3 Powerful Mindset Shifts to Help You Stop Overeating
How often do you feel like you can't stop eating once you start?
I remember this so clearly. I felt like if I cracked the seal, I wouldn’t be able to stop. So I found myself either restricting, or feeling wildly out of control – full of guilt and shame.
If this resonates with you too, then you might find these 3 powerful mindset shifts helpful.
(BTW you might want to save this because sometimes it takes a while for these shifts to become second nature)
#1 Abundant Food Mindset
When food feels scarce because you are restricting either the amount of food you eat, or certain foods, of course you want to keep eating!
When your brain thinks of food as scarce, you’ll be worried (perhaps subconsciously) that the food won’t be there tomorrow. This triggers an uncontrollable urge to eat everything in sight when the food is in front of you [perhaps you go wild at the buffet or when the party snacks are out].
Instead, aim to have abundant mindset around food. If you know that food is always available, when you do have one cookie, you won’t need to eat 10 because there’ll be cookies tomorrow and the day after.
By reassuring yourself that food is not a limited resource, you’ll reduce the panic and urgency around eating. This can help you to stop once you're satisfied rather than feeling like you need to finish everything in the packet.
#2 Learn to Neutralize Food
Stop calling food “bad” [or unhealthy, naughty, forbidden, out of bounds, etc.]. The more you label food in these ways, the more power it has over you.
Food becomes a “thing” – a forbidden fruit – that’s more enticing because it’s off-limits, which can set up a cycle of guilt and shame every time you eat.
Instead, try to neutralize food – it’s neither good nor bad, it’s just food. Chocolate is just chocolate (not a sin!) and carrots are just carrots (not a virtue!).
When food is neutral, there’s no guilt associated with eating it, and you don’t have to worry that you are doing something bad.
#3 Find What Else Nourishes You
If you are using food as your main coping mechanism, no wonder it’s tough to stop eating! Life’s ups and downs have you turning to food - and honestly, that’s okay if you’re doing it every now and then.
But if running to the fridge is your only way to cope, you’ll definitely want to find other ways to cope.
Consider activities that help you de-stress that don’t involve food. This could be anything from a hobby, moving your body, spending time with friends and family, or doing something creative.
When you have several different coping mechanisms, you’re less likely to turn to food for emotional comfort which also means you’ll be less likely to overeat.
Which Shift Did You Find Most Helpful?
Let me know in the comments below. Your journey to a healthier relationship with food starts with small, intentional steps like these. Remember, it’s all about progress, not perfection.
You might also find this video helpful – the 3 steps to say goodbye to binges & eating chaos.