Dear reader,
This post is a summary of my latest podcast episode. For the full conversation and more insights, click here to listen.
Are You Ready to Say, "I’m Done" to Overeating?
Have you ever found yourself saying, "Why can’t I just stop overeating?" You’re not alone.
A 2017 study from the University of Galway found that 40-60% of people emotionally eat to cope with stress, fear, or anxiety. It’s something so many of us struggle with, and for years, it was my reality too.
In this episode, I want to share my personal story of feeling stuck in the exhausting cycle of overeating and restriction. I’ll open up about what changed for me and the simple steps that helped me finally break free.
My hope is that you’ll find something here that speaks to you, something that gives you the courage to say, "I’m done", and start healing your relationship with food.
My Story: Stuck in the Overeating Cycle
For years, my relationship with food felt impossible to fix. I didn’t realise it at the time, but I was using food as a way to change how I felt inside. If I was stressed, overwhelmed, or just desperate to escape, food was always there.
But it wasn’t just about emotional eating. I was stuck in this awful pattern of overeating and then restricting myself to "make up for it."
During the week, I’d eat very little, convincing myself I was "being good". Then the weekends would come, and I’d completely lose control. Dinners were huge bowls of pasta and rice. Garlic bread? I’d eat almost the whole thing. Friday and Saturday nights became rituals of overeating, followed by guilt and the promise to do better next week.
After dinner, the couch was another battle. I’d sit there thinking, "just get through one night without eating junk". But I’d always cave, and the cycle would start all over again.
The Turning Point: Realising the Real Problem
It wasn’t until a few years ago that I realized the problem wasn’t the food. It was what was going on underneath. I was focusing so much on trying to control what I ate, but I wasn’t dealing with the real issues—my stress, my emotions, and the routines keeping me stuck.
It hit me hard one day after a workout when I said an affirmation for the first time: I’m safe, I’m loved, I’m enough. I turned off the Zoom call, sat on the step, and just cried. That moment made me realise how far away I was from actually feeling safe, loved, or enough. It wasn’t about the food; it was about how I felt about myself.
What Changed: Thrive Time and Healing From Within
That’s when I created Thrive Time, a 30-minute practice that helps me start my day feeling centered and calm. It’s simple but powerful: a short workout, some breathwork, affirmations, and journaling.
I stopped overtraining and undertraining. I stopped following restrictive diets and punishing myself with rules I could never stick to. Instead, I started working on healing the inside. And slowly but surely, my relationship with food began to change.
What Overeating Really Means
If you’re struggling with overeating right now, I want you to know it’s not about the food. The food is just the symptom. The real problem is likely deeper—stress, overwhelm, all-or-nothing thinking, or even self-doubt. For me, it was all of those things.
But here’s the good news: when you start to work on those deeper issues, healthy habits start to feel easier. When you reduce your stress and find balance, you stop needing food to fill the gaps. It’s not magic; it’s just about healing from the inside out.
Simple Steps to Help You Stop Overeating
1. Set Your Goal
- Write down why you want to eat healthy. Make it clear and personal. For me, it was about becoming fit, calm, and centered—not about losing weight.
2. Create a Plan
- Plan what you’ll have for breakfast, lunch, and dinner most days of the week.
- Keep it simple: For example, overnight oats for breakfast, salads or soups for lunch, and balanced dinners with protein, vegetables, and potatoes.
3. Clear Out Your House
- Remove junk food and any triggers for overeating.
- Get rid of sugary snacks, takeaways, or foods you struggle to control.
4. Do a Weekly Food Shop
- Shop once a week and plan your meals to avoid last-minute unhealthy choices.
5. Have Your Household on the Same Routine
- Share your goals with your family and get their support.
- Avoid creating separate food routines for yourself and others.
6. Nighttime Routine
- Make your living space cozy for the evening time with a nice blanket to put around you and clean comfortable pyjamas.
- Plan something enjoyable to watch in advance.
7. Temporarily Avoid Trigger Foods
- Stay off foods like pasta, rice, or bread if they lead to overeating.
- Count out portions, like the number of potatoes, to avoid seconds.
8. Embrace Hunger Pangs
- Allow yourself to feel a little hunger—it’s okay.
- Practice discipline by saying no to snacks between meals or after dinner.
9. Use SBN (Sit, Breathe, Notice)
- When cravings hit, pause and acknowledge what you’re feeling without reacting to it.
10. Practice Box Breathing
- Use this technique to calm your nervous system and reduce stress throughout the day.
11. Journal Regularly
- Write down your thoughts, feelings, and goals to stay connected to your journey.
12. Thrive Time Practice
- Dedicate 30 minutes in the morning to a routine that includes a short workout, breathwork, affirmations, and journaling.
13. Prepare Breakfast the Night Before
- Make overnight oats or another easy breakfast so you’re ready to go in the morning.
14. Stick to Simple Snacks
- Snack only on fruit to avoid unnecessary eating.
15. Cut Out Takeaways and Fast Food
- Eliminate these completely if they’ve been a source of overeating or feeling out of control.
16. Get Off the Scales
- Stop weighing yourself and focus on nourishing your body instead of using food as a tool for weight loss.
Moving Forward
Breaking free from overeating isn’t about finding the perfect diet or snack. It’s about healing your relationship with yourself. When you feel calm, centered, and balanced, you don’t need food to make you feel better—it just happens naturally.
So, if you’re ready to say "I’m done" to overeating, start with these steps. Be patient with yourself, and remember, it’s not about being perfect. It’s about progress.
If you’re looking for more support, I’d love to help. Join my free Five-Day Challenge or check out my free blueprint guide to get started. You’ve got this.
Enjoyed the Episode?
I’d love to hear your biggest takeaway—share it on social media and tag me @jessicacooke. And if this episode helped you, don’t forget to subscribe, rate, and leave a review—it means so much! You can also share your thoughts on this episode in the comments below—I’d love to hear from you.
All my love,
Jessica Cooke