Stop Emotional Eating

Stop Emotional Eating

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What do you need most to stop emotional eating?

I get asked this a lot.

Do you know that you unknowingly sabotage yourself with food? You engage in behaviors that lead you to overeat!

Emotional eating can be challenging to stop, but there are several things you can do to lessen it.

The first step is to become aware of your emotional triggers for eating. Ask yourself if you’re eating because you’re hungry or if you’re using food to cope with emotions such as loneliness, stress, boredom, anxiety, or sadness.

The second step is to learn AND use healthier coping mechanisms. Identify strategic ways to deal with emotions, such as exercise, meditation, reading, or talking to a friend or therapist.

The third step is to practice mindful eating by paying attention to the taste, texture, and smell of food, and eating slowly and without distractions. Eating mindfully helps you be connected to your body and all the physical triggers to eat.

You can unknowingly sabotage yourself with food, by not recognizing and stopping the root of the problem:

  1. Eating to deal with emotions can lead to dissatisfaction with your body and yourself. When you eat emotionally, you are not dealing with the emotional problem, you are making the problem worse.
  2. Restrictive dieting and depriving yourself of certain foods can lead to intense cravings and binge eating. Limiting ourselves makes the rebel side come out and what to eat what it wants.
  3. Skipping meals and limiting food can lead to overeating later in the day, especially if you’re hungry and tired.
  4. Judging yourself and your behavior creates a negative mindset. This negative mindset starts a cascade of negative reactions that include overeating.

What can you do to create more food freedom?

First, practice Intuitive Eating. Learn to listen to your body’s hunger and fullness cues. Give yourself permission to eat all types of foods starting when you are hungry and ending when you are satiated or full.

Second, surround yourself with people who support your goals and create a positive and supportive environment at home and work. Hang out with people who are listening to their bodies and do not engage in diet talk.

Third, practice Self-Care. Take care of your physical, emotional, and mental health by getting enough sleep, eating good food, managing stress, and engaging in activities that bring you joy.

Fourth, seek help if you are struggling. Join a program where the focus is on Intuitive eating. If you’re struggling with emotional eating, consider seeking help from a therapist or registered dietitian who specializes in this area.

Want to get out of the cycle of yo-yo dieting and end emotional eating? We are having a live round of our signature program Emotional Eating Solutions. Check us out to save your spot. https://feedyoursoulunlimited.com/emotional-eating-solutions-self-study/

Kim McLaughlin, MA is a Psychotherapist, Speaker, Author, and Coach who specializes in working with people who suffer from binge eating and emotional eating. She is a Certified Intuitive Eating Counselor. She is the author of the best-selling book Feed Your Soul Nourish Your Life! A Six Step System to Peace with Food and the Amazon #1 Best Selling book Discovery Your Inspiration.

You can find Kim on her podcast Feed Your Soul with Kim and you can find it on all podcast platforms.

Wondering if you are an emotional eater? Sign up for the free Am I an Emotional Eater Quiz.

Anti-Diet Revolution

Anti-Diet Revolution

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Having an Anti-Diet Revolution is a pretty bold statement and desire. I have been on a mission to help people make peace with food and their bodies for years. I use intuitive eating as the framework to guide my clients to success.

There is this societal norm that we are supposed to want to be “healthy” and thin and the only way to get there is to go on a diet. We have agreed that the only way to get to thinness and “health” is through dieting.

Why have we all bought into the idea that “health” and thinness is our goal? We have been sold to by the LARGE corporations that make a lot of money (hello 60+Billion-dollar industry) off us failing.

I have many examples of going on the same diet over and over expecting a different result. I look back and wonder why in the world I did that. I am not stupid. I now see that I bought into the idea of what my body should look like, and I needed eat differently to make it right.

I bought into the idea that something was wrong with me, because of my size. The problem is the way I tried to fix my weight was by dieting.

Dieting does not accomplish what they say it will. It does not equal health.

There is an inherent harm in dieting, because it is focused on the external: what you eat and how much you weigh. Diets do not address why you overeat, why you binge, why you are obsess with food and can’t stop eating. Dieting leads to deprivation which leads you back to binging and the cycle starts up again.

If dieting is not the answer to overeating, what is?

Intuitive Eating is the way to move out of dieting and into a place of peace with food.

Imaging being able to notice when you are hungry and make decisions about what you shall eat easily. Your decision is not based on some system where you must track how much you eat. Eating the food and enjoying it. Noticing when you are satisfied and stop eating. Feeling energized with the food you eat. Getting a rhythm with food where you have a sense of what foods you like, what you do not like. Feeling empowered to eat what you want and not overanalyze it. Being able to determine what are your right foods that fit well with your body. There is no obsession with food. You can enjoy what you eat and if you eat beyond fullness you are able to course correct.

What does it take to be an intuitive eater?

  1. Notice when you are hungry.
  2. Notice what are the foods that satisfy you and give you the energy you need.
  3. Eat when you are hungry and before you are overly hungry.
  4. Stop when you are satisfied or gently full.
  5. Allow yourself to eat the foods you really want.
  6. Notice feelings that are causing you concern and take care of them.
  7. Engage in self-care and self-love.
  8. Notice thoughts that are negative and have ways to deal with them.
  9. Have a mindfulness practice that is soothing.
  10. Engage in movement that is right for you.

It takes time and energy to embrace intuitive eating and it will be the best thing you can do for yourself.

To move towards Intuitive eating, we are going to have the Anti-Diet Revolution. What is the Anti-Diet Revolution? We look at diet, diet culture and how YOU have been led astray.

We cannot end at ending dieting. What will you do instead?

  • Have a way to measure hunger and fullness. This is a simple and profound practice that takes guess work out of eating.
  • Determine what leads you to overeat.
  • Have action plan for your self-care that REALLY work.
  • Be in a place where others understand what you are experiencing, and you feel in community.

Join us for the Anti-Diet Revolution starting soon. Sign up now to get access to this free series to help you move out of dieting and into a plan of action that works.

Kim McLaughlin, MA is a Psychotherapist, Speaker, Author, and Coach who specializes in working with people who suffer from binge eating and emotional eating. She is a Certified Intuitive Eating Counselor. She is the author of the best-selling book Feed Your Soul Nourish Your Life! A Six Step System to Peace with Food and the Amazon #1 Best Selling book Discovery Your Inspiration.

You can find Kim on her podcast Feed Your Soul with Kim and you can find it on all podcast platforms.

Wondering if you are an emotional eater? Sign up for the free Am I an Emotional Eater Quiz.

End Dieting as a New Year’s Resolution

End Dieting as a New Year’s Resolution

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It is time to end dieting as a New Year’s Resolution. I know that contradicts what you normally hear this time of year.

We have bought into the idea that we need to diet (restrict) come the first of the year. Start dieting and exercise are the top 2 resolutions AND the top 2 failed resolutions.

When we look at New Year’s resolutions, consider that there is this cultural norm, this really kind of shared idea, at least in the United States.

I have noticed every January the gym becomes packed with people starting their dieting. I also remember the diet facilities I attended would be packed with people come January 1.

Come March 1 it would be back to normal. I have read statistics that only 9% of people keep their New Year’s Resolution.

Why don’t New Year’s Resolutions work?

First, they’re based on what you think you should do. There is this socially accepted idea that at the beginning of the year you should have a resolution.

Second is they make you want what you don’t have. Focusing on what we don’t have (thinner body) and what we lack, then that’s what shows up is things that we don’t have and the things that we lack.

Third, New Year’s Resolutions are poorly worded and unattainable.

Lastly, resolutions look for an easy answer. It looks for just kind of what’s the simple thing or what’s the kind of “easy.” There is no easy way to make changes. Going on a diet is not easy and it is not long-term successful.

It is not surprising that dieting at the new year is the most common New Year’s Resolution. We overeat and indulge over the holidays and then “pay the price for it” by dieting come January 1. It is a process of feast and famine.

We were “bad” over the holidays and need to be “good” at the start of the year. This process engages us in the cycle of diet/restrict- binge/overeat- shame/feel bad about ourselves. We are setting ourselves up to eventually overeat.

A part of the problem is the diet industry itself.

The diet industry is a multibillion-dollar industry. I have read different statistics of the money they make, and it is $58 Billion and above and the money they make increases ever year.

The diet industry is a failed industry. They make money because we do not lose weight and keep it off. We have all bought into the idea that if we just found the right diet or did it correctly, we would be thin.

We think that we are not ok. We need to be “healthy” and that is only be being thinner. If we were thinner, we would be healthy, attractive, in partnership, and I could go on and on.

Over the long term 80 to 95% of diets fail whereby the person gains back the weight and then some. I and people I know have experienced exactly this.

We have learned that if we gain back the weight, which is a product of dieting (diet/binge/shame cycle) we need to find the next diet. We are told and tell ourselves it is our fault. We have taken on this shame message that we are at fault. Remember the diet industry makes money off us feeling bad and unworthy.

Here are some ideas for a different plan rather than dieting.

Listen to your body’s needs.

  1. What is it your body wants? Using Intuitive Eating we focus on getting back in touch with your body and what it needs.
  2. What is your body asking for? Is it asking for sleep? Is asking for water? Or is it time to take a walk, get some movement in? Is it time to have conversations and get some kind of camaraderie going on? Give your body what it needs.
  3. Listen to your body’s physical hunger. Notice what it feels like to be physically hungry and satisfied. You might not know, yet, what it feels like to be gently hungry and satisfied.

The ideas about food, dieting and New Year’s Resolutions might be new for you. Just take them in. It might be hard to consider some or try all of the ideas presented here. Take a deep breath and see which idea you might like to look at first. You are worthy of being supported in this process and allow yourself to look at your relationship to dieting.

Kim McLaughlin, MA is a Psychotherapist, Speaker, Author, and Coach who specializes in working with people who suffer from binge eating and emotional eating. She is a Certified Intuitive Eating Counselor. She is the author of the best-selling book Feed Your Soul Nourish Your Life! A Six Step System to Peace with Food and the Amazon #1 Best Selling book Discovery Your Inspiration.

You can find Kim on her podcast Feed Your Soul with Kim and you can find it on all podcast platforms.

Wondering if you are an emotional eater? Sign up for the free Am I an Emotional Eater Quiz.

Thrive this holiday season

Thrive this holiday season

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Surviving seems to be the goal over the holidays. Seeing if we can just make it through the holidays and get to the end is the goal.

Getting to the place of thriving over the holidays can seem unattainable. Thriving can seem unreachable, because of all we have come to believe we must DO each holiday season.

How about imaging thriving as the goal? What would that look like?

  • Slowing down.
  • Be Mindful.
  • Spend money in a reasonable manner.
  • Use your time in a way that is enlivening.

I have been imagining (and practicing) how I can thrive this holiday.

Let’s start by looking at how is stress and overwhelm is showing up for you.

  • Start by identifying what the overwhelm looks like.

Some helpful ways to connect with overwhelm is to journal and meditate. Get quiet to see how the stress and overwhelm are showing up for you.

  • Are you responding to others’ expectations of you?

You might be feeling the need to always say yes. Thinking this is tradition. This is “what we always do.” Expectations can be overwhelming.

  • Are you feeling scared about being around food?

Wondering how much food will there be? Will I eat too much? Will I be judged. Will I drink too much?

  • Are you feeling bad about your body and how you look.

Feeling afraid others will notice your size and comment on it or disapprove of it? Or you just do not feel comfortable in your own skin.

  • How is stress showing up in your body?

Stress can show up as sickness or feeling physically bad.

  • Are you feeling fearful of not having enough time or money.

Time and money are limited resources and this time of year we think we have more than we actually do.

Money can become a problem when we rely on credit cards to pay, and we go into debt. Time becomes a problem when we do not plan well and become reactive.

Next, make a plan to manage the stress.

  • A great technique is to ask yourself, “What is the stress and overwhelm trying to tell me?”

The feelings are informative and can provide a guidepost if you let it. Then sink into the question, “What do I really want?”

I recently became sick, and I asked my body what it was trying to tell me. I realized I was too overscheduled, and my body was saying I needed to rest more. The sickness MADE me have to rest and I did.

  • It can be helpful to plan to incorporate food into your holiday. Food can be a huge trigger this time of year.

A helpful strategy is to eat 3 meals a day. Eat what you normally eat. Don’t save up for the “big meal,” because this is a set up to restrict/binge/shame. When we do not eat regularly, our body thinks we are restricting, and it will lead you to crave food and overeat.

  • You might wonder if you need to say no to sugary treats?

Not allowing yourself to have sugary treats can set you up to binge. If you deny what you want ultimately when emotions show up, you will have less resolve to not eat the sugary foods. Instead of denying yourself, allow yourself to have what you want. When you are eating regular meals and allowing yourself treats, there is less likelihood that you will binge. If you do binge, forgive yourself and move on. Being stuck in anger and resentment about overeating will NEVER lead to a change in behavior.

  • Set limits on others AND yourself? Say no to what does not work for you.

This is the time of expectations other can have of us. What is it that you want to do? Do that!

Where is your NO to other people? What will you do, and won’t you do? I think it is a time to have more no’s than yes’. It is ok to say no to a past family tradition, if they are not what you want this year. Doing things for others because we think we have to leads to overwhelm and stress. Let’s do it differently this year.

Lastly, we tend to put expectations on ourselves. We think we need to bake, clean, buy, go out, etc. We think we need to maintain holiday traditions. Take a deep breath and determine if this still fits for you. Say no when you need to.

This holiday is an opportunity to thrive.

First, focus on what is right for you? Yes, you can be limited in the activities that you do. Time is a limited resource, use it wisely.

I have decided I want more rest and peace this holiday season.  Being in front of the twinkling lights is thriving for me.

Second, coping strategies are really thriving strategies. Say no as you need to. Ask for what you want. Set your expectations on time and money.  Eliminate the stressors. Take that internal check to see what stresses you and find a way to let go of the stressor.

Third, what is your reason for the season?

  • What is this holiday about for you?
  • What do you want to be, do, have after the holiday?
  • What do you want to come away with after the holiday? Focus on making this happen.

My desire for this holiday is to experience more peace, light, joy, and love. My plans for this holiday are designed to meet that desired goal.

Lastly, be intentional about this holiday to get all the goodness out of it.

Kim McLaughlin, MA is a Psychotherapist, Speaker, Author, and Coach who specializes in working with people who suffer from binge eating and emotional eating. She is a Certified Intuitive Eating Counselor. She is the author of the best-selling book Feed Your Soul Nourish Your Life! A Six Step System to Peace with Food and the Amazon #1 Best Selling book Discovery Your Inspiration.

You can find Kim on her podcast Feed Your Soul with Kim and you can find it on all podcast platforms.

Wondering if you are an emotional eater? Sign up for the free Am I an Emotional Eater Quiz.

Overeating Halloween Candy: Have Peace with Food

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Are you overeating Halloween Candy?

Are you afraid to have it in the house because you will overeat it?

Do you wish you did not have to worry about candy?

I have been hearing for weeks that people have bought their BAGS of Halloween candy and have eaten it all!

Overeating Halloween Candy

Has this happened to you?

Possibly you have not bought the candy yet, because you are afraid you will eat it all. I know… you wait until Halloween to buy it, but end up eating way more than you want or you eat (sneak) your kid’s candy.

I have had a love/hate relationship with Halloween and all the candy that goes along with it.

I understand this dilemma, because I used to spend Halloween evening at the gym to avoid buying the candy and worrying that I would eat it all. I was scared of Halloween candy, not the scary costumes!

I decided that I had to make peace with food and especially with candy since my husband and daughter love Halloween: they Trick or Treat while I pass out the candy. I have written about my struggle with Halloween candy on my blogs and will talk about it more on my Feed Your Soul with Kim Podcast.

An idea yesterday that I would make available to all of you (and anyone else who signs up) for my  FREE Overeating Halloween Candy: Have Peace with Food video series going over how to have peace with Halloween candy.

Here is what you get:
  • A 6 video series that is short and gives you what you need to deal with Halloween candy.
  • Powerful take aways from the videos as well as doables to get you into action.
  • All of this is my gift to  you when you sign up.

I know  you want peace with food/candy this Halloween.

All you have to do is sign up and the link to the video series will be sent you.

End Emotional Eating

I hope you sign up below.

Peace,
Kim