🌧️ What Do the Urge to Overeat & Rain Have in Common?

Have you ever felt an overwhelming urge to eat, even when you weren’t hungry? It comes on strong, almost like a storm rolling in—sudden, intense, and impossible to ignore. But here’s something that might surprise you:

Most urges to overeat last only 60-90 seconds before they pass.

Just like rain, they don’t last forever. The storm may feel powerful in the moment, but the sun always comes back.

So, what if instead of fighting the urge or drowning in it, you simply noticed it, acknowledged it, and chose how to respond?

🌦️ Step 1: Acknowledge the Urge

When you feel the urge to overeat, your first instinct might be to resist it, push it away, or even shame yourself for having it. But what if, instead, you simply noticed it?

Imagine standing outside as the first raindrops start to fall. You don’t yell at the sky or demand that it stop raining—you just notice, Oh, it’s starting to rain.

You can do the same with an urge. Instead of fighting it, take a deep breath and say,
"Oh hey, urge, I see you."

This simple act of acknowledging the urge removes the power struggle and helps you shift from reacting to responding.

🌂 Step 2: Pause & Choose Your Response

Think about what you do when it starts raining:

1️⃣ If you have an umbrella, you keep walking.

• When you have tools to handle your urge, you don’t need to panic. Maybe you take a few deep breaths, drink some water, or check in with your emotions.

2️⃣ If you don’t have an umbrella, you find quick shelter.

• If you’re caught off guard, you pause. Instead of diving into food, you take a moment to ask, What do I actually need right now?

3️⃣ If it’s just a light drizzle, maybe you dance in it.

• Some urges aren’t as intense as they seem. Sometimes, simply moving your body—taking a walk, stretching, or shaking out your energy—can help the feeling pass.

🌈 Step 3: Listen to What You Really Need

Urges often aren’t about food at all. They’re signals from your body trying to tell you something. If you pause and listen, you might discover that:

• You’re not hungry—you’re tired. Maybe what you really need is rest.
• You’re stressed, not starving. A short walk or deep breathing could help more than food.
• You’re lonely or overwhelmed. A hug, a phone call, or journaling might be what you truly crave.

The next time an urge shows up, ask yourself:
"If food wasn’t an option, what would I do instead?"

Here are some simple alternatives to overeating:
✅ Step outside for fresh air
✅ Do a 5-minute meditation
✅ Write down your thoughts in a journal
✅ Listen to music that shifts your mood
✅ Hug someone or call a friend
✅ Move your body—stretch, walk, dance

☀️ The Storm Will Pass

In the moment, an urge to overeat can feel like an unstoppable force. But just like rain, it will pass.

You don’t have to resist the urge. You don’t have to let it take over. You simply have to ride it out, knowing that it won’t last forever.

Next time an urge rolls in, try this:
1️⃣ Notice it – “Oh hey, urge, I see you.”
2️⃣ Pause – Take a breath instead of reacting.
3️⃣ Respond with intention – Choose what actually meets your needs.

And remember: You don’t have to get soaked. 💙☀️

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! 💌

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