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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Read more about the article Understanding Childhood Obesity and Weight Stigma: Breaking Down Barriers for Better Health

Understanding Childhood Obesity and Weight Stigma: Breaking Down Barriers for Better Health

At  (CHEAR), we are deeply committed to helping children and their families navigate the complex journey of managing obesity in children. It’s a conversation many of us might shy away from, but it’s one we need to have—because the more we understand about obesity in children and the stigma that often accompanies it, the better we can support our kids. Childhood obesity is not just a physical issue; it’s intertwined with emotional well-being, mental health, and societal perceptions. In this post, we’ll break down the complexities of obesity in children, dive into the damaging effects of weight stigma, and highlight why early intervention is crucial. We’ll also explore treatment options that work and how we can create a more supportive, stigma-free environment for children. Pediatric Obesity – More Than Just Weight Understanding Pediatric Obesity Pediatric obesity is often misunderstood. It’s not simply about a child carrying a few extra pounds; it’s a chronic condition that can deeply affect a child’s overall well-being. At , we recognize that this condition, like other chronic illnesses, requires thoughtful,…

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Read more about the article Binge Eating Disorder (BED) vs. Overeating, Emotional Eating, and Eating in the Absence of Hunger (EAH)

Binge Eating Disorder (BED) vs. Overeating, Emotional Eating, and Eating in the Absence of Hunger (EAH)

We’ve all been there—reaching for that extra slice of pizza or digging into ice cream after a rough day. Food isn’t just about nourishment; it’s deeply tied to our emotions, social activities, and even our sense of comfort. But when does eating go from being a normal part of life to something that can impact our health? There are multiple different types of uncontrolled eating that can happen when you are not physically hungry, including binge eating, overeating, emotional eating, or eating in response to cues, understanding the differences can help you regain control over your eating habits and overall well-being. At CHEAR, one of our approaches to treating unhealthy eating behaviors is called Regulation of Cues (ROC). ROC helps people reconnect with their body’s natural hunger and fullness signals—guiding them to trust and regulate their internal cues, rather than letting emotions or external triggers dictate their eating patterns. Let’s explore these different types of eating, and how ROC can make a difference in addressing them. Understanding Eating Habits Eating habits are a tapestry woven…

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Read more about the article Using Exposure Therapy to Help Manage Binge Eating Disorder (BED) and Overeating

Using Exposure Therapy to Help Manage Binge Eating Disorder (BED) and Overeating

At the UC San Diego Center for Healthy Eating and Activity Research (CHEAR), we employ a variety of therapeutic interventions to help individuals reduce binge eating and overeating. Among these methods, exposure therapy is a key approach that targets both the physiological sensations and cognitive experiences associated with highly craved foods. A mental health professional guides the exposure therapy process, ensuring it is conducted correctly and providing a supportive environment for patients as they confront their fears. What is Exposure Therapy? Exposure therapy is a well-established treatment method used to address anxiety, phobias, and eating disorders. The core principle of exposure therapy is to help individuals confront and reduce their unwanted responses to specific stimuli by gradually exposing them to these triggers in a controlled and safe environment. For instance, if someone has a fear of spiders, a clinician might begin by showing them pictures of spiders, then move on to videos, and eventually have them observe a real spider. This gradual exposure helps the individual become desensitized to the fear-inducing stimulus, reducing their anxiety…

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