9 Strategies to Beat Binge Eating

Binge Eating can be really difficult, you’ll start with a few bites, enjoying a food you have fond thoughts of, but before you know it - you’re soon feeling flat and guilty, surrounded by shame and srunched up wrappers you can’t bar to even look at. 

Let me reassure you that binge eating is incredibly common. It’s not something we speak about much, so it can be difficult to find someone to confide in, but let me reassure you that binge eating can be beaten. Here are some simple strategies and tips that might help. 

1. Ditch The Diet 

Often enough, binge eating is caused by dieting and restrictive eating. When we diet, we feel restricted and controlled by the food. We focus on what we CANNOT have, and as a result constantly dream of everything we WANT to have. Try to instead, focus on eating whole foods the majority of the time and ditching that diet mentality. 

2. Eat Regular Meals

Following on from the above, hunger is one of the most common triggers for binge eating. Have a think about the last 24 hours - did you leave large gaps between meals or skip meals altogether? Try to stabilise and regularise your intake, this will help mentally, but also physically bring more balance to your blood glucose level, preventing those pesky sugar cravings. 

3. Practice Mindful Eating 

Mindful Eating is simply a practice that will help you regain control over your eating habits. There are many different methods to reach mindfulness and feel confident when eating.

Click HERE to read more and download your FREE 5 Step Guide To Mindful Eating. 

4. Food is to be Enjoyed 

We can get so caught up and forget that food is delicious and there to be enjoyed. Let me reassure you it’s absolutely okay to enjoy some delicious and not as healthy foods. You don’t need to avoid them altogether, leave the fear behind. 

5. Learn your Triggers 

Hunger isn’t always the reason - binge eating is often about more than the food. Binge Eating might be a result of emotions (stress, sadness, loneliness) or activities and habits (I.e. always craving chocolate after dinner). 

One you get your head around what the triggers are, it’s much easier to then find alternatives and replacements to put in place. Maybe try to schedule a walk after dinner, or brush your teeth. If stress can place you at risk of binging, have a bath/play music/call a friend to help distract yourself. 

6. Get ahead of the game

I don’t know about you, but I seriously LOVE chocolate. It would have to be my favourite food, there’s nothing like the purple Cadbury wrapping to get me excited. But, I have to plan ahead - having a whole 180g block of the stuff in the house is dangerous and a recipe for disaster. By choosing to instead, buy a 50g single serve bar I’m already ahead of the game. This single serve hits the spot and satisfies my chocolate craving, and because I’ve purchased the smaller amount, there’s no leftovers to pick at. 

7. Learn your Hunger Cues

I encourage you to listen to your body and understand what it feels like to be hungry (and full!) Remember that it’s easier to start with a smaller serving and then have some more food, then eating too much and not being able to do much. 

8. Treat yourself with love 

Remember that we all slip up and no-one is perfect. Its okay and we aren’t failures if we make a misstep. When you eat too much just acknowledge it, take a moment to process your thoughts and what triggered you, then move on.

9. Seek Professional Help

Fine-tuning our relationship with food can difficult. It’s incredibly complicated and we are all so different. If you still continue to struggle with Binge Eating and feel like it’s proving difficult to get a grasp of, I strongly encourage you to find someone to help. Speak with you GP or trusted medical professional, you might find an APD Dietitian or Psychologist could really help you. 

You can do this! I believe in you.

Rachel x