How to stop overeating & gain control?


“How to stop overeating?” is a question I often talk about with my clients. Ever since the start of this quarantine, I’ve been seeing more and more memes displaying that people feel they are overeating and have no control.

VIDEO: how to stop overeating

In this video I talk about honoring your hunger, which is one of the most important steps to stop overeating. If you want to stop overeating and feeling out of control, you need to reconnect with your HUNGER signals.

KEY TAKEAWAYS of the video:

If we don’t listen to these signals, our bodies will overcompensate & send even STRONGER SIGNALS that we can NO LONGER ignore. This will often lead to overeating and feeling out of control.

We often silence our hunger cues in three ways: Skipping breakfast, numbing our hunger and getting carried away.

If you want to get out of the vicious circle of overeating and restricting, one of the first things you need to do is stop silencing & start listening to the hunger signals your body is sending you.

THE TOOL: The hunger discovery scale

The hunger discovery scale is a practical tool built by Evelyn Tribole and Elyse Resch to help you visualize & understand your hunger levels.




REMINDER: how to use the tool to concretely stop overeating

The goal is to recognize your patterns and better understand you hunger signals. This will ultimately help you reduce the number of times you overeat & feel of out of control

Before you eat, take the hunger scale and write what level of hunger you’re at.

I want you to visualize – as you go down from 5 to 0, that you are getting hungrier and hungrier.

So at 5 you’re neither hungry or full- just neutral

At 4, you’re beginning to feel a little hungry

At 3, you’re feeling pretty hungry- your hunger is definitely present

2 or 1 you’re extremely hungry

At first, it might be hard to put a number on your level of hunger but the more you do it, the more the numbers will have a meaning for you.

Ideally, aim for level 3 before eating – pretty hungry. When you eat at this level you have less chances of overeating than if you reach a lower level

The goal here is not give yourself another rule, it’s OKAY to eat if you’re not at level 3.

The purpose of the scale is to increase your awareness to your hunger signals. Ask yourself: Are there patterns? How much time is there between my meals or snacks? Is there a correlation between how much I eat and that time period?

Hope this helps!

Alyssa Fontaine, registered dietitian

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