Over-stressed and overeating: How to solve two of the most pressing challenges

Over-stressed and overeating: How to solve two of the most pressing challenges

Women are masters at helping others.  In fact, most of the time they sacrifice their needs for the needs of others.

Women are asked to do a lot.  Most of us spend our da putting out fires, checking items off to-do lists, feeding little bellies, and keeping everyone safe and happy.

The interesting thing that I’ve learned about women is that most of them not only rise to the challenge, they thrive under it!

 But eventually, the energy runs out and they hit a wall.

 Eventually, after months or years they begin to feel burned out.

  • They’re drained mentally and emotionally.
  • Time for self care has disappeared.
  • Clothes feel a little (or a LOT) tighter.
  • Junk food craving seems stronger.
  • Workouts are postponed and eventually cancelled.

 Women neglect themselves because they spend so much time investing in others.

But ---- it doesn’t have to be this way.

You can feel healthy, fit, and comfortable in your body.

You can regain control of your schedule and your body.

You can overcome emotional eating and cravings.

You can show take care of others and still take care of yourself.

I’ll show you how.

  •  The two biggest obstacles
  • How to overcome these obstacles to get the body — and life — you want.

This won’t work for me, you think.

Maybe some women can do this.

But my life is different. My body is different. Nothing works.

I have worked with many women who felt the same way.

They also felt frustrated, lost, and confused and didn’t know how to make everything work.

But this is what they discovered:

Change is possible!

No matter where you’re starting.

No matter how you’re feeling.

No matter how many plates you are spinning .

It’s not only possible, it’s within your reach!

Here is a list of the hopes most women approach me with.

Hope #1:

“I want to heal my relationship with food”

At some point in their lives, many women struggle with overeating, chronic dieting, and emotional eating. We get used to indulging in our favorite chocolate, a glass of wine each night, and eating leftovers off our kids’ plates.

But we all know the  “food high” wears off and not only are we left with the same stress we had, but now it’s coupled with guilt, shame, and sometimes self loathing.

The cycle often looks like this.

  • Feel stressed, anxious, upset, etc.
  • Feel guilty and ashamed for overeating.
  • Feel more stressed, anxious, upset, etc.
  • Vow to “do better”.
  • White-knuckle a new diet, and/or make rigid “rules”.
  • Feel stressed, anxious, upset, etc.
  • Repeat the cycle.

(Believe me, I’ve been there too!!!!)

Solution: “Put the Breaks On”

Simply notice, observe, and record what happened leading up to any food cravings, emotional eating, overeating, and/or any other times that feel “out of control” with food and eating.  Make note of these feelings and your automatic response to them.

Because here’s a secret:

Those feelings and behaviors didn’t come out of nowhere. They aren’t random. Something led to them.

Think through the steps below:

  1. Start with any recent food or eating-related episode that troubled you. (For instance, eating too much, eating foods you didn’t want, feeling out of control, etc.).
  2. Write down all the stuff that was happening around you just before that episode happened.

For instance:

  • Where were you?
  • What were you doing?
  • What were you thinking?
  • What were you feeling?
  • Who was with you?
  1. Now see if you can go back even further.

Maybe a few hours. Once again:

  • Where were you?
  • What were you doing?
  • What were you thinking?
  • What were you feeling?
  • Who was with you?

Try to capture as much detail as possible.

  1. Now look at your data. Are there any patterns?

If you don’t see any connections right away, no worries.

Try this exercise a few times, and then start looking for links between what was happening in the days or hours before you had a serious food craving or emotional eating episode.

  1. If and when you find patterns, be curious about them.

Don’t worry about fixing them right away. Just notice them.

“Hm, that’s interesting. Every time my mom calls me, afterward I want to hit the chocolate.”

“You know, I actually feel fine most of the month, but the week before my period hits — watch out.”

  1. You might notice solutions right away.

“OK, I’m going to go for a workout after I talk to mom, to get some of that energy out.”

“I’m going to mark my PMS days on the calendar so I know about them in advance.”

Or you might not notice solutions. You might feel stuck at step #5, noticing the patterns but not sure how to change.

Either way, that’s OK.

The important factor is noticing the pattern - a solution will come.

Hope #2

“This time I will be consistent”

Most women have tried multiple times to get  - and to stay - in shape.

They have done all the popular diets, gone to the newest gyms, and tried all the fancy supplements.

I’m not saying these aren’t good options - they work for some people.

Yet most people have trouble staying on track.

In part, this is because these plans don’t take into account what is happening in your life.

They don’t offer you steps and plans that you can use to face challenges and most don’t offer support and accountability like 1:1 coaching does.


Make yourself accountable to a program that works and to a person who cares.

Ideally, you want a program that:

  • You can customize to your lifestyle (so you can stay consistent and do it even when you’re busy).
  • You actually enjoy doing (and isn’t just another chore).
  • Makes you feel positive, hopeful, and supported all the way through.
  • Like, for life.
  • Provides both structure and flexibility

Nothing worth doing can be done in isolation.

Social support — whether that’s a friend, a workout partner, your spouse, or a coach can provide the support that is crucial for a permanent change.

Independence is great, but for a project like this, you need a team and a tribe of like-minded people helping and supporting you.

Social support plus accountability and lots of caring coaching is my specialty.

I am in this business because I  want to help you reach your goals and feeling and performing better.

If you want to join my next nutrition coaching program, I would love to help you.

If that’s not a great fit for you, no problem. Just find one or more people who can support you, guide you, help you, and maybe give you the occasional loving boot in the butt when you need it.

Contact me at: tbodyforyou@gmail.com


Tammie Gray - CPT, PN1 Nutrition Coach

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