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, a ...
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145: Procrastination vs. Permanent Results
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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 …
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144: Overwhelm & Overeating: When Doing Your Best is Burning You Out
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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 th…
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143: Greatest Hits of Summer: Retraining Your Brain Away from Shame
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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 mig…
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142: Summer Q&A: 3 Ways to End Overeating Habits
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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 t…
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141: Wendy's Story Weight Loss, Self-Trust, and Lasting Results
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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 frus…
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140: Greatest Hits of Summer: Declare Your Freedom From Diets and Overeating
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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 d…
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139: Greatest Hits of Summer: Peace with Food on Vacation
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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: d…
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138: Transitions, Overeating, and Overwhelm - and Doing Things Differently
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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 …
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137: One Way to Lose Weight Without Dieting
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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 …
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136: Is It Really Your Feelings That Are Triggering Emotional Eating.mp3
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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 focusi…
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135: 10 Ways to Cultivate a Self-care Mindset
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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 r…
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134: When Changing Your Overeating Feels Hopeless
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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 disconnect…
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133: How Curiosity Can Break Emotional Eating Habits
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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 und…
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132: How to Interrupt Emotional Eating in 60 Seconds
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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 fe…
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131: How to Break the Cycle of Guilt, Shame, and Overeating
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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 episo…
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130: When You’re Mindless Eating at the Same Time Every Day
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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 shar…
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129: Fighting Cravings: When You Don’t Want to Overeat and Yet You Do
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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 cogn…
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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, definite…
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127: A Few Lessons on Managing Stress Eating That I Never Stop Learning
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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 episo…
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126: How to Stop Negative Thoughts From Triggering Overeating
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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 freedo…
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125: Q&A How to Be Okay With Less Than Perfect Progress
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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 …
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124: Q&A Can You Be “Delighted” By Small Portion Sizes?
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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 impo…
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123: How to Trust Yourself with Food, Eating, and Hunger
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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-t…
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122: Counterintuitive Advice to Stop Overeating
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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 …
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121: Short-circuit Emotional Eating With These Smart Tactics
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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…
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120: 10 Questions That Can Help You Lose the Urge to Overeat
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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 discov…
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119: Getting Emotional Eating Help: How Chris Ditched Diets and Lost Weight
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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…
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118: What I Learned When Nothing Was Working and When Life Went Sideways
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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…
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117: Throwing Out the Diet Rules and What To Do Instead
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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 thinkin…
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116: Break the Dieting Cycle: 25 Reasons Not to Start A Diet in January
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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 …
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115: Why You Might Feel Alone with Overeating Challenges - High-Achiever Traps
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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: Belief…
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114: Q&A Does the Desire to Overeat Ever Go Away?
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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 condition…
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113: Avoiding Holiday Overeating Without Deprivation
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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 work…
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112: Is Professional Success Making You Overeat?
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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 …
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111: A smart, step-by-step plan for breaking free from emotional eating
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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 …
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110: How to Stop Emotional Eating when You’re Angry or Feeling Powerless
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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, sham…
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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…
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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 mi…
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107: Small Steps That Beget Magical Results
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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 progr…
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106: Tactics To Avoid Stress Eating When You’re Busy or Overwhelmed
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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 avo…
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105: How to Rebound From a Bad Day of Overeating
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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 reco…
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104: Why Not Saying No is Sabotaging Your Eating
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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 stren…
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103: Q & A: Help Me Break My Nightly Comfort Eating Habit!
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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 questi…
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102: Straight Talk About What to Do When You’re Still Overeating
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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 wit…
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101: How to Avoid Emotional Eating When You’re Busy
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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 doabl…
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100: Solving Your Overeating Puzzle: Find Freedom Forever
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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 p…
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099: Ending Overeating: Creating Lasting Change and Emotional Freedom
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“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 overe…
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098: Not Overeating: Deprivation vs. Constraint
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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 think…
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097: 3 Doable Ways to Replace Emotional Eating with Self-care
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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 fi…
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BONUS Join Me For a Free Freedom from Overeating Workshop
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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 emotion…
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