Help! I Over ate—Now What?

Do you find yourself overeating from time to time? First, know that it’s okay and completely normal. There’s no need to feel guilty about it. Overeating happens, but perhaps it’s time to try a new approach when it does. Sometimes, what we perceive as overeating is simply the discomfort of being full. Are you just feeling uncomfortably full, rather than truly overeating? Let’s explore that.

Why Do We Feel Guilty?
Guilt often stems from society’s association of overeating with the fear of weight gain and the obsession with the “thin ideal.” Let’s challenge that mindset.

Reframing Fullness: A New Way of Thinking
The messages we receive often encourage us to avoid eating until we’re full, pushing us to survive on as little food as possible. Have you heard of the “80% rule of fullness”? It suggests that we should stop eating before we’re completely full. But let’s rethink that. The purpose of eating is to feel satisfactorily full. If we don’t allow ourselves to reach that point, we risk overeating or even binge eating later.

Changing Deep-Rooted Beliefs About Fullness
Growing up with the idea that being full is bad can be challenging to change, but with practice, it’s absolutely possible to shift this mindset. Over time, you’ll reach a point where negative, self-critical thoughts no longer overwhelm you when you’re full or have overeaten.

The Steps to Overcoming Guilt and Negative Thoughts
Step One: Acknowledge that overeating happens. It’s a normal part of life.
Step Two: Decide if you want to stay stuck in the cycle of guilt.
Step Three: If your answer is “no,” then it’s time to shift your mindset. By changing your thoughts, beliefs, and emotions through self-coaching, you can create lasting change. Even if you’ve struggled with this for years, it’s completely possible and sustainable.

Break Free from Ingrained Beliefs and Habits

Searching for more than just help overcoming social belief patterns? Schedule a consultation to learn how I can help you break free from the ingrained habits you’ve adopted along the way. 

Identify What’s Holding You Back and Take the Health Habits Quiz

Curious about which of your health habits or thoughts are holding you back from embracing realistic beliefs? Take my free Health Habits Quiz Say ‘hell no’ to guilt and ‘hell yeah’ to healthy change!