No matter where you decide to do it, take a quiet moment, just a few seconds really, and breathe in and out several times. Close your eyes if you can. And as you breathe in, think “In.” And as you breathe out, think “Out.”

Breathing in and out just 3 to 5 times sequentially can bring your mind and body back in sync—and, therefore, your entire self back to the here and now. This mental state is where we all want to be in order to achieve peace of mind—not to mention be our most productive and to get the most out of every aspect of life.

It’s when embodying presence in every aspect of our lives that the popular Christmas tune referenced earlier has the potential to become reality—truly making it the most wonderful time of the year (no matter what time of year the calendar says it is).

Photo Credit: Obesity Goodbye

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