7 REASONS WHY YOU'RE OVER EATING | How to Stop Cravings & Binge-Eating 

1. Food Restriction/Not Eating Enough - eat enough throughout the day. 2. Viewing Foods as "Good" or "Bad" - don't put food on a pedestal. Remove morality and let it be neutral. Allow yourself to have the foods you want. 3. Imbalanced/Low Blood Sugar - get enough complex carbs, protein, fat, and fiber. 4. Mindless Eating - pay more attention to how you're feeling. Remove distractions. Notice hunger cues. 5. Trying to Finish Your Plate (Even When You're Full) - when plating, add less food to start. Add more if wanted. 6. Emotional Eating - before reaching for food, ask questions: am I hungry or am I bored/lonely/upset/stressed/_____? Redirect energy - journal, reading, etc. 7. You're Enjoying Yourself! - that's okay. Eat more if you'd like, say no otherwise. Do what will make you feel best. It's okay to enjoy food! Thank you so much for the tips!

As a person who experienced food scarcity in an asian household, I can relate so much with #5 trying to finish the plate. My parents would always tell me to finish everything -- as in clean plate, no single grain of rice should be left. I carried this habit ever since and my friends would always comment about how my plate can be reused without being washed because of how "clean" my plate is after. I also know it's one of the reasons why I'm forever overweight (plus being a foodie/loves to cook). Now, I'm trying to practice the habit of eating til just almost full. It's a constant battle everyday, but I can say there are improvements haha.

Another reason why one can over eat is eating too fast. Because we don't feel full right away, it takes some time, like 20 minutes or so, so not rushing and being mindful is the key.

I always eat breakfast while I'm reading my Bible in the mornings, it really helps me slow down and enjoy my meal. Really great video, thank you!!

This was so helpful! I work in late afternoon and evenings, and I realize I’m not eating enough during the day, then eating too much right before bed. I appreciate you’re advice!

I've drank my first green juice about 2 months ago and 3 weeks ago, I have started reprogramming myself to drink a green juice whenever I feel the emotional triggers that make me order the food when I'm not hungry. I love the taste of kale smoothies so it's not unpleasant or punishing but at the same time, I avoid overeating.

Brilliant advice, I’ve just finished a course of CBT for BED and you pretty much summed up the basics of how to eat normally. Normalising treat foods and incorporating them into your diet so that you don’t develop cravings has been a real journey for me. Thank you great vid ❤️

i feel unbelievably safe listening to her

Thank you, thank you, thank you. You have shown me that my over eating is based on a mixture of wonky blood sugar levels and emotional eating. You're amazing!!!

Glad the video finally uploaded! It is a very interesting one! Thank you!

Love this! Thanks for sharing.

Such wonderful common sense! This is the best message I’ve heard on the subject. Well done 👍🏻

Love this video Meghan,thank you so much for this 😍😍😍

So helpful, nonjudgmental, and empowering. Thanks for posting 💕

Thanks Meghan for your helpful tips.❤

Wow this is so helpful. I always overeat at night. I hate myself after I do it. but during the binge, the food and texture is so comforting

I'm working on this. Thank you so much :) please keep making such videos.

I am so happy I found your page. So so so helpful!

Thank you so much for making this video. ❤️

Definitely need to hear this!❤️

I love your videos they are so informative and your voice is so soothing. I always listen to your videos when I’m stressed 😊.

Thank you I plan to watch this again to be a reminder for me.

Thank you so much for breaking this down. This is very helpful advice you are awesome.

Why are you always on time when i need it lol. Thank you so much for sharing and reminding us.

Fab video! 👍👍👍👍. Thank you so much Meghan. BTW you look very well and that’s great to see!😊😊😊😊🌺🌺🌺🌺

thank you i needed this 🍵🤎

thanks for your helpful video - great tips!

great and powerful video THANK YOU!!!!

This video helps so much. Thank you, beautiful lady. 🥰

the mindless eating one just happened to me last night with some YUMMY WASABI PEANUTS. long story short, I had two bags of them and skipped dinner. on top of feeling full for the entire evening, I didn't even get to enjoy them thoroughly.

Thank you for making this video :)

Not sure what category my problem falls under, but it probably deserves its own and that is hormonal eating. I spend 2weeks a month continually hungry and the last 2 weeks not hungry at all. I eat sensibly most of the time, then bam, like a monster in the closet, hunger takes over. I do have a thyroid malfunction, but on meds that are supposed to balance me. It is a trigger for sure.

I always tell myself I’ll eat later but I never eat later . - I avoid eating snacks because I feel like it’s damaging my body - This video helped out a lot . There was this one year I kept eating then I felt bad for eating so much that I stoped eating - the doctor did blood work on me and I had So many problems because I wasn’t eating the right foods -this video helped me out a lot and I don’t feel a lone anymore

how did u know i needed this? 🥺

Thank you so much for this video it helped a lot

Thanks for this video, informative and to the point. I tend to overeat/ make poor food choices when I'm tired. What foods are best to eat when you're hungry and tired? (and the option to take a nap or go to bed isn't there due to work, kids etc)

such a good video!!!

I’m Karen and I loved this . It was so helpful ! I will always remember now that food is not a moral issue and also that it’s not about willpower . So insightful and so helpful ! Thank you!!

Thank u. Very informative talk.🙏👍 Yes, agree I was dieting, not eating enough protein and enough good fat. I used to overeat on brown toast on peanut butter 4-5toast when I got emotional then after that I used to feel guilty then I would move on to chocolate biscuits etc. Then I would throw up. I was at it for nearly 2 years! Now I am 6 weeks without overeating or purging anymore!!! I don't eat processed food. When I eat wholefood I feel so stuffed, can't eat anything else. I eat more protein, healthy fats, vegetables and real whole food and complex carbs. Also I learned to love myself, my shape, my size and I learned to only want to put good food instead my body. I have a house full of crisps and chocolate and biscuits for my husband and kids,yet I don't feel tempted to eat processed, refined snacks anymore. I do regularly exercise too to help de-stress so I don't emotional eat. I feel quite proud of myself. I learned to loveee myself and not harm myself. Lost 3 kg along the way. If I lose 2 kg more I would reach my goal weight. Back to wearing size 8 and size 10! It's in your head sometimes the binging, it's bad habit. You can train your bad to escape that pattern. I pray I will continue this healthy way of living. I am beautiful and I am enough. 🙏

Great video 🔥

I have insulin resistance and started intermittent fasting in mid September. So far, I've lost 8.1 lbs, my sex drive came back, my period appears to be regulating, I have tons more energy, my mood is up, and I feel better than I have in years. The intense cravings that have plagued me for years no longer bother me. I mean a certain food may sound good, but I can easily turn it down if I'm not in my eating window. I also get filled up with way smaller portions. I fast for a minimum of 18 hours every day, but I go longer if I'm feeling good. Today, for example, I fasted for 23 hours because I wasn't all that hungry. I was ravenous the first week, but since then my hunger signals seem to have reset, and I don't get hungry until mid afternoon. This is the best thing I've ever done, and I plan to make it a permanent lifestyle change!

Hi Megan this is very helpful to hear to some of us with this type of problem. 😣🙏🏼

I have experience with all fo these so this is really helpful

your voice is so relaxing

thank you so much for this video. I found it really helpful and it helped me understand that my world won`t crush just because I overate. Keep making those videos

i’ve been over eating since January… so almost a year and i want to stop! 1. cause i don’t feel like myself and 2. i know and feel on my body that i should stop when im full cause i always have belly problems like constipation but i just keep eating cause “i need to finish everything in this plate” cause i do put alot more food since January and kinda feel sad later… idk if emotions has to do anything with it or if it makes sence, but yeah.. oh im in listening to number 6 and You said it! lol yes definitely wow!! i also feel like i eat mindlessly. in other words i got some of every 7 points haha thank you, i learned alot. def needed to watch this. 😌

This video was a bit emotional for me because ive always been told that i have no willpower around food and my overeating sessions just made that truer in my mind and that led to a downward spiral with my relationship with myself and food which has left me feeling defeated for a while. I thought the things i was doing were right but i always ended up lower than from where i started at the end, i tried intermittent fasting for a month after reading about it but was hesitant because breakfast is always my favourite meal of the day and skipping it sounded scary but i did it and GOD did i overeat. okay id say i did pretty well for the first week or few days but it required ALOT of restraint and at a point of time i physically shut the door of my room so if i ever decided to go grab a snack in the morning the door would make me think agaiin but then after a week or so i kept messing up which left me very frustrated with myself and i ended up gaining a bit of weight if anything because i ate alot on my first meal of the day. Then i tried to cut out sugar a while later because, once again, i was reading articles on how sugar is POISON and you absolutely should not consume it and how one can drop weight drastically by quitting. a week into this, i started almost craving this box of sweets my dad had gotten which i never even liked prior to this. It was almost obsessive and i felt quite ashamed for not being able to quit when the people around me were so comfortable with what ad how much they ate. I pretty much always watch things while eating which is something ive done all my life so i will try to slow down and enjoy my meals henceforth. Finishing my plate is definitely something ive been taught since forever but i can choose to take less in the first place. And back to emotional eating, ive done that and caught myself doing that one too many times. i remember once i just wrote an exam i was studying 16 hours for right before that and it didnt go too well and after that when i went home, i ate instant noodles meant for two people in one sitting because of my distraught emotions. Thank you for this video, i will definitely try to change and implement these changes and hopefully not overeat as much in the future.

I absolutely love your channel! You my dear are an Angel! ❤ Thanks for helping me have a better relationship with food. So much love & blessings! 😘🌸💫

Thank you

I try to avoid buying and eating if someone else buys sweets or chips at home as a snack. It never physically or mentally fills me up and I end up eating an actual meal later so it just ends up being extra calories. Fruit I just allow myself to eat as a snack because it's healthy and is pretty much always under 100 calories anyway. Another problem is when I buy a sandwich and it's cut in 2. I only physically need half of it, but it tastes good so I eat the other half. Then I feel too full. Something I really try to do is to stop myself partway on the 2nd half and just save the rest to finish at dinner. Portion sizes being too big when I eat out is usually a problem because it tastes so good I just keep eating. Usually, I just eat a smaller dinner to balance it out, but sometimes I end up eating too much for the day.

I need thiss badly How can you read my mind? Thank you so much ❤

If I have a chance,I also wanna ask for vlog about weight loss tips too may be diet or behavior or daily reminder whatever to lose weight.I hope ittt meghan Love you loads❤

It’s all about being present while you eat. Chantel Ray wrote an excellent book on this: “One Meal And A Tasting”. 🙏 Good stuff.👌Newly subscribed 🤙

Fabulous video , I have been seeing a dietitian for over 12 months now to learn about my life and what I need to keep moving forward . It’s been a lovely journey and I have lost 31 kilos and haven’t missed meals or cut things out except alcohol which was my choice to do so . Listening to the video is like being with my lady and it’s so lovely . Thank you 🙏🏻 food is a lovely thing not the devil . Xxx listening to your body has been my biggest thing and eating of a smaller plate . It’s ok to leave some food behind xxx

Hi Meghan !! 💓

#8: cannabis But seriously, I feel like you read my mind with this video. So glad I found you and subscribed!

I have insuline resistance and I am constantly thinking about food 😟 but I also have a small baby and I eat very chaotically 🤦

Very informative video thank you me Meghan

I started working in a kitchen a few months ago and I'm really struggling with my eating habits. I lost 30 kgs last yesr over the course of six months and I was feeling so good to finally be at an healthy weight, now it feels like I have to reset everything again because I always have tasty food in front of me at work and I struggle to just wait and eat at home. Also I feel bad about not knowing how much I'm actually eating because it's hard to track it while I'm working for 6+ hours.

You are wonderful

yes..agree…

Your old viewer from Srinagar Kashmir, keep it up!!

I totally relate to 6 sometimes I’m not hungry or even full but I just have the urge to eat sometimes and it’s normally not something healthy. This is the reason why I struggle to loose weight and can never go past this specific weight

Yeah this happens to me I’m on a super healthy diet because of some autoimmune issues and the food doesn’t always sound appetizing so a lot of times I just won’t eat and then later I’ll be starving and I might be out at the store and grab something totally unhealthy and it really affects my blood sugar and my mood. Lately I’ve been trying to eat right away when I get up shooting for two jumbo eggs which turns out to be maybe three or four eggs along with some butternut squash soup that I made in bulk and it has been so satisfying and really helps me regulate my mood and blood sugar. It’s just hard to stick to it and to keep that mindset ••• I guess allotting yourself some small compliant treats is also helpful.

Since lockdown I started eating way more healthy (I’m 16) but now I only at breakfast, lunch and dinner with no snacks in between, meals in Covid didn’t used to fill me up but now I would have the same meal and I am full up

Balance.

I loved hearing your insights on food. I can agree that if you view junk food as junk it can backfire and cause you to eat it more then just viewing junk food and all foods as just food. I have tried to reduce my portions and I find that it helps me lose weight; but dors not curb my hunger. I’ve tried intermittent fasting too and I feel better but also feel a lot of pain when I do. My hunger signals still haven’t changed. I’m not sure what’s wrong. I’m feeling very frustrated

Do you have a video for stress eating?

I don’t 100% agree with not viewing foods as good and bad. For me, it is helpful to notice which foods are healthy and unhealthy. I don’t think you will just stop eating unhealthy foods because the novelty wears off. Many unhealthy foods, especially sugary foods, are addictive, and it takes a conscious effort to not eat too much of them. Also, unhealthy foods are usually cheaper and more convenient. They are many people’s go-to diet. However, I don’t think you should completely restrict yourself from unhealthy foods.

I agree with most everything here, except what you said about sugar. Processed sugar is a whole different animal. For me, personally, I can't have any at this time in my life. Maybe some day I can get to a point where I can have the occasional cookie, brownie, piece of cake, chocolate, etc. But that type of sugar, studies show acts like a drug in our brain. So for me, there's no such thing as moderation. I have to cut it out completely. And it doesn't make it more attractive. The longer I go without it, the easier it is to go without it.

keto diet really worked for me and the spikes in the blood sugar have a lot of backed explanations.. but sometimes I just couldn't sustain it because I love pasta and bread :(

I always snack when im bored and its my biggest problem 😩😭 i try to be mindful and remind myself that im just bored but its so hard 😭

So many of the reasons are sooooo true on me but it is just so hard to change, like I clearly know I do emotional eating sometimes but at that moment I just feel so overwhelmed with those emotions and hard to control myself

I restrict food all the time and after a while a eat everything 🙄😅 I need to work on that immediately 😉

Watching this after messing my diet up for 8 days. It’s so disappointing…

I feel so much stress around the house Unloving abusive parents A lot of trauma and anxiety So it’s really hard for me to overcome this Bc I had nothing but food my whole life

I need help, how did you quite smoking!!! I want to get healthy because I have diverticulitis and want to quite, thanks

love ittt

i need to treat myself me who rarely or ever denied mysef anythig

I just started a calorie deficit and its been weird realizing how much actually makes me full I used to eat a pack of Raman but now I eat half the pack and save the other half for later eating half a pack of Raman would have been crazy to me 2 months ago

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

what do i do if i'm not able to have a balance with food? like i either restrict my food intake and have mostly healthy meals or i binge, i've tried to have a little snack just to prove myself i can enjoy a snack without ending up binging but that's exactly what i end up doing, it's very stressful and i feel trapped:(

The reason people over eat is because they follow the advice of people who continually tell them they are not eating right, so they eat right and then they eat the thing their body wants to eat - i'm a nurse and a nutritionist. We need to eat what we want without the guilt.

I allowed myself to eat fods i want and my cholesterol got too high :( What i do?

I have a question how do you know that your hungry because I don’t feel it it’s like I just eat because my family eats but I don’t feel that hungry ???

Hey lovely 🤍 could you please film a video about extreme hunger in ed recovery?

Hi just found this video/channel Random question: Do you think there's a "science" or reasoning behind eating very very quickly?! I've noticed I eat my food in 5.2 seconds & then I look back & realize I didn't even really enjoy it because I ate it so quickly; my family has always commented on how fast I eat (been like this since I was a child) Just wanted your input (if you could offer any)

What happens if you have to restrict certain foods because of health reasons? It causes the bing affect however, I don't have a choice.

i have a question, because i get a stomach ache from sugar, or like certain sugars, so i was trying to cut out sweets a bit, like gummy bears ect, i still ate fruit because that's something my body needs, but is there a way to not eat sweets without ending up overeating on them?

cutest!!!!

Thumb's up if you like this video💖,thank you

Me watching this while overeating

As a person recovering from restrictive eating behaviour (anorexia, ortheroxia), I know from experience that there is no such a thing that is called "bingeing",, We eat a lot because we restrict, eating a lot is a normal reaction, a way our bodies communicate with us to survive. Also emotional eating is normal (a way to handle the stress we are going through, because our brains need more energy to function properly) I also believe that there is not a good or a bad food, all food is good, all food is nutritional and healthy. Labelling food is a sort of restriction. And unfortunately Megan, I am sorry for saying that, I was following you, reading your blog, watching your videos in the past before i developed Eating disorder, and you were one of many influencers who kept labelling food and you still embracing and sticking to that toxic culture. Diet culture in disguise, labelling food, restriction, stigmatizing the feeling of hunger (shame, guilt), supressing our natural body weight, fatphobia are the things we should fight. I hope you find peace.

I intermittent fast everyday for 16-18hrs a day. I eat my 2 small meals and 2 small snacks in my feeding window. I’m 105lbs and loving life. Mind you I’m 5 feet 0.

Emotional reasons are huge! "Eating for the glory of God" is a good reminder for me, because our bodies belong to Him and we live for Him. But overeating is a real struggle anyway.

How may we help a Women 😱

Thank you