How to Not Overeat Whilst Working from Home

Under the current coronavirus epidemic, many of us are working from home. Whilst this can feel exciting for some, it can also come with that dreaded fear…


Maybe thoughts like these are pouring in...

“How will I be able to control my eating?”"How can I not graze at food all day long?"“I’m home alone and nobody is watching – that’s a recipe for me to just eat all day!”“If I’m not as active, I might gain weight. I better be more careful”

I want to give you some insight into the ways in which you might be able to feel less panicked. 1. Are you restricting? If you’re someone who struggles with losing control around food, as I've always emphasized, it may well be that there’s some restriction going on (i.e. dieting), both physically (restricting calories/macros, only allowing yourself to eat at certain times of the day etc.) and psychologically (setting yourself rules, diet mentality etc.). My suggestion: Letting go of your diet mentality may feel like a pretty large feat right now, especially with all other uncertainties going on. But try to start with the 3+2+0 structure (3 meals 2 snacks and nothing else) I've been recommending in my free Stop Binge Eating Guide--if you haven't downloaded it yet, download it here. Following this eating pattern ensures you don't get overly hungry. 2. What is even overeating? I often hear clients say that they are overeating. But when I ask further or review their food diaries, I realized they weren't actually overeating--they didn’t feel physically uncomfortable, nor were they actually eating too much.

There are a couple of reasons for why they're having such feeling. First, because part of the process of keeping the food diary makes them look over what they've eaten but they aren't tracking calories, so they're sometimes loaded with guilt--and the guilt mostly comes from what diet culture convinces us what "normal" portions are like, or what "bad" foods are. My suggestion: So check in with yourself. Are you really overeating past the point of comfortable fullness? Or are you eating more than you perceive you should and it’s just making you feel guilty? If it’s the latter, please be assured that you’re not overeating. To deal with the sense of guilt, I suggest engaging in some distraction activities after eating e.g. watching tele with a loved one. 3. Do you actually feel satisfied? I'm not just talking about physically, as in whether you feel full, but also psychologically--diet foods like carrot sticks, celery, plain rice cakes, protein you really feel satiated and happy after finishing your food? A lot of times, only allowing yourself to fill up on these diet foods that diet culture prescribes means we end up diving into these foods we've been trying to avoid (and often in much larger amounts than we'd have otherwise). My suggestion: Plan to eat a small amount of your favorite treats with your meals so that you don't feel deprived.

For now, start with the 3+2+0 structure I mentioned above,

Download it here to learn more about how to put it in place

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© NutriPsych-Stop Binge Eating Clinic 2019 and beyond

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