Too Much on Her Plate with Dr. Melissa McCreery: Recent Episodes
Melissa McCreery
Too Much on Her Plate is a podcast for smart, busy women who want to stop emotional eating and overeating. Psychologist and emotional eating expert Dr. Melissa McCreery explores why diets don’t work and what to do instead. Discover how emotional eating, mindless eating, stress eating, and comfort eating can teach you how to address your non-food Hidden Hungers, and how to implement smart strategies to ditch diet mentality, rewire your thoughts and beliefs about food, eating, and the scale, and end vicious cycles with overeating and weight.
Why does the day fall apart with food—even when you were “good” all day?If you’re stuck in a power struggle with food, this episode will help you understand why more control isn't the answer—and what to do instead.
You’ll hear:
- Why overeating isn’t about willpower
- What food is really doing for you in those tough moments
- Why trying to control your eating often makes things worse
- What real peace with food starts to look like
Learn how to shift the dynamic so food doesn’t have so much power.
Start creating peace with food today: https://toomuchonherplate.com/peace-with-food-the-emotional-eating-toolbox/
Take the Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/
Share this episode with someone who’s ready to stop struggling with food.
For the complete show notes, go here: https://toomuchonherplate.com/power-struggle-with-food-episode-203/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Emotional eating, limited bandwidth, and the tools that actually help
What if your eating struggles aren’t a willpower problem, but a capacity problem?
In this episode, I share the real reasons emotional eating gets worse when your bandwidth is gone, and why pushing harder doesn’t work. You’ll learn:
- Why autopilot overeating happens (especially at night)
- What to do instead of starting another “plan”
- Tools that work when your capacity is low
- How to stop spiraling when things don’t go perfectly
This episode introduces the Peace with Food program - a flexible, 30-day toolbox to help you feel calmer and more in control around food and break emotional eating and overeating habits.
Links:
- Peace with Food: https://toomuchonherplate.com/peace-with-food-the-emotional-eating-toolbox/
- Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/
Share this episode with someone who’s tired of trying to be perfect. These tools change everything.
For the complete show notes, go here: https://toomuchonherplate.com/emotional-eating-tools-episode-202/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Overwhelmed and overeating? This episode shows you a better way.
Feeling stretched thin, overloaded, or stuck in emotional eating patterns—but don’t have the energy to fix it? You’re not alone. Most smart, high-achieving women don’t struggle because they’re lazy. They struggle because their capacity is maxed out—and they’ve been taught to blame themselves.
In this episode, I share how to shift your approach to overeating and emotional eating when your life feels like too much.
What you’ll learn:
- Why limited capacity isn’t laziness
- How pushing harder drains your bandwidth
- A smarter way to stop overeating—even when you’re tired
- A mindset shift that makes real change possible
Start making peace with food—without waiting for life to calm down.
Join my 30-day program here:
https://toomuchonherplate.com/peace-with-food-the-emotional-eating-toolbox/
Take the free Hidden Hungers Quiz:https://toomuchonherplate.com/hidden-hungers-quiz
Share this episode if you know someone who needs to hear that they’re not failing - they’re just overloaded.
For the complete show notes, go here: https://toomuchonherplate.com/overwhelmed-and-overeating-episode-201/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
The truth about diets? They keep you stuck.As the new year approaches, you might feel the pull of another plan, another try, another round of willpower. But what if the problem isn’t you? What if it’s the diet itself?
In this best-of episode, I’m sharing 25 powerful reasons not to start another diet - not in January, not ever again.
You’ll learn:
- Why diets don’t work
- How they increase obsession and emotional eating
- What to do instead
Download the free cheat sheet: https://toomuchonherplate.com/25reasons
Enrollment is open for Your Missing Peace: https://toomuchonherplate.com/ympclub-web/ (Final session with coaching access! Registration closes January 16.)
Share this episode with a smart woman who’s ready to break the cycle.
For the complete show notes, go here: https://toomuchonherplate.com/truth-about-diets-ep-166/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Before you commit to a new weight loss plan, here’s what you really need to know.
If you’re a high-achieving woman, chances are your overeating has nothing to do with willpower—and everything to do with the hidden hungers that traditional food plans ignore.
In this best-of episode, I’m sharing:
- The 5 hidden hungers that fuel emotional eating
- Why “just be more disciplined” always backfires
- What to focus on instead of restriction and control
Listen before you pick another strategy that doesn’t fit your life.
Your Missing Peace (next session starts Jan 19): https://toomuchonherplate.com/ympclub-web/
Free Roadmap: https://toomuchonherplate.com/map/
Quiz: What's driving your overeating? https://toomuchonherplate.com/emotional-eating-quiz/
Share this episode with someone who’s ready for more peace with food.
For the complete show notes, go here: https://toomuchonherplate.com/weight-loss-plan-ep-199/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Struggling with autopilot eating habits during the holidays? You’re not alone, and there’s a better way than just trying to control your eating with willpower.
In this episode, you’ll learn:
- What autopilot eating habits look like in December
- Why willpower backfires for high-achieving women
- A 3-question check-in to reconnect with what you really need
- How to start changing your patterns today (no big plan required)
- Hidden Hungers Quiz: https://toomuchonherplate.com/hidden-hungers-quiz/
- Join Your Missing Peace (new session in January): https://toomuchonherplate.com/your-missing-peace/
Share this episode with someone who needs it.
For the complete show notes, go here: https://toomuchonherplate.com/autopilot-eating-habits-during-the-holidays-ep-198/
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Overeating in December? It’s not your fault - and here’s what helps
Struggling with overeating in December? It’s not about willpower. In this episode, you’ll learn how holiday stress, time pressure, and constant food cues trigger autopilot eating patterns - and what to do instead.
You’ll learn:
- Why old patterns feel stronger this season
- What NOT to do with food in December
- How to feel more in control (with zero perfection required)
Listen now and take the pressure off.
- Explore Peace with Food: The Emotional Eating Toolbox: https://toomuchonherplate.com/peacewithfood
- Browse all programs and resources to help with overeating and emotional eating: https://toomuchonherplate.com/shop
- For the complete show notes, go here: https://toomuchonherplate.com/overeating-in-december-ep-197/
Share this episode with a friend who needs it.
Ready to take your next step with emotional eating?
✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/
🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/
🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/
📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/
💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH
Strength training isn’t just for athletes—it’s one of the best things you can do for your health, energy, and confidence after 40.
In this episode, I’m talking with physical therapist and health coach Michele Riechman about why strength training for women over 40 matters, how it supports your metabolism and hormones, and simple, realistic ways to start - without falling into the all-or-nothing trap.
If you’ve been waiting for the “right time” to start, this conversation might be exactly what you need.
For the complete show notes, go here: https://toomuchonherplate.com/strength-training-for-women-over-40-ep-196/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Why do you lose control around food even when you know better? It’s not about willpower. And it’s not about discipline.
In this episode, I’m walking you through:
- The shortcut your brain has learned (and how to unlearn it)
- Why “just try harder” always fails
- What the urge to eat is really about
- A question that can change everything
This is the first in a series spotlighting Peace with Food: The Emotional Eating Toolbox - my new 30-day program to help you build real, lasting peace with food.
Listen in, and start replacing guilt with insight - one curious pause at a time.
Learn more: https://toomuchonherplate.com/peacewithfood
Discover tools to end overeating for good: https://toomuchonherplate.com/shop
Take the Hidden Hungers Quiz: https://toomuchonherplate.com/hiddenhungers-quiz
Share this episode if it resonated with you.
Full show notes and transcript at https://toomuchonherplate.com/lose-control-around-food-ep-195/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Trusting yourself with food again isn’t just possible, it’s the smarter way forward.
If you’ve lost count of how many times you’ve started over, this episode will help you understand why the cycle keeps happening and what it really takes to create lasting change.
In this episode:
- Why we stop trusting ourselves around food
- How control and perfectionism erode confidence
- Four steps to start rebuilding self-trust today
- What changes when trust comes back
Listen in and learn how to create the kind of self-trust that leads to real food freedom.
Start now:
Your Missing Peace Program: https://toomuchonherplate.com/ympclub-web/ Take the Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/
Share this episode with someone who needs it.
Full show notes and transcript at https://toomuchonherplate.com/trusting-yourself-with-food-episode-194/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
You’ve heard the hype — Ozempic, quick fixes, magic pills. But if you’ve ever struggled with emotional eating, there’s something these “solutions” can’t fix.
In this episode, we’ll unpack:
- Why quick fixes often fail women who overeat for emotional reasons
- What Ozempic can’t fix about your relationship with food
- How to rebuild trust with yourself and stop outsourcing control
- What actually works to create lasting peace with food
Tired of the cycle? It’s time to stop fighting food — and start healing at the root.
Explore Your Missing Peace (3- and 6-month options):
https://toomuchonherplate.com/ympclub-web/
Take the Free Hidden Hungers Quiz:
https://toomuchonherplate.com/emotional-eating-quiz/
Explore all programs and tools:
https://toomuchonherplate.com/shop/
Share this episode with a high-achieving woman who’s ready for a better way.
Full show notes and transcript at https://toomuchonherplate.com/ozempic-and-quick-fixes-tmohp-episode-193/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Tired of eating Halloween candy without even realizing it? In this “Best Of” episode, Dr. Melissa McCreery walks you through a powerful mindful eating experiment you can try with candy (or any food) to stop autopilot eating, reduce emotional eating, and build more peace with food.
This episode is perfect for high-achieving women who want to stop overeating during the holidays without dieting or deprivation. You’ll learn how to slow down, savor your food, and tune into what your body actually needs.
Referenced in this episode: Episode 108 – Is multitasking while eating bad for you?
What you’ll learn:
- What mindful eating really means
- How to use this with Halloween candy or any trigger food
- Why multitasking while eating leads to overeating
- Simple steps to be more present while you eat
Ready to take this further? Explore the Your Missing Peace program — now with two options:
- Semester One (3 months) – Start strong with less commitment
- Full Program (6 months) – The complete journey to food freedom
Learn more at toomuchonherplate.com
Share this episode: Know someone who’s been raiding the Halloween candy bowl? Send them this episode.
Full show notes and transcript at https://toomuchonherplate.com/mindful-eating-halloween-candy-episode-192/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
When it comes to ending the struggle with food, most smart women overcomplicate things. We tell ourselves we need more willpower, more control, or the perfect plan - and then we either never quite get started, or end up in cycles of not hitting that perfect mark and endlessly starting over. Real freedom from overeating often begins in the simplest, most human ways - through small, imperfect steps and compassionate consistency.
Together, we’ll explore:
- Why your brain loves to make change harder than it needs to be
- How simple, imperfect actions can lead to profound transformation
- The role of decision and daily consistency in breaking overeating cycles
- Why community and support create momentum that lasts
This episode is a reminder that peace with food doesn’t come from control; it comes from clarity, compassion, and the willingness to keep going, one (imperfect) step at a time.
Full show notes and transcript at https://toomuchonherplate.com/stop-overeating-with-simplicity/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Ever wondered why your efforts don’t bring results - even when you eat “clean” and stick to all the rules? This episode with Dr. Beth Westie digs into the relationship between hormones and cravings, energy slumps, and emotional eating. Beth breaks things down with a simplified approach to what to do instead of beating yourself up.
Dr. Beth Westie is a Functional Medicine Practitioner, chiropractor, bestselling author, and host of The Female Health Solution Podcast. After facing her own hormonal challenges, she developed the Eat for Your Cycle™ Method to help women balance their hormones through nutrition. In this episode, she joins me to unpack why willpower fails when hormones are out of sync—and how cravings, energy dips, and emotional eating are often driven by deeper physiological patterns.
We cover how sleep, stress, and protein work together to stabilize your system, how eating for your cycle can reduce cravings, and why long-term hormonal alignment—not quick fixes—is key to real change.
Resources & Links:
Dr. Beth Westie:
- TikTok
- YouTube
- The Female Health Solution Podcast
Melissa’s Resources:
- Hidden Hungers Quiz
- Free Masterclass
- TooMuchonHerPlate.com
Full show notes and transcript at https://toomuchonherplate.com/podcast-190-hormones-and-cravings/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Tina had done the therapy, the journaling, the inner work – she even wrote a book about her transformation. But food still held power over her.
In this powerful conversation, Tina shares what worked after decades of working to fix emotional eating. She reveals how Your Missing Peace helped her create a new relationship with food – one rooted in choice, freedom, and self-trust.
Listen to hear:
- The mindset shift that changed everything
- Why a high-achieving woman like Tina chose a group program
- How it feels to finally be free from food prison
Enrollment is open now for Your Missing Peace. Save $500 and get two bonus months of group coaching.
VIP includes private coaching and is capped at 6 spots – when they’re gone, they’re gone.
Enrollment closes September 30 at 11:59 pm PT.
Full show notes and transcript at https://toomuchonherplate.com/podcast-189-fixing-emotional-eating/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
You make a plan, get motivated, and expect yourself to follow through perfectly. But when things go off track, the cycle starts again.
In this episode, we’re looking at how hidden perfectionism fuels overeating - and what actually helps you build habits that stick.
Learn more about Your Missing Peace:
https://toomuchonherplate.com/ympclub-web/
Full show notes and transcript at https://toomuchonherplate.com/perfectionism-fuels-overeating/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Why do smart, successful women struggle with food, motivation, and happiness? Yale psychologist Dr. Laurie Santos joins Dr. Melissa McCreery to unpack the real reasons behind emotional eating, self-sabotage, and toxic motivation. Tune in to learn why self-compassion isn’t weakness - it’s your greatest strength.
Resources:
- Dr. Laurie Santos' podcast: The Happiness Lab
- Laurie's course: The Science of Well-Being on Coursera
🎧 Plus: Get ready for the FREE 5-day Freedom from Overeating Workshop. Reserve your seat at toomuchonherplate.com/register
Full show notes and transcript at https://toomuchonherplate.com/emotional-eating-help-for-women/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
After a stressful day, do you ever find yourself saying “screw it” and heading straight for the snacks? You’re not alone – and it’s not about lack of willpower. In this episode, we’ll unpack the real reasons behind that snap, why food feels like the only option, and how to create new patterns without perfectionism or shame.
You’ll learn:
- What’s really happening in the “screw it” moment
- How to shift the cycle of stress eating
- Practical ways to create pause, compassion, and choice
👉 Want help with this? Schedule a time to talk about coaching or the group program.
Full show notes and transcript at https://toomuchonherplate.com/stress-eating/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Do your weekends leave you feeling like you’re starting over every Monday? In this episode, I unpack why weekend overeating happens, what role diet mentality plays, and how to shift into a food relationship that works every day of the week. It’s not about more rules—it’s about creating lasting freedom.
🎧 Learn how to stop the weekend food spiral and discover the exact framework I teach inside Your Missing Peace.
🎓 Watch the free masterclass: toomuchonherplate.com/registration-page
✨ Learn more: toomuchonherplate.com/ympclub-web
Full show notes and transcript at https://toomuchonherplate.com/weekend-overeating/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
You make great choices all day. You stick to your plan. You avoid the breakroom snacks. But when the evening hits, all bets are off. You sit down, the TV goes on, and the snacks come out.
If you keep blowing it at night and wondering what’s wrong with you, this episode is for you.
Dr. Melissa McCreery shares what’s really happening when nighttime eating sabotages your goals—and it’s not what you’ve been told. This is not a discipline issue. It’s a symptom—and in this episode, you’ll learn how to decode it.
Find out:
- Why the end of the day feels so hard
- What that pull to the pantry is really about
- How to start shifting your patterns with care, not control
Mentioned in this episode:
- Free Masterclass: https://toomuchonherplate.com/stopovereating/
- The Missing Peace Program: https://toomuchonherplate.com/missing-peace/
Full show notes and transcript at https://toomuchonherplate.com/nighttime-eating-episode-184/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Is it really about willpower? Or is your body trying to tell you something?
In this powerful conversation, Stephanie Mara Fox shares how somatic eating helps you decode your cravings, make peace with food, and heal from binge and emotional eating. You’ll learn why your nervous system matters more than discipline—and what to do when nothing else has worked.
Stephanie's website: https://www.stephaniemara.com/
Somatic Eating: https://www.somaticeating.com/
Free 5-part email series: https://www.stephaniemara.com/subscribe
Full show notes and transcript at https://toomuchonherplate.com/somatic-eating-willpower-tmohp-episode-183/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Mindlessly snacking through Zoom calls? You’re not alone. In this week’s episode, I answer a listener’s question about why it’s so easy to graze through meetings without even tasting the food - and what to do instead.
You’ll learn how to stop blaming yourself, recognize what your brain is actually trying to accomplish, and try simple tools to shift the habit (without needing more willpower).
Listen to “Why You're Mindlessly Eating Through Zoom Calls (and What to Do Instead)” now.
Full show notes and transcript at https://toomuchonherplate.com/mindless-eating-zoom-calls/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
You walk in the door after work—not hungry, but somehow you end up in the fridge.
If this after-work grazing habit feels all too familiar, this episode is for you. I'm answering a listener’s question that gets to the heart of why we eat when we don’t really need food—and how to shift the pattern without relying on willpower or guilt.
In this episode, you’ll learn:
- Why after-work snacking is rarely about hunger
- What your body and brain are actually asking for in that moment
- A simple, practical shift that can help you change the habit
Need support with emotional eating and hidden hungers?
Watch the free masterclass: https://toomuchonherplate.com/registration-page/
Learn more: https://toomuchonherplate.com/qa-tired-of-grazing-after-work-try-this-simple-shift-tmohp-episode-181/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Overdrinking and emotional eating often go hand-in-hand, but rarely do we talk openly about alcohol as a coping mechanism—especially for high-achieving women. In this episode, Dr. Sherry Price joins me to discuss how she broke free from a wine habit that no longer served her, the emotional parallels between food and alcohol, and why abstinence isn't the only solution.
Resources & Links Mentioned
Dr. Sherry Price’s Website: https://epicyou.com
Dr. Sherry Price’s Podcast: https://epicyou.com/podcast/
Dr. Sherry Price on Instagram: https://www.instagram.com/drsherryprice
Take Dr. Melissa’s Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/
Watch the Free Masterclass - How to Stop Emotional Eating Without Diets and Deprivation: https://toomuchonherplate.com/registration-page/
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-wine-becomes-your-stress-relief-breaking-the-cycle-of-overdrinking-tmohp-episode-180/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you’ve ever felt stuck in a loop of nighttime overeating or bingeing, this episode might help you direct your efforts at change in more effective directions. I’m not talking about willpower. I’m not shaming food (or hunger). I am talking about what your real needs might be in that moment, and how to stop solving the wrong problem.
You’ll learn:
- Why nighttime eating becomes such a strong habit
- The role of Hidden Hungers and what they’re trying to tell you
- A powerful mindset shift that helps you step out of the cycle, and stop blaming yourself
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-breaking-up-with-nighttime-eating-on-the-couch-tmohp-ep-179/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
In this episode, I’m sharing five things every smart woman needs to know about emotional eating. If food still feels like a struggle even though you’ve tried all the things, a better understanding of emotional eating might help you understand why. I’ll explain why emotional eating isn’t always obvious, how it shows up in ways you might miss, and what you actually need to do instead of relying on willpower or control.
Here’s what I cover in this episode:
- How emotional eating can be happening even if you don’t think it is
- Why willpower, structure, and being "strong" don’t lead to peace with food
- What GLP-1s and food plans often miss about emotional eating
- What it actually takes to stop the cycle of stress and comfort eating
- How to stop blaming yourself and start using a smarter, more compassionate approach
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-willpower-and-glp-1s-wont-fix-emotional-eating-tmohp-episode-178/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you've ever said "I'll start over Monday," only to end up back in the same old loop, this episode is for you. Too many smart, high-achieving women are stuck in a cycle that goes something like this: try hard, lose steam, get off track, blame yourself, and start again - harder this time. It's exhausting. And it's not working.
In this episode, I cover:
- Why the traditional "start over" mindset sets you up to fail
- The difference between reacting and resetting - and why it matters
- The five key steps to creating a reset that actually works
- What diet culture gets wrong about willpower and starting fresh
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-to-do-when-youre-tired-of-starting-over-again-tmohp-episode-177/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you’ve ever found yourself eating on autopilot, not tasting your food, or wondering how you got from “just a bite” to the bottom of the bag, you’re not alone. And you’re not broken. What’s likely happening is something I see all the time - you’re simply not with yourself in those moments. And when you’re not present, something else takes over.
Here’s what I’m covering in this episode:
- Why checking out is so common - and how it fuels overeating
- The real cost of disconnection from yourself (and why it’s not neutral)
- What changes when you start noticing and tuning into your own experience
- How you can start practicing this shift - even if it’s messy, imperfect, or brand new
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/you-cant-change-your-eating-if-youre-not-here-tmohp-episode-176/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you've ever found yourself reaching for food when you're stressed, overwhelmed, or just plain exhausted, it might be time to explore a powerful but often overlooked tool for lasting change: self-compassion. In this episode, you’ll hear why self-compassion is a game-changer when it comes to ending overeating and emotional eating. If the voice in your head tends to be a harsh critic, or if you find yourself stuck in the all-or-nothing mindset, this episode is for you.
In this episode, you'll learn:
- Why self-compassion is a critical component of breaking the overeating cycle
- How a hidden hunger for compassion might be driving your emotional eating
- The difference between being kind to yourself and letting yourself off the hook
- How to cultivate a self-compassionate voice that coaches you toward your goals
- Why perfectionism and self-criticism can sabotage your success and how to shift this pattern
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-self-compassion-can-end-your-emotional-eating-cycle-tmohp-episode-175/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
I’m diving into what I call the “overeating boomerang”—a hidden mindset trap that keeps smart, capable women swinging between trying to be superhuman and using food to numb out. You’ll hear the real-life experiences (with names changed for privacy) of women inside my coaching program who realized they were stuck in this pattern, and how we began shifting it. If you've been demanding that your tired, burned-out self just push through or "do better"—and if you're ready for a more compassionate, sustainable way out of emotional eating—this episode is for you
In this episode, I cover:
- Why high-achieving women often find themselves eating on autopilot—especially at certain times of day
- The hidden mindset trap I call the “overeating boomerang”
- How denying your needs and emotions creates a cycle that leads to emotional eating
- Real-life examples from women in Your Missing Peace and the ways they’re breaking the boomerang cycle
- Simple but powerful experiments you can try today to begin changing your cycle with food
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-break-the-cycle-of-overeating-on-autopilot-tmohp-episode-174/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you're trying to stop emotional eating, overeating, or binge eating—but feel like nothing is changing—this episode is essential.
The truth? Most women miss the real signs that they’re making progress with ending emotional eating and overeating because they’re looking in the wrong place. And if you don’t see your results, you can’t build on them.
In this episode, you’ll learn:
- Why the mindset you bring to overcoming overeating matters more than willpower
- How to identify hidden wins that are easy to overlook when you're stuck in all-or-nothing thinking
- What real progress with food freedom actually looks like (spoiler: it’s not perfection)
- How to stop emotional eating by building momentum from small, meaningful changes
- Two big reasons women don’t see results—and how to change that today
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/feeling-stuck-how-to-recognize-real-progress-with-overeating-emotional-eating-and-food-freedom-tmohp-episode-173/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Lisa knew exactly how she wanted to eat. She’d researched, made a plan, and was fully committed—until real life got in the way. Vacations, stress, and long days at work would throw her off track every time. If you’ve ever wondered why you can’t stick with a healthy eating plan (even one you like), this episode will show you what’s really going on—and what to do instead.
In this episode, I’ll walk you through:
- Why knowing what to eat isn't enough to change overeating habits
- The hidden stories and beliefs that sabotage your “perfect” plan
- What most smart women get wrong when they try to create new food habits
- How to create habits that actually work when life isn’t calm, predictable, or easy
- Why focusing on “not overeating” backfires—and what to do instead
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/end-overeating-by-shifting-your-focus-tmohp-episode-172/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Tune in to hear how small, sustainable actions can create lasting change and why waiting for the “perfect time” is a trap.
What You’ll Learn in This Episode:
- Why postponing your happiness contributes to overeating and emotional eating
- The Hidden Hungers that drive cravings and how to address them
- The all-or-nothing mindset that keeps high-achievers stuck in overwhelm
- How dreaming big can actually make your goals more achievable
- Small, doable actions that lead to real, lasting progress
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-postponing-yourself-how-to-break-free-from-overwhelm-and-overeating-tmohp-episode-171/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
In this episode, I’m covering mindset shifts, hidden roadblocks, and powerful tools that can help you break free from deprivation thinking and finally cure your overeating habits. You’ll learn why self-compassion and the right support system are essential, what you need to know about blind spots that can keep you stuck, and what you can do to rewire your brain for freedom instead of restriction.
What You’ll Learn in This Episode:
- Why diet culture and deprivation-based approaches feel so familiar—even when they don’t work
- The real reason high achievers struggle to break free from stress eating patterns
- How confirmation bias keeps you trapped in old patterns and how to shift your perspective.
- The surprising power of community and support and why doing this alone makes lasting change harder
- Simple ways to start rewiring your brain to work for you instead of against you.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/curing-emotional-eating-habits-vs-controlling-them-tmohp-episode-170/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
In part two of How to Lose Your Stress Eating Habit, we shift from why traditional approaches fail to what actually works. Last episode, I explained why the advice most of us have heard about how to control stress eating keeps you stuck in an exhausting cycle. Today, I want to introduce you to my signature framework—the approach my clients use to completely uproot their stress eating habits instead of just managing or controlling them.
You'll learn:
- The key difference between controlling stress eating and curing it
- Why true freedom from stress eating isn’t about willpower or vigilance
- How shifting to a model of satisfaction, confidence, and consistency changes everything
- Why you can trust yourself with food again—and how to start
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-lose-your-stress-eating-habit-by-uprooting-it-part-2-tmohp-episode-169/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Are you tired of trying to control your stress eating, only to end up stuck in the same cycle? In this episode, I explain why the most common advice about stress eating—like trying to distract yourself, exercising more discipline, or simply saying no—doesn’t work. More importantly, you’ll learn why it's not your fault that these approaches have failed you. Get ready to see stress eating in a completely new light and take the first step toward real, lasting change.
In this episode, you'll learn:
- Why traditional advice for stopping stress eating keep you stuck.
- The three key mistakes that create the stress-eating hamster wheel.
- How self-blame shuts down your ability to truly solve stress eating.
- Why controlling food isn’t the same as curing stress eating.
- A preview of the alternative approach that leads to lasting freedom.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-lose-your-stress-eating-habit-part-1-why-traditional-advice-fails-you-tmohp-episode-168/
Stay tuned for Part 2, where we break down the solution to losing your stress eating habit for good!
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Comfort eating is showing up big-time these days. Of course, in the long run, comfort eating ISN'T comforting. The key to breaking the cycle lies in discomfort - but not the kind of making yourself uncomfortable or taking on difficult challenges that diet mentality may have taught you is necessary. In this greatest hits episode, I explore how stepping into the helpful type of discomfort—rather than avoiding it—can be the game-changer in your relationship with food. You’ll learn how to challenge diet mentality, shift your thinking, and take your power back in a way that leads to lasting freedom from overeating.
In This Episode, You’ll Learn:
- Why comfort eating doesn’t actually create real comfort
- How diet mentality convinces you that success requires constant struggle
- The difference between helpful discomfort and self-punishing discomfort
- How shifting your thoughts can make "hard" changes feel easier
- Why embracing discomfort is the key to breaking free from emotional eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-free-from-comfort-eating-why-discomfort-is-the-key-to-real-change-tmohp-episode-167/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Why do you overeat? What can you do instead of depriving yourself? In this greatest hits episode, I'm diving into four powerful questions that can shift your entire approach to food and emotional eating. If you’ve ever felt stuck in the cycle of willpower, deprivation, and frustration, these questions will help you break free and create real, lasting change—without dieting. Plus, hear how these shifts transformed Maryanne’s life in ways she never expected.
In this episode:
- Why You Overeat – Understanding the real reasons behind your cravings and emotional eating.
- Breaking Free from Deprivation Thinking – How to stop relying on willpower and start addressing your true needs.
- Creating Your Own Food Freedom – The key to changing your eating habits without feeling restricted.
- How to Stop Repeating the Past – Learning from past struggles instead of blaming yourself.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-free-from-overeating-the-4-questions-that-change-everything-tmohp-episode-166/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Creating freedom from overeating doesn’t require a major life overhaul or a series of giant, hard-to-take steps, even if your brain has been telling you this is what’s necessary. Tune in to today’s episode to learn more.
What you’ll learn in this episode:
- Understanding your brain’s drama
- The power of small steps
- Practical small steps for change
- How your brain overwhelms you into overeating and what to do about it
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/your-brain-is-a-drama-queen-and-its-keeping-you-overeating-tmohp-episode-165/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
How do you reset, instead of overeating when life feels out of control or stressful? How do you focus on what you can control or what’s good for you when you feel overwhelmed - instead of heading straight for the chocolate? This episode of the Too Much on Her Plate podcast is designed to help.
In this episode:
- Mindset Reset: Focusing on What You Can Control
- The Importance of Sleep for Mental Clarity
- Practicing the Pause: A Tool for Self-Care
- Setting Daily Goals for Rejuvenation
- Changing the Station: Shifting Focus Away from Stress
- Screen-Free Time: Disconnect to Reconnect
- Commit to a Mental or Mindset Reset
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-reset-instead-of-overeating-when-life-feels-out-of-control-tmohp-episode-164/.
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
You may know about eating on autopilot or mindless overeating, but you probably don’t realize you’re doing something else mindlessly that leaves you more likely to overeat. It’s probably making changing your eating habits more challenging too. It’s almost impossible to break emotional eating and overeating habits without addressing your mindset and without exploring the thoughts or the mental soundtrack in your head.
In this episode I’m exploring the power of mindset, and how it can make all the difference in creating freedom from overeating.
What you’ll learn in 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/reset-your-mindset-to-break-overeating-and-emotional-eating-habits-tmohp-episode-163/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
There are huge advantages to seeing perfectionism as the unattainable set of expectations that it is - especially if you want to break overeating habits or emotional eating patterns, so let’s tackle the first step toward breaking the cycle of overeating and perfectionism.
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/how-to-break-the-cycle-of-overeating-and-perfectionism-tmohp-episode-162/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
In this episode of the Too Much on Her Plate podcast, I’m sharing the journey of “Marie” (not her real name), a smart, successful professional woman who struggled with overeating, stress eating, and feeling like food was controlling her (sound familiar?).
Marie’s story is a perfect example of how deeply ingrained deprivation thinking and diet culture can keep us stuck in a frustrating cycle of overeating, self-blame, and defeat. Like so many women, Marie believed that success with food required willpower, motivation, and discipline—but none of it was working.
Here’s what you’ll learn in this episode:
- Why Marie’s overeating wasn’t about food at all—and why yours might not be either.
- The role stress plays in driving overeating and why ignoring this connection keeps you stuck.
- The first essential question to ask yourself to start creating freedom from overeating.
- How Marie shifted from relying on food for stress relief and reward to addressing her Hidden Hungers.
- Why ditching the all-or-nothing mindset and taking small, consistent steps can create dramatic results.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-stop-stress-eating-without-willpower-maries-story-tmohp-161/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Whether you’re tired of struggling or ready for a fresh approach to your relationship with food, this episode will guide you toward creating a roadmap that sets you up for lasting success.
What You’ll Learn in This Episode:
- Why having a clear vision of success is essential to overcoming emotional eating.
- The common pitfalls of focusing only on outcomes (like weight or eating habits) without considering how you want to feel.
- The role of feelings like freedom and peace in achieving sustainable change.
- How to begin crafting a vision for your future that motivates and excites you.
- Tools and strategies to help you uncover what you really want and move toward it intentionally.
For key takeaways and clear action steps, go to the link below.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-create-a-clear-vision-for-overcoming-emotional-eating-and-living-the-life-you-want-tmohp-160/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
This episode of the Too Much on Her Plate podcast is about how to get emotional eating help (and overeating help) that is actually helpful.
Join me while I share my thoughts on why it’s important to be clear on the kind of help and support that will meet your needs and be helpful to you - and how to let go of the “help” that isn’t helpful at all.
What you’ll learn in this episode:
- How help and support can reinforce old habits, or help you break them
- The importance of clarifying what you want to be helped WITH
- How you can use help to reinforce, repeat, and remind you as you create a relationship with food that works for you
- Ways to recognize support that isn’t helping and may be making things harder for you
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-get-help-for-emotional-eating-and-overeating-tmohp-159/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
This week’s episode is an important one - especially this time of year when there’s so much hype about goals and resolutions. What do you do when your confidence is gone and how do you banish all the diet messages and learn to trust yourself with food, with eating, and with hunger?
In this episode:
- You’re not alone if you’re tired of all the healthy eating or weight loss chatter taking up space in your brain
- How you can become someone who doesn’t trust herself to make decisions about how much or what to eat and how to change this
- Steps for growing your self-trust and confidence again - and why it’s so important for creating freedom from overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-you-dont-trust-yourself-to-stop-overeating-tmohp-episode-158/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
There’s so much messaging out there about weight loss and overeating. It’s so constant, and our exposure to it starts so early, that it’s easy to forget that the themes and refrains aren’t necessarily truths or helpful and that the messaging doesn’t address the complete overeating puzzle. Marketing from the weight loss industry promotes quick fixes, with the idea that if you do things right - if you get right - those fixes will be permanent. And yet, we wouldn’t be here if this was the case.
In this episode:
- Why that “straightforward advice” doesn’t help you stop overeating
- The reasons you overeat
- Solving overeating vs. short term solutions
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/a-message-about-overeating-you-need-to-hear-now-tmohp-episode-157/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
In this episode of the Too Much on Her Plate podcast, you’ll learn about the role mindset plays in reinforcing or breaking patterns of being triggered to overeat. I’ll introduce you to the concept of a mindset reset, and show you a daily practice that you can use to rewire your brain and break patterns of being triggered.
In this episode:
- What a trigger to overeat really is
- Triggers vs. decisions
- A mindset reset and how to break the link between the trigger and 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-stop-being-triggered-to-overeat-tmohp-episode-156/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
This podcast episode is about a set of beliefs that might be floating around in your head and not only making it harder to change your eating - it’s likely contributing to overeating and emotional eating. We live in a culture that teaches you to blame yourself for your relationship with food - while at the same time encouraging you to use food as a solution to all your Hidden Hungers. This can lead to a sense of isolation, and even shame and guilt that keep smart, amazing women going in circles - for years. There’s a solution - one that I’m covering in this week’s episode.
In this episode:
- Why you might blame yourself and how it contributes to vicious cycles
- Getting acclimatized to shame and isolation
- How it can be easier
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/in-30-years-of-dieting-i-never-heard-this-tmohp-episode-155/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
Want to see more progress, reduce self-sabotage, and spend less time thinking and focusing on what to eat? Check out this podcast episode. It’ll make a difference.
In this episode:
- Deprivation thinking and why it doesn’t work
- Pink elephants
- Your inner rebel
- Momentum, motivation, and energy
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-telling-yourself-no-tmohp-episode-154/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
How do you stop eating on autopilot? How do you break patterns of mindless eating (when you’re - quite literally - eating mindlessly)? What’s one skill that you definitely need if you want to stop overeating or numbing out with food? These questions are answered in today’s episode of the Too Much on Her Plate podcast.
In this episode:
- How you may have lost your power to make decisions about your eating
- How getting grounded can make faulty stories and beliefs less powerful and compelling
- Why you get triggered to overeat so easily if you’re not grounded
- Simple ways to get grounded instead of numbing out with food or eating mindlessly
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/simple-ways-to-get-grounded-instead-of-numbing-out-with-food-tmohp-episode-153/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
How can you be so smart and successful in multiple areas of your life and be going in circles with overeating and your weight? Why is it that you know how to solve so many problems, but every Monday you’re facing down the same old personal challenges with stress, or overwhelm, overeating, and the scale? It’s not just you. In what’s probably a familiar refrain from me, I’m here to tell you that one part of the problem is that you’ve been given a puzzle that’s missing some pieces. Because I believe it’s essential to fill in these blank spots, I’ve developed a new answer to the question, “What is it that you do?” In this episode, I’m going to share it with you.
In this episode:
- Executive coaching - what’s missing too much of the time
- Why wellness coaching might not work for you
- Cultural biases for seeking help in only certain areas
- Performing and being a leader for your wellness and well-being
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/executive-coaching-for-wellness-and-well-being-tmohp-episode-152/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
As a high achiever who solves problems, your ability to jump into action is probably a strength, but it doesn’t serve you as well when you want to stop emotional eating or overeating. In this episode, I’ll explain why this is, how doing and taking action to stop overeating might be keeping you stuck in the same vicious cycle, and I’ll share a tip and a story of how one client stopped going in circles, stopped overeating, and began losing weight.
In this episode:
- Being wired to do
- How doing can be reactive
- The relationship between doing, over-doing, overwhelm, and overeating
- A tip to break out of the stress-overwhelm-overeating cycle
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-the-stress-overeating-cycle-without-doing-more-tmohp-episode-151/
- Watch the free, on-demand masterclass: The 3 Keys to Ending Emotional Eating and Overeating (Without Deprivation, Vicious Cycles, or Superhuman Amounts of Willpower: https://toomuchonherplate.com/registration-page/
- Find out what's triggering emotional eating. Take the free Emotional Eating Quiz: https://bit.ly/takethefreequiz
- Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
- Work with Dr. Melissa McCreery: https://toomuchonherplate.com/private-coaching-emotional-eating-coaching
- Download your free Podcast Roadmap: https://toomuchonherplate.com/map/
Rate and review the podcast: https://apple.co/3i2L8CH
If you feel like you keep letting yourself down by overeating; if you don’t have confidence that you’ll follow through on your next plan to change your eating habits; or if you don’t trust yourself to ever make changes with emotional eating or overeating, then this episode is for you.
In this episode:
- The relationship between lost confidence, “flakiness”, and perfectionism
- How to rebuild self-trust
- Are you rearranging the deck chairs on the Titanic or are you building lasting change?
- Thoughts and beliefs to attend to
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-how-do-i-stop-flaking-out-on-myself-tmohp-episode-150/
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 Q&A episode, I’m answering the question a listener submitted in my free Facebook group: “What if feeling my feelings is too uncomfortable? I know I’m an emotional eater, but I don’t want to feel my feelings, so how do I stop overeating?”
In this episode:
- Myths about being uncomfortable
- Perfectionism, numbing, overdoing, and overeating - and their link to discomfort
- Why it’s valuable to feel uncomfortable sometimes, and how this helps you stop emotional eating and overeating
- How to grow your capacity to be uncomfortable
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-if-i-dont-want-to-feel-my-feelings-and-i-dont-want-to-overeat-tmohp-episode-149/
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 exploring the power and transformation that happens when you slow down to overcome overeating and emotional eating. Your brain and your impatience want change to happen fast, but you might be surprised that slow is not only better but sometimes quicker.
In this episode:
- The power of reflection
- Slowing down for better results (and how your brain resists)
- Learning to be vs. do
- Client success stories: How embracing a slower approach helped clients achieve sustainable weight loss and freedom from food-related anxieties.
- An invitation to slow down
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/the-power-of-slowing-down-how-taking-your-time-can-transform-your-relationship-with-food-tmohp-episode-148/
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
This episode is about why small steps are the answer to breaking emotional eating habits, why they are so hard to take, and why your plan to end overeating cycles should focus on building consistency with do-able steps instead of big, dramatic lifestyle changes or diets (which we know don’t work). I polled my clients about how small steps have had big impacts on their lives and they came through with a variety of examples.
In this episode:
- The benefits of small steps
- Restoring your trust in yourself
- Fostering consistency for long-term change
- Real-life examples of small steps that led to 130+ pounds of weight loss
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-you-should-do-less-to-stop-overeating-tmohp-episode-147/
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 breaking down specific ways that perfectionism keeps you caught in overeating and emotional patterns and specific ways to break these patterns.
In this episode:
- How perfectionism limits your life
- Perfectionism kills momentum and motivation
- Guilt, shame, and perfectionism
- How perfectionism keeps you from learning what you need to learn to stop overeating
- 100% goals
- Habit and Win tracking
- A question for your future self
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-break-the-link-between-perfectionism-and-overeating-tmohp-episode-146/
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
It’s one thing to want to stop overeating or to want to lose weight. It’s another thing to figure out a way to make that happen. In between, it’s easy to get stuck in a pattern of starting food plans that aren’t sustainable, or of being frozen by overwhelm because of the distance between your current situation and your goal.
In this episode I want to share with you how to avoid sitting in procrastination and fear (that perpetuates itself), and how to take action without creating another cycle of starting a plan that won’t last.
In this episode:
- The pros and cons of seeing the big picture
- Why plans to change your overeating can lead to overeating
- Focusing on the goal vs. focusing on the habit
- Imperfect consistency for lasting freedom from overeating
- Key missing pieces for solving your overeating puzzle
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/procrastination-vs-permanent-results-tmohp-episode-145/
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 someone who’s used to giving your all - and more. It’s led to a great career and a fair amount of success, but it’s also the cause of stress, overwhelm, and overeating. There’s a reason you curl up with a bag of chips at the end of the day - it’s because you left it all out on the field and didn’t get much for yourself. In situations like this, overeating or bingeing or constant snacking can become the glue that holds your high-performing life together. So what’s a high-achiever to do? Do you have to sacrifice doing your best to end your overeating habit? Do you have to start “settling” and stop “doing your best”?
In this episode:
- Doing your best: what it really means
- The over-functioning trap
- The circle of best
- The error that makes doing your best a trap for burnout, stress, and overeating
- How to do and be your best AND be unstoppable
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overwhelm-and-overeating-when-doing-your-best-is-burning-you-out-tmohp-episode-144/
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 reality is that you can break patterns of endlessly falling off track and "starting over" each time your eating doesn't go the way you'd hoped. You can also let go of the guilt and shame and the other emotional baggage that's often a part of these overeating cycles. I have a number of "what if" questions for you in today's episode that just might change your whole approach.
In this episode:
- How to move out of cycles with shame, guilt, and self-blame
- Why self-blame is a dead end
- Going left instead of right
- New ways to respond when you fall off track or feel like you’ve “blown it” (you haven’t)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/greatest-hits-of-summer-retraining-your-brain-away-from-shame-tmohp-143/
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
It's summer, and many of us are in a "do-less-and-relax-more" frame of mind. This week's episode can help. Believe it or not, you can unstick yourself from overeating habits without giving up on your summer vacation vibe. In fact, too many women are expending too much effort, and are still going in circles with overeating and emotional eating and their weight. In this episode, I’ve got some straight talk for you if what you’re doing isn’t working - about why this is, and what changes will help.
In this episode:
- Relationships with food and eating are complicated - and then some
- How deprivation thinking can sneak in to your plans - and sabotage them
- Three things you’ve got to shift to break ongoing overeating habits
- Why you’ll never beat the cycle that you’re stuck in - and what to do instead
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/summer-qa-3-ways-to-end-overeating-habits-tmohp-episode-142/
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 you’ll hear a conversation about what it really looks like to develop a healthier relationship with food without dieting through the Missing Peace program. Wendy, a former participant in the program, discusses what it’s like for her one year after finishing Your Missing Peace. We talk about how she overcame the battle of food’s frustrating influence in her life. Wendy shares how mindfulness, self-awareness, and self-care changed her eating and led to lasting changes. She shares her aha experience and discusses the role of expert guidance and coaching and she also opens up about how a foodie who loves eating out created a more balanced life where she took her power back from overeating.
In this episode:
- The confusion around what non-dieting looks like
- Wendy’s journey from food battles to peace
- The impact of mindfulness and self-awareness
- Expert guidance and support
- Realizing her trust was broken
- How the pieces - self-trust, self-care, mindfulness, and freedom from overeating came together
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/wendys-story-weight-loss-self-trust-and-lasting-results-tmohp-episode-141/
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
Freedom from overeating isn’t just a catchy phrase or a diet in disguise. Freedom is the feeling that most women I talk to are craving. Freedom from feeling haunted by cravings. By sugar. By the scale. Freedom from having four sizes of pants in their closet. Freedom from waking up every morning wondering if it’s going to be a “good day” or a “bad day” with food and their weight. Freedom from having thoughts about food, about eating, about losing weight, and about “being good” taking up SO much room in their brains.
As a part of the Greatest Hits of Summer series, I’m rereleasing this important episode where I share more about what freedom really is and what it takes to achieve freedom from overeating in a lasting way.In this episode:
- Recognizing the need for a personalized approach
- Moving beyond short-term fixes
- Embracing trial-and-error and imperfection
- The importance of a supportive community
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/greatest-hits-of-summer-declare-your-freedom-from-diets-and-overeating-tmohp-episode-140/
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
This episode was originally published as Episode 44. I’m bringing it back because I get SO many questions about how to plan for eating (and not overeating) on vacation.I’m a huge believer in vacations, but you shouldn’t have to take a vacation from your relationship with food. Unfortunately, many smart, busy women feel like they do. The culprit: diet mentality, and thoughts and beliefs you might not even know you have.
What I cover in this episode:
- How diet mentality makes your thoughts about vacation eating complicated
- The two thoughts that sabotage our eating on vacation
- How to enjoy your vacation and honor your goals (if you want to)
- Why freedom from overeating isn’t a cheat day or depriving yourself on vacation (and how to figure out what it IS for you)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/greatest-hits-of-summer-peace-with-food-on-vacation/.
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 what I discovered about how I handle (and don’t handle) transitions before and after a vacation, the unnecessary drama and stress I have created in the past, and what I’m experimenting with to take my power back from overwhelm and to break automatic habits that often lead to overeating.
In this episode:
- Why transitions are often a major time for overeating, emotions eating, and mindless eating
- My brain drama (that you might share or relate to)
- Why not managing a transition can lead to procrastination, overwork, or numbing
- An experiment for breaking autopilot habits like overeating during transitions
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/transitions-overeating-and-overwhelm-and-doing-things-differently-tmohp-episode-138/
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
While there’s no magic “how to lose weight without dieting” formula, there are some easy steps that can help you move away from diet mentality and diet behavior. In this episode of the Too Much on Her Plate podcast, I’m sharing a conversation with a client that helped her make a massive shift that makes overeating less powerful and less of a focus in her life.
In this episode:
- Understanding your weight loss goal from a non-diet perspective
- Why food was my client’s main source of pleasure
- How diet mentality and putting “rewards” after the goal can keep you stuck
- How to be at your goal now
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/one-way-to-lose-weight-without-dieting-tmohp-episode-137/
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
Let’s suppose that you know you’re an emotional eater. You’ve learned about emotional eating. You’ve spent time exploring your feelings. You can clearly see and describe the situations and feelings that trigger you to overeat. And all that insight hasn’t changed your eating habits at all.
How do you break out of an emotional eating loop when focusing on your feelings hasn’t helped?
In this episode:
- It’s not you, it’s that you’re missing some necessary steps for ending emotional eating
- The value of tuning in to feelings
- How thoughts drive energy and emotion
- New steps you can take to shift old overeating patterns and break emotional eating habits
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/is-it-really-your-feelings-that-are-triggering-emotional-eating-tmohp-episode-136/
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 propose that we work on cultivating a self-care mindset instead of a long self-care to-do list. In this episode, you’ll also find some self-caring ways to help make true self-care easier and more intuitive.
In this episode:
- Understanding real self-care: the distinction between faux self-care and real self-care.
- Practical self-care strategies: a range of actionable suggestions to cultivate a self-care mindset, including untethering from external agendas, sprinkling joy into daily life, valuing ordinary moments, embracing beauty, prioritizing rest, setting boundaries, and practicing intentional wanting.
- Nurturing a self-care mindset.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/10-ways-to-cultivate-a-self-care-mindset-tmohp-episode-135/
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 shining a light on how powerful myths contribute to guilt, self-blame, and a loss of hope in your ability to make lasting changes. I’m also sharing three key points for regaining hope and confidence and creating the changes you desire.
In this episode:
- How diet mentality perpetuates a cycle of self-blame and may have disconnected you from your hope and confidence.
- Peace with food creates happiness and happiness creates peace with food.
- Should you just be happy with the way things are?
- Resources to support you in growing your hope and confidence and creating freedom from overeating.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-changing-your-overeating-feels-hopeless-tmohp-episode-134/
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
Let’s tackle the challenge of emotional eating head-on. In this episode, I’m offering a specific plan centered around the powerful strategy of curiosity. I’ll explore how understanding the reasons behind emotional eating can empower you to regain control over your eating habits. By fostering curiosity rather than self-blame, you can uncover the underlying needs driving overeating and emotional eating and develop tailored strategies for healthier eating patterns. Through prompts and exercises, this episode guides you through a journey of experimentation to cultivate lasting peace with food.
In this episode:
- The curiosity strategy as a powerful tool for overcoming emotional eating habits.
- How self-blame prevents growth and change.
- Practical tips and prompts for you to explore your emotional eating patterns and identify your underlying needs and cravings.
- Guidance on designing a personalized seven-day experiment to address emotional eating triggers and test alternative coping mechanisms.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-curiosity-can-break-emotional-eating-habits-tmohp-episode-133/
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
This week’s podcast episode is about a breathing technique that you can use to interrupt emotional eating, overeating, and even a binge. What does breathing have to do with ending overeating? A lot. If you’re an emotional eater or a stress eater or someone who overeats on autopilot, you know how frustrating it can be to try to change habits that feel deeply ingrained - even automatic. You’ve likely had experiences where, despite your best efforts or intentions, overeating habits have kicked in without much conscious thought. When you’re stressed or overwhelmed or anxious, reaching for something to eat might feel like the natural, easy response. How do you interrupt emotional eating when it’s a habitual reaction?
I have a tool that can help. The best part is, you can access it anywhere, it’s free, and you can make an impact in as little as 60 seconds. Let’s talk about PACE breathing, how to use it, and why it helps (even if you do a lousy job of it).
In this episode:
- The power of breathing to interrupt emotional eating
- Your stress response vs. the PACE process
- How and why to do PACE breathing
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-interrupt-emotional-eating-in-60-seconds-tmohp-episode-132/
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 don’t believe that you can heal your relationship with food or permanently change your eating in positive ways if you don’t address the emotional baggage of shame. So let’s talk about how to break the cycle of guilt, shame, and overeating.
You’d have to be superhuman not to have internalized some or all of these beliefs and influences. This episode is about how to break the cycle.
In this episode:
- The shame/guilt/overeating cycle
- Getting off the hamster wheel
- Self-compassion and shame
- Letting help in
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-break-the-cycle-of-guilt-shame-and-overeating-tmohp-episode-131/
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’ve probably been there. You walk in the door and you head to the kitchen. You hit “end meeting” on a work call and you go for a snack. You finish up dinner and all that you want to do in the kitchen and then you circle back for one more little thing before you leave.
I’ve talked about transitions before on the podcast. In this episode, I’m sharing why your power to break overeating habits may lie in finding new ways to switch gears.
In this episode:
- Why you might mindlessly eat at the same time every day (and not feel able to break the habit)
- What to know about switching gears and overeating
- What you want vs. what you don’t want
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-youre-mindless-eating-at-the-same-time-every-day-tmohp-episode-130/
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
Struggles with food and eating take up a lot of mental space. I frequently hear from women who desperately want to put an end to all the drama, the thinking about what and when to eat, and would give a lot to be able to create mental peace with food. If you want to understand what freedom from overeating really is, it’s important to understand cognitive dissonance and the mental tricks your brain might be using that are keeping you stuck.
In this episode:
- Cognitive dissonance and internal struggles with eating
- How we cope with cognitive dissonance and wanting to overeat (and also wanting to change our eating)
- Mindless eating or eating to numb as a coping mechanism
- Respecting vs. gaslighting your cognitive dissonance about overeating and emotional eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/fighting-cravings-when-you-dont-want-to-overeat-and-yet-you-do-tmohp-episode-129/
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
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
Before you jump into January goal setting mode or dive into another plan to change overeating habits or end emotional eating, it’s always helpful to reflect on what you already know, what works for you, and what you’ve learned from attempts to stop overeating that haven’t worked. As I reflect on last year, there were definitely some lessons learned. In this episode, I’m sharing a few of them, including what helped me through when nothing was working and life went sideways.
In this episode:
- Satsumas, cuticle oil, and bare minimum expectations
- Why journaling is such a powerful weapon - and why you might want to try it even if you think you don’t like it
- What your default should be when nothing is working
- How I discovered a bunch of mindless eating
- Wanting to hide and what helps
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-i-learned-when-nothing-was-working-and-when-life-went-sideways-tmohp-episode-118/
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
Throwing out the diet rules sounds good, but when you’ve lived your life in the shadow of the weight loss industry, it can be really confusing to think about what you’ll do if you don’t follow a program this January.
What you’ll learn in this episode:
- Reasons diet mentality is so seductive
- Clues to recognizing diet mentality and deprivation thinking
- How to make food decisions that don’t make you want to rebel
- Why focusing on a food plan is never the best first step (and the first step I recommend)
- A pep talk for your brain when you start to slide into diet mentality and deprivation thinking
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/throwing-out-the-diet-rules-and-what-to-do-instead-tmohp-episode-117/.
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 what you need to know about perfectionism and all or nothing thinking so you can avoid the yo-yo cycles, enjoy your holidays more, and set yourself up on a path that feels and works better.
Use this episode to inoculate yourself against over-the-top-diet-mentality-marketing. Download the free cheat sheet to empower you (the link is in the show notes). And share this episode with a friend. We all need help and support and reminders that we deserve better than diet mentality.
In this episode:
- Your forever way of eating that doesn’t include deprivation
- Avoiding the diet cycle that erodes your hope
- How diet mentality actually sets you up for more emotional eating and how to avoid the priming for a diet that can happen in December
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/break-the-dieting-cycle-25-reasons-not-to-start-a-diet-in-january-tmohp-episode-116/
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 mindset trap that we don’t talk about enough that keeps smart women overeating. This episode is about how high-achieving women get stuck in thoughts and beliefs that isolate them or prevent them from asking for help. Not asking help can lead to overwhelm and increased Hidden Hungers (which lead to more overeating).
In this episode:
- Beliefs and common thoughts that lead to isolation (which keeps women overeating)
- Four reasons you may not be getting the help and support you need to stop overeating or emotional eating
- The key to dissolving shame
- A strategy for when you don’t know what kind of help to ask for
- The benefits of support, help, and connection
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-you-might-feel-alone-with-overeating-challenges-high-achiever-traps-tmohp-episode-115/
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 the latest Q&A episode, Christina asks, “Why does the desire to overeat never go away in the brain? Even if you curb it, control it, suffer it, in my experience it never truly goes away.”
Does the desire to overeat ever go away? It absolutely can - and in this episode I’m sharing the steps that help this to happen.
In this episode:
- How conditioning and socialization can keep you stuck in patterns of overeating
- The first step to losing your overeating habits and cravings
- What to do about automatic habits and thoughts
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-does-the-desire-to-overeat-ever-go-away-tmohp-episode-114/
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
Grab yourself a warm mug of your favorite cozy beverage and settle in and let’s talk about how to avoid holiday overeating without feeling deprived.
In this episode:
- 10 common mistakes that lead to overeating, guilt, and unhappiness during the holidays (and how to avoid making them) - plus a bonus
- Consistency vs. perfection
- Why you should stop working “harder” to stop overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/avoiding-holiday-overeating-without-deprivation-tmohp-episode-113/
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 want to talk about something a lot of high-achieving women experience, but feel alone with - overeating and success. Specifically, I’m going to shine a light on how professional success is sometimes a major factor in overeating and weight gain.
In this episode:
- How professional success (or any success) can lead to overeating
- How socialization can lead to overeating as a substitute for what we really need
- Three specific traps that successful women fall prey to that lead to overeating
- How to take your power back and make CEO moves that make a difference
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/is-professional-success-making-you-overeat-tmohp-episode-112/
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
Most smart women who struggle with emotional eating (stress eating, comfort eating, or eating to avoid or cope with other feelings) make a strategic mistake. They use up all their energy and discipline focusing on the wrong thing – food. Breaking free of emotional eating cycles happens when you look beyond the food and start addressing the reasons cravings and overeating are happening. This time around, start with a winning game plan. I’m sharing the steps you can take to build a foundation for lasting results with tried-and-true success strategies.
In this episode:
- A deprivation-free step-by-step plan to break emotional eating habits and stop overeating
- Why you don’t start by figuring out what to eat
- Techniques that diminish cravings and urges to overeat
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/14-step-plan-breaking-free-emotional-eating/
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
How do you break the cycle of overeating when you’re frustrated? How do you stop emotional eating when you feel powerless? Can you stop using food to push down feelings of anger?
In this week’s podcast episode, I’m going to share four steps to stop emotional eating and overeating when you’re angry.
In this episode:
- Breaking the cycle of guilt, shame, and frustration that keeps the cycle going
- How to move your brain out of autopilot or reaction mode
- You don’t have to fix things to feel better
- 4 steps to stop emotional eating when you’re frustrated or feeling powerless
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-stop-emotional-eating-when-youre-angry-or-feeling-powerless-tmohp-episode-110/
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 going to walk you through a step-by-step process for mindful eating. One that’s do-able, simple, and that you can use to learn more about what you need to create freedom from overeating and emotional eating.
In this episode:
- When was the last time you were fully present when you ate?
- How to eat a mindful meal (or a mindful piece of Halloween candy)
- The goal of mindful eating
- When to play with mindful eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/mindful-eating-how-to-do-it-tmohp-episode-109/
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 let’s talk about what’s realistic, what’s helpful, what’s do-able, and why you probably want to make some changes if you multitask when you eat.
In this episode:
- The problem with multitasking when you eat - and why you probably don’t need or want to give it up completely
- Why mindful eating is not an all-or-nothing proposition
- How mindful eating helps you eat less
- How to use mindful eating and less multitasking in a way that feels empowering instead of restrictive
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/qa-is-multitasking-when-i-eat-bad-tmohp-episode-108/
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 and emotional eating are issues that can be complex, but changing these habits doesn’t have to be as complicated as our minds often make it.
In this episode I want to share with you some ways to NOT overcomplicate the process of changing your overeating habits. I’m also sharing some simple things that have been happening inside the program that have been leading to some amazing, almost magical feeling transformations - as well as a ritual that you can use to create more transformation for yourself.
In this episode:
- Small steps that give you amazing results
- The amazing results that imperfection releases
- The importance of decision
- The magic of support and community
- Real-life examples
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/small-steps-that-beget-magical-results-tmohp-episode-107/
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 at capacity, when you’re already stressed, and when your bandwidth is all used up is NOT the time to try to implement a brand new ten-step plan. Simple is best, and so is trying one or two tactics to implement - imperfectly. In this episode of the Too Much on Her Plate podcast I have a variety of doable tactics to help set you up to avoid stress eating when you’re busy or overwhelmed.
In this episode:
- Tactics to help you avoid mindless eating, eating to numb or stress eating when you’ve got a lot going on
- The importance of keeping it simple
- Why pre planning or forethought is especially valuable in these situations
- How perfectionism can trip you up (and a tactic for that!)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/tactics-to-avoid-stress-eating-when-youre-busy-or-overwhelmed-tmohp-episode-106/
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
Tough love and doing hard things have their places, but aren’t usually where you want to start after a hard day with overeating. Let’s talk about what works.
In this episode:
- Practical tips that will help you recenter and recover from your every normal bad days with overeating
- The mindset of rebounding and recovery
- Timing
- What IS rebounding or recovery from a bad overeating day anyway?
- Your super do-able rebound plan
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-rebound-from-a-bad-day-of-overeating-tmohp-episode-105/
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
This episode is about the overeating that happens when you don’t create and hold the boundaries that you need. When you lose hold of those boundaries because you don’t say the word no. This episode is a must-listen with some very clear action items for you. Spend some time with it, and then share this with a friend who could also benefit from strengthening her no muscles.
In this episode:
- Connecting the dots between saying no, boundaries, and overeating
- What the overeating-because-you-don’t-say-no pattern looks like
- A few lists I want you to make
- How to start strengthening your capacity to say no
- No is a complete sentence
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-not-saying-no-is-sabotaging-your-eating-tmohp-episode-104/
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
This is the first of what I hope will be an ongoing series of episodes of the Too Much on Her Plate podcast dedicated to answering listener questions. If you’ve got a question you’d like me to address in a future episode, be sure to join my (free) Freedom from Emotional Eating and Overeating group on Facebook and share your question! Today’s question is from Jodi who wants to know how to break the habit of comfort eating at night. How do you break the habit of reaching for food to self-soothe at the end of the day?
In this episode:
- How to address the perfect storm of Hidden Hungers that tend to show up at the end of the day
- Why you might have a long list of alternatives to overeating, but you still don’t use them
- How to start breaking the habit of overeating at night even if, in the moment, you don’t really want to
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/q-a-help-me-break-my-nightly-comfort-eating-habit-tmohp-episode-103/
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 we’re getting right to the point. Because too many women are expending too much effort, and are still going in circles with overeating and emotional eating and their weight. In this episode I’ve got some straight talk for you if what you’re doing isn’t working - about why this is, and what changes will help.
In this episode:
- Relationships with food and eating are complicated - and then some
- How deprivation thinking can sneak in to your plans - and sabotage them
- Three things you’ve got to shift to break ongoing overeating habits
- Why you’ll never beat the cycle that you’re stuck in - and what to do instead
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/straight-talk-about-what-to-do-when-youre-still-overeating-tmohp-episode-102/
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
How do you avoid emotional eating when you’re busy and have a lot going on? This episode is about getting practical. I have a handful of strategies that you can use during busy, stressful times to short-circuit or avoid emotional eating patterns.
In this episode:
- How not to overeat when you have too much to do
- How to keep practical strategies doable
- Places where perfectionism might be tripping you up and strategies to avoid this
- Why it’s important to acknowledge stress and overwhelm
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-avoid-emotional-eating-when-youre-busy-tmohp-episode-101/
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
Freedom feels expansive. Freedom is something you can relax into. Freedom - the idea of it - probably doesn’t come with a time limit. When I talk to women about their overeating and emotional eating, they aren’t seeking short-term changes. What they’re craving is freedom. Lasting freedom from overeating.
Willpower plus tough love plus deprivation plus self-blame will never equal feelings of peace and freedom.
In this episode:
- Overeating is a puzzle and you may not have all the pieces you need to solve it
- How deprivation thinking can lead you to try to solve the wrong puzzle, with the wrong pieces
- The four key pieces you need to create lasting freedom from overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/solving-your-overeating-puzzle-find-freedom-forever-tmohp-episode-100/
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
“Being good” or “being on track” doesn’t build a strong, lasting, solid relationship between you and food. You deserve better - SO much better. This episode is about untangling the deprivation tendencies that may be a part of your current relationship with food and exploring what it takes to create lasting change and a feeling of freedom from overeating, freedom from deprivation, and freedom from dieting.
In this episode:
- Recognizing the need for a personalized approach
- Moving beyond short-term fixes
- Embracing trial-and-error and imperfection
- The importance of a supportive community
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/ending-overeating-creating-lasting-change-and-emotional-freedom-tmohp-episode-099/
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 don’t diet. I don’t restrict myself. A long time ago, I made a promise to myself: I can eat what I want, when I want. It’s been key to how I created peace with food and freedom from overeating in my own life. And a week before I recorded this episode, I felt that changing.
In this episode, I’ll explain more about why this led to deprivation thinking, what I’m doing about it.
In this episode:
- The agreement I made with myself about what and when I can eat
- The difference between deprivation and constraint
- Our tendency to think in terms of deprivation
- The benefits, empowering qualities, and examples of intentional constraint
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/not-overeating-deprivation-vs-constraint-tmohp-episode-098/
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
Self-care (or the lack of it) and overeating go hand in hand. Upgrading your self-care game doesn’t require a life overhaul or two weeks of vacation. In fact, these beliefs make it even harder to give yourself the attention you need and deserve. Tune in to this episode for three ways to readjust your thinking about self-care and your approach to fitting it in - consider this a cheat sheet for sneaking in great (and simple) me-time and self-care to replace emotional eating. Be sure to check out the show notes. I’ve included a ton of resources for you!
In this episode:
- The essential nature of self-care
- The power of ten minutes
- Paying yourself first
- Simple self-care routines
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/3-doable-ways-to-replace-emotional-eating-with-self-care-tmohp-episode-097/
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
This bonus episode is designed to answer your questions about the free workshop series I’m offering. Please share this episode and this invitation with other smart, busy women who want to create peace with food and freedom from overeating.
If you're a smart woman who secretly wonders whether it's really possible to change your overeating or emotional eating habits, the Freedom from Overeating Workshop is for you.
There's a good chance your approach to overeating is keeping you stuck. We can change this.
Join me August 7 - 11 @ noon EST/9:00am Pacific for this free 5-day workshop and learn the 4-step approach no one ever taught you - so you can stop overeating and emotional eating - without guilt, without superhuman levels of willpower, and without feeling deprived.
You can stop fighting with food. You can end the cycle of running out of willpower, blaming yourself, and endlessly "starting over on Monday." In the free Freedom from Overeating Workshop Series I'll teach you an approach that allows you to lose your cravings and urges to overeat, so that you can eat in a way that you love, achieve your goals, and feel confident that you can maintain them.
Register for the Workshop Series or Join the Waitlist for the Next Workshop Series: https://TooMuchonHerPlate.com/Register/
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/free-workshop/.
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
Some of the most non-helpful advice for ending overeating is to “eat only when you’re hungry, and stop eating when you’re full.” It’s not helpful because it’s usually delivered with no explanation of how to execute this plan.
In this episode, I’m covering how to get better at eating when you’re hungry and stopping when you’re full by learning how to identify your hunger and fullness and how to listen to your body better.
In this episode:
- How diet mentality disconnects you from your awareness of hunger and fullness
- How to get better at eating when you’re hungry and stopping when you’re full
- The Hunger Scale and how to use it
- Practices for tuning in to what your body needs
- Practices for getting better at noticing when your body is full or satisfied
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/hunger-fullness-and-how-to-listen-to-your-body-better-tmohp-episode-096/
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
Sometimes the advice we give ourselves in the midst of our day isn’t the most helpful. Neither is our self-talk or our tendency to react to the situation or feelings rather than create a thoughtful response. We know a lot about ourselves and what works best for us, but in the thick of things, our choices don’t always reflect this.
In this episode:
- Shifting your perspective with your Future Self
- Your Future Self is likely less reactive, firmer, and more compassionate than your present-day self
- Questions to ask to access your own inner wisdom
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-get-the-advice-you-need-from-your-self-tmohp-episode-095/
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
Stress tends to trigger automatic responses and old patterns of thinking and behaving. It can be confusing to know how to begin rewiring these habits. Although there’s no one strategy that fits everyone, in this episode I’m sharing ten strategies you can use (and modify) to break stress eating patterns.
In this episode:
- Why not knowing what to do (or your mind going blank) can be a positive step in creating a new relationship with food
- Why the practical strategies to use instead of stress eating often don’t work
- Ten simple things to do instead of stress eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/10-strategies-to-stop-stress-eating-tmohp-episode-094/
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
No one wants to feel restricted or deprived on vacation, but it can be discouraging to come back from an incredible trip feeling bloated, and like you lost track of the habits and ways of thinking that were working so well for you.
In this episode, I cover:
- Why your attitude about eating on vacation might reveal helpful information about why your relationship with food isn't optimal in the rest of your life
- The alternative to eating your way through a vacation that doesn’t feel like deprivation
- Steps you can take to have peace with food on vacation
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-have-peace-with-food-on-vacation-tmohp-episode-093/
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
Thoughts and beliefs are powerful and they don’t upgrade themselves. How do you determine if your thoughts and beliefs are stealing your power? How do you make changes if this is the case? Tune in to this episode - I have some answers for you.
In this episode:
- How you can unintentionally get in the way of your best-laid plans to stop overeating
- Getting clear on current beliefs and self-perceptions
- How to install an upgrade (because your beliefs won’t upgrade themselves)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/empowering-yourself-to-create-freedom-from-overeating-tmohp-episode-092/
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 breaking patterns of emotional eating or working to stop overeating, self-sabotage shows up in a variety of ways. Sometimes it’s incredibly subtle or sneaky. In this episode, I’m discussing two forms of self-sabotage you might not have identified because they’re easy to miss.
In this episode:
- The problem of focusing on what you want to change but not having a clear vision of where you want to GO
- Three steps to take when you’re not sure you believe you can succeed
- Future-tensing your change vs. being your change
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/subtle-self-sabotage-when-ending-overeating-feels-impossible-tmohp-episode-091/
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 do you do when life hits you a curve ball and you lose your footing? What’s the next step if you don’t feel motivated to do all the things you know you “should” do? How do you get yourself back into the groove with what works and brings you results?
That’s what you’ll learn in this episode of the Too Much on Her Plate Podcast.
In this episode:
- The process of change and what to look for if it feels like things stop working - or you lose motivation
- Signs of CEO or Freedom Mentality
- Signs of Deprivation Mentality
- The question that can get you stuck in deprivation thinking and the alternative question that can help you build your power and confidence
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/a-client-story-unlocking-a-ceo-mindset-when-youre-off-track-with-your-eating-ep-090/
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
Can you imagine what would change if you eliminated the pattern of “blowing it” and then throwing in the towel and overeating because “you’re already off track”? There’s a mindset adjustment that can help with this.
In this episode:
- The simple thought pattern that can put you on an emotional eating hamster wheel (and keep you there)
- How to keep “falling off track” from becoming a downward spiral
- How to take your power back from thoughts that aren’t helping you succeed or change your eating habits in a lasting way
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/this-could-reduce-your-emotional-eating-by-fifty-percent-or-more-tmohp-episode-089/
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 today’s episode I have a very different perspective on self-sabotage and how you can actually leverage your self-saboteur to create better, more lasting changes in overeating and emotional eating habits.
In this episode:
- Deprivation approaches to self-sabotage and why they don’t work
- The power tool question that you can use to get unstuck and to create better results in just about any situation involving overeating, emotional eating, or anything else
- Examples of how smart women use self-sabotage to create better results
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-use-self-sabotage-to-stop-emotional-eating-and-overeating-tmohp-episode-088/
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
Losing weight is not the same as breaking overeating habits permanently. Most women know the yo-yo weight loss cycle all too well, and so many smart women struggle with how to create consistent lasting habits related to eating. In this episode, I’m sharing why this is and the simplest way to create easier, more lasting results.
In this episode:
- How your natural (human) approach to changing your eating might be preventing long-term results
- The simplest way to do less and get better, more consistent, and more enduring results when it comes to ending overeating
- If the journey is miserable - maintaining your “goal” will be too. It’s time to rethink what a goal is
- Your next action step
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overcome-overeating-create-consistent-habits-tmohp-episode-087/
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
Are you frustrated and feeling like you aren't seeing results in your journey to overcome overeating and emotional eating? This episode is for you.
In this episode:
- Why you might be getting better results than you think
- The risk of quitting on yourself too early (when things are actually working)
- How not to miss signs of progress
- Real-life coaching examples of results you may be missing and of how to end overeating habits one step at a time
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-youre-not-seeing-results-tmohp-episode-086/
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
Mindset and the idea of managing “it” have become ideas that get tossed around quite frequently. Who doesn’t want a “winning mindset” - especially when you also want to stop emotional eating or end overeating habits once and for all? But like so many concepts, the idea of shifting your mindset can feel vague or impossible. What does it really mean?
In this episode
- What it really means to manage your mindset and what this has to do with emotional eating
- How we unintentionally reinforce what isn’t helpful or what keeps us stuck
- What to do if you have negative thoughts or beliefs about your ability to stop overeating that you are convinced are true
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/master-your-mindset-to-overcome-emotional-eating-tmohp-episode-085/
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
This bonus episode is designed to answer your questions about the free workshop series I’m offering. Please share this episode and this invitation with other smart, busy women who want to create peace with food and freedom from overeating.
If you're a smart woman who secretly wonders whether it's really possible to change your overeating or emotional eating habits, the Freedom from Overeating Workshop is for you.
There's a good chance your approach to overeating is keeping you stuck. We can change this.
Join me May 8 - May 12 @ noon EST/9:00am Pacific for this free 5-day workshop and learn the 4-step approach no one ever taught you - so you can stop overeating and emotional eating - without guilt, without superhuman levels of willpower, and without feeling deprived.
You can stop fighting with food. You can end the cycle of running out of willpower, blaming yourself, and endlessly "starting over on Monday." In the free Freedom from Overeating Workshop Series I'll teach you an approach that allows you to lose your cravings and urges to overeat, so that you can eat in a way that you love, achieve your goals, and feel confident that you can maintain them.
Register for the Workshop Series or Join the Waitlist for the Next Workshop Series: https://TooMuchonHerPlate.com/Register/
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/free-workshop/.
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 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
Overload, overwhelm, and overeating travel in a pack. In fact, they can become so tangled up it can be difficult to know how to extricate yourself. In this episode, I’m exploring the relationship between overwhelm and emotional eating, and sharing practical solutions for high-achieving women to take control and feel better.
In this episode:
- How to take ownership of your overwhelm to break the cycle of emotional eating
- How boundaries can help reduce boundaries
- 3 types of boundaries to put into place
- Replenishing yourself
- Proactive vs. reactive action
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overcome-overeating-own-your-overwhelm-tmohp-episode-082/
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
If you’re someone who wants to break the habit of comfort eating at night - or someone who partly wants to break the habit and partly doesn’t want to give it up - this episode is for you.
In this episode:
- Why overeating and comfort eating at night are so common for smart, busy women
- What your brain wants to do vs. what will help you stop comfort eating at night
- 5 steps to stop comfort eating at night
- Where to apply self-compassion with tough love if necessary
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-comfort-eating-at-night-5-steps-to-regain-control-tmohp-episode-081/.
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
If you’re a woman who’s tried to change her eating habits or her weight, you’ve probably heard more than your share of advice (including the unsolicited, unhelpful kind).
A key step for taking your power back - and creating a better relationship with food - is detoxing the bad weight loss advice. In this episode I’m sharing more about why a detox is so important, some of the confusing baggage you may have circulating in your brain, and how to begin clearing things out.
In this episode:
- Why advice overload is a problem
- What to do about unhelpful advice
- Some of the worst advice we’ve received
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/detoxing-bad-weight-loss-advice-tmohp-episode-080/.
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 do I do when all those “self-compassion” suggestions require more time and energy than I have?
In this episode, I’m unpacking self-compassion - what it is, what it isn’t, and why you need it to make peace with food and create freedom from overeating.
In this episode:
- Why self-compassion is never a list of things
- A bunch of other things that self-compassion is NOT
- The three steps or parts of self-compassion
- How to start cultivating a self-compassion mindset
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-is-self-compassion-if-it-isnt-dessert-tmohp-episode-079/.
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 do we do when we have just five spare minutes? Usually not much. It’s become a non-rewarding reflex action to pull out our phones, scroll for a few minutes, or mindlessly eat something we’re not even hungry for. Sometimes we do both. You might tell yourself that you’re taking a break, but odds are that when it’s over you don’t feel any more refreshed than before you zoned out.
The next time you’re about to mindlessly click on social media because you only have five minutes, try one of these ideas instead.
In this episode:
- How to get more of what you need - even when you don’t have time
- 50 simple ways to do something nice for yourself in five minutes or less
- A few strategies you can put in place in five minutes that will generate more time in the future
- What to do when you have five minutes to help identify which hacks might work best
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/5-minute-self-care-hacks-to-break-free-from-overeating-and-numbing-tmohp-episode-078/.
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
Psychological barriers will lead us to create more barriers (more doubt, more isolation, more difficulty). What we believe is possible has a dramatic impact on the results we achieve (and on the way these results are created).
It doesn’t have to be this way. If you’ve spent a minute (or years) steeping in diet mentality, then it stands to reason that ditching all that deprivation thinking and beginning to create peace with food may feel awkward - or impossible. But did you know you can stretch and grow your beliefs over time? In this episode, I have a pep talk of sorts for you, as well as some practical advice on how to take inventory of the soundtrack currently playing in your head and how to install some upgrades.
In this episode:
- The importance of separating thoughts from facts when it comes to creating results
- The soundtrack in your head
- The power of belief and what to do if your beliefs aren’t helping you stop overeating
- How to grow your belief and confidence in what’s possible
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overcoming-psychological-barriers-to-ending-overeating-tmohp-episode-077/.
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
This episode is about why you need to take up space to create freedom from overeating and why taking action to change your eating habits isn’t the smartest way to start. This is an especially important episode if what you’re trying doesn’t seem to be working or if you’re stuck in a yo-yo pattern with your eating, weight, or feel like you’re going in circles instead of getting results.
Let’s talk about the benefits of inaction. The benefits of claiming space - not to do, but to become the CEO of your well-being and the CEO of your relationship with food.
In this episode:
- Why “doing” isn’t necessarily the best way to change your eating an why “not doing” may be more productive
- CEO Space
- How to experiment with claiming space to better solve your overeating challenges
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/ceo-space-and-taking-your-power-back-from-overeating-tmohp-episode-076/.
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 it comes to overeating and emotional eating, many women who have so much confidence in other areas, begin to feel less capable. I’d like to help you get our sense of power back. Did you know that there are two ways you can approach changing your eating habits? One is empowering, the other leads to a vicious cycle.
In this episode, I’ll tell you the difference between the two approaches, help you identify which track you’ve been on, and why you might be caught in an approach that won’t ever work for you. I’ll also share four steps you can start taking to begin taking your confidence, your power, and your freedom from overeating back.
In this episode:
- My most awkward radio interview ever
- The two different foundations that will make changing your eating habits either challenging or easy
- How to stop battling to control your eating
- 4 questions to begin asking to empower yourself and to change emotional eating in a lasting way
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/from-emotional-eating-to-empowerment-freedom-without-deprivation-tmohp-episode-075/.
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’ve had multiple requests to address the problem of mindless eating or overeating on autopilot. How do you break the cycle? How do you prevent mindless eating? How can you interrupt an autopilot binge? Let’s talk about this.
In this episode:
- Mindless eating or eating on autopilot
- The antidote to mindless eating
- Strategies to break the mindless eating habit
- How to use discernment to eat less more easily
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/eating-on-autopilot-5-simple-strategies-to-break-the-cycle-of-mindless-eating-tmohp-episode-074/.
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
Sometimes labels like stress eating are helpful because they lead to better understanding. And sometimes labels don’t add clarity. Sometimes labels like “stress eating” lead to what feels like a dead-end to our problem-solving abilities. And this can be extremely frustrating.
Figuring out how to take your power back from stress eating in the moment requires understanding what type of stress eating is happening. The most effective strategy depends on this.
In this episode:
- Is the term “stress eating” useful for you?
- Hidden Hungers and stress eating and why it’s so important to understand that they interact
- Why you want to know what type of stress eater you are
- Three key types of stress eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/the-3-types-of-stress-eating-the-key-to-unlocking-your-personal-solution-tmohp-episode-073/.
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
Let’s assume you’re determined to figure out how to stop emotional eating or overeating. Your first step is likely to be something along the lines of telling yourself you won’t eat if you aren’t hungry. Women have been conditioned to believe that emotional eating and overeating result from a lack of willpower. That’s not true.
In this episode:
- Your lack of willpower is a myth
- Why focusing on food doesn’t solve the problem
- A 7-step plan to end overeating and stop emotional eating - without relying on willpower
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/you-dont-need-more-willpower-ending-emotional-eating-tmohp-episode-071/.
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
If you’re someone who wants to stop emotional eating, address your binge eating, lose weight, or just stop overeating we need to talk about the New Year’s resolution cycle and how your brain’s thought errors may be keeping you from seeing results.
In this episode:
- Why we cram too much into a day and end up overwhelmed
- Our tendency to overdo and how it creates vicious cycles with overeating, binge eating, and emotional eating (and weight)
- How to avoid thought errors that keep us from achieving long-term results and happiness with our eating and our weight
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/the-resolution-overeating-hamster-wheel-tmohp-episode-068/.
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 coming out of an exhausting and stressful week and am freshly reminded of how powerful the urge is to not do the thing that would ultimately feel like self-care. Whether it’s fueled by exhaustion or stress or a rebellious reaction to the idea of one more thing to do the resistance to self-care (when I need it the most) is real. And it’s real for my clients and members of Your Missing Peace. So what’s a smart woman to do? In this episode, I’m sharing a quick tip that helped me do better (not perfectly) during a rough week.
In this episode:
- The human response to self-care: “I don’t want to.”
- The relationship between self-care, overeating, emotional eating, and bingeing
- Two questions that helped me get through a very difficult week without using food to cope
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-youd-rather-overeat-than-try-self-care-tmohp-episode-067/.
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 today’s episode I have for you: 25 reasons NOT to start a diet. The New Year is a season the diet industry loves! The marketing to jump on the gimmicky weight loss and diet bandwagon is everywhere - and it’s probably going to get worse. Diets don’t work, but if your brain has marinated in diet mentality, it’s tempting to think, “This time might be different.” I have your back.
Use this episode to get clarity. Use this episode to remind your brain why going on a diet is not the answer. Use this episode as your mantra this season of over-the-top-diet-mentality-marketing. AND, since we all learn and reinforce our learning in different ways, I created a cheat sheet for you. So you can keep the 25 reasons not to diet in front of your face for whenever you need them. Click the link below to get the cheat sheet. :-)
In this episode:
- Your forever way of eating that doesn’t include deprivation
- The diet cycle that erodes your hope.
- How diet mentality actually sets you up for more emotional eating.
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/25-reasons-not-to-start-a-diet-in-january-or-ever-again-tmohp-episode-066/.
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
There are common mistakes that smart women make all the time that lead to holiday overeating cycles that aren’t satisfying or even enjoyable. Breaking those patterns can actually increase your joy and decrease your stress (contrary to what diet mentality might have taught you.
In this episode:
- 10 common mistakes that lead to overeating, guilt, and unhappiness during the holidays (and how to avoid making them) - plus a bonus
- Consistency vs. perfection
- Why you should stop working “harder” to stop overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-break-the-holiday-overeating-and-overwhelm-habit-tmohp-episode-064/.
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
Diet mentality and deprivation mentality won’t help you feel satisfied or joyful about eating, but freedom mentality is a whole different ball game. Let’s talk about what eating to REALLY feel satisfied might look like for you.
In this episode:
- What to do if your brain tells you there are never enough cookies or that you have to eat all the cookies to feel satisfied
- Holiday baking and freedom from overeating
- Ceremonies of pleasure
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overeating-and-feeling-satisfied-tmohp-episode-063/.
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 calling out the thoughts and beliefs that you may have about your own independence. The beliefs that keep you stuck and that can even lead to more overeating or emotional eating. I’m a firm believer that superwoman has a support squad in the wings - cheering her on, adjusting her cape, and telling her the hard truths she might not want to hear. But too often, we have a set of thoughts floating around in our brains telling us that we don’t need or deserve or warrant that same foundation.
If you’re thinking this doesn’t apply to you - take a listen anyway. I want to explore some blind spots that might exist. If you know that this is your Achilles heel, I have some steps you can take to break the pattern.
In this episode:
- One reason you may be such an accomplished high-achiever in the rest of your life and continue to feel like creating peace with food is impossible
- How independence on overdrive can create vicious cycles of overwhelm and overeating
- How to capture a real-time picture of your own mindset
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/independence-on-overdrive-mindset-self-sabotage-tmohp-episode-062/.
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
Women have a lot of conditioning and experience in prioritizing other people and things over themselves. You may also have thoughts and beliefs about self-care being frivolous or selfish or a luxury. In this episode, I’m sharing why it’s so important to understand the cost of a Work Comes First mindset and how to shift your thinking in a direction that will be more effective for you in all areas of your life.
Be sure to check out the other episodes in this series exploring five mindsets - ways of setting your mind - that you might believe are helping you, but that usually are not.
In this episode:
- The cost of a Work Comes First mindset and how it contributes to emotional eating, bingeing, and overeating
- Why work comes first is a myth
- All or nothing thinking, Work Comes First, and how to serve a pie
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/work-comes-first-mindset-self-sabotage-tmohp-episode-061/.
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
The idea of big, fast, dramatic results is so sexy and so appealing, but it can create problems. In fact, when this is your way of making changes, you might actually be getting good results but feeling like you’re failing. I have an example of this which I share in this episode.
Be sure to check out the other episodes in this series exploring five mindsets - ways of setting your mind - that you might believe are helping you, but that usually are not.
In this episode:
- Stories you might be telling yourself that set you up to sabotage efforts to stop overeating or emotional eating
- Why Go Big or Go Home thinking is sexy but doesn’t lead to the results you want
- The antidote for procrastination, rebound eating, and yoyo dieting
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/go-big-or-go-home-mindset-self-sabotage-tmohp-episode-060/.
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
This is the second in a series of episodes where I’m sharing five mindsets that might be keeping you stuck in cycles of overeating and emotional eating. The Just Do It mindset has mesmerized a lot of us. It feels so good to just jump in, take bold action, and tell yourself you’re taking the bull by the horns this time. And this is how a lot of women approach changing their eating habits or their weight. The problem is … well, there are a few problems. And they contribute to getting you stuck in a vicious cycle with food that can also lead to overwhelm, burnout, and a loss of confidence in yourself and in your ability to change.
Sounds like something worth exploring, right?
Be sure to check out the other episodes in this series exploring five mindsets - ways of setting your mind - that you might believe are helping you, but that usually are not.
In this episode:
- Perspective and stepping outside yourself to recognize your mindset about changing your eating or losing weight
- Why starting with action isn't effective
- The Just Do It mindset and how it robs you of your power to making lasting changes in your relationship with food
- How to step out of a mindset that isn’t working for you and that might even be causing you to do more overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/just-do-it-mindset-self-sabotage-tmohp-episode-059/.
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
...
Wouldn't you want to know if the things you’re telling yourself in the hopes of being stronger, more powerful, and more successful were actually sabotaging you? Well, I have news. There’s a set of beliefs that smart, busy women rely on as they try to change their eating, their weight, and their relationship with food. Commonly thought of as “success habits,” this set of beliefs tends to be self-reinforcing and can cause a lot of problems. Mindset self-sabotage happens when the beliefs you think are success strategies, instead create ongoing cycles of overwhelm, overload, and overeating.
In this episode:
- Why noticing your thoughts matters
- How your thoughts and beliefs impact your confidence, your motivation, and your results
- The All or Nothing Mindset
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/all-or-nothing-mindset-self-sabotage-tmohp-episode-058/.
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
...
If you’re someone who wants to stop bingeing or stop eating all the chocolate before bed, or if you want to lose 25 pounds without dieting, you’d think you’d know if your approach was working - right? What if I told you that it’s incredibly common for women to overlook, underreport, and even miss positive results and signs of success when they’re working to create freedom from overeating?
It’s entirely possible to be on the right track and to have your brain tell you that you aren’t getting anywhere. And this can lead to giving up on strategies that are working for you, and even to giving up on yourself.
We have to talk about your results.
In this episode:
- How our biology, diet culture, and perfectionism can cause you to miss the results you’re creating
- How results (and the lack of them) can create momentum, motivation, or vicious cycles
- How this shows up (examples!)
- How to get better at noticing and owning your results
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/we-need-to-talk-about-your-results-tmohp-episode-057/.
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
...
Unfortunately, nourishment is too often equated with a long list of things you “should” eat (and not eat). That’s not the place to start. Today I’m sharing three basic areas to focus on to improve the way you nourish yourself, but we start (of course) with mindset, and how you and your brain are thinking about nourishment and fuel.
In this episode:
- How to break free from the diet mentality version of nourishment
- Suggestions for how to make your eating more nourishing for you
- The three basics if you want to feel and be more nourished (and how to approach them)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/making-sure-youre-nourished-tmohp-episode-056/.
Weight-loss culture endlessly reinforces the belief that any failed plan to end overeating is on us. It’s our fault, and the solution is - to work harder. Be more determined. Get it more perfect and then you’ll see results.
Which (by the way) is a big, unhelpful myth that makes things worse.
Today let’s talk about a more effective way to think about the “failures” you’ve experienced while trying to stop overeating or lose weight.
In this episode::
- Why working harder creates vicious cycles of overeating
- A 4-step process for breaking out of cycles that lead to overwhelm, overeating, guilt and self-blame
- Forgiveness
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-what-you-tried-didnt-work-tmohp-episode-055/.
We need to have a conversation about self-love and self-acceptance and how we treat ourselves. Diet mentality often includes a belief that you aren’t deserving of certain things (confidence, self-care, even acceptance) UNTIL you reach your goal (whatever that is).
Let’s discuss.
In this episode:
- Self-love purgatory
- The belief cycle that can keep you stuck with unfed Hidden Hungers and why your ideas of enoughness and deservingness are so important
- Not waiting until you reach some arbitrary goal before being your “future self”
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/self-love-purgatory-tmohp-episode-054/.
Overeating and emotional eating after something is over - whether it’s a fun thing like a vacation, or something stressful like winding up a big work project - is common. And it’s not something we pay enough attention to. Let’s fix that
In this episode:
- What the after is and why it can feel unsettling
- Why and how we can set ourselves up to not make great decisions in the “after”
- Some transitions that you might not be recognizing
- Power moves for getting what you need and taking care of yourself in the “after”
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overeating-after-the-thing-tmohp-episode-053/.
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/.
Today I want to address something very important - and that’s how to determine whether or not you should be focusing on emotional eating and whether this approach is going to work for you.
In this episode:
- Why you can be an emotional eater but focusing on it might not be your best approach
- How focusing on emotional eating might just lead to more overeating instead of less
- The power of the Hidden Hungers Quiz and why I recommend you take it sooner rather than later
- The effectiveness of small, strategic steps
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/should-emotional-eating-be-your-focus-tmohp-episode-051/.
If you’re flooded with feelings of anger or powerlessness, your brain (and your thinking) is likely to take you in the opposite direction. Once you understand this you can use the four steps I’m going to share with you today to take your power back from overeating and to chart a new course when you’re feeling mad or upset - one that doesn’t involve reflexively reaching for something to eat.
This is exactly what I’m covering in this episode.
In this episode::
- 4 steps to stop emotional eating when you’re mad or frustrated
- Why it can be physiologically difficult to prevent emotional eating if you don’t know these steps
- Why it’s so important to do the steps in order
- What to do when you can’t control the situation (spoiler alert: this isn’t uncommon)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/if-you-overeat-when-youre-mad-or-frustrated-tmohp-episode-050/.
How do we juggle all the moving parts? How do we listen to ourselves, acknowledge that feeling of “I don’t want to” and not feel like we’re held captive in a cycle of rebellious self-sabotage?
This is exactly what I’m covering in this episode.
Let’s explore:
- When we rebel against ourselves or don’t want to do something (like change our eating) even when we think we really want to
- Signs of inner rebellion you may be missing
- Breaking the cycle of reaction mode so that you can make the choices you want to
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-rebellion-is-sabotaging-you-tmohp-episode-049/.
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/.
Most of us know that there is no magic pill that stops overeating or causes instant weight loss - but a part of your brain is very likely hoping that there is.
And this can cause problems.
In this episode, I’m covering how magical thinking and diet mentality might be keeping you stuck and the bigger, better possibility that I believe you deserve.
What I cover in this episode:
- How diet culture and magical thinking can keep you stuck or blaming yourself
- The difference between quick weight loss and freedom from overeating
- How magical thinking might be preventing you from sticking with what is already working
- Why being patient and allowing yourself time might not feel the dreadful way your thoughts tell you it will
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/magical-thinking-is-keeping-you-stuck-tmohp-episode-047/.
Today I want to talk with you about a pattern you’ll probably recognize. Have you ever felt like you were just getting in the groove with eating in the way you want to, and then something discouraging happened, and then, before you knew it you were completely off track? I want to introduce you to a concept I call snowballing. It’s one of the most common patterns that trigger overeating and emotional eating -and if you’re not conscious of it, you might be in its power.
What I cover in this episode:
- What snowballing is
- How snowballing can trigger overeating and emotional eating
- How diet mentality and snowballing can keep you in a cycle of start over (and over)
- What it looks like to NOT snowball
- What to do if you catch yourself in a cycle of snowballing and overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/snowballing-overeating-and-emotional-eating-tmohp-episode-046/.
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/.
I’m a huge believer in vacations, but you shouldn’t have to take a vacation from your relationship with food. Unfortunately, many smart, busy women feel like they do. The culprit: diet mentality, and thoughts and beliefs you might not even know you have.
What I cover in this episode:
- How diet mentality makes your thoughts about vacation eating complicated
- The two thoughts that sabotage our eating on vacation
- How to enjoy your vacation and honor your goals (if you want to)
- Why freedom from overeating isn’t a cheat day or depriving yourself on vacation (and how to figure out what it IS for you)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/vacation-eating-and-peace-with-food-tmohp-episode-044/.
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/.
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/.
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/.
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/.
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/.
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
Join me for the free 5-day Freedom from Overeating Workshop. An online workshop for smart, busy women. Register now: https://toomuchonherplate.com/register/.
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/.
There’s a lot going on in the world these days and if you’re feeling overwhelmed, you’re not alone. Not all overwhelm is something we create ourselves. Some of it is though, and whether the overwhelm you’re feeling is based on world events, your life, or a combination of both, I think this episode might be really helpful. When you’re overwhelmed and you’re also overeating, it can feel impossible to break the cycle.
Let’s talk about how to break the cycle of overwhelm and overeating instead of exacerbating it.
In this episode:
- Why starting with a to-do list might not be working
- How to break the doing/reacting/overwhelmed cycle that may be leading to emotional eating and overeating
- The steps to immediately start to shift things
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-overwhelm-is-leading-to-overeating-tmohp-episode-037/.
In this episode, I’m looking at the perfectionism trap and the way it can sabotage your efforts to change your eating and I’m sharing simple steps that you can take to move off the hamster wheel of perfectionism and overeating. Here’s the good news. No one EVER created peace with food by being perfect. And this means you don’t have to hold yourself to an unattainable standard of perfection either.
What I cover in this episode:
- How perfectionism is baked into health, wellness, and weight loss programs
- How perfection keeps you stuck and overeating
- Ways to break free from perfectionism
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-the-hidden-perfectionist-overeating-loop-tmohp-episode-036/.
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/.
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/.
Stress eating can feel like such a trap, especially if the stress you’re experiencing isn’t immediately within your control. There’s a lot of (bad) advice out there about how to address stress eating habits that’s either unrealistic, overly simplistic, or just doesn’t work. That said, there IS a process you can use to interrupt stress eating.
You don’t have to grit your teeth or find something to keep your hands busy 24/7. Instead, go here for my free download 5 Ways to Change Stress Eating Habits (even if the stress isn’t stopping).
What you’ll learn from this episode:
- 5 ways to interrupt stress eating
- What it looks like to use compassion when you’re stressed
- The power of warm blanket strategies
- Why you can’t relax when you’re stressed and what to do about it
- Why small steps are the way to go
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-change-stress-eating-habits-tmohp-033/.
There’s nothing more deflating than making efforts to change patterns of overeating and emotional eating and hearing that voice in your head whisper, “It’s not working.”
This is exactly what I’m covering in this episode of the Too Much on Her Plate podcast.
What you’ll learn from this episode:
- What to do when you’re not seeing results
- The daily practice that is going to increase your results
- The difference between diet mentality “results” and results that create freedom from overeating
- The fastest way to get the results you really want
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-to-do-when-youre-not-seeing-results-tmohp-episode-032/.
If you believe you can’t do something, or if you endlessly tell yourself how difficult or unpleasant it’s going to be … well, chances are you’ll create a self-fulfilling prophecy. But there’s a lot more to mindset than positive vs. negative thinking. I’ve spent many years helping women stop emotional eating and end overeating habits and there are four obstacles that I repeatedly see getting between smart women and their goals.
In this episode, let’s dive into four mindset shifts you want to be addressing if overeating or emotional eating are patterns you want to change.
What you’ll learn from this episode:
- The difference between diet mentality and freedom mentality
- Why mindset is more than a buzzword and how to begin harnessing its power to stop overeating
- How perfectionist thoughts can sneak up on you and sabotage your efforts to change emotional eating or overeating
- How to avoid a common trap when your overeating trigger seems unsolvable or unchangeable
- How to shift your thinking to avoid the obstacles that can short-circuit your efforts to change your relationship with food
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/mindset-shifts-that-help-stop-overeating-tmohp-episode-031/.
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/.
You probably have a lot of thoughts about food, overeating, and maybe your weight. We judge our eating, we judge our “results,” and our weight, and our willpower. So many women think about their day as “good” or “bad” depending on how they ate or what they weighed and what they make these things mean.
We have a soundtrack that plays in our head of thoughts and beliefs about ourselves, about our performance, about what we ate and how we judge ourselves. That soundtrack plays all day long.
So how do you change it? Come listen to this episode and we’ll talk about it.
What you’ll learn from this episode:
- How your thoughts and beliefs shape your expectations, your approach, and the results you achieve when you want to stop overeating and emotional eating
- How to shift the energy and emotional tone that you bring to changing your eating
- What it looks like to think differently
- New beliefs and thoughts that might be useful to practice
- An example of a different soundtrack
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/change-your-thinking-to-change-your-eating-tmohp-episode-029/.
Overeating and emotional eating can become habits that feel hard to escape, and, after a while, this can take a toll on your sense of hope. It’s easy to doubt yourself or wonder whether change is really possible.
Let’s look at why you may be feeling short on hope or belief or confidence - and what you might do about this.
What you’ll learn from this episode:
- False assumptions that have probably eroded your confidence and your belief in your ability to change your eating or your weight
- How to address the doubt: “How can this time be different from all the others?”
- How to begin to grow your hope and confidence in yourself and in your ability to create freedom from overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-you-dont-feel-hopeful-about-losing-weight-tmohp-episode-028/
Overeating at night is probably the struggle clients ask about most often. Overeating, emotional eating, and bingeing are all most common at the end of the day and it’s also the period of eating that most women feel least confident about being able to change. There are good reasons for this, but I’ve got some new tools to share with you to help with night eating.
What you’ll learn from this episode:
- Why overeating at night is so common (even though so many women feel like they are struggling alone)
- How to assess your end of day eating patterns and habits
- WILL power vs. Willpower
- How to create an evening routine that works better than overeating (and feels more empowering)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-stop-overeating-at-night-tmohp-episode-027/
Food journals or food diaries or journaling your eating - odds are you’ve either tried these things or told yourself you “should". But are these practices effective ways to stop emotional eating or overeating - or are they just self-imposed torture?
The answer: it’s complicated...
What you’ll learn from this episode:
- The pros and cons of food diaries
- How to prevent a food journal from feeling like punishment or something that you “have to” do
- What to log and what not to log (for best and farthest-reaching results)
- How to customize this strategy so that it works best for you
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/should-i-keep-a-food-journal-tmohp-episode-026/
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/
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/
Comfort eating is a term almost everyone uses, and it’s something we all do. I’m sure you can easily make a list of your “comfort foods.” There’s nothing wrong with comfort eating - unless it feels like it’s taking up too much space in your life. Or unless the eating you’re doing doesn’t feel comfortable or comforting (beyond the 30 minutes after it happens)
Take a deep breath, take a listen, and let’s get uncomfortable.
What you’ll learn from this episode:
- Why discomfort is important and what it can do for you
- Why getting uncomfortable doesn’t start with pushing yourself to do hard things
- Why your mind might go blank when you’re trying to figure out how to change your eating without a diet
- The kind of discomfort that creates freedom from overeating - and the kind that doesn’t
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/comfort-eating-and-discomfort-tmohp-episode-023/
Emotional eating is a label that gets thrown around a lot. I’ve talked to women over the years who:
- Felt like emotional eating was normal - and something everyone did
- Felt great shame around their emotional eating and believed it meant there was something deeply wrong with them
- Felt like emotional eating was a “cop-out” and that it “should be easy to give up.”
- Felt like they understood their overeating triggers and the emotions that led to overeating but didn’t find this understanding helpful at all
Let’s talk about some basics about emotional eating and how you can use this concept to make it helpful for you.
What you’ll learn from this episode:
- Why it might be helpful to identify emotional eating, or why it may leave you feeling helpless
- The helpful question you need to ask after you realize emotional eating is happening
- Why I believe emotional eating is more common for people who identify as or were socialized as women
- The one way to really know if emotional eating is a problem for you
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/why-is-emotional-eating-happening-tmohp-episode-022/
If you can’t figure out how to stop overeating and emotional eating - despite your efforts, or if you can’t motivate yourself to try to change your eating habits because nothing seems to work, this episode is exactly what you need to hear.
In this episode, I want to show you how you can coach yourself to do things differently. It’s time to ditch your inner-drill sergeant and discover what tough love really looks and feels like.
What you’ll learn from this episode:
- How to recalibrate if you’re trying to stop overeating and it isn’t working
- Why self-compassion may be your missing piece of the puzzle
- Mistakes you might be making about what self-compassion is and isn’t
- How to start strengthening your self-compassion muscle even if you don’t think you have one (and why you should)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/tough-love-for-emotional-eating-tmohp-episode-021/
One place that even smart high-achievers get stuck with emotional eating - and with comfort eating, stress eating or eating to numb or overeating because you’re so busy - or any kind of overeating really, is by missing an important connection. And that’s the connection between your boundaries and your relationship with food.
There are reasons that focusing on boundaries might make you uncomfortable (I’ll cover this), and some of the connections between boundaries and emotional eating and overeating might surprise you. You need to hear this.
So let’s talk about it.
What you’ll learn from this episode:
- How certain boundaries can actually create overwhelm and overeating
- You may know more than you think about how to change your eating - boundaries can help you discover this
- Why boundaries are so much more than saying no
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-is-it-your-boundaries-tmohp-episode-020/
How can you feel hopeful about getting help for emotional eating or overeating when it feels like your past attempts to get help haven’t been … helpful?
Join me while I share my thoughts on why it’s important to be clear on the kind of help and support that will meet your needs and be helpful to you - and how to let go of the “help” that isn’t helpful at all.
What you’ll learn from this episode:
- How help and support can reinforce old habits, or help you break them
- The importance of clarifying what you want to be helped WITH
- How you can use help to reinforce, repeat, and remind you as you create a relationship with food that works for you
- Ways to recognize support that isn’t helping and may be making things harder for you
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-get-help-for-emotional-eating-and-overeating-tmohp-019/
Comfort eating is one of the most challenging types of overeating. It can be a difficult habit to break, in part because our need for comfort tends to show up most strongly when we’re feeling down or tired or vulnerable in some way.
Check out this episode of the podcast to learn specifically what you can start doing today to deflate the pull of comfort eating in your life.
I’ve also got a free cheat sheet for you in the show notes - don’t forget to download it!
What you’ll learn from this episode:
- Why your beliefs about comfort eating are so powerful
- How to use your beliefs to break cycles with comfort eating
- The “Widening the Lens” technique for challenging beliefs that aren’t serving you
Find links to everything we mention in this episode as well as complete show notes, cheat sheet, & transcript at https://toomuchonherplate.com/comfort-eating-change-the-habit-by-changing-your-beliefs-tmohp-018/
Everyone eats emotionally from time to time, but actual struggles with emotional eating are a different beast. If you’re caught in a power struggle with emotional eating and overeating you know how exhausting this can be.
It takes a new approach to create freedom from emotional eating and it all begins with a very different step. Check out this episode if you’re ready to let go of struggles for control, lose that feeling of falling off track, and if you’re done with plans to change your eating that exhaust you before you even get started.
What you’ll learn from this episode:
- How to know if emotional eating is a problem
- Why “maintenance” isn’t a goal I would choose
- How to avoid setting yourself up to struggle forever with emotional eating - and how to break up with the cycle of always needing to be in control of your eating
- The four tenets of creating real freedom from emotional eating
- Where (and how) to start a new approach to ending emotional eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-can-it-really-disappear-tmohp-017/
It’s the season of goal-setting and resolutions. When it comes to tackling emotional eating and overeating, we tend to sell ourselves short (because of a lack of belief in what’s really possible). It’s also far too common to set goals or resolutions that will set you up for failure, or self-blame, or one more pass through a vicious cycle with overeating and the scale.
You CAN step off the diet and deprivation hamster wheel while at the same time creating more powerful results that actually feel good while you’re creating them. This episode will get you started.
What you’ll learn from this episode:
- How to break the cycle of setting goals with overeating and emotional eating that you never achieve
- What to consider if you want to create a relationship with food that feels good
- How smart women limit themselves with their thinking and their beliefs and what’s really possible
- How to challenge yourself differently when/if you set goals or intentions for your eating this year
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-help-how-to-avoid-goal-setting-traps-tmohp-016/
It’s entirely normal to say you want to create freedom from emotional eating and then create a plan that moves you in the opposite direction. Years of living in a culture focused on productivity and diet mentality will reinforce thoughts and behaviors that only leave you feeling deprived or blaming yourself for any lack of results.
In this episode, I’ve got a list of powerful questions for you. Take the time to listen and to hear your responses. And then - take action!
What you’ll learn from this episode:
- Why traditional approaches don’t help you create a peaceful relationship with food
- How to ask better questions - and get better information about what you need to do next
- How to step outside of deprivation thinking and diet mentality - even if you have a long relationship with these approaches
- How as little as five minutes a day can begin to change your relationship with food
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-help-ask-the-right-questions-tmohp-015/
How do you stop emotional eating when you’re busy? How do you make changes when you don’t feel like you have the time? When it feels like you’re overeating because life feels out of control?
In this episode, I’m covering how to address emotional eating when you’re busy, including simple things you really can do, that definitely make a difference.
What you’ll learn from this episode:
- Spoiler alert - you can tackle emotional eating when you’re busy - without a major life overhaul
- Simple things that even really busy women can do that will help you interrupt and even stop overeating and emotional eating patterns
- Why you should change the way you create to-do lists (and how to do it)
- Why and when you might not be eating enough
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/can-you-stop-emotional-eating-when-youre-busy-tmohp-014/
Do you ever feel frustrated because you know the reasons that you’re overeating, but the knowledge doesn’t seem to make a difference?
You’re not alone.
What you’ll learn from this episode:
- The four mistakes that smart, busy women make after learning about their Hidden Hungers that lead to a lack of results or effectiveness
- How your thoughts and beliefs can sabotage you after you’ve identified your HIdden Hungers
- The difference between knowing your Hidden Hungers and giving yourself full permission to acknowledge them
- Where you might be lacking permission and how to start giving it to yourself
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/take-your-power-back-from-hidden-hungers-instead-of-overeating-tmohp-013/
Do you have a lot of rules about food and eating and weight taking up space in your brain? Are you sometimes both exhausted by them and scared to give them up?
In this episode I’m shining a light on diet mentality and food rules - what they are, and why we react to them as we do. I’m also covering some ideas you can use to begin creating new thoughts and behaviors and habits that will help you break free from diet mentality and deprivation thinking and that will help you step back into your power.
What you’ll learn from this episode:
- Reasons diet mentality is so seductive
- Clues to recognizing diet mentality and deprivation thinking
- The difference between food rules and policies
- Why focusing on food is never the best first step (and the first step I recommend)
- A pep talk for your brain when you start to slide into diet mentality and deprivation thinking
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-emotional-eating-new-game-new-rules-tmohp-012/
When you find perfectionism hiding in your blind spot, it opens the door for the possibility of real change. And that is exactly what this episode is about.
What you’ll learn from this episode:
- How and why perfectionism causes emotional eating
- How cycles of “starting over” are fueled by perfectionism - and how to break the cycle
- How perfectionism can sabotage attempts to end emotional eating and peace with food
- 3 steps to keep perfectionism from sabotaging your eating and your relationship with food
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/is-perfectionism-secretly-triggering-your-emotional-eating-tmohp-011/
Let's talk vicious cycles with overeating and emotional eating - and what to do about them. You can break patterns of endlessly falling off track and "starting over" each time your eating doesn't go the way you'd hoped. You can also let go of the guilt and shame and the other emotional baggage that's often a part of these overeating cycles. I have a number of "what if" questions for you in today's episode that just might change your whole approach.
What you’ll learn from this episode:
- How to move out of cycles with shame, guilt, and self-blame
- Why self-blame is a dead end
- Going left instead of right
- New ways to respond when you fall off track or feel like you’ve “blown it” (you haven’t)
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/shame-blowing-it-and-starting-over-tmohp-010/
When’s the last time you felt really, truly nourished - like your tank was full, and your spirit had been fed? If your goal today was to take care of yourself in that way, would you know how to do it?
This episode of the podcast is not a list of things like bubble baths and long walks. Instead, I’m covering the process of creating new ways of thinking and approaching self-care - so you can rewire your mindset to make it more a part of your life.
What you’ll learn from this episode:
- How to start strengthening your self-care muscle
- Why this matters
- What to do if you’re not even sure where to start taking better care of yourself
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/strengthening-your-self-care-muscle-tmohp-009/
If you’re a stress eater, you’ve probably felt frustration at what a difficult habit this can be to change.
In this episode, I’ve got some strategies to share that you can use to shift patterns of stress eating, and also to shift the power away from food in those challenge situations. You can even download a handy cheat sheet with all the strategies I share in the episode. You’ll find the link below.
What you’ll learn from this episode:
- Why stress eating presents particular challenges
- The importance of compassion when tackling stress eating
- The first thing to address if you’re not already doing it
- Do-able strategies that have nothing to do with food but everything to do with ending stress eating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-change-stress-eating-habits-tmohp-008/
Knowing the value of something and then being able to implement it can be two very different things. This is especially true when it comes to making changes with food - and there are so many good reasons for this (that’s a whole season of podcast episodes!).
Let’s talk about upping your transition game and strengthening your pausing muscle - both why it’s important, and how to actually implement this advice.
What you’ll learn from this episode:
- How to move from reactive to proactive
- Why constantly “doing” is so seductive (and how it can cause us to be out of touch with ourselves)
- The power of pausing
- How to get better at being present with some concrete small steps
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-automatic-eating-habits-transitions-part-two-tmohp-007/
Have you ever wished life came with a pause button? Take a moment and consider - if you had a pause button - would you allow yourself to use it? If you’re someone who wants to change patterns of overeating or emotional eating, it’s worth exploring whether or not you’re using food and eating as your pause button - or if you’re stuck in the pattern of depriving yourself of transitions.
Listen to this episode of the podcast to learn more about why you might be overeating and why some places or times in your life are always more challenging than others. Most importantly, let’s talk about how to handle transitions without overeating.
What you’ll learn from this episode:
- The power of transitions, the cost of ignoring them, and how they can help you take your power back from food and overeating
- Recognizing transition points in your day and your life
- Why the end of the day can trigger overeating and emotional eating
- How to handle transitions without overeating
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/breaking-automatic-eating-habits-transitions-tmohp-006/
Difficult feelings and situations are a part of life. They’re a common reason that smart, busy women overeat, and they are often the things that throw a wrench into the best-laid intentions to make changes in how you eat or think about food.
What do you do with a feeling when you don’t know what to do (but you don’t want to eat everything in sight)? That’s the topic of this episode.
Tune in to this episode where I’m covering ten things you can do with a feeling. Ten things you can really do. There’s even a free cheat sheet!
What you’ll learn from this episode:
- The mindset mistake that contributes to emotional eating when things get difficult or life throws you unexpected challenges
- Why focusing on NOT eating may lead you to eat more
- What to do with a difficult feeling when you don’t know what to do with it and don’t want to resort to emotional eating
- How to feel effective, and even powerful, even when you can’t change a difficult situation or feeling
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/emotional-eating-and-difficult-feelings-tmohp-005/
We can’t talk about making real changes with your relationship with food without talking about self-compassion. Believe it or not, self-compassion is a lot more important than tough love if you want to leave overeating struggles behind.
Listen to this episode and discover the critical relationship between self-compassion, mindset, and your relationship with food.
What you’ll learn from this episode:
- The questions to ask to reconnect with real self-compassion
- Why there is no list of activities that are self-compassion and why it all begins with mindset
- What self-compassion has to do with overeating
- How to start generating more self-compassion
- The attitude of self-compassion and the power you can generate from it
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/self-compassion-and-overeating-tmohp-004/
One of the heaviest parts of examining our struggles with food or with overeating can be the emotional baggage and the way we’ve been taught to approach thinking about and making changes. If you’ve been at this for a while, your plans to make changes may feel exhausting before you even embark on them.
Listen to today’s episode to begin to rewire your brain to create a different approach. We’ll examine what this actually looks like in your life.
What you’ll learn from this episode:
- The first step to taking your power back from overeating and emotional eating (we’ll walk through this step by step)
- How get more clarity about what your path to peace with food and freedom from overeating looks like
- A process to build real, lasting motivation for making the changes that you want to make with food and your eating habits
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/freedom-from-overeating-step-one-tmohp-003/
If you want to create freedom from overeating and peace with food, you have a puzzle to solve. Slapping on willpower doesn’t create lasting change - it only sets you up in a lasting battle to maintain self-control - and who wants to make this your lifetime mission?
Today I want to take a deep dive into a very common mindset issue for smart, busy women who overeat or who are stuck in patterns of emotional eating. Listen to the episode to get clear on what this is - and what to do about it.
What you’ll learn from this episode:
- Why it’s important to transform your mindset if you want to end habits of overeating or emotional eating
- What it means to divorce deprivation
- Signs that you are probably living in deprivation mode (and the consequences you’re probably experiencing)
- One reason you may be feeling unmotivated and burnt out and tired of trying to change your eating habits
- The power of creating transformation instead of relying on willpower and the difference between deprivation and transformation strategies
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/divorce-deprivation-tmohp-002/
Welcome to the first episode of the Too Much on Her Plate podcast! There’s a lot of ground to cover on this road to creating freedom from emotional eating and overeating, let’s start in the most important place - the reason you overeat.
What you’ll learn in this episode:
- Why overeating is so persistent and why it’s felt so hard to change your eating habits or your relationship with food
- The key to unlocking your overeating puzzle
- Five common reasons that women overeat and that food can have so much power over you
- How vicious cycles with food and weight get their power - and how to break free from them
- Hidden Hungers - what they are and why you need to know about them
Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/the-reason-you-overeat-tmohp-001/
Are you a smart, busy woman who's ready to make peace with food and create freedom from overeating and emotional eating?
You're in the right place. On the Too Much on Her Plate podcast, psychologist, author, and creator of The Missing Peace program, Dr. Melissa McCreery explores the key components of ending struggles with food and the scale.
Emotional eating, mindless eating, stress eating, and comfort eating AREN’T signs that you’re lazy or need more willpower. Let’s talk about how to ditch the diet, rewire your thoughts and stories about food, eating, and what you’re capable of, lose the overwhelm, and end the vicious cycles. Life’s too short to spend it struggling with food.