Too Much on Her Plate with Dr. Melissa McCreery: Emotional Eating Help for Smart, High-Achieving Women

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 emotional eating habits, the Freedom from Overeating Workshop is for you.

There's a good chance your approach to overeating is keeping you stuck. We can change this. 

Join me May 8 - May 12 @ noon EST/9:00am Pacific for this free 5-day workshop and learn the 4-step approach no one ever taught you - so you can stop overeating and emotional eating - without guilt, without superhuman levels of willpower, and without feeling deprived.

You can stop fighting with food. You can end the cycle of running out of willpower, blaming yourself, and endlessly "starting over on Monday." In the free Freedom from Overeating Workshop Series I'll teach you an approach that allows you to lose your cravings and urges to overeat, so that you can eat in a way that you love, achieve your goals, and feel confident that you can maintain them.

Register for the Workshop Series or Join the Waitlist for the Next Workshop Series: https://TooMuchonHerPlate.com/Register/

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/free-workshop/.

Join the 5-Day Freedom from Overeating Workshop for Smart, Busy Women: https://bit.ly/tmohpregister
Find out what's triggering emotional eating: https://bit.ly/takethefreequiz
Get updates about upcoming events, free resources, & new episodes: https://bit.ly/tmohpupdates
Rate and review the podcast: https://apple.co/3i2L8CH

When you want to change emotional eating habits or stop overeating, motivation can feel like another difficult part of the equation - something you have to stay on top of, that feels somewhat out of your control, and that can drastically impact your results.

In this episode

• How focusing on negative thoughts and behaviors can drain motivation and energy
• The benefits of shifting your mindset around what it takes to be motivated
• Tips for habits that consistently nurture motivation and momentum when you want to break emotional eating and overeating cycles

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/shifting-from-self-sabotage-to-self-motivation-tmohp-episode-084/

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

There’s nothing wrong with a food craving. The difficulty comes when you’re in a cycle of emotional eating or overeating and it feels like cravings have more power than you do. I’m betting you’ve heard more than enough advice about using willpower and determination to stare down the bag of chips that’s calling your name. Self-control and “healthy substitutions” only go so far.

In this episode

• The Overeating Freedom Formula approach and how it differs from denying or ignoring cravings
• 10 practical ways to outsmart cravings and break patterns of bingeing, emotional eating, or overeating
• The importance of creating an approach to food that fits you rather than following a one-size-fits-all formula

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/10-ways-to-outsmart-your-food-cravings-tmohp-episode-083/

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

Overload, overwhelm, and overeating travel in a pack. In fact, they can become so tangled up it can be difficult to know how to extricate yourself. In this episode, I’m exploring the relationship between overwhelm and emotional eating, and sharing practical solutions for high-achieving women to take control and feel better.

In this episode:

• How to take ownership of your overwhelm to break the cycle of emotional eating
• How boundaries can help reduce boundaries
• 3 types of boundaries to put into place
• Replenishing yourself
• Proactive vs. reactive action

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overcome-overeating-own-your-overwhelm-tmohp-episode-082/

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

If you’re someone who wants to break the habit of comfort eating at night - or someone who partly wants to break the habit and partly doesn’t want to give it up - this episode is for you.

In this episode:

• Why overeating and comfort eating at night are so common for smart, busy women
• What your brain wants to do vs. what will help you stop comfort eating at night
• 5 steps to stop comfort eating at night
• Where to apply self-compassion with tough love if necessary

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/stop-comfort-eating-at-night-5-steps-to-regain-control-tmohp-episode-081/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

If you’re a woman who’s tried to change her eating habits or her weight, you’ve probably heard more than your share of advice (including the unsolicited, unhelpful kind). 

A key step for taking your power back - and creating a better relationship with food - is detoxing the bad weight loss advice. In this episode I’m sharing more about why a detox is so important, some of the confusing baggage you may have circulating in your brain, and how to begin clearing things out.

In this episode:

• Why advice overload is a problem
• What to do about unhelpful advice
• Some of the worst advice we’ve received

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/detoxing-bad-weight-loss-advice-tmohp-episode-080/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

What do I do when all those “self-compassion” suggestions require more time and energy than I have?

In this episode, I’m unpacking self-compassion - what it is, what it isn’t, and why you need it to make peace with food and create freedom from overeating.

In this episode:

• Why self-compassion is never a list of things
• A bunch of other things that self-compassion is NOT
• The three steps or parts of self-compassion
• How to start cultivating a self-compassion mindset

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-is-self-compassion-if-it-isnt-dessert-tmohp-episode-079/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

What do we do when we have just five spare minutes? Usually not much. It’s become a non-rewarding reflex action to pull out our phones, scroll for a few minutes, or mindlessly eat something we’re not even hungry for. Sometimes we do both. You might tell yourself that you’re taking a break, but odds are that when it’s over you don’t feel any more refreshed than before you zoned out.

The next time you’re about to mindlessly click on social media because you only have five minutes, try one of these ideas instead.

In this episode:

• How to get more of what you need - even when you don’t have time 
• 50 simple ways to do something nice for yourself in five minutes or less
• A few strategies you can put in place in five minutes that will generate more time in the future
• What to do when you have five minutes to help identify which hacks might work best

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/5-minute-self-care-hacks-to-break-free-from-overeating-and-numbing-tmohp-episode-078/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

Psychological barriers will lead us to create more barriers (more doubt, more isolation, more difficulty). What we believe is possible has a dramatic impact on the results we achieve (and on the way these results are created).

It doesn’t have to be this way. If you’ve spent a minute (or years) steeping in diet mentality, then it stands to reason that ditching all that deprivation thinking and beginning to create peace with food may feel awkward - or impossible. But did you know you can stretch and grow your beliefs over time? In this episode, I have a pep talk of sorts for you, as well as some practical advice on how to take inventory of the soundtrack currently playing in your head and how to install some upgrades.

In this episode:

• The importance of separating thoughts from facts when it comes to creating results
• The soundtrack in your head
• The power of belief and what to do if your beliefs aren’t helping you stop overeating
• How to grow your belief and confidence in what’s possible

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/overcoming-psychological-barriers-to-ending-overeating-tmohp-episode-077/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH

This episode is about why you need to take up space to create freedom from overeating and why taking action to change your eating habits isn’t the smartest way to start. This is an especially important episode if what you’re trying doesn’t seem to be working or if you’re stuck in a yo-yo pattern with your eating, weight, or feel like you’re going in circles instead of getting results.

Let’s talk about the benefits of inaction. The benefits of claiming space - not to do, but to become the CEO of your well-being and the CEO of your relationship with food.

In this episode:

• Why “doing” isn’t necessarily the best way to change your eating an why “not doing” may be more productive
• CEO Space
• How to experiment with claiming space to better solve your overeating challenges

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/ceo-space-and-taking-your-power-back-from-overeating-tmohp-episode-076/.

Ready to take your next step with emotional eating?

✨ Start here:
Discover what’s really driving emotional eating for you.
Take the free Hidden Hungers Quiz → https://toomuchonherplate.com/emotional-eating-quiz/

🧠 Want practical tools you can use right away?
Explore my programs for ending emotional eating and creating peace with food →
https://toomuchonherplate.com/shop/

🎧 New listener?
Download the free Podcast Roadmap to find the episodes that will help you most →
https://toomuchonherplate.com/map/

📬 Stay connected:
Get updates on new episodes, free resources, and upcoming events →
https://toomuchonherplate.com/emotional-eating-help-mailing-list-signup/

💬 Looking for deeper support?
Learn more about private 1:1 coaching for emotional eating (limited availability) →
https://toomuchonherplate.com/private-coaching-emotional-eating-coaching

⭐ Enjoying the podcast?
Rate and review here → https://apple.co/3i2L8CH