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How Dipanshu Said Goodbye to Emotional Eating [Client Spotlight]

Dipanshu used to sit in his room all day long, eating and binge-watching,

to distract himself from the pain of reality...

He was experiencing symptoms of depression... although he wasn’t ready to admit that his life was falling apart and that he needed to do something about it...

Flipping on Netflix and eating his emotions seemed like the easier options...

His relationship with food became toxic.

He became overweight, and people could tell that from how many inches he had gained around his belly. He also looked older than his age.

From a slim high school teenager, he entered his 20s with an overgrown belly.

Not only that, but for someone in his 20s, his binge eating and emotional eating habits were taking a huge toll on his physical health, mental well-being and his confidence.

He had been struggling for a few years...

He wanted to lose weight, so he focused on diets and weight loss...

Until Dipanshu came across me and the Stop Binge Eating Program on social media back in 2020, we had a few email correspondences, and he started working with me.

Almost 3 years on, I recently received a gratitude email from him...and he's shared generously shared his story on his blog and has given me the permission to share his story with you to inspire you and give you some hope!

Anyway, when we first started working together...

I knew his issue wasn't just food, or weight. Weight was the easy part.

It was something a lot more complex...

It was all in his mind...emotional eating...

He was using food as a coping mechanism to avoid uncomfortable emotions, and he wasn’t aware of it. He was choosing to ignore memories that were troubling him, as if they never happened.

As we worked together, Dipanshu had an epiphany that I had an over-desire when it came to food. The food had the power to alter his mood.

He understood that in order to improve his relationship with food, he had to look beyond his diet and food habits.

Food wasn't the issue: Dealing with triggers

As Dipanshu used binge eating and binge-watching as his main coping mechanisms, whenever he had an uncomfortable situation or unpleasant feelings, he'd distract himself with Netflix and food.

During his time in the Stop Binge Eating Program,

  • Dipanshu realized that it wasn't just the "food" that he needed to tackle, but rather, he needed more effective coping mechanisms. In fact, he wasn't aware of his emotional habit and the role food played. It was partly habit, partly a way of coping.

  • We paid attention to what his triggers were and we worked closely on his emotional management and emotional regulation skills, carefully dealing with each of his trigger emotions and developing a coping plan so that he no longer felt the need to turn to food for comfort.

  • Of course, we addressed his nutritional intake as well, so that he would not feel deprived in the process. The goal was to help him re-connect with his body so that he could feel satisfied and full, to reduce cravings and binge urges.

  • We made simple changes to his daily routine and helped him develop more awareness of his habits so that he no longer turned to food when he was bored, stressed, or depressed.

Other than building emotional resilience and developing coping skills, we worked on the triggers in his immediate environment as well.

Not only was he emotional eating prior to working with me, but another major issue was that he associated the evening and Netflix with food, so we gave his evening routine a makeover, so that we could break the association and he was no longer turning to food "on autopilot"

Whenever I turned on Netflix, my hands started looking for some snacks. And because now I was aware of this trigger response, I did some grounding exercises to overcome this.

He found these exercises easy and discreet to do anytime, anywhere whenever he felt the binge urges. The exercises redirect his focus from his cravings and put his focus back on the present moment.

These exercises bought him time when he was in heightened emotional states so that he could tune in to his body to understand what he really needed in those moments and refer back to our agreed plans of action: his personalized action plan for his triggers.

Nutrition and Food

Prior to working with me, Dipanshu had tried various diets, including the vegetarian/vegan diet, keto and intermittent fasting. However, because of the strict rules and restrictions, he wasn't able to stay consistent. Obviously, these diets didn't give him joy, and he felt deprived, so he "cheated" or gave up.

When it came to changing his nutrition,

The first step we did was to get him to stop dieting and get rid of any unnecessary dietary restrictions. That meant no more intermittent fasting or keto or any other kinds of food restrictions.

If you've been in my world for any length of time, you may have heard me mention the idea of "physically and mentally nourishing foods".

This is how Dipanshu felt after implementing this:

"This doesn’t mean I was free to eat junk and unhealthy food whenever I want. This step meant I am getting ready to be mindful of how much and what my body needs. There are other ways to be followed in this regime — taking control of portions, eating at the same times every day, planning your meals, enjoying some sweet and fried food once in a while."

Of course, Dipanshu also followed my signature method: the 3+2+0 Meal Structure , i.e., eating 3 complete meals — breakfast, lunch, dinner, and having 2 snacks. Dipanshu made the conscious effort of eating nothing outside of these meals and snacks.

His biggest takeaway:

The key here is to have meals at the same time of the day. It’s being disciplined with your food and mealtimes.

Planning his meals a day ahead also helped him keep a check on his cravings.

This will only take a few minutes every day, and the results are gratifying.

As he reconnected with his body's hunger and fullness cues and his body started to communicate with him again, we also worked to adjust his nutritional intake to become more nutritionally balanced, to reduce cravings and to optimize it for weight loss.

As Dipanshu was vegan for ethical reasons, we explored and expanded his range of plant-based protein options to meet his nutritional requirements and to keep him satisfied and full:

As soon as I increased vegetables and proteins as a part of my meals, I started feeling more fulfilled in my hunger.

Whilst I do not believe intuitive eating should be the next best step for anyone just stepping out of the diet mentality, in the Stop Binge Eating Program, I worked closely with Dipanshu to guide him towards the goal of intuitive eating, because it mimics how a non-dieter would eat in a day and feel towards food.

As he was working with his body again and not against it, along the way, we also adjusted his portion sizes thanks to these signals

Mindset Shifts

Most important of all, Dipanshu saw significant changes in his mindset.

This is what he realized, in his own words:

Our thoughts create our reality. It’s not optional. It’s a definitive requirement to work on our mindset to bring a significant change in our lifestyles. Our mindset directly impacts our results. So, if we want to make substantial changes in our actions, we have to start from our mindset.

Small, Practical Action Steps

What Dipanshu loved most in the Stop Binge Eating Program were the small, practical action steps.

Along the way, he also realized he was stuck with the perfectionist mindset, which led him to self-sabotage.

If it were up to me, I’d want to go hard on myself and improve everything immediately. I won’t lie — I tried to do so. But things don’t work that way. I was beating myself up for not being perfect with my plan — for not eating dinner at the pre-determined time.

Until he realized ...

Slow progress is also progress. I started focusing on making 5–10% changes every day and making them substantial and long-lasting.

He learnt that self-critical perfectionism relates to an increased risk for binge eating symptoms because it engenders frustration of the psychological needs for autonomy, competence, and relatedness.

Celebrating small wins

This helped him tackle perfectionism.

Perfectionism wanted me to go on a roll of binge-eating throughout the day only because I had some candy in the morning. My perfectionist brain would go — oh, now I have ruined my commitment to the ‘no sugar’ rule, so let’s go crazy with eating anything now. I celebrated small wins — like today, I had a healthy and fulfilling breakfast. This helped me stay in the process longer and protect myself from doing any self-harm to my confidence.

There are often unmet needs (especially emotional needs) behind emotional eating. Therefore, in the Stop Binge Eating Program, we got Dipanshu to start practising self-compassion and used CBT techniques to untwist his automatic, negative thinking patterns like "I am fat, and I have unhealthy eating habits,” and replacing these negative self-talk with “I am learning and growing to develop healthy eating habits. I exercise regularly, and my food nourishes my body.”

As mentioned at the beginning, Dipanshu has kindly given me the permission to share his case with you. He has also written about his experience in the Stop Binge Eating Program on his own blog.

You can read about Dipanshu Rawal's full experience here:

If you are also struggling with emotional eating, binge eating, or any form of habitual overeating, and you are hoping to achieve similar results like Dipanshu did, join us in the Stop Binge Eating Program.

It's time you stopped spinning the wheels and followed a proven step-by-step plan so that you can achieve the same results.

Fast-track your progress and say goodbye to yo-yo dieting, emotional eating, constant snacking, and binge eating today!

Read Dipanshu's Entire Review

You can view the entire review in Dipanshu's own words here:

You can Experience The Same Transformation


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