Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon number 1 Best-Selling books and attaining the esteemed title of a number 1 International best-seller.
When it comes to overcoming emotional eating, bingeing, or overeating, progress isn’t always obvious. You might think that the only way to measure success is by watching the number on the scale go down, but true healing involves much more than weight loss. Real progress is marked by inner changes that don’t always translate immediately into physical results, but these shifts are ultimately more transformative.
Here, we’ll explore what real progress looks like on this journey, signs that you’re making headway, even if the progress isn’t showing up on the scale. We’ll also cover strategies to help you stay motivated when things don’t look or feel exactly as you hoped.
Recognizing non-scale signs of progress
The journey to freedom from emotional eating is often filled with ups and downs. But if you’re experiencing some of these signs, it’s a good indication that you’re making genuine progress:
1. You’re becoming more aware of your triggers
One of the first signs of real progress is self-awareness. You’re starting to recognize what triggers your emotional eating, whether it’s stress, loneliness, or certain social settings.
Instead of automatically reaching for food, you pause to identify the feeling or event that’s prompting the urge. This awareness means you’re developing a greater sense of control over your choices.
2. You’re able to sit with uncomfortable emotions
Learning to sit with discomfort is a major milestone. Emotional eating is often a response to avoid feelings that are difficult to face, like sadness, anxiety, or frustration. When you begin allowing yourself to feel these emotions instead of numbing them with food, you’re making substantial progress. This shows growth in emotional resilience and self-compassion.
3. Your relationship with food is becoming more positive
Instead of categorizing foods as “good” or “bad,” you start to view food more neutrally. You see it as nourishment and fuel rather than a reward or punishment. You may even notice that you’re savoring your meals more, practicing mindful eating, and enjoying your food without guilt. This shift in perspective is a huge win on the path to a healthier relationship with food.
4. You’re experiencing fewer urges to binge or overeat
The frequency and intensity of your binge or overeating episodes may start to decrease. You may still have moments of emotional eating, but they’re less overwhelming and happen less often. Instead of feeling powerless, you notice that you’re able to navigate your cravings with more self-control and mindfulness. This is a powerful indication that your habits are gradually changing.
5. You’re treating yourself with more compassion
Self-compassion is a key element in breaking free from cycles of bingeing or overeating. You might notice that when you slip up, you’re less harsh on yourself and more forgiving. Instead of spiraling into guilt or self-criticism, you acknowledge the experience and move forward without dwelling on it. This shift toward self-kindness can strengthen your resilience and help you stay motivated.
6. You feel more energized and present in your daily life
Emotional eating can drain your energy and take a toll on your physical and mental well-being. As you make progress, you’ll likely notice that you feel more energized, more engaged, and better equipped to handle your responsibilities. You’re no longer consumed by thoughts about food, and you can focus more on what matters in your life.
How to keep going when progress isn’t what you expected
Progress often doesn’t come in a straight line. There will be times when you don’t feel like you’re moving forward at all, or when setbacks make you question your progress. Here are some ways to stay motivated and keep going, even when the progress isn’t exactly what you want:
Set process-oriented goals instead of outcome-oriented goals
Instead of focusing on goals like weight loss, set goals that center on actions and habits, such as journaling daily, practicing mindful eating, or learning a new way to cope with stress. These goals keep you focused on the small, daily steps that lead to lasting change.
And by concentrating on the process, you’ll avoid getting discouraged by temporary setbacks.
Celebrate every small win
Recognize and celebrate every small sign of progress, no matter how minor it may seem. Each time you choose not to eat in response to stress, each time you practice mindful eating, and every moment you treat yourself with compassion are all victories. Celebrating these moments reminds you that healing is an ongoing journey, and each step matters.
Reframe setbacks as learning experiences
Setbacks don’t mean you’re back to square one. Instead, they’re an opportunity to learn. Reflect on what triggered the setback and what you might do differently next time. Maybe you were stressed or tired, or perhaps a particular situation caught you off guard. With each setback, you’re learning more about yourself and building resilience.
Lean on your faith for strength and guidance
Your faith can be an incredible source of support. During times of doubt or struggle, turn to prayer, scripture, or your faith community for strength and encouragement. Trust that God is with you on this journey, guiding you toward healing and wholeness. Meditate on verses like Isaiah 41:10, which says,
“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”
Embrace imperfection as part of the journey
Real change doesn’t require perfection. Remind yourself that slips and setbacks are part of any healing journey, not signs of failure. By embracing imperfection, you allow yourself the freedom to grow at your own pace without the added pressure of unrealistic expectations. This acceptance opens up more space for grace, which can be especially helpful during challenging times.
Practice gratitude for the progress you’ve made
Take time to reflect on and give thanks for the progress you’ve made, no matter how small. Gratitude shifts your perspective and helps you focus on the positive changes that have already occurred. When you’re thankful for each step forward, you cultivate a hopeful and motivated mindset that can carry you through difficult moments.
Focus on your “why”
Reconnect with the reasons you started this journey in the first place. Do you want to experience more freedom and peace around food? Do you hope to break free from old patterns so you can show up more fully in other areas of your life? By grounding yourself in your deeper purpose, you can keep moving forward, even when progress seems slow.
Remember, healing is a journey
Overcoming emotional eating, bingeing, or overeating is a journey, one that often involves learning to celebrate small, meaningful changes along the way. Real progress is not measured solely by a number on the scale but by the freedom you gain in your relationship with food, your growth in self-compassion, and your ability to approach each day with a resilient heart.
Working with me through the Reclaim YOU Method offers support and guidance tailored to help you uncover the root causes of these habits and create real, lasting change. Together, we’ll build a foundation for true healing that empowers you to step fully into the health and freedom you’re called to. This method is designed to help you break through the patterns keeping you stuck and move toward lasting peace with food and with yourself.
Remember, you don’t have to do this alone. Progress may feel slow at times, but each step forward brings you closer to a life where food no longer holds power over you. Lean into the journey, trust in the growth process, and keep moving forward with confidence.
Jasmine Kelly-Stephens, IIN Holistic Health and Wellness Coach
Jasmine is an exceptional Trauma-informed Emotional Eating Holistic Health and Wellness Coach who gracefully manages her roles as a dedicated mother, wife, and leader in various church ministries. Her journey is marked by notable accomplishments, such as co-authoring two Amazon Number 1 Best-Selling books and attaining the esteemed title of a Number 1 International best-seller.
Jasmine's personal story spans several decades, interwoven with the trials of comfort, stress, and emotional eating. This deeply personal struggle propels her unwavering commitment to addressing the emotional eating crisis, and guiding women towards healing, restoration, and liberation. At the heart of her mission is the empowerment of women, helping them liberate themselves from the chains of shame and guilt linked to emotional eating, all while drawing on her expertise in trauma-informed care. Through this transformative process, women rediscover their relationship with food and their bodies, embracing a journey of self-love and acceptance that brings forth renewed energy, freedom, and confidence to fulfill their divine callings within the Kingdom.
Jasmine firmly believes that the healing experienced by women extends its positive ripples outward, fostering healthier relationships within families and communities. This ripple effect creates a transformative impact for everyone involved. While Jasmine offers personalized coaching tailored for Christian women entrepreneurs, her passion knows no bounds. Actively spreading the message of transformation through speaking engagements and workshops, she aims to reach anyone open to the journey toward healing and well-being.
