emotional eating help

When you want to change emotional eating habits or stop overeating, motivation can feel like another difficult part of the equation - something you have to stay on top of, that feels somewhat out of your control, and that can drastically impact your results.

In this episode

• How focusing on negative thoughts and behaviors can drain motivation and energy
• The benefits of shifting your mindset around what it takes to be motivated
• Tips for habits that consistently nurture motivation and momentum when you want to break emotional eating and overeating cycles

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/shifting-from-self-sabotage-to-self-motivation-tmohp-episode-084/

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’s nothing wrong with a food craving. The difficulty comes when you’re in a cycle of emotional eating or overeating and it feels like cravings have more power than you do. I’m betting you’ve heard more than enough advice about using willpower and determination to stare down the bag of chips that’s calling your name. Self-control and “healthy substitutions” only go so far.

In this episode

• The Overeating Freedom Formula approach and how it differs from denying or ignoring cravings
• 10 practical ways to outsmart cravings and break patterns of bingeing, emotional eating, or overeating
• The importance of creating an approach to food that fits you rather than following a one-size-fits-all formula

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/10-ways-to-outsmart-your-food-cravings-tmohp-episode-083/

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

Telling yourself to “stop overeating” is one of the least effective ways to change your eating habits. There are smarter, simpler strategies to break overeating cycles. Today I have a 24-hour challenge for you that you can use to reboot your relationship with food.

In this episode:

• A 24-hour challenge
• Why braking, or slowing down is so powerful
• How to break patterns of eating on autopilot
• More ways to slow down than you’ve probably previously imagined

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-put-the-brakes-on-overeating-tmohp-episode-072/.

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

Overeating, emotional eating, and perfectionism have a close, complicated, and completely enmeshed relationship. It’s not helpful. Perfectionism also gets in the way most times we set a goal or set out to make a change. Before you blame yourself, it’s important to know that perfectionism is a very human thought pattern. Impossible to attain, but so seductive to our brain.

In this episode:

• The links between perfectionism and overeating
• Why you’ll probably always have some perfectionism (and it’s okay)
• 9 reasons to allow more imperfection and tackle your perfectionism this year

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-the-link-between-overeating-and-perfectionism-tmohp-episode-070/.

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

Where is your greatest source of power?

How can you make ending overeating habits easier?

What are some of the most powerful (and empowering) small steps you can take in any moment when you have the urge to overeat?

THIS is what I'm covering in today’s episode.

In this episode:

• The psychology of overeating and the psychology of change why both are so important to understand
• The one thing you can control to change your overeating (and how your brain focuses everywhere else)
• Choices that empower you when you have the urge to overeat

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-end-overeating-habits-with-small-steps-tmohp-episode-069/.

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 does it look like to be a success story with emotional eating? How does it feel to stop overeating or to lose weight without dieting? Is it really possible? These are questions I get asked - a lot. Will this work for me? Can I do what it takes? What’s it like to get help for emotional eating? What is it like to join Your Missing Peace (my program for ending overeating habits)? In this episode of the Too Much on Her Plate podcast, some special guests join me. Three members of Your Missing Peace are sharing their experiences of creating freedom from overeating and peace with food.

In this episode:

• Why it’s confusing at first to try a new approach
• What it’s like to come to a coaching meeting in Your Missing Peace
• Surprises and unexpected discoveries
• Results - and how and why they feel different than expected

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-help-inside-the-program-tmohp-episode-065/.

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

Today I’d like to tell you a story about a quirky habit and how it relates to the neuroscience of happiness. We’re also going to cover how you can use this information to create more positive results when you’re working to change your eating habits or break cycles with emotional eating. AND (stick with me), I’m going to tell you how all of this can help you create momentum and ongoing motivation when you’re in the midst of change.

This sounds like a lot- I know. And it all starts with counting bunnies on my runs.

In this episode:

• My rather odd running habit
• Our neurobiological preference to notice the negative
• What counting bunnies has to do with creating peace with food or changing overeating patterns
• The power of writing things out instead of just thinking them through

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/bunnies-and-seeing-better-results-tmohp-episode-052/.

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

Do you ever feel like you’re the only smart woman who hasn’t figured out how to break patterns of overeating and emotional eating. If you’re feeling this way, you’re not alone - so let’s bust this myth once and for all. The truth is, there are very common reasons that smart, busy women overeat. These reasons can create a self-perpetuating cycle that can keep you stuck even if you’re working hard to change overeating or emotional eating habits.

What I cover in this episode:

• The isolation and false belief so many smart women have that they are alone in their overeating struggles
• The self-reinforcing cycle that can keep you overeating
• How to build a self-perpetuating pattern that takes your power back from overeating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-smart-busy-women-overeat-the-beast-cycle-tmohp-episode-048/.

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

Should you really invest hope in the possibility of creating freedom from overeating? What’s standing in the way of finding something that works? These are the questions I’m addressing in this episode of the podcast.

What I cover in this episode:

• Why you might feel afraid to believe you can change your eating or your relationship with food
• How being imperfect helps you create freedom from overeating
• Why I don’t believe in cheat days
• A plan that works FOR you vs. a plan you have to perfectly work

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/will-this-work-for-me-tmohp-episode-045/.

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 sharing the four pillars you’ll need to solve your own overeating puzzle. They are worlds away from what diet mentality and diet culture have insisted you focus on. Let’s talk about how to build a foundation for freedom from overeating and peace with food.

This episode is the third of a 3-part series I taught on how to use psychology to stop overeating. If you’ve heard about how psychology, mindset, and your emotional relationship with food might be driving your overeating - but you don't know how to apply these things in a helpful way; you’ll want to catch these episodes where I’ll help you wrap your brain around what’s possible when you shift your thinking and how addressing your mindset can dramatically change your approach and your results. Did you miss episode 2 or 3? I’ve included the link in the show notes.

What I cover in this episode:

• Why and how your brain can resist change
• Embracing your power
• Ditching diets
• Becoming the CEO of your wellbeing
• Forever freedom
• The Missing Peace program - my 16-week online program for creating freedom from overeating and emotional eating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-use-psychology-to-stop-overeating-the-missing-pieces-of-the-overeating-puzzle-part-3-tmohp-episode-043/.

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’s a trap that keeps a lot of smart women overeating and it’s often unrecognized. It springs from the way that diet mentality teaches us to think about how to make changes. When you understand how change really works, it empowers you to break free from vicious cycles with overeating, food, and with weight. 

What I cover in this episode:

• The difference between diet mentality and freedom mentality
• How to recognize when you’re trapped inside diet mentality
• The common reasons for overeating
• The shape of change
• Healing and dealing

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-use-psychology-to-stop-overeating-freedom-mentality-part-two-tmohp-episode-042/.

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

Today I’m inviting you inside a 3-part series I taught last month on how to use psychology to stop overeating.  If you want to stop overeating, emotional eating, or your weight, then your brain is your most valuable asset. 

In this first session, I’ll be teaching you about diet mentality and some major shifts in your thinking that can lead to big changes in your eating.

What I cover in this episode:

• Why your brain is your most powerful asset for changing overeating and emotional eating
• Why it’s impossible to create freedom from overeating battles within diet mentality
• The four main obstacles to creating peace with food

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-use-psychology-to-stop-overeating-part-one-tmohp-episode-041/.

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

The truth is, if you’re not getting what you need, it’s easy to fill that gap with food, and the more you ignore or numb or push down what you’re really craving, the more power food, and overeating can have. 

Some of what you’ll hear in this episode:

• My pattern of overeating when I’m not getting my needs met
• A first step to breaking the cycle
• Where to start if you have no idea how to “nourish your spirit”
• A list of nourishing things that work for me
• Why mindset is an important piece of the puzzle (of course)

Taking a look at where you’re feeling nourished, and where you aren’t can have a big impact on your relationship with food. It can also be the first step in feeling better than you do now.

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/nourishment-and-overeating-tmohp-episode-040/.

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

The future is usually top of mind for people who are trying to change the way they eat. “When I stop overeating/lose the weight/give up sugar…I will ….” can be such an exciting thought. Unfortunately, this focus on the future can often be unrealistic and can lead to putting a lot of perfectionistic pressure on yourself.

Some of what you’ll hear in this episode:

• How you can use your future self to shift your relationship with food (and what isn’t helpful)
• The power of thoughts
• How experimenting with your future self can help with night eating
• The future self and cravings
• Self-compassion and tough love
• How your future self can help with perfectionism and overeating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/changing-overeating-habits-with-your-future-self-tmohp-episode-039/.

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’s the last time you went for something to eat because you wanted to escape? Or numb out? When’s the last time you wandered into the kitchen to avoid thinking about the email that just landed in your inbox? Using food to zone out, to numb yourself, or to push through or push down feelings or needs is an easy habit to slide into.

What I cover in this episode:

• An alternative to mindless eating, endless emotional eating, and weight gain when it feels like you just need to escape the overwhelm
• One reason (that has nothing to do with you) that numbing is so tempting
• The inverse relationship between numbing and self-care
• Small routines and habits that can help you break the cycle of eating to numb or zone out

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/if-youre-eating-to-numb-tmohp-episode-038/.

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

Do your feelings about your eating, your weight, or your body ever keep you at a distance from others? Do you have thoughts about why your relationship with food needs to be private? Do believe that you need to reach your goals before you connect more fully? I’d like to explore these issues with you.

Emotional eating can be isolating. It’s often an area that women keep to themselves, and you might be telling yourself stories about why this is necessary or for the best. But is it? Let’s talk about emotional eating isolation, the consequences it can have, and the alternative.

What I cover in this episode:

• How isolation shows up and its impacts
• What you can learn from your feelings about connecting
• Common stories or beliefs that may be holding you back
• How and when connecting vs. isolating can help you change your eating 
• Why a group can be helpful even for “non-group” people

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/is-emotional-eating-isolation-keeping-you-stuck-tmohp-episode-035/.

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

We really can’t talk about how to end overeating or break cycles of emotional eating without talking about guilt, self-blame, and hope. 

Is the self-blame you’re dragging around helping or making things worse? (Spoiler alert: you already know it’s causing problems.)

What I cover in this episode:

• How guilt and self-blame create vicious cycles
• How you may have been shamed or guilted by “experts” you hired to help you and how they may have given you a false map of the change process
• How to escape vicious cycles caused by guilt and self-blame
• How to get clearer on what will work for you

This is important. Join me and I’ll share with you how guilt and self-blame may be weighing you down (literally and figuratively), and how to start believing in yourself again.

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/hope-guilt-and-ending-overeating-tmohp-episode-034/.

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

Your overeating or emotional eating habits sit on a foundation of automatic thoughts and decisions. Changing the way you think about food or generating a belief that will help you stare down a craving can feel impossible in the moment. This is what makes guided visualizations so powerful.

This is an episode to listen to in a quiet place where you can be uninterrupted. It may be an episode that you’ll want to bookmark so that you can revisit it, again and again.

Featured on the show:

• The Success Soundtrack is a collection of short downloadable audios that you can use daily to reset your mindset. Go here to learn more.
• Additional Podcast Episodes on the Power of Your Thoughts: 
  • Is Perfectionism Secretly Triggering Your Emotional Eating?
  • Tough Love for Emotional Eating
  • Change Your Thinking to Change Your Eating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/a-guided-visualization-to-help-with-emotional-eating-tmohp-episode-030/.

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

You’re probably doing something “without even thinking” about it that makes overeating more tempting and makes changing your eating habits more difficult.

It’s human nature to have a soundtrack in your head that constantly feeds you thoughts and beliefs and stories - about you, about what you’re capable of, about food and eating and cravings, and about the possibility (or impossibility) of change.

Let’s talk about thoughts and feelings and where they lead. Let’s explore whether it’s time to feed your brain a better diet.

What you’ll learn from this episode:

• Why jumping into action to change your eating isn’t always a good idea
• Why and how your thoughts will help you change your eating
• How thoughts and feelings can shape your action (or lack of it)
• How to determine whether your thought and beliefs are sabotaging your eating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/feed-your-brain-a-better-diet-tmohp-episode-025/

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

Why is it so hard to make a new eating habit stick?

The idea of changing your eating habits sounds straightforward. So why is it so easy to fall off track? Why does this one area of your life work differently than all the other places where you can easily solve problems?

Let’s talk about why new eating habits don’t stick and what you can do to change this.

What you’ll learn from this episode:

• Why the “right” eating habits might not be sticking
• The importance of your habitual thoughts
• How you can get stuck with conflicting habits that make it really hard to change your eating
• Where to look for missing habits or plans
• How changing your eating habits can be easier

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-new-eating-habits-dont-stick-tmohp-episode-024/

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