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Let Go of Emotional Overeating and Love Your Food: A Five-Point Plan for Success
Let Go of Emotional Overeating and Love Your Food is for anyone who would like to eat whatever they like, yet stop just at the point of satisfaction without overeating.
Written by a Columbia University trained psychotherapist and former emotional overeater, Let Go of Emotional Overeating and Love Your Food offers psychologically sound techniques for recognizing the symptoms of emotional overeating and methods for addressing it in ways that are both effective and enjoyable.
Readers will learn how to become aware of the difference between eating in a healthy way and eating emotionally – neither to satisfy hunger, nor for enjoyment, but in a desperate attempt to distract oneself from painful thoughts and feelings. Diets don’t work for people who eat through their emotions. Instead, learning to recognize the stressors that lead to emotional eating and to address those tensions through other methods besides eating is the goal. When we handle stress well away from the table, we’re free to relax and really savor our food when we choose to eat. Proven techniques like Cognitive Behavioral Therapy (CBT) are presented in an innovative, easy-to-remember way. Learning to eat mindfully, for health and enjoyment, becomes the goal, and Arlene Englander walks readers through table techniques designed to make mindful eating easier, habitual, and ultimately second-nature.
Allowing for both fun foods and healthy foods, Englander’s approach emphasizes eating healthfully and being aware of best practices and the behavioral objectives of coping with stress, exercising regularly, mindful eating, good nutrition and hydration, and controlling overeating situations. She addresses late-night eating, parties, vacation, and other situations where overindulging may be a risk. She concludes with a prescription that is meant to last so that readers can love their food for a lifetime.
Written by a Columbia University trained psychotherapist and former emotional overeater, Let Go of Emotional Overeating and Love Your Food offers psychologically sound techniques for recognizing the symptoms of emotional overeating and methods for addressing it in ways that are both effective and enjoyable.
Readers will learn how to become aware of the difference between eating in a healthy way and eating emotionally – neither to satisfy hunger, nor for enjoyment, but in a desperate attempt to distract oneself from painful thoughts and feelings. Diets don’t work for people who eat through their emotions. Instead, learning to recognize the stressors that lead to emotional eating and to address those tensions through other methods besides eating is the goal. When we handle stress well away from the table, we’re free to relax and really savor our food when we choose to eat. Proven techniques like Cognitive Behavioral Therapy (CBT) are presented in an innovative, easy-to-remember way. Learning to eat mindfully, for health and enjoyment, becomes the goal, and Arlene Englander walks readers through table techniques designed to make mindful eating easier, habitual, and ultimately second-nature.
Allowing for both fun foods and healthy foods, Englander’s approach emphasizes eating healthfully and being aware of best practices and the behavioral objectives of coping with stress, exercising regularly, mindful eating, good nutrition and hydration, and controlling overeating situations. She addresses late-night eating, parties, vacation, and other situations where overindulging may be a risk. She concludes with a prescription that is meant to last so that readers can love their food for a lifetime.
184 pages, Hardcover
Published August 24, 2018
About the author
Arlene B Englander
1 book2 followersArlene is a Columbia University trained licensed psychotherapist, MBA, and herself, a former emotional overeater.
She's developped programs on stress management, emotional overeating and other psychological issues, while on staff at settings as diverse as American Express, T.R.S. Lenox Hill Hospital and Cancer Care, Inc.
She's currently in private practice in North Palm Beach, Florida, where she works with clients coping with anxiety, depressions, stress, loss, relationship and work-related issues and emotional overeating,
Her book, "Let Go of Emotional Overeating and Love Your Food: A Five Point Plan for Success" has received excellent reviews from Publishers Weekly, Booklist, ALA and more, and has been featured on WPEC/TV ( a local CBS affiliate), WLRN/FM in Miami (an NPR affiliate) and RadioMD with Dr. Roizen (Chief Wellness Officer of the Cleveland Clinic) - among others.
She's available for public speaking and seminars.
She's developped programs on stress management, emotional overeating and other psychological issues, while on staff at settings as diverse as American Express, T.R.S. Lenox Hill Hospital and Cancer Care, Inc.
She's currently in private practice in North Palm Beach, Florida, where she works with clients coping with anxiety, depressions, stress, loss, relationship and work-related issues and emotional overeating,
Her book, "Let Go of Emotional Overeating and Love Your Food: A Five Point Plan for Success" has received excellent reviews from Publishers Weekly, Booklist, ALA and more, and has been featured on WPEC/TV ( a local CBS affiliate), WLRN/FM in Miami (an NPR affiliate) and RadioMD with Dr. Roizen (Chief Wellness Officer of the Cleveland Clinic) - among others.
She's available for public speaking and seminars.
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Displaying 1 - 18 of 18 reviews
August 31, 2018
“Diets do work--to cause compulsive overeating and bingeing!” Let Go of Emotional Overeating and Love Your Food (2018)
This book is a game-changer! Let Go of Emotional Overeating and Love Your Food is a dynamic five point plan to succeed with letting go of emotional overeating then applying a practical guide to love your food in a well-written, well-researched and easy to follow package. You won’t find any gimmicks here, just life-changing, easy to follow steps/points that we can all follow.
“Diets don’t work for people who eat through their emotions. Instead, learning to recognize the stressors that lead to emotional eating and to address those tensions through other methods besides eating is the goal.” Let Go of Emotional Overeating and Love Your Food (2018)
The five point plan addresses: 1.) stress; 2.) exercise; 3.) loving your food; 4.) fluids and healthy foods; and 5.) evening eating. With each point you’ll receive not just advice on how each point is engineered but also practical tips and tools to conquer each point. As a person who eats when bored, this book provided solutions to conquer this without feeling deprived. I highly recommend this book to anyone who would like a practical lifestyle change without deprivation.
I received an advanced review copy (ARC) of this book from the author/publisher through NetGalley for my honest review. Opinions expressed in this review are completely my own.
This book is a game-changer! Let Go of Emotional Overeating and Love Your Food is a dynamic five point plan to succeed with letting go of emotional overeating then applying a practical guide to love your food in a well-written, well-researched and easy to follow package. You won’t find any gimmicks here, just life-changing, easy to follow steps/points that we can all follow.
“Diets don’t work for people who eat through their emotions. Instead, learning to recognize the stressors that lead to emotional eating and to address those tensions through other methods besides eating is the goal.” Let Go of Emotional Overeating and Love Your Food (2018)
The five point plan addresses: 1.) stress; 2.) exercise; 3.) loving your food; 4.) fluids and healthy foods; and 5.) evening eating. With each point you’ll receive not just advice on how each point is engineered but also practical tips and tools to conquer each point. As a person who eats when bored, this book provided solutions to conquer this without feeling deprived. I highly recommend this book to anyone who would like a practical lifestyle change without deprivation.
I received an advanced review copy (ARC) of this book from the author/publisher through NetGalley for my honest review. Opinions expressed in this review are completely my own.
October 15, 2018
Read my full review here: http://mimi-cyberlibrarian.blogspot.c...
The subtopic for the book, Let Go of Emotional Overeating and Love Your Food, is “A five-point plan for success.” And indeed it is exactly that. This is not a diet plan; there is no connected cookbook; and there is no daily eating guideline. Englander is a psychotherapist so she approaches the problem of overeating from the standpoint of the emotions. She helps her readers learn how to savor meals as a way to relearn how to eat to promote health and wellness. She uses the mnemonic device SELF to help develop awareness and growth. It includes stress, exercise, love your food, fluids and healthy foods.
Here is what Englander says about why she wrote this book: “Let Go Of Emotional Overeating and Love Your Food: A Five Point Plan for Success is meant to help those who’d love to eat what they like yet be able to stop just at the point of satisfaction without overeating. By learning the difference between healthy eating (which is eating for pleasure and the satisfaction of hunger) and emotionally overeating (eating to distract ourselves from painful thoughts and feelings ), we can learn to eat in a healthier more satisfying way. What’s equally important is to learn to successfully cope with stress away from the table, so we can actually find more pleasure in and more control of, not only our eating experiences, but our lives, as well.”
I read this book before a two week “taking care of myself” challenge to my wellness. Through my entire adult life, I have dieted, lost and gained, been alternately disgusted and proud of myself, and been emotional about it. Reading Englander’s book was a great start to a new chapter in my healthfulness. Easy to read and understand. Lots of good ideas.
The subtopic for the book, Let Go of Emotional Overeating and Love Your Food, is “A five-point plan for success.” And indeed it is exactly that. This is not a diet plan; there is no connected cookbook; and there is no daily eating guideline. Englander is a psychotherapist so she approaches the problem of overeating from the standpoint of the emotions. She helps her readers learn how to savor meals as a way to relearn how to eat to promote health and wellness. She uses the mnemonic device SELF to help develop awareness and growth. It includes stress, exercise, love your food, fluids and healthy foods.
Here is what Englander says about why she wrote this book: “Let Go Of Emotional Overeating and Love Your Food: A Five Point Plan for Success is meant to help those who’d love to eat what they like yet be able to stop just at the point of satisfaction without overeating. By learning the difference between healthy eating (which is eating for pleasure and the satisfaction of hunger) and emotionally overeating (eating to distract ourselves from painful thoughts and feelings ), we can learn to eat in a healthier more satisfying way. What’s equally important is to learn to successfully cope with stress away from the table, so we can actually find more pleasure in and more control of, not only our eating experiences, but our lives, as well.”
I read this book before a two week “taking care of myself” challenge to my wellness. Through my entire adult life, I have dieted, lost and gained, been alternately disgusted and proud of myself, and been emotional about it. Reading Englander’s book was a great start to a new chapter in my healthfulness. Easy to read and understand. Lots of good ideas.
August 28, 2018
Let Go of Emotional Overeating and Love Your Food: A Five-Point Plan for Success is a comprehensive, step-by-step guide to ending emotional eating once and for all. A book full of tips and tricks that are sure to help you control your eating habits. Englander shares her own personal stories and insights through her wisdom and experience that springs forth from every page. A very in depth and insightful self-help read.
August 28, 2018
Read to review for MyShelf.com. a fairly straightforward approach to weight loss. More complete review will be on MyShelf.com
May 27, 2021
This book can be a guide for intuitive eating, but I have to think there are clearer and less irritating books on the topic out there. Did you ever have someone in college who acted really cool tell you about this "amazing" new music they found, and when you listen it's just some artless hack yowling like a cat and scratching at washboards, and the kid looks at you like "do you get it, too?" This is how this author explains intuitive eating, with a ton of snobbery and unsaid components that you were just supposed to "get".
Something that really prickled at me was that despite the author emphasizing not to judge yourself, she certainly likes to judge other people's preferences. Runners, for example, get a warning sticker for their exercise of choice - what? I've never heard of running being so dangerous, just go as slow as you need to. Skiing is a-okay in her book (first time I skied, someone in our group broke their leg), but beware, runners! According to this author, all hail the vastly superior power walking - which FYI, I've read can mess up your gait, especially if you use weights. Power walking also just hurts my hips from over extending...I think I'll stick to running.
Another issue I have with this book is the hard oversell of how "joyous" intuitive eating is. The more I read, the more the author just sounds snobby about their eating habits, like if someone were to criticize a coat you love because it's "tacky"/"well worn"/"out of fashion". As described, intuitive eating is work, and if you don't put in the work you will most likely gain weight, especially if gaining weight tends to be your normal mode without intervention (like mine is). It is work to drink a full glass of water before a meal, it is work and definitely not fun to put the fork down between bites and think about each bite, it is work to sip water between bites, it's work to force yourself not to multi-task (Netflix and takeout >>> takeout and "savoring"). I feel like a more honest author would acknowledge that for most people this is training and it won't be fun in the least. Not acknowledging this just adds this undertone of "oh, you're not enjoying this? *Scoff* you're one of THOSE that just doesn't REALLY appreciate your food!"
Another thing, they begin by saying "eat whatever you want". This quickly changes to the normal healthy eating advice of cutting down on processed foods and takeout and eating more fruits and vegetables, but again the author never acknowledges how this too is likely going to take work and not be fun. Sorry, carrots and peppers simply aren't as exciting, when the author says "eat whatever you want" my brain says "yay pizza all the time". When you read on and the author is waxing rhapsodic about a salad, it's very clear that you were supposed to also get the point about choosing different foods from your norm, but they never actually say that. Again, without saying it or even acknowledging that it seems snobby - "Ugh, you thought I meant all you can eat pizza?? Peasant, you OBVIOUSLY don't appreciate the PERFECTION that is a raw salad!"
Something that really prickled at me was that despite the author emphasizing not to judge yourself, she certainly likes to judge other people's preferences. Runners, for example, get a warning sticker for their exercise of choice - what? I've never heard of running being so dangerous, just go as slow as you need to. Skiing is a-okay in her book (first time I skied, someone in our group broke their leg), but beware, runners! According to this author, all hail the vastly superior power walking - which FYI, I've read can mess up your gait, especially if you use weights. Power walking also just hurts my hips from over extending...I think I'll stick to running.
Another issue I have with this book is the hard oversell of how "joyous" intuitive eating is. The more I read, the more the author just sounds snobby about their eating habits, like if someone were to criticize a coat you love because it's "tacky"/"well worn"/"out of fashion". As described, intuitive eating is work, and if you don't put in the work you will most likely gain weight, especially if gaining weight tends to be your normal mode without intervention (like mine is). It is work to drink a full glass of water before a meal, it is work and definitely not fun to put the fork down between bites and think about each bite, it is work to sip water between bites, it's work to force yourself not to multi-task (Netflix and takeout >>> takeout and "savoring"). I feel like a more honest author would acknowledge that for most people this is training and it won't be fun in the least. Not acknowledging this just adds this undertone of "oh, you're not enjoying this? *Scoff* you're one of THOSE that just doesn't REALLY appreciate your food!"
Another thing, they begin by saying "eat whatever you want". This quickly changes to the normal healthy eating advice of cutting down on processed foods and takeout and eating more fruits and vegetables, but again the author never acknowledges how this too is likely going to take work and not be fun. Sorry, carrots and peppers simply aren't as exciting, when the author says "eat whatever you want" my brain says "yay pizza all the time". When you read on and the author is waxing rhapsodic about a salad, it's very clear that you were supposed to also get the point about choosing different foods from your norm, but they never actually say that. Again, without saying it or even acknowledging that it seems snobby - "Ugh, you thought I meant all you can eat pizza?? Peasant, you OBVIOUSLY don't appreciate the PERFECTION that is a raw salad!"
November 22, 2019
Englander’s writing style is easy to follow and includes a nice blend of professional wisdom and client anecdotes. I found her tips useful and clear. My one critique (and the reason I didn’t give it 5 stars) is that I found her attitude toward running off-putting. She raised far more objection to this particular type of exercise than any other she listed. In my humble opinion, if you’re trying to get people excited about exercise, leave the options wide open. Running can be hard on the body, as can any exercise if not properly performed. Someone new to exercise should always consult their physician first, regardless of type.
Overall, a very informative and easy read.
Overall, a very informative and easy read.
July 18, 2019
A different kind of diet book.
This book will not give you a list of things to eat and avoid eating. It focuses on how you think about food. I have tried many different diet and exercise programs over the years only to gain back the weight afterward. I do thing emotional eating has always been an issue for me. This book confirmed emotional eating is an issue for me and provided me with a step by step system to overcome emotional eating.
I highly recommend this book to any weight-conscious person.
I received this galley from NetGalley.
This book will not give you a list of things to eat and avoid eating. It focuses on how you think about food. I have tried many different diet and exercise programs over the years only to gain back the weight afterward. I do thing emotional eating has always been an issue for me. This book confirmed emotional eating is an issue for me and provided me with a step by step system to overcome emotional eating.
I highly recommend this book to any weight-conscious person.
I received this galley from NetGalley.
July 28, 2020
This book is fantastic! I am a stress eater and it seems to be an endless cycle when anxiety or depression drives the need to find stress relief by eating. I love that this book isn't about how you need to eat this and not that, instead, it gives you steps that help you change your brain and the way you think about eating in general. It isn't that food is bad, but that letting emotions charge your eating behavior can be dangerous. I love how Englander elaborates on this and helps you develop the skill set necessary to make better eating habits. Must read!!
December 9, 2018
it was ok, sometimes books like this can be a little "dry" but did learn some techniques to try
October 12, 2024
Ms. Englander does not take addiction or menatl illness into consideration. While this book may offer guidance for some people, it was not relevant to me. She repeats tropes and offers advice that may not be helpful to folks.
September 9, 2018
A lot of good, practical information here to help combat this problem.
May 12, 2019
Thanks to netgalley and the publishers for a free digital ARC of this book. I felt like I got a few helpful points from this book, however there just seemed to be way too much irrelevant information.
July 27, 2020
Short and sweet book with some good, helpful tips.
February 25, 2019
My Recommendation: I would definitely recommend it and I may re-read it again in the future. I thoroughly enjoyed Englander's writing style and found her tips and tricks truly helpful. I'm not sure the book alone has helped me discover what it is that makes me overeat, I'm guessing boredom if that's what I do, but I feel that's something I would need to explore more with an actual person rather than just a book.
My Response: Toward the middle of last year I started accepting fewer and fewer unsolicited review requests, but periodically a few come up from publicists or publishers I've worked with previously and this was one of them.
As a larger guy, (are guys plus sized?) I've always been curious about over eating and overeaters anonymous, but there are so many other books to read that I never looked into them. So when the publicist reached out to me about this back in July 2017, I figured why not.* That being said, I should be ashamed I didn't get around to reading it until early 2018 though.
Click here to continue reading on my blog The Oddness of Moving Things.
My Response: Toward the middle of last year I started accepting fewer and fewer unsolicited review requests, but periodically a few come up from publicists or publishers I've worked with previously and this was one of them.
As a larger guy, (are guys plus sized?) I've always been curious about over eating and overeaters anonymous, but there are so many other books to read that I never looked into them. So when the publicist reached out to me about this back in July 2017, I figured why not.* That being said, I should be ashamed I didn't get around to reading it until early 2018 though.
Click here to continue reading on my blog The Oddness of Moving Things.
August 28, 2018
The author is someone who has experience emotional overeating and is also a psychotherapist, so this book has the advantage of having expert and real life experience. The author provided information on how to know if you are an emotional overeater and strategies on how to control your eating habits.
October 12, 2018
4.1/5 (digital copy provided by Netgalley and publisher for an honest review)
Short review:
A 'diet' book I can get behind! Although it isn't a diet book per se.
This book consists of several chapters that could help as CBT therapy on overeating/dieting. Although I'd suggest everyone to consult face to face with a therapist. There are steps to take, and I like how there's no judgement in the words. Some tips I've known, some came as a surprise for me. Reading the clients' experiences also helps to identify myself and my problem.
Short review:
A 'diet' book I can get behind! Although it isn't a diet book per se.
This book consists of several chapters that could help as CBT therapy on overeating/dieting. Although I'd suggest everyone to consult face to face with a therapist. There are steps to take, and I like how there's no judgement in the words. Some tips I've known, some came as a surprise for me. Reading the clients' experiences also helps to identify myself and my problem.
December 3, 2018
Atopic that resonates with me...and one which has occupied way too much of my time over the years! This book is well done, and IMHO would be useful for anyone who struggles with this issue of emotional overeating--or is in close relationship with someone for whom it is an issue.
I've gone to Weight Watchers (now known as WW) for years, and their recent changes (some controversial among members) focus on eating mindfully, focus on health rather than a number on the scale, and really looking at the reasons why people have food issues that involve emotions.
I lost 40 lbs 9 years ago and it is still off. This is after starting and stopping WW and losing and gaining weight for decades. Bottom line, no "DIET" will work. Or, any "diet" will work for awhile. But is truly is a lifestyle change and a lifetime mindset. Highly recommend this book, wish it had been around years ago (although I might not have been ready to hear its message then!) Five stars.
I've gone to Weight Watchers (now known as WW) for years, and their recent changes (some controversial among members) focus on eating mindfully, focus on health rather than a number on the scale, and really looking at the reasons why people have food issues that involve emotions.
I lost 40 lbs 9 years ago and it is still off. This is after starting and stopping WW and losing and gaining weight for decades. Bottom line, no "DIET" will work. Or, any "diet" will work for awhile. But is truly is a lifestyle change and a lifetime mindset. Highly recommend this book, wish it had been around years ago (although I might not have been ready to hear its message then!) Five stars.
March 17, 2019
https://saexaminer.org/2019/03/17/boo...
A must read - learn to take control of food, not the other way around.
A must read - learn to take control of food, not the other way around.
Displaying 1 - 18 of 18 reviews