Breaking Up With Binge Eating

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Are you someone who experiences a period of good weeks followed by bad weeks? Maybe you've heard yourself thinking, "I've been so good, I can afford it." This is an unhelpful thought that we hear pretty regularly from our clients and it's something we call "The Overconfidence Trap". Someone usually falls into this trap when they are doing well with their eating and health behaviors and feeling successful, only to be thrown off their game. 

Join us for this episode as we share how the overconfidence trap can show up in your journey to becoming a confident, sensible eater. Through careful observation and gradual reinforcement of your successful habits, you can maintain progress without falling into overconfidence. 

00:00 Introduction to James' Predictable Rhythm

01:34 Understanding the Habit Tracker

04:51 Identifying the Overconfidence Trap

05:56 Practical Steps to Avoid the Overconfidence Trap

07:32 Gradual Progress and Baby Steps

10:16 Conclusion and Additional Support

Connect with Georgie and the Confident Eaters Coaches: 

• Website
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Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

 "I want to eat like a normal person". That's what people tell us over the phone, on Zoom, via email, or written into our new client assessment. 

In today's episode, we want to explore with you what it means to be a 'normal eater,' and highlight that normal eating encompasses a range of behaviors rather than a specific definition. 

We delve into how comparisons and societal expectations can skew perceptions of normal eating and introduce the concept of 'confident, sensible eating,' which focuses on healthy, balanced, and stress-free approaches to food. 

Join us as we offer you insights into how people can transition towards a more confident and sensible eating style, emphasizing the importance of mental well-being, variety in diet, and enjoying food without guilt or obsession.

00:39 Defining Normal Eating

01:24 Common Observations About Eating Habits

03:24 The Impact of Social Comparisons

05:51 The Reality of Normal Eating

09:53 Characteristics of Confident, Sensible Eaters

15:07 Conclusion and Encouragement

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode, which is the third and final installment of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Find Part 1 of the episode HERE.
Find Part 2 of the episode HERE.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

We all have tapes that play in our heads or narratives in the background of our lives. The stories we tell ourselves cast us into roles and you can be certain that they impact how you feel, the choices you make day to day, and how you eat.

If you are a creative person, a writer, a poet, or artist, you probably have a really developed skill for weaving dramatic stories. You see imagery and emotion everywhere. On the other hand, if you are a person who's highly factual and logical, you may be less prone to emotional storytelling, but you still aren't immune.

Join Georgie as she explains how positive it can be to shift just one of our habitual stories. Unlike most of the behavior change and skill building we talk about on this show- which takes time and rehearsal- recognizing and changing those internal narratives is something that can quickly help you get unstuck (practically immediately). 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode, which is part 2 of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Find Part 1 of the episode HERE.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

 We love when we get letters from listeners! Today, we want to share one that came in from longtime listener, Marissa.

Marissa has stopped binge eating thanks to following the skills she's learned from this podcast! However, she shared with us that she is still experiencing some challenges with managing her treats intake, particularly sugar. She has been working on experimenting and creating plans, but needs some more support.

Join Georgie and Christina as we celebrate Marissa's progress, troubleshoot the challenges she's been experiencing, and suggest ways she can stick to her plan even in our ever abundant food environment.

In the episode, you will hear us mention two other episodes from our other podcast, Confident Eaters that go a bit deeper into how to manage your treats intake. Check out "How to eat fewer treats without going on a diet" Part 1 and Part 2

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Winter is here! For many of us, it's a long stretch of the year—one that can throw a wrench in even the best-laid health plans. If you're someone who tries to stay active, eat well, and nurture your mental wellness throughout the year, you probably know that winter brings its own unique set of challenges.

Whether it's battling the winter blues, staying on track during holiday festivities, or simply managing the cold, winter can make healthy living feel more difficult. If you're feeling the seasonal struggle, you're not alone. But don’t worry—this episode is packed with practical, real-world tips to help you stay on course through the colder months.

Winter doesn’t have to be something we simply survive—it can be an opportunity to approach our health in a new, more sustainable way. Join Georgie and Christina for actionable steps, client stories, and personal insights that will help you navigate winter and come out the other side without derailing your health goals.

Tune in to learn how to thrive, not just survive, this winter!

 
We mentioned several "wintering" books in this episode. See the links below!
-How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days
-The Finnish Guide To Happiness
-The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Today on the show, we are going to talk about procrastineating, which is procrastination, where food is concerned. Procrastineating may show up like snacking or grazing, or it may be the form of a binge.

When we sort through procrastination eating, we are less concerned about the magnitude of eating and more concerned about why it's happening in the first place. Because like many problems, as we discover the reasons why people do this behavior, then we can start to unlock solving those problems in new ways.

So like other issues that we discuss on this podcast, procrastineating is something we can approach in layers. Join Georgie and Christina as we address the surface issues of procratineating which is typically the simplest and fastest approach. Then, we will discuss how to change what's underneath those deeper layers, which takes more time and practice (but worth the extra effort to achieve a more fundamental change!)

Do you need some more support with your own procrastination eating? We would love to help! For more information about our twice-yearly group coaching program, learn more here. Our next group starts December 2, 2024!

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here. 

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

Whats the best way to smother a binge before it snowballs, stopping it from gaining momentum, and spreading it to destroy your day, weeks, or decades? Well, we actually are going to talk about exactly that in today's episode.

Overcoming binge eating challenges must happen from several different angles. First, we can look at it from a prevention angle: identifying the triggers you experience and learning to prevent binge eating by developing helpful skills to address your thoughts and emotions. Second, you can think about how you can support yourself after a binge, to prevent the all or nothing pendulum swing from keeping you stuck in a binge-restrict cycle. Lastly, which Georgie and Christina will cover in today's episode, is how to stop a binge in the middle of one. 

Once a binge has started, one of its defining characteristics is that it includes a sense of losing control, and that can be scary, but  there are things you can do to extinguish the binge. You are not helpless in this situation. You are capable and you're the only person for the job.  

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here.