Read more about the article Overeating vs. Binge Eating: Understanding the Differences

Overeating vs. Binge Eating: Understanding the Differences

We’ve all been there—settling in for a cozy night with our favorite TV show, reaching for a snack, and before we know it, the entire bag of chips is gone. Or maybe we indulge in a little too much at a holiday meal, leaving us feeling overly stuffed but satisfied. These are common experiences and fall under the category of overeating—something most of us do from time to time. But when does overeating cross the line into binge eating? For some, eating large amounts of food isn’t just an occasional slip but a distressing and repeated behavior tied to emotional struggles. Binge eating disorder (BED) is a serious condition that affects millions of people and goes beyond simply eating too much. To binge eat is to experience a loss of control over eating large quantities of food, often followed by significant distress and emotional turmoil. At the Center for Healthy Eating and Activity Research (CHEAR), we specialize in helping individuals better understand their eating behaviors and develop healthier relationships with food. In this post, we’ll…

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Read more about the article Balanced Eating: The Key to a Healthier Relationship with Food

Balanced Eating: The Key to a Healthier Relationship with Food

Have you ever found yourself second-guessing what, when, or how much to eat? In today’s world, where diet rules, calorie counts, and “good” versus “bad” foods dominate conversations, it can feel impossible to eat without guilt or overthinking. But what if eating didn’t have to be so complicated? This is where normative eating comes in—a way of eating that’s natural, flexible, and based on your body's needs rather than external rules. It’s about trusting your hunger and fullness cues, enjoying food without guilt, and creating a balanced, sustainable relationship with eating. At Center for Healthy Eating and Activity Research (CHEAR), we focus on Regulation of Cues (ROC)—helping individuals reconnect with their internal signals to develop a healthier, more intuitive approach to eating. What Is Normative Eating? Normative eating means eating in a way that supports your body’s needs while allowing flexibility and enjoyment. Unlike restrictive diets that dictate rules, normative eating encourages self-trust and awareness rather than control and punishment. It can also include making healthier versions of your favorite dishes with fewer calories, ensuring…

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Read more about the article Regular Eating: What Is It and Where to Start?

Regular Eating: What Is It and Where to Start?

Life is busy, unpredictable, and often chaotic. With so many responsibilities pulling us in different directions, food can easily become an afterthought. But irregular eating patterns—skipping meals, eating on the go, or overeating—don’t just affect your physical health. They can also disrupt your emotional well-being and your body’s natural ability to regulate hunger and fullness. Regular eating patterns offer significant health benefits, including improvements in metabolic health and disease prevention. At The Center for Healthy Eating and Activity Research (CHEAR), we understand these challenges. Our mission is to support individuals in developing healthier eating habits through compassionate, evidence-based strategies like Regulation of Cues (ROC). Let’s explore how regular eating patterns can improve your well-being and how to achieve them. Understanding Regular Eating Patterns Regular eating patterns mean establishing a consistent rhythm for nourishing your body. This doesn’t mean adhering strictly to the clock but rather finding a flow that works for you and your lifestyle. Creating this rhythm helps stabilize blood sugar levels, manage hunger, and maintain consistent energy throughout the day. A helpful tool…

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Read more about the article Rapid Eating: Strategies to Slow Down and Transform Your Relationship with Food

Rapid Eating: Strategies to Slow Down and Transform Your Relationship with Food

In today’s fast-paced world, rapid eating has become the norm rather than the exception. Between juggling work, family responsibilities, and social engagements, many people treat mealtime as a task to complete quickly, often consuming meals on the go or in front of screens. However, this habit of rushing through meals can have far-reaching implications for physical and emotional well-being. Taking a few deep breaths before starting a meal can enhance mindfulness and awareness of hunger cues, allowing individuals to become more attuned to their body's needs. At Center for Healthy Eating and Activity Research (CHEAR), our evidence-based programs, such as the Regulation of Cues (ROC) treatment, are designed to help individuals address the underlying factors that contribute to rapid and mindless eating. ROC emphasizes the importance of tuning into the body’s natural hunger and fullness signals, promoting a slower, more intentional eating pace. By fostering mindfulness, we empower individuals to not only improve digestion and reduce overeating but also to break free from the emotional triggers that often drive rushed eating behaviors. Slowing down during…

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Read more about the article Craving Management: What Is a Craving and How to Manage It

Craving Management: What Is a Craving and How to Manage It

At the Center for Healthy Eating and Activity Research (CHEAR), we understand that cravings are a powerful experience familiar to many. Whether it’s a sudden urge for chocolate or another craved food, cravings can feel overwhelming and hard to ignore. Recognizing and managing these cravings, however, is possible and can be transformative for our health. CHEAR’s expertise and research provide individuals with the tools to understand and respond to cravings in ways that align with their wellness goals. By exploring the root causes and learning specific strategies, we can develop a healthier relationship with food—and even feel more in control of those impulsive moments. What Are Food Cravings? Cravings often arise from a combination of hormonal, psychological, and emotional factors. For example, hormones like ghrelin and leptin regulate our hunger levels, and changes in these hormones can create intense urges for specific foods. Beyond just hunger, our brain’s reward system also plays a significant role. When we eat foods we enjoy, dopamine is released, making us feel pleasure and encouraging us to seek out that…

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