Understanding and Managing Loss of Control Eating Workbook

Understanding & Managing Loss-of-Control Eating

A 53-page, research-informed self-guided workbook designed to be worked through over 6–8 weeks.

Loss-of-control eating can feel confusing: eating past fullness, zoning out around food, or experiencing moments where stopping feels much harder than it “should”.
 

My own peer-reviewed research explored the relationship between loss-of-control eating and inattentive and impulsive tendencies in 516 adults. Both predicted loss-of-control eating even after accounting for existing eating-disorder symptoms, with inattention emerging as the stronger predictor. This workbook grew directly from that research, translating the science into practical exercises you can use in everyday life. 
 

Across 7 structured modules, you'll explore:

• why loss-of-control eating happens and how it differs from ordinary overeating

• attention, impulsivity and missed hunger/fullness cues

• recognising body signals beneath distraction and “brain noise”

• mapping your personal trigger → urge → action → aftermath cycle

• practical strategies for creating a pause before acting on an urge

• emotional and nervous-system regulation

• how routine, sensory environment and meal rhythm can support regulation

• creating your own personalised regulation plan
   

This isn't a diet plan and it isn't about restriction or eating “perfectly”. The focus is understanding your patterns, building awareness and developing a more intentional relationship with food. The workbook itself explicitly takes this non-restrictive approach. 
 

What you'll receive

53-page downloadable PDF
7 modules | designed for 6–8 weeks
Instant digital download after purchase
 

You can read the workbook digitally and print the exercise and reflection pages as you need them, print the full workbook if you prefer writing by hand, or import the PDF into an annotation app such as Goodnotes and write on it using a tablet or Apple Pencil.
 

Created by Laura Christie, MSc Psychology — lead author of peer-reviewed research into loss-of-control eating published in Brain and Behavior.
 

£24.99