Take Your Power Back From Hidden Hungers (Instead of Overeating)

Whether you choose to or not, it’s difficult to be a woman and not be continually exposed to the assumptions and stresses of diet mentality and deprivation thinking. Recently I experienced a few instances when I was surprised by diet thinking and beliefs and the stress that goes along with them. These experiences, that I’ll share with you, definitely highlight the difference between pursuing freedom from overeating vs. working to get “in control” of it. This episode also covers the difference between advice and support and the way that requests for support might be eliciting the opposite of what you need to end struggles with overeating.

In this episode:

• Going out to lunch with someone - and the stories they were telling themselves about me
• When weight loss “support” completely misses the mark
• Advice vs. support
• The role of compassion in healing that so many experts miss

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/diet-mentality-ick-a-rant-tmohp-episode-128/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

There are a few things I’ve learned about managing stress eating that help a lot. In fact, these are life lessons that keep repeating themselves - and that I’ll probably be relearning and remembering for the rest of my life. Imperfectly. In this episode I’m sharing ten life lessons on managing stress eating that I never stop learning.

In this episode:

• How to get more help when you don’t know how anyone can help you
• Where you are probably tackling someone else’s to-do list most days (and maybe even before you look at your own)
• The obvious choice between being happy and right that can be incredibly difficult to make
• Where taking more time can give you more time, less stress, and help you be more productive
• The question that works magic when I remember to ask it in the morning

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/a-few-lessons-on-managing-stress-eating-that-i-never-stop-learning-tmohp-episode-127/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

I’m covering what you can do to stop fighting with your inner critic and how to stop negative thoughts from triggering overeating. It’s a two-step process, and the steps I’m sharing probably aren’t the steps that you’ve been trying so hard to implement.

In this episode:

• How your inner critic and negative thoughts sabotage your work to create freedom from overeating
• The two steps to take to stop fighting with your inner critic
• What your inner critic and a door-to-door salesperson have in common
• A simple way to feel more confident

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-stop-negative-thoughts-from-triggering-overeating-tmohp-episode-126/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

In this episode I’m answering a question about how to be okay - and even motivated - by less than perfect progress. Spoiler alert: less than perfect (and sometimes gradual) progress is the only kind you’ll see if you’re making lasting changes to break overeating and emotional habits. So how do you stay motivated and feel satisfied? Tune in to this week’s episode.

In this episode:

• Why making “some” progress can feel discouraging
• The progress we miss or disregard and how to capture it
• Capturing wins
• What to focus on to feel more satisfied and motivated to keep going

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-how-to-be-okay-with-less-than-perfect-progress-tmohp-episode-125/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

Fiona has a great question: “How can I feel delighted with small portion sizes, rather than feeling robbed, disheartened, and treated badly.” Q&A episodes are some of my favorites, because there’s a lot to be learned from a question - and there’s a lot to unpack in this one. In this episode I’m answering Fiona’s question and also tackling some important aspects of making changes to the way that you eat - whether you are adjusting your portions or trying something else. 

In this episode:

• Is choosing “small portions” helpful at all?
• Why any change you make to your eating is going to require an adjustment period.
• What to pay attention to before you even begin to change portions.
• How to create more delight - whatever change you’re making to your eating.

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-can-you-be-delighted-by-small-portion-sizes-tmohp-episode-124/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

Have you ever thought about your pattern of overeating or emotional eating and thought that it’s so entrenched or so tangled up that you’ll never be able to change it? 

In this episode I’m sharing one story that is actually the story for many, many women. Once you understand how trust is lost, you’ll also be clearer on how to begin to rebuild self-trust and ultimately, how to feel confident and powerful with your eating again.

In this episode:

• When you have a diet program running constantly in your head
• When you don’t know how to trust yourself to make decisions about how much or what to eat anymore
• How you stop trusting yourself with food, eating, and hunger and how to start growing your self-trust and confidence again

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-trust-yourself-with-food-eating-and-hunger-tmohp-episode-123/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

What if I told you that sometimes trusting your intuition won’t help you break overeating habits? In fact, there are ways that your brain as well as your thoughts and beliefs will actually mislead you - even when you’re determined to stop emotional eating or end a habit of eating too much junk food or using food for self-care. You can retrain your brain. You can build new habits. You CAN create peace with food and freedom from overeating. Sometimes it requires counterintuitive steps and approaches. In this episode I’m sharing some unexpected advice on how to make ending overeating easier and how to create new habits that last with some counterintuitive advice.

In this episode:

• Focusing beyond what to eat and when
• Starting small
• How your brain resists what works (and why)
• The problem with habit stacking
• Accountability isn’t always helpful
• Avoiding fake positivity

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/counterintuitive-advice-to-stop-overeating-tmohp-episode-122/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

When you’re trying to stop emotional eating, your brain’s default strategy is to focus on “not doing it” or coming up with an alternative to-do list - things to do instead of eating. While this can be helpful, it’s important to remember that sometimes your urge to go have a snack is triggered by already having too many things to do! In this episode of the Too Much on Her Plate podcast, I’m covering tactics that go beyond doing more things or relying on willpower or distraction. The strategies in this episode will help shift you, your brain, and your behaviors toward what you really need to take your power back from food.

In this episode:

• 5 smart things to do instead of emotional eating
• Why your brain will resist these tactics
• How to become more anchored and present so you can make better decisions about eating and taking care of yourself
• The brave step of seeking support

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/short-circuit-emotional-eating-with-these-smart-tactics-tmohp-episode-121/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

In this week’s podcast episode I’m sharing ten questions that can help you lose the urge to overeat. Lose the urge - not control it or temper it or distract yourself from it. When you lose the urge to use food as a coping mechanism, so much gets easier. 

Covered in this episode:

• The importance of getting to the root of your overeating. How to discover why you want to eat and simple strategies to change this
• Ways to increase your power over cravings, urges to binge, and pulls to zone out and eat mindlessly
• 10 questions that can change your urges to overeat

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/10-questions-that-can-help-you-lose-the-urge-to-overeat-tmohp-episode-120/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

Years of dieting, fighting with the scale, obsessing about the scale and feeling like success always came down to the daily weigh-in. That’s where Chris was, and her decision to pursue private coaching and work with me to change her overeating wasn’t one she made lightly. “I had tried everything… all of the traditional things that women do… it wasn’t working.” In this episode we have a candid conversation about her experience with working with me. What coaching for emotional eating help was like, the parts that were dissatisfying, her growth and wins, and where she is now.

What you’ll learn in this episode:

• Why it took years before Chris made the decision to work with me
• The dissatisfying answer I gave Chris after our second session that had her rolling her eyes and when things started changing
• When things started changing
• Weight loss results and the growth that happened
• Why Chris felt like she was always letting herself down with food even though everyone else thought she was incredibly trustworthy and how she built her trust and confidence back

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/getting-emotional-eating-help-how-chris-ditched-diets-and-lost-weight-tmohp-episode-119/

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH