Question: Hey Ry, I need your help. What do I do if I keep bingeing on sweet things that my mom bakes? 

Hey there! Dealing with a never-ending supply of delicious treats baked by your mom can be a tough situation. It’s like having a constant trigger right in your home. But fear not, I’ve got some simple tips to help you enjoy what your mom is baking and break the bingeing cycle.

01) Communication is Key

If you’re ready, try talking openly and honestly with your mom. Tell her that you’re on a journey to make peace with baked goods, but it’s still a bit challenging. You might even suggest sitting down together to enjoy them. This way, you’re turning the situation into a positive experience around eating the treats she bakes. Sharing this with her can create understanding and support, making the process a bit easier and more enjoyable. Here are a few examples of what you could say to your mom:

• “Hey Mom, I’ve been working on changing my relationship with food, especially with baked goods. It’s a bit of a challenge, but I’m trying. Would you be interested in sitting down together and enjoying some of the treats you bake? I think it could help make the experience more positive for me.”
• “Mom, I’ve been struggling a bit with my relationship with baked goods lately. I’m trying to make peace with them, and I was wondering if we could share them together. It might make the process a bit easier for me.”
• “I wanted to talk to you about something. I’m working on improving how I approach eating, especially with baked goods. It’s still a bit tough for me, but I was thinking, what if we sat down and enjoyed some of the treats you make? It could turn it into a more positive experience for me.”

Feel free to adjust these based on your own comfort and the dynamics of your relationship with your mom.

02) Balance It Out

Instead of trying to skip your mom’s baked treats, try making them more satisfying by adding something extra, or save them for after a meal. Baked goods alone might not keep you full for long, so making sure you meet your hunger needs can help reduce the urge to eat them compulsively. Here are a few examples of how you could balance out baked goods to make them more filling:

• Add Protein: Enjoy your favorite muffin with a side of Greek yogurt or a scoop of nut butter. The combination of carbs from the baked goods and protein will keep you satisfied for longer.
• Add Fiber: Pair your baked treats with fruits high in fiber, like berries or an apple. The added fiber can contribute to a feeling of fullness.
• Add Nutrient-Rich Toppings: If you’re having cookies or brownies, consider topping them with nuts or seeds. This adds a nutritional boost and increases the satiety factor.

Remember, this is a tool, not a rule. Balancing out the baked goods is about finding what works best for you and your preferences. 

03) Mindful Eating

Pay attention to how you feel when you’re eating. Enjoy each bite slowly and savor the flavors. Sometimes, being more aware of what you’re eating can help you recognize when you’ve had enough.

Bonus: Challenge yourself to use mindfulness to think about how you could describe the baked good in just 10 words for someone who hasn’t tried it yet.

04) Plan On Having The Baked Goods Often 

Think about when you’d like to enjoy the baked goods and plan to have them multiple times. This way, you can schedule when to enjoy them instead of creating scarcity. For instance, “I’ll have these muffins with breakfast and as an afternoon snack every day this week.” Or “I’ll enjoy these cookies after lunch and with my afternoon snack every day this week.”

05) Celebrate Challenging Your Fears 

When you’re in binge eating recovery, challenging yourself to make peace with different foods is a significant step on your healing journey. When you do so, celebrate this achievement! You can celebrate by using a win jar, sharing it in your support community, or marking it off your food fears list.

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A post shared by Ryann Prentice, LPC | Binge Eating Therapist (@itsryannnicole)

Remember, there is absolutely nothing wrong with enjoying baked goods. The less significance you attach to this, and the more you embrace allowing yourself to enjoy your mom’s baking, the less compulsive you will feel. This will take practice, so remind yourself that perfection is not the goal; you are in the process of learning. By incorporating these simple tips into your routine, you can still savor those sweet moments without falling into a binge-eating cycle. You’ve got this!

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Must Read Books To Improve Your Relationship With Food 

Just so you know, I do review everything I recommend. When you buy through links on this page, we may earn a commission.

Intuitive Eating by Elise Resch and Evelyn Tribole 

When it was first published, Intuitive Eating was revolutionary in its anti-dieting approach. The authors, both prominent health professionals in the field of nutrition and eating disorders, urge readers to embrace the goal of developing body positivity and reconnecting with one’s internal wisdom about eating―to unlearn everything they were taught about calorie-counting and other aspects of diet culture and to learn about the harm of weight stigma.

Health At Every Size by Lindo Bacon

Fat isn’t the problem. Dieting is the problem. A society that rejects anyone whose body shape or size doesn’t match an impossible ideal is the problem. A medical establishment that equates “thin” with “healthy” is the problem. The solution? Health at Every Size. Tune in to your body’s expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now—and Health at Every Size will show you how.

Anti-Diet by Christy Harrison

In Anti-Diet, Christy Harrison takes on diet culture and the multi-billion-dollar industries that profit from it, exposing all the ways it robs people of their time, money, health, and happiness. It will turn what you think you know about health and wellness upside down, as Harrison explores the history of diet culture, how it’s infiltrated the health and wellness world, how to recognize it in all its sneaky forms, and how letting go of efforts to lose weight or eat “perfectly” actually helps to improve people’s health—no matter their size. Drawing on scientific research, personal experience, and stories from patients and colleagues, Anti-Diet provides a radical alternative to diet culture, and helps readers reclaim their bodies, minds, and lives so they can focus on the things that truly matter.

Just Eat It by Laura Thomas

With a perfect blend of scientific expertise and relatable anecdotes, the author dismantles societal myths around food and body image. Through practical advice, self-reflection exercises, and a touch of humor, Thomas equips readers with the tools to break free from the cycle of diet culture, promoting self-love and nourishment. This book is an essential companion for anyone seeking to redefine their approach to food, fostering a positive and sustainable lifestyle.