What portion size is best? How often should I eat? What's a "reasonable" amount of food? In this talk I give my two cents on portion sizes in time for the holidays.

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"Should I still weigh myself?" If you're recovering from disordered eating, here's my two cents on the scale.

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If your eating is out of control after losing a loved one and you're seeking support, this message is for you.

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Today we cover nighttime eating for those who say, “I’m ‘good’ all day. But then at night, I completely lose control.” There are certainly multiple reasons and a variety of factors that can influence this frustrating phenomenon. Today I’ll zoom in on *one* of those factors.

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If your eating is out of control and you want to become a “normal” eater, it's key to learn how to think like one. In this talk we look into some myths and truths about “normal eating."

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I see many people asking about the effectiveness of Overeaters Anonymous and binge eating support groups. In this talk I offer my thoughts on groups like these.

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“If I could just learn to treat food as fuel and not pleasure, I wouldn’t feel the need to binge anymore.”

From what I’ve seen, the opposite is true. Pleasure is the solution ― not the problem. In this talk I explain why.

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A common question I see is, "Should I focus on losing weight first, or ending my eating disorder first?" A similar question I see is, "Should I focus on eating better for my health, or fixing my eating disorder first?" Today I'll give my two cents on this question.

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Today's topic is how to deal with unwanted emotions. We'll cover what emotions are, common mistakes we see, and practical ways to handle your own unwanted emotions that support you to end binge eating and fuel food freedom.

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How can you feel more in control while eating?

There is a way to feel in control without using tons of willpower or forcing food rules on yourself. It begins with developing a different type of self-control than you may have tried in the past.

When most of us think of self-control around food, we think of trying to force ourselves to only eat certain foods, foods of a certain portion size, or eating between certain hours of the day.

There are two major problems with this:

1. If we focus all of our control on food restrictions, we end up working against ourselves. Since restrictions fuel binges, trying to control quantities may cause a type of relapse after, where you binge on what you were trying to avoid.

2. By only focusing on self-control in the ways of restrictions, we ignore the body signals that can actually help us develop a quieter, more peaceful type of self-control.

In the first part of this talk, I'll go over a new type of control that you can learn, and why it plays an important role in ending binge eating permanently.

In the second part, I'll guide you through a short practice that you can use to develop this new type of control.

Join our e-mail list for strategy and tips: https://katie-papo.ck.page/98f25ebb7f

Free training to end binge eating and achieve food freedom permanently: https://www.katiepapo.com/free-training

Read more about us on our website: katiepapo.com

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Join our private Facebook support group: https://www.facebook.com/groups/bingeeatingweightloss/

If you're interested in working with us in our intensive program, message us directly: m.me/katiepapo108