3 Step Process To Stop Yourself From Over-Eating.

1. Pause and Assess:
   • When you feel the urge to overeat, pause for a moment.
   • Take a few deep breaths to center yourself and bring your awareness to the present moment.
   • Use this time to assess your hunger level and your emotional state. Are you truly hungry, or are you eating out of boredom, stress, or habit?
     
2. Practice Mindful Eating:
   • Before you start eating, take a moment to appreciate the appearance, aroma, and texture of your food. Making a gratitude pray or mantra is helpful.
   • Eat slowly and pay attention to each bite, savoring the flavors and sensations.
   • Listen to your body’s hunger and fullness cues. Stop eating when you feel satisfied, not when you’re stuffed.
   • Avoid distractions like watching TV or scrolling through your phone while eating, as these can lead to mindless overeating.
     
3. Choose Nourishing Foods and Portion Control:
   • Opt for nutrient-dense foods that will satisfy your hunger and provide lasting energy, such as fruits, vegetables, lean proteins, and whole grains.
   • Practice portion control by using smaller plates and serving yourself appropriate portions. Avoid going back for seconds unless you’re genuinely still hungry.
   • Be mindful of emotional triggers that may lead to overeating, and find alternative ways to cope with stress, boredom, or other emotions, such as going for a walk, practicing deep breathing, or talking to a friend.

By following these steps and cultivating mindful eating habits, you can regain control over your eating behaviors and prevent overeating. Remember that change takes time, practice, and patience, so be kind to yourself as you work towards healthier eating habits.

This is just the tip of the ice berg when it comes to gaining control of your emotions, thoughts, and behaviors around food. Food is all around us, its essential for life, it ties us to family and community, and is all around delicious. With that said, having a healthy relationship with food is incredibly beneficial if not necessary to overcome the diet mentalities, shame and guilt eating, and all the programming we’ve had instilled in us since 8 years old! (At least for me!)

If having a better understanding of yourself, your body, and your health is important to you, invest in yourself and work with a coach! Work with someone who can help you navigate the journey to the health you’re searching for. If its not me, make it someone else. Working with a professional/expert will save you so much time and energy!