This Trick Helped Me Stop Overeating 🍽️

For years, I felt trapped in the cycle of overeating. No matter how much I promised myself, Today will be different, I’d still find myself reaching for snacks when I wasn’t even hungry - especially at night.

I’d eat past the point of fullness, feel frustrated with myself, and vow to have more willpower the next day… only to repeat the same pattern.

Sound familiar?

Then, I discovered something that changed everything: HALT - Hungry, Angry, Lonely, Tired.

These four triggers were driving my overeating without me even realizing it. Once I learned to recognize them, my relationship with food completely shifted.

Let’s break them down.

🍽️ HUNGRY – I Wasn’t Eating Enough (or Eating the Right Foods)

One of the biggest reasons I overate? I wasn’t fueling my body properly during the day. I thought I was being “good” by eating lightly - skipping breakfast, having a small lunch - but by the time evening rolled around, my body was desperate for nourishment.

This led to intense cravings and overeating whatever was easy (and usually not nutritious).

What I do now: Instead of restricting during the day, I focus on eating balanced, satisfying meals with protein, fiber, and healthy fats. When I fuel my body properly, I no longer feel like food controls me.

🔥 ANGRY (or Stressed, Frustrated, Overwhelmed)

I used to turn to food as a way to numb my emotions. Stress, frustration, overwhelm—whenever these feelings hit, I’d snack mindlessly, hoping food would bring comfort. But it never truly helped.

What I do now: Before grabbing a snack, I pause and ask, What do I actually need? If I’m stressed, a deep breath or a short walk does more for me than food ever could. If I’m frustrated, I let myself vent (instead of eating my feelings).

💛 LONELY (or Bored, Disconnected)

Food became my go-to whenever I felt lonely or restless. If I was home alone or had a quiet evening, snacking gave me something to do. It filled the space—but not in a meaningful way.

What I do now: Instead of reaching for food, I reach for connection. A quick text, a walk outside, or even playing music helps shift my mood. When I truly need comfort, I now know food isn’t the answer—connection is.

😴 TIRED – Running on Empty

Lack of sleep was one of my biggest overeating triggers. When I was exhausted, I craved sugar and carbs for quick energy. But those late-night snacks never truly helped—they just left me feeling worse.

What I do now: I prioritize sleep. If I’m feeling exhausted, I don’t try to push through with food—I let myself rest. Sleep is now a non-negotiable part of my health.

How I Finally Broke the Cycle

Instead of blaming myself for overeating, I started getting curious.

Every time I felt the urge to overeat, I paused and asked:
👉 Am I actually hungry, or is this something else?
👉 What does my body (or mind) really need right now?

The more I tuned in, the easier it got. Food no longer feels like it controls me—because I now know how to listen to my body and my emotions.

If you’ve been struggling with overeating, try this: Next time you find yourself reaching for food, HALT and check in with yourself.

With love,

Your Health Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might need a little inspiration on their weight loss journey! 💌

If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.