Why One Moment of Overeating Doesn’t Have to Spiral Out of Control

Have you ever finished a meal and thought, “I didn’t need that second helping... why did I eat so much?”
Then, moments later, the guilt creeps in, and before you know it, you’re standing in the kitchen, finishing the chips, the cookies, anything to numb the shame?

If so, you’re not alone. 

Everyone overeats sometimes.
Yes, even nutritionists. Even intuitive eaters. Even the women you admire who seem to “have it all together.”

But here’s the key difference:

“Normal” eaters don’t make one moment of overeating mean they’ve failed.

They might feel a little too full. They might notice, “Hmm, that was more than I needed.”
And then... they move on.

No guilt.
No spiraling.
No “I’ve ruined everything, so screw it, I'll start over Monday.”

They treat it as just what it was: one moment. One snack. One meal. Not a verdict on their worth, their body, or their ability to “get it right.”

But if you’ve been stuck in the binge-restrict cycle, it doesn’t feel that simple.

For many of the women I work with, the moment after overeating feels like falling down a black hole.

That handful of snacks?
Turns into a bag. Then something sweet. Then something salty.

The guilt builds. The shame piles on. You tell yourself you’ll be stricter tomorrow. That this time, you really mean it.

But by tomorrow? You’re hungry. You’re tired. And you’re craving the comfort that food has always given you.

The truth is, it’s not the food that keeps the binge going.
It’s the shame.
It’s the voice in your head saying, “You’ve failed again.”

Let’s pause that story for a second.

What if one moment of eating more than you planned… didn’t have to mean anything?

What if you could simply notice, “Okay, I overate,” and then go drink some water, take a breath, and move on?

Not because you “should” be stronger.
But because you deserve peace with food.

Because this doesn’t have to be your battle anymore.

You’re not broken. You’re human.

You might be carrying a lifetime of diet culture, perfectionism, or emotional pressure on your shoulders.

Maybe as a child, you learned to be the good girl. The quiet one. The helper.
You were praised for being easy, for not needing much. So now, as an adult, you don’t know how to ask for care. You don’t know how to rest until the world is asleep.

And when you finally do rest?
It comes with a side of cookies. Or wine. Or whatever feels like relief.

If that resonates… I want you to know:

That coping tool made sense when you didn’t have others.
But now? You get to build new ones.

Healing doesn’t mean you never overeat again.

It means when you do, you meet yourself with curiosity, not cruelty.

You pause and say:
“That happened. I’m still safe. I don’t need to spiral.”

That’s where freedom starts.

Not in controlling every bite.
Not in being perfect.
But in how you respond to the imperfect moments.

Want to finally feel free around food? 

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might find this helpful! 💌

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.