How to stop overeating: tips to reduce stress eating

If you frequently find yourself overeating to the point of feeling sick and would like to stop, but feel out of control, keep reading!



Tip one: Eat up (the right foods)

As busy moms, it’s easy to let time slip by between meals and then feel HUNGRY and overeat. While it may seem counterintuitive, EATING more (of the right foods) can actually prevent you from getting over-hungry and then overeating.

But the key is eating the RIGHT things. A high protein diet with lots of fiber (think: fruits, vegetables, whole grains, legumes, etc.) can help keep you satisfied between meals. Highly processed foods (think: chips, crackers, muffins, etc.) will not fill you up for long at all -even if they are high in calories.



Wondering how to increase protein intake?

High protein foods include meats, cottage cheese, greek yogurt, and vegetarian options like lentils or soy beans. For simple protein options, I love using rotisserie chicken, protein shakes, cottage cheese cups, and lunch meat.

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Tip two: Managing stress + feeling your feelings instead of numbing

Managing stress is the second key factor in reducing overeating or stress eating. If you frequently overeat when feeling stressed out (hello motherhood) you are not alone. It’s easy to “treat” yourself at the end of a hard day, but doing this on the daily will only lead to feeling like crap.

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Stress management looks different for everyone, but a few proven ways include the following:

  • walk or physical activity

  • meditation or a few minutes of quiet

  • journaling it all out is surprisingly effective

  • therapy

  • true self-care— alone time, time with friends, time to tend to your own needs

  • reading - quiet, relaxation sans screen

  • reducing social media/news intake



Remember, none of these tools will take away the feeling of stress/anxiety/etc. You will need to learn to allow the feeling without numbing it with food.

Uncomfortable feelings do not last forever… most pass quickly, and they for sure pass quicker when you notice and feel the feeling (I.e. what does it feel like in your body? Pressure or heaviness? Is it hot or cold? Do you want to cry? Scream?

Allow it, name it, sit with it. Set a timer, and wait 20 minutes before reaching for food. Getting used to sitting with your emotions will allow you to drastically reduce emotional eating.

And even if emotional eating feels good in the moment, there is STILL discomfort in the form of bloating/physical pain, dealing with weight gain, etc.


Ready to break up with emotional eating for good?? Sick of trying alll the diets? Download my free ebook below!

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Momentum > Motivation: why motivation is NOT the key to weight loss or reaching health goals


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Motivation waxes and wanes (it’s basically a FEELING…. it’s normal to not always feel motivated, just like it’s normal to not always feel happy)… so if you’re waiting to feel motivated or stay motivated, you may be waiting quite a while!


What’s an alternative? Take action and build MOMENTUM with quick wins! I like to have my clients focus on quick wins for the beginning of the DAY and the beginning of the WEEK.

Think of these quick wins as a domino… they build on each other and lead to results much quicker than waiting around to feel motivated.


Examples of quick wins in the morning:

  • make bed

  • plan meals for the day

  • fill water bottles

  • prep snack ahead of time

  • lay out workout clothes


Examples of quick wins early in the week:

  • workout on Monday!

  • meal plan for the week

  • make grocery list/order grocery pick up

  • plan workouts for the week

  • schedule self-care appointments I.e. medical, dental, therapy, etc. (aka knock something off the to-do list that will benefit your future self!)


Are you ready to BUILD MOMENTUM with your healthy habits?? Are you sick of starting and stopping the same diet over and over?? Be sure and download my free nutrition guide!




Say BYE to food guilt and restriction + HELLO to food freedom

Dieting, cutting calories, “good” vs “bad” foods” etc, is NOT an effective way to improve your health.

No one wants to feel “restricted” which is why it’s NORMAL to binge on fast food or cookies after you’ve been following a strict diet.

And research actually shows that those who diet frequently, actually end up gaining the most weight.


So what’s a busy mom to do?

You want to FEEL healthy right? As in not feel like you’re going from starving to stuffed after every meal, or surviving on sugar and caffeine.


Do you want to feel confident in your nutrition choices that you’re modeling for your kids??


Do you want to have energy (not just sugar or caffeine spikes followed by crashes)?

Join me for the FOOD FREEDOM FORMULA.

A FREE 4-day nutrition experience for the mom who is DONE dieting and wants to learn how to:

  • model healthy eating for her kids

  • END the starving —> stuffed cycle

  • Say BYEE to the caffeine + sugar obsession/cravings


all WITHOUT restriction — because we already said restriction DOESN’T work anyway, right? ;)

Did I mention FREE, what do you have to lose?!

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10 tips for raising healthy eaters (and overcoming picky eating)!

If you are a mama, chances are good you’ve spend some time wondering if your child is eating enough, eating the RIGHT foods, and maybe even wondering why the hell they are spitting out a food they loved yesterday.

After spending the last year coaching in a pediatric clinic and working with the author of a best selling picky eating book, I’ve picked up a few tips. If you want the full guide, click below to download!


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