Binge Eating – How to stop

Updated: Mar 5


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The urge to binge eat can feel so overpowering. We can expend a lot of mental energy trying to fight the urge by means of avoiding or restricting certain foods, excessive exercise or dieting. Although these behaviours may come with good intentions they often only exacerbate the problem. They reinforce body distrust and a distorted, dysfunctional relationship with food.

When we shift your mindset and energy to reset your relationship with food and body, the tug-a-war ends and we find a new flow in ease and grace in developing a healthy relationship with food and body for once and for all.

Here are the four key concepts to focus your energy so you can stop binge eating for good:

  1. Food Relationship Focusing on your food relationship is about getting to the root of your eating behaviour so you're no longer trapped in a losing battle against food and your body. This starts with fostering curiosity and being objective enough to understand the food landscape (what's happening before a binge). We always think it's about the food because we're making our way to food but we're also making our way away from something else. What are the specific emotions and triggers? From here, we begin building emotional flexibility (the ability to sit with any unpleasant feelings ex. cravings or urges) while staying present in the moment. To help you confidently kick-off your journey to a freer, healthier relationship with food get my free eBook 21-Days to your healthy relationship with food!

  2. Mindset If you're focusing on the problem, you will stay in the problem because where consciousness goes it expands. We need to reframe our mindset and it starts with aligning to the vision of health you have for yourself. Instead of focusing your energy fighting what is, focus your energy on building the new. Begin by mapping out your desired relationship with food and body. How do you want to feel and be? How do you want your days to look like? Get specific here. Then start being aware of, and reframing negative thinking patterns and self-talk that aren't in alignment with that vision for yourself

  3. Pleasure & Satisfaction Eating Eating is a pleasurable experience, however when you're consumed in the binge eating cycle, you don't see it as so. You miss out on the pleasure from eating when you're disconnected from the eating experience, your bodies or you don't feel worthy on some level. Subconsciously. we may find ourselves making our way back to food again, and again, to get that dose of dopamine (a feel-good neurotransmitter). Connecting to the body and bringing mindfulness to the eating experience can help us re-establish body-trust and start receiving the pleasure from eating so that binge eating, let along overeating becomes impossible because you savour the pleasure from eating. Pleasure & Satisfaction Eating is my proven, signature process for becoming binge free though reconnecting with the body and receiving the pleasure and satisfaction from eating.

  4. Whole-self nourishment Like I mentioned above, eating brings a lot of pleasure, among other things (distraction, dull numb feelings, enhance pleasant feelings etc.). For some, eating may be their biggest dose of daily pleasure. It's important to find other ways to bring pleasure to your day without food; self-care, body movement, social connection, stress relief. We need to nourish ourselves in all areas of self for total wellbeing.

Need Support? I'm Serena Benali, a Registered Dietitian and food relationship expert specialized in eating disorders and disordered eating. My mission is to help you reach your happy, healthy place with food and body.

Schedule a complimentary discovery call now. I would love to guide you to a freer, healthier, happier relationship with food and body!


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