How to Stop Binge Eating

Today, I want to delve into a topic that's close to my heart and has proven to be transformative for many of my clients: binge eating and the remarkable impact of regular, balanced eating.

The Struggle is Real

Every day, I meet clients who grapple with feelings of being "out of control with food," incessant cravings for junk food, or the all-too-familiar pattern of being disciplined throughout the day only to derail their efforts at night. They reach out to me because they feel lost and overwhelmed. If this resonates with you, please know that you are not alone, and there is help available.

Binge Eating Disorder is undoubtedly a complex condition that often necessitates comprehensive treatment involving multiple healthcare providers. However, what might surprise you is that a significant number of individuals seeking my guidance for binge eating don't meet the clinical criteria for an eating disorder. Instead, they share a common story – a turbulent relationship with food, years of yo-yo dieting, and, almost universally, a history of not eating enough throughout the day.

The Power of Consistent Eating Patterns

One of the most common issues I address with self-proclaimed binge eaters is the establishment of a consistent eating pattern. What's incredible is that, more often than not, once they adopt regular eating habits, the bingeing tendencies start to dissipate.

First thing, is I will have clients start eating a breakfast. I’m not talking a single piece of toast. I’m talking at least 20 grams of protein, fiber, and fat — something that will fill you up and sustain you. What if you’re not hungry in the morning? Well, sometimes, we need to get our bodies working again if they’re used to skipping brekkie — that might mean starting small right when you wake up, but building up over time. In a couple weeks, you’ll notice your feelings of hunger kick in sooner in the day. But then, you need to make sure you’re prepared with balanced meals and snacks. Studies show that maintaining blood sugars throughout the day, eating adequate calories, and not restricting, will help you to avoid binges.

The Dieting Dilemma

The vicious cycle typically begins with dieting and restrictive eating practices. These regimens prescribe inadequate calorie intake, leaving us in a constant state of hunger. In a desperate effort to be 'good,' many restrict their food intake during the day. Yet, by the time evening rolls around, the body craves quick energy fixes, often found in high-fat and high-sugar foods. It's a natural response; our bodies are wired to seek rapid sources of energy when we're famished. The outcome? We overeat, often quickly and excessively, leading to pangs of guilt and shame. As a result, we turn to food for solace, perpetuating this cycle.

The Path to Freedom

What I've consistently witnessed is that once my clients adopt a routine of regular, balanced eating (ideally every 3-4 hours) and grant themselves full permission to eat, the urge to binge diminishes. It's a powerful testament to the influence of consistent nourishment on our eating behaviors.

Here are some other tips to help you break out of the binge eating cycle:

1. Seek Professional Help:

One of the most crucial steps you can take is to reach out to a registered dietitian, therapist, or counselor who specializes in eating disorders or disordered eating. Their expertise can help you understand the underlying causes of your binge eating and provide you with effective coping strategies. Professional guidance is an essential foundation for your journey to recovery.

2. Practice Mindful Eating:

Mindful eating is a powerful tool in managing binge eating. It involves paying full attention to your eating experience. Here's how to practice it:

• Eat slowly and savor each bite.

• Listen to your body's hunger and fullness cues.

• Avoid distractions like TV or smartphones while eating, as they can lead to mindless overeating.

By tuning into your body and the act of eating, you can become more attuned to your body's signals and reduce the urge to binge.

3. Avoid Restrictive Diets:

Restrictive diets often trigger binge eating episodes. Instead of depriving yourself, focus on balanced, regular meals and snacks throughout the day. Here's how to approach it:

• Include a variety of foods you enjoy in your diet.

• Allow yourself occasional treats to prevent feelings of deprivation.

This approach helps reduce the intensity of cravings and the likelihood of bingeing.

4. Identify Triggers:

Keeping a food diary can be a valuable tool for tracking your eating patterns and identifying emotional or situational triggers that lead to binge eating. Once you've identified your triggers, work on healthier ways to cope with stress, anxiety, or other emotions. Consider strategies like exercise, journaling, or mindfulness techniques to address these triggers effectively.

5. Build a Support System:

Sharing your struggles with trusted friends or family members can provide emotional support and understanding. Consider joining a support group for individuals dealing with binge eating disorders. Connecting with others who have similar experiences can be incredibly empowering and remind you that you're not alone in your journey.

Emotional Eating

Emotional eating often plays a significant role in binge eating. One approach to address emotional eating is the "5 Minute Tool." Recognize when you're triggered to eat due to emotions, sit quietly for 5 minutes, ask yourself what you're feeling and what you need, and consult a list of alternative ways to cope with those emotions.

This journey isn't straightforward, but it's worth taking. Reclaiming your relationship with food and breaking free from binge eating is possible. Seek help, be patient with yourself, and take small steps toward recovery. You don't have to face binge eating alone – reach out for help, embrace these strategies, and take a step closer to a healthier relationship with food.

Seeking Support

If you've been grappling with binge eating or harbor concerns about your relationship with food, I wholeheartedly encourage you to reach out. Together, we can embark on a journey towards a healthier, more balanced approach to eating and living. Get in touch.