Hey guys! Welcome back to another episode of Waist Away: The Chantel Ray Way Podcast! Today, Chantel is talking to Dr. Glenn Livingston, Author of "Never Binge Again". Usually, we talk more about the health aspect of IF, but in today's show, we jump into more of the psychological side! Sit back and enjoy! YouTube Version: https://youtu.be/yJYcYVDX5Bk A Few Things We Mentioned:  http://www.trendweight.com https://bit.ly/2xfAHnI http://www.chantelrayway.com/emotionaleater Question 1 - 6:09 Q: I am a massive snacker! I love to snack and once I start eating, I have a really hard time stopping eating. That’s why I do really well if I open my window at night and not during the day, because once I start eating, I just want to keep on eating… but then at night I feel like I over eat because I waited too long to eat and I am hangry! Which do you think is better?    -Jill in Arizona   A: One of the big things I talk about in my book is that Intermittent Fasting alone is not enough to make a true difference. You also have to follow all of the other principles that I learned from Thin Eaters. One of the big ones is to only eat when you are physically hungry. Not bored, not stressed, not mentally hungry, which is what usually leads to a lot of snacking.   So I think the first thing here is to try to study your snacking habits. Are you snacking in the evening because you are watching TV or bored? What are some other activities you can do, like paint your nails, or give someone a phone call? Are you snacking in the evening because you had a long stressful day at work? Try a bubble bath or a Yoga class.    I am not saying that all snacking is off limits, but you will not see the results you want if you are eating when you are not physically hungry.    Question 2 - 10:00 Q: I feel like I am doing fantastic with my weight loss, and this podcast motivates me every day. I have noticed that I am losing a lot of weight in my arms and legs, but my stomach still has a lot of fat in it. I really don’t need to lose any more weight in my arms and legs- my belly has always been my trouble area. Are there any exercises or tricks you recommend to target this?  -Annabelle in NC  A: This is a great question, and I am with you Annabelle, I wish there was a quick fix exercise for belly fat! You are going to see 70% of your results from diet and only 30% from exercise. And these are conservative numbers…some people say that up to 90% of your results come from nutrition, and only 10% exercise. A tight core will help you burn more fat while you exercise, but the bottom line is that your diet is going to be key.   You didn’t mention what your eating window is, but if you’re stalling out, I always recommend taking a look at your eating window and seeing if it’s too large. Next, you want to consider what you are eating in your eating window. Are you sticking to 80/20?   Question 3 - 12:10 Q: I am getting discouraged because I feel like I am taking two steps forward and one step back. I feel like I’m losing like you know 2 pounds and then I’m gaining a pound and then I’m losing 3 pounds and then gaining 2 pounds and just constantly gaining and then  losing and then I am gaining.  It averages out to be about a pound a week that I am losing, but the up and down is so frustrating. And yes, I am weighing myself at the same time every day. LOL. Is there anything I should do differently?  -Katherine in Tampa   It is near impossible to eat enough in a day or two that would cause you to gain several pounds, so usually the increase in the scale number is due to water.  There are so many factors that come into consideration for weight gain, eating, drinking, peeing, pooping, exercise….they can all impact your body’s water composition and then your weight.  Also, high carb and high salt foods can cause water retention and reduce poundage. Weight gain as a result of water fluctuation should normalize in a day or two, which is why you are noticing that your weight goe