Binge eating is not your problem. Nope. Binge eating is a symptom of not addressing a larger problem. Therefore, overcoming binge eating is less about the food and more about what you try to change with the food – your happiness, relationship status, worth, social connections, etc. Therefore, we must start by DOING SOMETHING DIFFERENT to overcome binge eating.
Do you find yourself saying, “I have tried EVERYTHING to stop binge eating, and nothing is working!” If this is you – I hear you because I used to say that too. I said that for years before I realized I hadn’t tried everything and needed to get honest with myself before moving forward.
In episode 050 of the Food Freedom Lab Podcast, I want to unpack this with you and look at some of the things you might be doing that are making it HARDER to stop binge eating. Grab a pen and paper; you will want to write this down! Let’s get you to binge-free, my girl!
MISTAKE ONE: EATING ALL TRIGGER FOODS AT ONCE
Rather, what if we try bringing in those trigger foods slowly as we build confidence eating them? The more you can show yourself with the less triggering foods you can eat and not binge on, you will feel secure when eating your most triggering foods. You want to set yourself up for success, and this is how to do that!
Ways to bring trigger foods slowly back in:
- Make a list of all your fear foods
- Rank your fear foods (1 mild fear, 2 moderate fear, 3 severe fear)
- Start by adding in your 1s first, then work up to your 2s, and then bring in your 3s
MISTAKE TWO: STARTING TOO BIG
Rather, what if we try setting small goals that get us closer to achieving those larger goals? If you binge 3x a week and have been doing so for years, rather than starting with the goal of going 1-month binge free, let's start with the goal of 4 days binge free. Again, we want to work on building your confidence to show yourself you can achieve these bigger goals, which starts with achieving smaller ones.
Great goals to start with
- Eating 3 meals a day
- Eating all food at the table
- Putting all food on a plate or a bowl when you eat it
- Putting your scale in the back of your car
- Going 24 hours without calorie counting
MISTAKE THREE: PLANNING TO LOSE WEIGHT IN THE FUTURE
This is not an “I will get my binges under control and THEN try to lose weight again.” I promise that will keep you stuck binge eating. This is changing your values, your lifestyle, your thought process, and essentially your vision for life! Overcoming binge eating is not just about doing what you can to control the binges and then returning to old behaviors. NO! Overcoming binge eating comes from you deciding that the way you are currently living is not enough and that you deserve something more.
Mistake 4: Not reflecting
MISTAKE FOUR: NOT REFLECTING
Honestly, this is the biggest. If you don't reflect, how can you learn from your binges? Use each binge as an opportunity to learn; THAT will get you closer to overcoming binge eating.
MISTAKE FIVE: DISCREDITING SMALL CHANGES
Celebrate 24 hours binge-free. And celebrate having just one cookie. Celebrate deleting myfitnesspal. And celebrate letting go of the scale. Celebrate going to a restaurant and ordering what you want. Celebrate the new experiences, the memories, and the things you are doing differently. It might feel small, but it is those small changes that lead to lasting differences.
If you are still binge eating, you haven't tried everything. Get honest about where you are still doing the same things, expecting different results. You CAN overcome this!