Ep #13: The Right Mindset for Controlling Your Weight

I kick off today’s episode with my favorite broccoli recipe, which involves infusing it with toasted sesame oil. Yum! Then, I dive into my best advice for crafting the right mindset for your weight loss efforts.

It is important to remember that losing weight takes time and that slow, steady, consistent effort produces the best results. Consistency is preferable to your weight yo-yo-ing up and down. The foundation of consistency is a healthy mindset and intentional action.

Later in the episode, I drill down on how mindfulness is the key to losing weight. We craft a model for reframing negative thoughts into healthy ones. This brain training reorients your mind to focus on positivity and expand your thinking with small pieces of evidence. This turnaround can take less than a month and make a profound difference on your day-to-day life.

Listen To The Episode Here:

In Today’s Episode, You’ll Learn:

  • A favorite broccoli recipe that you and your loved ones will adore.
  • A review of metacognition and a process for self-assessment.
  • How to approach weight loss with patience and mindfulness.
  • How to cultivate body awareness to avoid overeating.
  • The step-by-step sequence of thoughts to change your preferences.
  • How to utilize small pieces of evidence to transform your mindset.

Featured In This Episode:


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Showing 7 comments
  • Anonymous

    Brilliant podcast! I’ve struggled with this overeating my whole life. Your words are a breath of fresh air. Even though I’m a physician I can’t seem to decifer if this over eating is something I should seek a counselor for, or not? Your podcast makes me feel more normal, and seems that all these things are connected I don’t know if I’m looking for a label? Or more normalization?
    Thank you again.

    • Katrina

      Great question! I personally didn’t think a counselor was what I needed. I love the future focus that encompasses coaching. But if you think that depression, anxiety, or any other diagnosis might be in the picture too, a counselor would be a great place to start. Sending you so much love!

  • Lauren Smith

    I don’t remember what episode but I did great last night. Date night with husband. I followed the salad , protein more veggies & I was satisfied. I salon told myself this was about time with hubby not the food. Changing the focus makes it more enjoyable.

    • Katrina

      Awesome. So proud of you! That’s fantastic!!

  • Anonymous

    I love this approach managing your thoughts. I’ve even shared it with my 12 year old daughter and it has helped her conquer some anxious thoughts, which is so amazing. I have been eating at meal times only and I love how it reduces the mental “chatter” regarding food. I feel much better this way. However I do have a question. I am an athlete and after a hard workout I feel like I really need to eat something. I don’t feel well if I wait the 3 hours or so until the next meal. Do you have any suggestions for how to adjust your eating on a day you have a hard workout? Thanks!

    • Katrina

      Great question! You can try to plan your workouts so that you would eat a meal afterward anyway. Otherwise, work on becoming more fat adapted – there are people who run marathons with only water because their bodies know how to access fat for fuel. When this happens, your body don’t make you feel like you “really need to eat something.” That’s ultimately what I would work toward, if I were you. You can find more information about that in the book The Art and Science of Low Carb Performance by Phinney and Volek.

  • Karen L

    I tried the broccoli tonight as you instructed. Delicious! Love your recipe ideas!love your podcast!!

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