Sometimes it's good to just let the feelings flow. Take out a piece of paper and just start writing your feelings down on paper. I do this when I start to feel overwhelmed. We all have certain tendencies and mine is to put too much on my place (food or otherwise), then when I'm upset because I have too much (to eat, too much to do), I feel hopeless. It's too much to handle, and I just don't know what to do.

First write down some ideas for using with EFT, starting with whatever is on your mind

I waste time
Wish I wouldn't
Can't help it
Can't seem to lose this weight
I'm getting bigger by the minute
It's hopeless
Makes me want to eat
Hate this

Exercise: Deep breath in, imagine a stream of golden light coming in to energize and feed you, then as you exhale imagine blowing all the negative energy associated with the first item on your list ("I waste time") out in a conscious stream in a dark colored stream. Maybe you exhale bubbles that then explode as they're floating away. It feels good to breath in energy and exhale toxins.

Now, what to put in that negative energy's place? You can't simply stop an activity, you must replace it with something else. If you want to release a negative thought or idea, then consider what positive or different thing you'd like instead.

It's common for us to discount all the things we're doing for ourselves such as eating better, exercising a bit more, walking, enjoying other's company, and to put our attention only on the ice cream we ate last night. "I shouldn't have eaten that! Why am I so stupid!" We seem to love bashing ourselves over the head with our inadequacies. I'm not sure why we do this, but it is so common that we all could probably benefit from a quick clearing of that notion:

"Even though I bash myself constantly over the head, I deeply and completely accept myself anyway."

"Even though I'm not perfect and probably never will be, I deeply and completely accept myself today and every day."

"Even though I wish I knew all the answers, I'm willing to give myself time to learn."

"Even though I want it now, I deeply and completely accept myself and am willing to accept this day with thankfulness."

Those little things you're doing are adding up to the changes you want to make. Have you seen those time release photos of a flower blooming for instance? If you sat and watched, it would seem as if nothing is happening, but if you saw a timed series of photos over a 24 hour period played in a 30 second span, then you'd see rapid change. Our weight changes are like that too. I know when I look in the mirror I want to see something different, but it's usually the same old me staring back. I stand and check my profile, and that too, seems the same, no matter what I did yesterday, so it can be easy to think, "What's the point? This isn't working. I want a donut," and right back to old habits we go.

If you commit to one day at a time you will get there. Remember there's always One More Bite - an hour from now, later today, and tomorrow there will be another bite. If you remember there is always One More Bite later, you'll not have to eat every last bite right now.

EFT helps you work on the day-to-day issues, those little things that bother you, that drive you to eat to feel better. Work on them as they arise, and slowly you'll begin to dissolve more and more bigger issues without even trying.

Kathryn Martyn, M.NLP

Kathryn Martyn, Master NLP Practitioner, EFT counselor, Weight Loss Coach and owner of OneMoreBite-WeightLoss.com is the author of "Changing Beliefs, Your First Step to Permanent Weight Loss," and "5 Steps to Blast Through Weight Loss Plateaus."

Kathryn was a curvy 16-year old when she met a boy who forever altered her life by uttering three little words. No, not, "I love you," but "You've gotten fat." She weighed all of 132 pounds at 5 foot 7 inches tall, a heathy weight for her.

That statement made her vow to never let him see her eat, and she kept that vow, yet at a very high cost. Whenever they were together she couldn't wait to leave so she could feed her desire for peace and comfort as well as quell her constant hunger pangs.

Denying hunger leads inevitably to eating far past full because we lose the ability to know when we've had enough or what enough even means. After the end of the boyfriend she began a relationship with food that also wasn't healthy. Eating enough for several people, buying enough groceries for a family of four despite living alone, and being diagnosed with high blood pressure at the tender age of 19.

She eventually realized she was unhealthy and unhappy with how she looked so she started to learn to get in touch with her "hungers." She taught herself to recognize what it felt to be satisfied with food. She read books about emotional eating, anorexia, bulimia and other eating disorders, owned a natural foods store, studied herbology and nutrition and discovered weight training for beauty.

Kathryn's gone from a low of 118 pounds to a high of 218 pounds. She knows how it feels to wake up every morning saying, "Today is the day I'm going to start eating right," and then by noon hearing, "Tomorrow would be better. Yeah, I'll start tomorrow."

Kathryn now maintains a healthy weight using the techniques in her 8-week Ending Emotional Eating online weight loss program, workshops and her one-on-one private weight loss coaching practice. Her motto is, "Every meal stands alone," which means no single thing you eat should cause, "Oh, well, I've blown it now," because you can't blow it. You can only overeat this one time. Your next meal is a separate event.

She's called the "Weight Loss Lady," because she get results when all else has failed.

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