Binge Eating: 9 Helpful Tips to Stop

Updated: Feb 27

15 teal iced cupcakes

To stop binge eating, focus your energy on these nine game-changing strategies to kickstart binge freedom.

These nine strategies will help you breakup with binge eating and guide you into a healthier, more balanced relationship with food.

1. Refrain From All-or-Nothing Thinking

This kind of mindset is soooo prevalent with diet culture and dieting. It forces us to either be dieting and trying to 'eat perfectly' or completely off the wagon and bingeing. This kind of thinking puts a lot of pressure on ourselves to eat ‘perfectly.’ In doing so, this creates a lot of tension in our body that overtime no one can sustain. Eventually like a volcano building pressure, the volcano erupts and then we find ourselves on the other side of binge wondering what just happened.

Strategy: Instead of focusing on all or nothing or black and white thinking, think in grey and rainbow. Expand your mindset and perspective. Refrain from putting yourself and things into boxes and categories.

2. Recognize and Detaching From an Unhealthy Desire for Thinness

Having an unrealistic body standard for yourself can cause significant mental distress. It can lead to extreme dieting and restricting that contributes to bingeing and eating disorders. Understand that we all have different set points when it comes to our weight. A set point is a weight range that we can maintain more effortlessly by eating a balanced diet and allowing all foods to fit.

Strategy: Instead of focusing on a certain weight, focus on how you want to feel, your energy level, and the kind of relationship you want to have with food, your body then work towards that.

3. Stop dieting

Research indicates dieting perpetuates the binge eating cycle of binge, restrict, repent, repeat. Dieting is also a risk factor for eating disorders.

Strategy: Look at adding more balance to your meals (having protein, carbs and fats), and eat regular meals. Whether thats 3 meals and two snacks or 2 meals and 3 snacks or which ever formula work for you! Be consistent with this.

4. Eat enough during the day

Our body always keeps the score. So when we don't eat enough during the day our body ends up making up for it in the evening. We typically end up experiencing this as cravings for foods high in fat and sugar. This is normal, they are more calorie dense so our body craves them because they can more readily make up for the days deficit.

Strategy: Focus on balanced meals throughout the day (carbs, protein and fats). Also if you aren’t a breakfast eater but end up overeating or binge eating in the evening you might actually be! Give breakfast a try and see what happens.

5. Get enough sleep

Sleep is often the first thing we sacrifice when our life gets hectic. Lack of sleep can lead to a deregulation of our hunger and satiety hormones, leading use to physiologically feel more hungry.

Strategy: Stay consistent with sleep and aim for 7-9 hours per night. Engaging in a relaxing bedtime routine that you enjoy can help make bedtime more enticing.

6. Eat foods you enjoy

Enjoyment and satisfaction from eating comes from two aspects: mental and physical. Mental meaning eating foods that are mentally satisfying and physical meaning foods that provide satiety and fullness. When we eat foods that don't really satisfy us, either physically or mentally, we don’t receive the full satisfaction and pleasure that the eating experience has to offer us. Inadvertently, we subconsciously end up making our way back to food again... and again. It can be a big reason why you eat when you're not hungry.

Strategy: Eat foods you enjoy! Before you sit down to eat, ask yourself if the food is mentally satisfying. For physical satisfaction make sure you include protein and fat to provide satiety and satisfaction, take your time to eat and notice when satiety settles in.

7. Engage in regular self-care and stress relief

How do you release the built up stress from day-to-day? Even when we don’t have a significant stressful event the small stresses from day-to-day do build up. If we don't have practices in place to relax and destress overtime, this tension builds up and eventually erupts. In addition, we may find ourselves turning to food and emotional eating to try and manage our stress.

Strategy: Engage in regular activates that provide you greater peace and clarity.

8. Do things that bring you pleasure, daily!

Food provides a lot of pleasure and sometimes it's people's only daily pleasure. Find other ways to nourish yourself and sprinkle pleasure into your day-to-day life that doesn’t include food.

Strategy: These don’t need to be extraordinary acts sometimes it’s just turning our awareness to what is already there, nature, a quiet moment or doing something you enjoy.

9. Get support to breakup with binge eating

Getting support can truly change the trajectory of your life. I see it with my clients consistently. You are not meant to struggle with food for the rest of your life! Get extra support with my e-guide to Breakup with Binge Eating: 5-Day Challenge where I walk you through step-by-step five days of concepts to help you breakup with binge eating.

Need more 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.

Strategy: 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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