Four steps you need to take to recover from binge eating.
Binge Eating

The First Four Essential Steps to Overcoming Binge Eating

December 19, 2022

Ryann Nicole

Hi, I’m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

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Binge Eating

Healthy Habits

Body Image

Emotional Eating

Mental Health 

Do you want to stop binge eating but feel uncertain about where to start? It’s completely normal to feel lost or overwhelmed at the beginning. The journey to recovery from binge eating might seem like a massive mountain to climb, but if you break it down into smaller steps, you can make it. Begin with these four straightforward steps, and you’ll be well on your way to a life free from binge eating.

Step 1: Discover Your Why

If you’re not sure where to begin, that’s okay. Start by writing down why you want to stop binge eating. Think about what’s driving you to make a change. What are your reasons for wanting to break free from the cycle of overeating?

But don’t stop there. Dig deeper. Ask yourself why you want these things, and then ask why again. Keep going until you find a reason that really means a lot to you. It’s like looking for a treasure in your heart. When you discover a reason that’s more powerful than your cravings to binge, that’s when the magic of change begins.

Step 2: Build Consistency with Meals

To start your journey towards stopping binge eating, you need to create consistency in the way you eat. What does that mean? It means having three proper meals every day (and don’t forget about snacks, they’re important too!). Each of these meals should include different kinds of foods like proteins, carbs, and fats – the good stuff your body needs to stay healthy.

And here’s an interesting twist – try to eat your meals at a table. It might sound simple, but it’s a powerful way to enjoy your food more. When you eat at a table, you pay more attention to what you’re eating, and it becomes a special, mindful experience. Plus, it’s a step toward breaking free from binge eating. It’s like building a strong foundation for your new, healthier eating habits.

Step 3: Reflect on Your Triggers

Binge eating often happens because something deeper is going on. It’s like your body’s way of telling you that it needs something. To figure out what that “something” is, you need to reflect on what’s going on in your head and how you feel throughout the day.

There isn’t a single, magical solution that works for everyone because we’re all unique. So, the secret is to find what works best for you. This means paying attention to your thoughts and feelings, becoming more aware of why you do what you do, and being open to learning about yourself. It’s like unlocking a treasure chest of self-discovery that can help you break free from binge eating.

Step 4: Seek Support

I know it might feel daunting, but it’s perfectly okay to seek help! You don’t have to face this challenge alone. Contrary to what you might believe, asking for support isn’t a sign of weakness or lack of strength. To overcome binge eating, connect with people who genuinely understand what you’re going through, so you don’t have to face the tough days alone.

Ending your binge eating cycle can feel like a tremendous task. Start by defining your why, eating three regular meals at the dinner table, taking time to reflect, and reaching out for support. Break down your process into doable steps. Recovery from binge eating is possible for everyone.


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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.

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Your Not-So-Average Food Freedom Therapist & Virtual Coach

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