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

Do your feelings about your eating, your weight, or your body ever keep you at a distance from others? Do you have thoughts about why your relationship with food needs to be private? Do believe that you need to reach your goals before you connect more fully? I’d like to explore these issues with you.

Emotional eating can be isolating. It’s often an area that women keep to themselves, and you might be telling yourself stories about why this is necessary or for the best. But is it? Let’s talk about emotional eating isolation, the consequences it can have, and the alternative.

What I cover in this episode:

• How isolation shows up and its impacts
• What you can learn from your feelings about connecting
• Common stories or beliefs that may be holding you back
• How and when connecting vs. isolating can help you change your eating 
• Why a group can be helpful even for “non-group” people

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/is-emotional-eating-isolation-keeping-you-stuck-tmohp-episode-035/.

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

We really can’t talk about how to end overeating or break cycles of emotional eating without talking about guilt, self-blame, and hope. 

Is the self-blame you’re dragging around helping or making things worse? (Spoiler alert: you already know it’s causing problems.)

What I cover in this episode:

• How guilt and self-blame create vicious cycles
• How you may have been shamed or guilted by “experts” you hired to help you and how they may have given you a false map of the change process
• How to escape vicious cycles caused by guilt and self-blame
• How to get clearer on what will work for you

This is important. Join me and I’ll share with you how guilt and self-blame may be weighing you down (literally and figuratively), and how to start believing in yourself again.

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/hope-guilt-and-ending-overeating-tmohp-episode-034/.

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

Stress eating can feel like such a trap, especially if the stress you’re experiencing isn’t immediately within your control. There’s a lot of (bad) advice out there about how to address stress eating habits that’s either unrealistic, overly simplistic, or just doesn’t work. That said, there IS a process you can use to interrupt stress eating.

You don’t have to grit your teeth or find something to keep your hands busy 24/7. Instead, go here for my free download 5 Ways to Change Stress Eating Habits (even if the stress isn’t stopping). 

What you’ll learn from this episode:

• 5 ways to interrupt stress eating
• What it looks like to use compassion when you’re stressed
• The power of warm blanket strategies
• Why you can’t relax when you’re stressed and what to do about it
• Why small steps are the way to go

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-change-stress-eating-habits-tmohp-033/.

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 more deflating than making efforts to change patterns of overeating and emotional eating and hearing that voice in your head whisper, “It’s not working.”

This is exactly what I’m covering in this episode of the Too Much on Her Plate podcast.

What you’ll learn from this episode:

• What to do when you’re not seeing results
• The daily practice that is going to increase your results
• The difference between diet mentality “results” and results that create freedom from overeating
• The fastest way to get the results you really want

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/what-to-do-when-youre-not-seeing-results-tmohp-episode-032/.

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 believe you can’t do something, or if you endlessly tell yourself how difficult or unpleasant it’s going to be … well, chances are you’ll create a self-fulfilling prophecy. But there’s a lot more to mindset than positive vs. negative thinking. I’ve spent many years helping women stop emotional eating and end overeating habits and there are four obstacles that I repeatedly see getting between smart women and their goals.

In this episode, let’s dive into four mindset shifts you want to be addressing if overeating or emotional eating are patterns you want to change.

What you’ll learn from this episode:

• The difference between diet mentality and freedom mentality
• Why mindset is more than a buzzword and how to begin harnessing its power to stop overeating
• How perfectionist thoughts can sneak up on you and sabotage your efforts to change emotional eating or overeating
• How to avoid a common trap when your overeating trigger seems unsolvable or unchangeable
• How to shift your thinking to avoid the obstacles that can short-circuit your efforts to change your relationship with food

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/mindset-shifts-that-help-stop-overeating-tmohp-episode-031/.

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

Your overeating or emotional eating habits sit on a foundation of automatic thoughts and decisions. Changing the way you think about food or generating a belief that will help you stare down a craving can feel impossible in the moment. This is what makes guided visualizations so powerful.

This is an episode to listen to in a quiet place where you can be uninterrupted. It may be an episode that you’ll want to bookmark so that you can revisit it, again and again.

Featured on the show:

• The Success Soundtrack is a collection of short downloadable audios that you can use daily to reset your mindset. Go here to learn more.
• Additional Podcast Episodes on the Power of Your Thoughts: 
  • Is Perfectionism Secretly Triggering Your Emotional Eating?
  • Tough Love for Emotional Eating
  • Change Your Thinking to Change Your Eating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/a-guided-visualization-to-help-with-emotional-eating-tmohp-episode-030/.

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

You probably have a lot of thoughts about food, overeating, and maybe your weight. We judge our eating, we judge our “results,” and our weight, and our willpower. So many women think about their day as “good” or “bad” depending on how they ate or what they weighed and what they make these things mean.

We have a soundtrack that plays in our head of thoughts and beliefs about ourselves, about our performance, about what we ate and how we judge ourselves. That soundtrack plays all day long.

So how do you change it? Come listen to this episode and we’ll talk about it.

What you’ll learn from this episode:

• How your thoughts and beliefs shape your expectations, your approach, and the results you achieve when you want to stop overeating and emotional eating
• How to shift the energy and emotional tone that you bring to changing your eating
• What it looks like to think differently
• New beliefs and thoughts that might be useful to practice
• An example of a different soundtrack

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/change-your-thinking-to-change-your-eating-tmohp-episode-029/.

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

Overeating and emotional eating can become habits that feel hard to escape, and, after a while, this can take a toll on your sense of hope. It’s easy to doubt yourself or wonder whether change is really possible. 

Let’s look at why you may be feeling short on hope or belief or confidence - and what you might do about this.

What you’ll learn from this episode:

• False assumptions that have probably eroded your confidence and your belief in your ability to change your eating or your weight
• How to address the doubt: “How can this time be different from all the others?”
• How to begin to grow your hope and confidence in yourself and in your ability to create freedom from overeating

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/when-you-dont-feel-hopeful-about-losing-weight-tmohp-episode-028/

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

Overeating at night is probably the struggle clients ask about most often. Overeating, emotional eating, and bingeing are all most common at the end of the day and it’s also the period of eating that most women feel least confident about being able to change. There are good reasons for this, but I’ve got some new tools to share with you to help with night eating.

What you’ll learn from this episode:

• Why overeating at night is so common (even though so many women feel like they are struggling alone)
• How to assess your end of day eating patterns and habits
• WILL power vs. Willpower 
• How to create an evening routine that works better than overeating (and feels more empowering)

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/how-to-stop-overeating-at-night-tmohp-episode-027/

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

Food journals or food diaries or journaling your eating - odds are you’ve either tried these things or told yourself you “should". But are these practices effective ways to stop emotional eating or overeating - or are they just self-imposed torture?

The answer: it’s complicated...

What you’ll learn from this episode:

• The pros and cons of food diaries
• How to prevent a food journal from feeling like punishment or something that you “have to” do
• What to log and what not to log (for best and farthest-reaching results)
• How to customize this strategy so that it works best for you

Find links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/should-i-keep-a-food-journal-tmohp-episode-026/

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