Why do some many people fall into binge eating habits?
I believe part of the reason is that many of us get off track. We began a health and fitness lifestyle with the intentions of improving our health, losing body fat, and just become better versions of ourselves.
But somewhere along the way, we started dieting harder, working out longer, and before we knew it, we were constantly obsessing over food and hating our bodies. Then we got trapped in a vicious cycle of binge eating, restricting, and guilt with no end in sight.
Stop Binge Eating – 33 Ways to Break Free
It’s important to understand that there’s no quick-fix for breaking free from binge eating habits. These habits aren’t developed overnight so we can’t expect to break free from them overnight either. Breaking free does require patience and persistence but it can, and will, get better over time.
Before you dive into the 33 Ways to Break Free from Binge Eating, please reach out to a qualified professional for additional help and support. Here are some great resources:
1. Another Diet is NOT the Answer
There’s a good change that a diet is what contributed to your binge eating habit, so another diet is not the solution.
Stop looking for a diet in hopes that it will solve your problems. A diet can’t fix a problem that another diet created or contributed to.
2. Think Addition and Not Restriction
A restriction mindset (e.g. “I shouldn’t eat certain foods”) leads to binge eating.
Don’t think about eliminating foods, but choose to focus on foods you can add to your meals.
3. Stop Trying to be Perfect
Trying to eat “perfectly” only leads to binge eating. Nutrition isn’t black and white and you don’t have to be 100% on a plan or completely off.
The solution is a more moderate, relaxed approach.
4. Stay off the Scale
Get off, and stay off, the bathroom scale. That number does NOT indicate your self-worth, nor does it reveal what’s really going on with your body.
5. Don’t Have Cheat Days
Cheat days and cheat meals can add fuel to the binge eating cycle because you’re only allowed certain foods at certain times and this contributes to the “all or nothing” mentality.
6. Don’t Have Forbidden Foods
Having forbidden foods leads to feelings of guilt when you do eat those foods. It may also cause you to crave those foods more often simply because “you always want what you can’t have.”
Don’t have forbidden foods, and don’t view foods as “bad” or “evil”.
7. Celebrate All Victories and Don’t Dwell Over Minor Setbacks
Celebrate every victory: whether you go one meal or one day without binge eating, celebrate! Be proud of this victory because you’re building momentum.
Don’t dwell over minor setbacks. When you do slip up, don’t get frustrated. Forget about it and move on.
8. Ditch the Rigid Rules: Embrace Simple Guidelines
Ditch the rigid rules in favor of simple, flexible, sustainable guidelines such as:
- Eat real, whole foods most of the time
- Enjoy (guilt free!) your favorite not-so-healthy foods when you truly crave them
- Eat when you’re hungry
- Stop eating when you’re satisfied, but not stuffed