OUTGROWN workbook

Stop Fighting Food,
Start Outgrowing the Pattern.

Isn’t it time to enjoy eating without feeling guilty and overdoing it all the time? To live freely without the never-ending food chatter in your head, cravings, deprivation, punishments, and meal plans?

This science-based workbook helps you end emotional eating, binge cycles, and food obsession by changing the identity and nervous system patterns that drive them.

If you’re reading this, you’ve begun the process of trying to find out why you can’t stop eating even if you want to. Your emotional eating or bingeing habit may have started to affect your health and waistline, too.

First, I want to acknowledge that you’re taking these first steps.

You´ll make it this time!

Is this you?

You want to end the stress caused by the restrict-binge cycle, the shame and the never-ending food noise filling your head. This stress causes sleep problems, anxiety, adrenal dysfunction and thyroid problems. It also distracts you from the important things in your life, like family, friends, social life, travelling, studying or your career.

You want to be free. You want to be able to say yes to a spontaneous dinner invitation or any other social event. You want the freedom to enjoy life fully and freely without all the made-up rules.

You want to stop spending all that money on food your body doesn´t need, on the newest diet programs and books to lose weight, on therapy, eating disorder groups, and you want to stop spending thousands of hours researching.

You don´t want your children learn your disordered eating habits from you.

I can help you!

I´ve been there too

I know what it´s like to feel out of control and powerless around food. It´s like a monster taking over you and you can´t stop eating and snacking.

I used to binge eat during my 20s used to eat to relieve stress during my 30s.

I´m 50 now, and I’ve been free from these habits for many years, even through menopause.

I want the same for you.

Why Nothing Has Worked Long-Term

There is nothing wrong with you!

Emotional eating is simply an adaptive response your nervous system learned to keep you safe, soothed, or regulated.

When you try to remove the behaviour without changing the underlying system:

– The brain interprets this as a threat

– Stress increases, and

– The pattern returns stronger

This is why willpower fails, and trying harder never creates freedom.

Real change requires a shift in identity and internal safety, not more effort.

“I read Rita’s workbook while traveling by train and I had time to really think about what she was saying. It has been very interesting getting to know myself through my eating habits. I gained insight into some reactions I didn’t know I had. Some situations suddenly became manageable, some reactions and impulses so clear. But what I liked the most is that I started transferring her questions into a broader spectrum of my life. Eating is a very intimate habit, and as such, Rita's workbook is very valuable for one's emotional journeys.”

Adrina Gomez

Designer

What's included?

A 12-chapter printable workbook with powerful exercises.

You will learn to:

Understand your eating patterns as information, not flaws
Shift your relationship to food from control to support
Reduce food obsession by calming the nervous system
Separate identity from learned beliefs
Interrupt self-sabotage at the root
Build stability without strict rules and diets

The goal is not perfect eating. The goal is peace, choice, and trust.

Bonuses:

3 Brain Rewiring Visualizations

5 Supporting Resourses

Who this is not for:

People who want a meal plan or another diet plan.
People who want a quick fix solution.
People who think that the whole problem depends solely on what they eat or they just don´t have enough willpower and they are not strong enough. This is not true, you are strong enough and it´s only a habit that you can break.
Those who are stuck in the habit of quiting and looking for the next new shiny thing. You need to apply what you learn in the book, reading it isn´t enough.

But this is for you if:

You want to stop turning to food to stuff emotions down, for comfort, to deal with stressful situations, when you are tired, or to keep things interesting.
You haven´t reached your full potential because of the life long struggle and interdependence around food, eating and body image obsession.
You want to master your overeating issues to feel free and have more time to concentrate on the joyful things in your life.
You want to stop thinking about food all day.
You want to be able to tell when you are hungry, satisfied and full, instead of eating until you are sick almost every time you eat.

What makes this different

Grounded in neuroscience, psychology, and behavior science
Identity-based rather than behavior-based
Designed to reduce pressure, not increase it
No meal plans, tracking, or dieting
No self-discipline demanded

This is deep work, made accessible.

What You’ll Feel After Working Through This

Relief. Things finally make sense.
Less urgency around food.
More space between emotion and action.
A quieter mind.
Trust in yourself again.
A sense that you are no longer fighting yourself.

You can do it! Imagine a life without overeating

Imagine eating normally again without having to react to every negative situation with overeating.

Without turning to ice cream when someone hurts or rejects you.

Without bingeing in the evening after a tiring day at work.

Without inhaling a bar of chocolate after your kids made you furious.

Never sneaking out to the kitchen to eat more when nobody is looking. And never having to hide empty packaging again.

Imagine being able to choose food based on its taste and what you feel like eating instead of its calorie content.

If I could do it, you can too.

You will be pleasantly surprised that weight loss will be the by-product of becoming a person who isn’t so compulsive and impulsive around food.

Who is Rita May

I’m a scientist (PhD in Chemistry) turned Health Coach and Life Coach specializing in emotional and binge eating, and weight loss without dieting. I use nutrition, psychology and brain science in my work.

I created this workbook after years of working with driven, intelligent women who felt ashamed that food was still an issue despite their success elsewhere.

I’ve seen again and again that freedom comes not from control, but from understanding and safety.

This workbook is the distilled foundation of that work.

Final notes

Stop fighting yourself and start outgrowing a pattern that no longer serves you.

Disclaimer: This book was not written to treat those suffering from clinical eating disorders. The information in this book is for educational purposes to help deal with overeating and bingeing, emotional eating, endless dieting and body image issues.