5 WAYS TO BINGE FREEDOM
Many of our clients at Ease Nutrition Therapy struggle with binge eating, overeating, or Binge Eating Disorder. This is why we're so passionate about supporting people like you to stop binge eating. And start feeling happier, and more relaxed around foods.
We love quick tips to help you so this blog is bringing you five ways to stop binging.
Many of our clients at Ease Nutrition Therapy struggle with binge eating, overeating, or Binge Eating Disorder. This is why we're so passionate about supporting people like you to stop binge eating. And start feeling happier, and more relaxed around foods.
We love quick tips to help you so this blog is bringing you five ways to stop binging.
Number one:
The first tip to be on your way to binge freedom is to bring acceptance to your binging.
This is something we always reiterate because it’s likely that you will binge eat again. We’re not saying that you’re doomed to binge forever. But, when you’re trying to recover from binge eating, things eb and flow. You will probably binge eat again.
That’s why trying to accept your binge eating is important to overcoming it. Acceptance is really underrated when it comes to binging. Of course you want to eradicate it and make things better. But your binge eating is here for a reason.
This isn’t to say that you should accept your binge eating and call it a day. But we know that shame doesn’t equal change.
Acceptance is about recognizing what's going on and showing yourself compassion. We suggest that you try and reframe your binge eating. Think of it as something that’s telling you that something isn’t right.
Acceptance is also key because people who binge eat also tend to be really hard on themselves. You know we’re right.
Number two:
The second way to stop your binging is going to sound really simple. But it's much easier said than done.
We recommend noticing patterns that are making you binge. While ome things are going to be obvious, others will take more digging.
Here are some prompts to help you:
Are you binging or overeating at the same time everyday?
The same day of the week?
Is it always when you’re bored, alone, upset, tired?
Can you identify any emotions triggers to binge?
Do you binge on the same foods all the time?
Are you physically hungry? Mentally hungry? What is your hunger like when you binge?
What could you discover if you went a bit deeper into the root of your binge eating? Of course, we only recommend you do this if it feels comfortable for you to explore this.
To do this, we recommend making notes/journaling before or after you binge. You might spend a few weeks exploring your binge eating. Once you identify triggers, you can brainstorm how to work through them.
You may benefit from support with this. Our nutritionists and dietitians at Ease Nutrition Therapy are always available for 1-1 Nutrition Counselling support.
Number three:
We want you to remove a certain word from your vocabulary.
Are you binging or overeating at the same time everyday? Perhaps always on the weekend or at night time? Perhaps always on the weekend or at night time Perhaps always on the weekend or at night tim Perhaps always on the weekend or at night ti Perhaps always on the weekend or at night t Perhaps always on the weekend or at night Perhaps always on the weekend or at night Perhaps always on the weekend or at nigh Perhaps always on the weekend or at nig Perhaps always on the weekend or at ni Perhaps always on the weekend or at n Perhaps always on the weekend or at Perhaps always on the weekend or at Perhaps always on the weekend or a Perhaps always on the weekend or Perhaps always on the weekend or Perhaps always on the weekend o Perhaps always on the weekend Perhaps always on the weekend Perhaps always on the weeken Perhaps always on the weeke Perhaps always on the week Perhaps always on the wee Perhaps always on the we Perhaps always on the w Perhaps always on the Perhaps always on the Perhaps always on th Perhaps always on t Perhaps always on Perhaps always on Perhaps always o Perhaps always Perhaps always Perhaps alway Perhaps alwa Perhaps alw Perhaps al Perhaps a Perhaps Perpahs Perpahs Perpah Phs always on the weekend or at night time?erpa? Perp? Per? Pe? P?
Willpower.
Willpower will not stop you from binge eating. Like we said before, you’re binge eating for a reason. No amount of wishing for more willpower will help. Or it might help temporarily, but not long-term.
You feel like you have no willpower. Because you can’t stop binge eating and overeating. You just wish you could gain some control.
Trust us, your binge eating has nothing to do with willpower. And everything to do with your root causes of binging, your triggers, your history with food, how you feel about food, your body, and so much more.
You could have the willpower of 1000 people and you will stop binge eat, if you don’t heal your relationship to food.
Number four:
We want you to challenge your thoughts. Hear us out.
Do you hop on the blame train everytime you binge? Do you hitch a ride up the shame motorway?
Do you think: “I'm a failure. I’ve failed again. I've binged yet again. This will never end.
Do you catastrophize every single time you “fail” at healthy eating or balanced eating?
We know you wish you could stop binging. But shame, guilt, and white-knuckling through is probably not going to result in long-term happiness with food.
We want you to challenge those thoughts the same way that you will build acceptance… By noticing the thoughts. Then, you will challenge them with counter-arguments.
By challenging the thoughts, you're almost telling your brain “I notice what’s happened. I know you’re trying to tell me something. I accept this, and I’m making committed action to change this. But I am offering myself compassion, because I’m not a terrible person for binge eating.”
Number five:
Last, but certainly not least. We want you to make sure your meals and snacks are truly satisfying.
We want you to think about taste, texture, mouth-feel, how you feel physically when you eat. You can’t out-smart the biological need to eat nourishing and satisfying food. Especially when you’re struggling with your relationship to food.
We like to think about what you could add.
Could you add dressings, sauces, crunch, fats, salt, herbs, spices, more taste to your meals
Could you add more protein, starchy carbs, or something sweet?
Only you can assess what needs to be done.
Think about what would bring energy, taste, enjoyment?
That’s it from us for our five tips to stop binge eating, forever.
Do reach out to us for expert 1-1 eating disorders and disordered eating support if you’ve tried everything on your own.
We also have a free 50-minute “binge freedom” masterclass for you to download here.
Love,
Team Ease Nutrition Therapy x