My Eating is Out of Control: How to Regain Balance and Take Control

Are you struggling to maintain balance and control in your eating habits? Do you find yourself consuming food without thought or control? If so, you are not alone. Many individuals face challenges when it comes to their eating habits, but the good news is that there are steps you can take to regain balance and take control of your eating. In this article, we will explore the root causes of uncontrolled eating, understand its impact on your health and well-being, and provide strategies to help you regain balance and control over your eating habits.

Understanding the Root of Uncontrolled Eating

Uncontrolled eating can stem from a variety of factors, both psychological and physical. By understanding these underlying influences, you can begin to address the root causes of your eating habits and find strategies to regain control.

When it comes to uncontrolled eating, it’s important to recognize that psychological factors can have a significant impact on our relationship with food. Emotions, for instance, play a vital role in shaping our eating habits. Stress, for example, can lead to emotional eating as a way to find comfort or relief. Similarly, feelings of sadness or boredom can trigger mindless snacking or overeating. But it’s not just negative emotions that can influence our eating habits. Even happiness can lead to uncontrolled eating, as we celebrate and indulge in food as a way to reward ourselves.

To address these psychological factors, it is essential to identify your emotional triggers and find healthy ways to cope with them. This may involve developing alternative strategies for managing stress, such as engaging in relaxation techniques like deep breathing or meditation. Seeking support from a counselor or therapist can also be beneficial, as they can help you explore any underlying psychological factors contributing to your eating habits and provide guidance on how to develop healthier coping mechanisms.

In addition to psychological factors, certain physical factors can also contribute to overeating. Disruptions in sleep patterns, for example, can disrupt the balance of hormones that regulate appetite, leading to increased cravings and a tendency to overeat. Hormonal imbalances, such as those associated with conditions like polycystic ovary syndrome (PCOS) or thyroid disorders, can also impact your appetite and eating behaviors. Furthermore, certain medications, such as antidepressants or corticosteroids, can have side effects that affect your appetite and lead to uncontrolled eating.

One more thing: if you can’t accurately and timely feel satiety or have lost connection with the true feelings of satiety and hunger, that will contribute to overeating. In my experience, it’s a common problem among most people who have dieted for a long time and ignored their body’s ability to self-regulate, which I address thoroughly in my neuroscience-based program Lean Instinct Formula.

If you suspect that physical factors may be influencing your eating habits, consulting with a healthcare professional can help identify and address these issues. They can conduct a thorough evaluation to determine if there are any underlying medical conditions or hormonal imbalances that need to be addressed. They may also provide guidance on lifestyle changes or recommend medications, if necessary, to help regulate your appetite and eating behaviors.

Understanding the root causes of uncontrolled eating is an essential step towards regaining control over your eating habits. By addressing both the psychological and physical factors that contribute to overeating, you can develop strategies and seek appropriate support to establish a healthier relationship with food.

The Impact of Uncontrolled Eating on Health and Well-being

Uncontrolled eating can have significant consequences for your physical and mental health. Understanding the impact of these behaviors can serve as a motivator to regain balance and take control.

When it comes to physical health, the consequences of uncontrolled eating can be far-reaching. Consistently overeating can lead to weight gain and obesity, which increases the risk of various health conditions such as diabetes, heart disease, and high blood pressure. The excess weight puts strain on your joints and can lead to chronic pain and mobility issues. Moreover, carrying excess weight can also impact your sleep patterns, increasing the risk of sleep apnea and other sleep disorders.

In addition to weight gain, a lack of balance in your eating habits can result in nutrient deficiencies or excessive consumption of unhealthy foods. When you consistently overeat, you may not be getting the necessary vitamins, minerals, and other essential nutrients your body needs to function optimally. This can weaken your immune system, making you more susceptible to illnesses and infections. Furthermore, excessive consumption of unhealthy foods high in sugar, salt, and unhealthy fats can lead to inflammation in the body, which has been linked to various chronic diseases.

On the mental health front, uncontrolled eating can also take a toll on your overall well-being. It can contribute to feelings of guilt, shame, and low self-esteem, leading to a negative relationship with food and your body. The constant cycle of overeating and feeling remorseful can create a vicious cycle that negatively impacts your mental health. Additionally, the societal pressure to conform to certain body standards can exacerbate these feelings, leading to body image issues and even the development of eating disorders.

By regaining control over your eating habits, you can improve your self-image and overall mental well-being. Developing a healthy relationship with food involves not only understanding proper portion sizes and balanced nutrition but also addressing any underlying emotional triggers that may contribute to uncontrolled eating. Seeking support from professionals, such as registered dietitians or therapists specializing in eating disorders, can be instrumental in helping you navigate this journey towards a healthier mindset and a more balanced approach to eating.

Strategies to Regain Balance in Eating Habits

Now that we understand the root causes of uncontrolled eating and its impact on our health and well-being, let’s explore some strategies that can help us regain balance and take control.

Mindful Eating: A Key to Balance

Mindful eating involves paying attention to the present moment and your body’s signals while eating. By slowing down and savoring each bite, you can become more attuned to your body’s hunger and fullness cues. This practice can help you make healthier food choices and prevent overeating.

When practicing mindful eating, it’s important to create a calm and peaceful environment. Find a quiet place to sit down and enjoy your meal without distractions. Take a moment to appreciate the colors, textures, and aromas of the food in front of you.

As you take your first bite, focus on the taste and texture of the food. Chew slowly and thoroughly, allowing yourself to fully experience the flavors. Pay attention to how your body responds to each bite. Are you truly enjoying the food? Are you starting to feel satisfied?

By practicing mindful eating, you can develop a deeper connection with your body and its needs. You’ll be able to distinguish between physical hunger and emotional cravings, making it easier to make conscious choices about what and how much to eat.

The Role of Regular Exercise

Regular exercise not only contributes to physical fitness but also plays a role in balancing your eating habits. Engaging in physical activity can help regulate your appetite, reduce stress, and improve your overall well-being. Aim for a combination of cardiovascular exercise and strength training to reap maximum benefits.

When it comes to exercise, finding activities that you enjoy is key. Whether it’s going for a jog in the park, taking a dance class, or practicing yoga, choose activities that make you feel good both physically and mentally. This will increase your motivation to stick with a regular exercise routine.

In addition to its direct impact on appetite regulation, exercise can also help improve your body image and self-esteem. By focusing on what your body can do rather than how it looks, you’ll develop a more positive relationship with yourself and your eating habits.

Remember, balance is key. It’s important to find a balance between exercise and rest, as well as a balance between nourishing your body with healthy foods and allowing yourself to enjoy occasional treats. By incorporating regular exercise into your routine, you’ll not only improve your physical health but also create a foundation for a balanced and sustainable approach to eating.

How to Take Control of Your Eating Habits

Regaining control over your eating habits requires setting realistic goals and fostering a supportive environment for change.

Setting Realistic Goals for Eating Habits

Identify specific and achievable goals for your eating habits. Instead of striving for perfection, focus on making gradual changes that align with your lifestyle. Set goals such as incorporating more fruits and vegetables into your diet or reducing your intake of processed foods. Celebrate your progress along the way.

Building a Supportive Environment for Change

Surround yourself with individuals who support your desire to regain balance and take control of your eating habits. Communicate your goals to family and friends, and enlist their encouragement and understanding. Additionally, consider joining support groups or seeking the help of a nutrition professional who can provide guidance and accountability.

Maintaining Balance and Control Over Time

While progress may not always be linear, it’s essential to stay committed to maintaining balance and control over your eating habits in the long run.

Dealing with Setbacks in Your Journey

It’s natural to experience setbacks along the way. If you find yourself reverting to old habits, don’t be too hard on yourself. Instead, reflect on what triggered the setback and use it as an opportunity to learn and grow. Remember that each day is a new opportunity to make healthier choices.

Celebrating Progress and Successes

As you make strides towards regaining balance and control over your eating habits, take the time to celebrate your progress and successes, no matter how small they may seem. Recognize the positive changes you’ve made and use them as motivation to continue on your journey.

By understanding the root causes of uncontrolled eating, recognizing its impact on your health and well-being, and implementing strategies to regain balance and control, you can achieve a healthier relationship with food. Remember, change takes time and patience, but with dedication and perseverance, you can take control of your eating habits and create a more balanced and fulfilling life.


Leslie Chen is an Executive Weight Loss Coach for High-Achieving Women. For 8 years, she has been helping professionals and entrepreneurs who struggle with problematic eating and weight patterns create a blissful and freedom-based food life — while losing weight left and right.

Leslie is rated as the Top Weight Loss Coach by Coach Foundation. She’s also frequently interviewed on globally top 0.1-1% podcasts about Health and is an expert contributor for world-class media including

To learn her scientific, proven strategy which has changed many people’s lives in a very informative and inspiring 14 minute video, access her 14 Minutes of PURE GOLD.

To work with her on solving your weight and eating problems forever, book a Clarity Call.