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

The First Four Steps You MUST Take If You Want to Stop 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. 

TOp categories
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Binge Eating

Healthy Habits

Body Image

Emotional Eating

Mental Health 

Do you want to stop binge eating but don’t know where to begin? Do you feel lost, overwhelmed, or confused about where to start? You’re not alone! Recovering from binge eating can feel like a huge mountain, but if you break it down into manageable chunks, full recovery is entirely possible. Start with these four steps, and you’ll be well on your way to recovery from binge eating for life.

01. Write Down Your Why

Don’t know where to begin? Just start writing.

  • Why do you want recovery? What are the reasons you want to stop binge eating? Why do you want food freedom? 
  • Then dig a little deeper: Ask yourself why you want that…and then why you want that…

Continue asking yourself why until you reach a reason so deep it hits you in the feels. When you have a reason stronger than your desire to binge, THAT is when the change begins. 

02. Start Eating 3 Meals A Day At The Table

(And snacks, too, of course!) Achieving your goal to stop binge eating starts with bringing consistency to your eating habits. Aim to build balanced meals with all the primary macronutrients (like this). And don’t forget: practice sitting at the table when you eat. This allows for a mindful mealtime experience. 

03. Reflect, Reflect, Reflect

Binge eating is a reaction to unmet needs. The only way for you to figure out what your unmet needs are is to begin reflecting on your triggers and your experiences throughout the day. There is no one-size-fits-all solution to stop binge eating. The key is to find what works for you, become aware of your thoughts, and be open to learning more about yourself.

04. Get Support

I know what you’re thinking, but it’s okay to ask for help! You do not have to do this alone. Despite what you may believe, asking for help isn't a sign of weakness, and it doesn't mean you are not strong enough. To stop binge eating, connect with others who truly understand you so that you don't feel alone on those tough days.

To Summarize: 

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.

Ways To Get Support For Binge Eating:

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