Overeating Tips

@jesusredeemedme2425

hi! here are some ideas.. most of these take alot of time to 'master' but they can definately help!😇

1. eat enough, and the right things at every meal and stay consistent
this means breakfast, lunch, dinner, and snacks if i need them. i try to wake up at a decent time so i can start my day with breakfast and stay in rhythm. eating regularly helps me stay in tune with my hunger and avoid bingeing later on <3

2. plan meals mindfully, not strictly
i take about 15 minutes before eating to check in with myself and figure out what sounds good. i aim to include all the food groups if i can. for example, for breakfast i might have a waffle (carb), some butter on top (fat), and greek yogurt on the side (protein and calcium). it’s not about being perfect just intentional and gentle.

3. don’t keep triggering foods in the house, but don’t restrict them either
if something is usually hard for me to eat in moderation, like ice cream :p, i don’t buy large tubs of it for home. but i also don’t label it as off-limits. instead, if i’m in the mood for ice cream, i’ll go out and get a single cone from a shop. this way i still enjoy it, just in a way that feels safer for me.

4. notice when i tend to overeat and gently redirect
i’ve noticed that nights are the hardest. when i feel the urge to overeat, i give myself something else to do. this could be taking a long shower, brushing my hair and doing a mask, painting my nails, watching a few episodes of a show, going for a walk, or coloring in a book. showers help the most.. something about the water makes me feel clean and more in control. sometimes just 'distracting yourself' may not be strong enough in the moment, but i notice it does work sometimes, and that's super important!!

5. check in with my hunger and emotions
overeating usually comes from a mix of physical and emotional hunger. before i eat, i pause and ask myself if i’m really hungry, or if i’m feeling something else (i'm sure you've heard this over and over, LOL) stress, sadness, boredom, loneliness. sometimes i journal or just sit with the feeling. it helps me respond with care instead of autopilot.

6. keep food neutral
i remind myself that no food is good or bad. labeling food only adds guilt and pressure. all foods have a place. i can have a salad and i can have cookies too. food is nourishment, and it’s also joy. both are valid.

7. be patient and celebrate the little wins
 some days are harder than others. if i have a rough day, i give myself grace and keep going. healing takes time. even small steps forward are something to be proud of. i know this won't just go away in a day.. a week.. or even a month. i'm going to mess up, but it's about what i am going to do next!!

8. find self-care that isn’t about food
when food has been a coping tool for a long time, it helps to have other ways to soothe myself. things like stretching, reading, calling a friend, organizing a small space, listening to music, or journaling. it doesn’t have to be fancy.. just something that helps me feel okay without turning to food!!

this tool is originally designed for those recovering from anorexia or restriction, but honestly, i really love the overall concept and think it can be adapted in a meaningful way for overeating aswell!!

you can absolutely create your own version using your personal definitions of what “green,” “yellow,” and “red” zones look like for you. then, throughout the day.. maybe once every hour or so you can pause and do a quick internal check-in: which zone am i in right now?

if you find yourself in the yellow or red zones, that’s your cue to reach for something supportive. maybe it’s one of the things i suggested, something that brings you peace like a good book, or just an internal signal to reach out for some support!!

this can also teach you to tune into your emotional and physical state more often, which builds self-trust over time (something overeating REALLY takes away from us unfortunately:( ). 

<3 <3 you got this!

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@ShadowFaerie @unassumingEyes @Sunisshiningandsoareyou @sadcat13 @Amanda84 @goldenduckling @mytwistedsoul @Tinywhisper11 @LovemyMoonflowers @GreenLime3141 @7Bear7 @Phoenixthepoised @Torean @GentleHealingInitiative @cyanessence @YourCaringConfidant @CaringEzra @NobleSeeker @fossilfellow @BastionKnight @trueconfidant123 @safeplace288 @lovingCat6978 @reservedOwl321 @dapperNest2125  @Creamyyy @naturesbeauty1234 @bubbleSummer9800 @peachThinker662 @warmheartedHuman836 @Mansbestfriend @Paliloveyourself @Magicpawsoffuture @SelfCareMatters

@jesusredeemedme2425 sending you supportive hugs. I'm rather under-eating a little, so don't really have experience with this, but sending you a cat of support ❤️

Oh, this one is hard to say! I don't think I had an overeating disorder before, but I did have a problem with overeating. I hope that the advice I'm about to give will help! (Even though they're probably really basic)

I guess the first one is to not be too hard on yourself, shame just makes things worse and it makes you come back to the same toxic coping mechanism.

The second one would be eliminating stressors in your life however, that's easier said than done- I haven't been able to do that yet.

The third thing I can think of is listening to your body, and not your mind. This is the tip that helped me the most. Your mind might be telling you that you're hungry and need food, when you really don't. When this happened with me, and I started questioning it, it really helped me realize that I'm just eating due to not wanting to face my emotions.

The last thing I have to say is don't run away from your emotions. Such addictions thrive from running away from emotions. We eat due to not being able to process emotions properly and maybe even expect for them to just go away.

I hope what I said helps! And I'm sorry if this wasn't the tips your were looking for!

Hi! I’ve noticed it can be especially helpful to do something you like when you feel the need to overeat (like draw, go on a walk, play an instrument)!