005. Unlocking Recovery: 5 Key Steps That Helped Me Stop Binge Eating

binge eating

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Ryann Nicole


Episode Transcript

Today, I’m going to share a personal struggle with binge eating and offer five unconventional tips that helped me overcome it.

Understanding Binge Eating

For seven long years, I battled binge eating, experimenting with various diets in the hope of finding a solution. However, the real breakthrough came when I shifted my focus. Instead of fixating on weight loss, I learned to eat intuitively and address the root causes of my binges.

The Five Tips to Stop Binge Eating:

  1. Hunger Scale Mastery: The traditional advice of avoiding restriction didn’t quite work for me. I needed something more actionable. Enter the hunger scale. I learned to re-eat by keeping my hunger between 3 and 7, avoiding the danger zones that often led to binging.
  2. Connect with Someone: While cleansing my social media feed was helpful, having someone to connect with during struggles became a game-changer. Binge eating often comes with an overwhelming sense of shame, and having a support system can make you feel less isolated.
  3. Plate and Sit Down: Instead of keeping trigger foods out of the house, I found it more effective to put all foods on a plate or bowl. This simple act made binging less convenient and added a level of mindfulness to the process.
  4. Fork Down Between Bites: Slowing down my eating was crucial. I started putting the fork down between bites, forcing myself to be more mindful and reducing the speed at which I consumed food.
  5. Eat Foods You Love: The conventional wisdom of labeling foods as good or bad was counterproductive. I gave myself permission to not eat things I didn’t absolutely love. Forcing yourself to eat unsatisfying foods only increases the likelihood of binge eating.

Overcoming binge eating is a process that requires effort and discomfort. Changing your mindset and habits is essential, and remember, progress is more important than perfection. If you put in the work, the binges will eventually stop.

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Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

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Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.