Updated: Nov 13, 2019
I am no medical doctor and if you’re struggling with binge eating I strongly urge you to go see a professional who will be able to help you.
Let’s start off with me- I have been a binge eater in my past – I use to be so strict in the week with what I ate and come the weekend I’d go all out and actually eat so much I’d feel ill. Id eat everything insight whether I wanted it or not. I had the mind-set that now because I CAN eat it I will have it regardless. This was just the worst mindset! I’m also an emotional eater - happy, sad excited, celebratory - you name it - I want to eat but not just have one chocolate I want to indulge! I love food, for me food is fun and plays a huge role in life for so many reasons. My relationship with food hasn’t always been the best. Now writing you this I can say by following these top tips below I am a different person and my relationship with food is so much better, yes I still have times where maybe I eat a bit too much cake (my weakness) but who doesn't!? the difference now is that I that I'm not so hard on myself. We're human and we are not and never will be perfect, so be gentle with yourself, forgive yourself and take one day at a time.
Anyways, so without delving into too much detail about me. If you’re reading this I most probably can relate to you and I want to help you overcome these bad habits of binge eating.
Here are a few of my TOP TIPS which have helped me to have a good positive relationship with food and overcome those horrible unhealthy binge/overindulging moments /days…
1. Understand why you need to eat and then change your thought process around it - eat to nourish your body and mind not for instant satisfaction
We eat to fuel our bodies (food = energy). Just like car needs petrol in order to get from A to B, we as humans need food to go about our daily activities as well as for our bodily functions to take place. It’s important to feed our bodies the correct nutritious food sources in order for our bodies to optimally function. You wouldn’t put diesel fuel into a car which needs petrol to run would you? So why would you feed your body unhealthy foods and expect it to perform optimally? Make sure your diet consists of predominantly plant based food sources (fruit, veg, grains, legumes), make sure to eat protein (upping your intake of protein-rich foods can keep you feeling full and help control your appetite to stop binge eating) & stay away from processed foods as much as possible – not to say you must not eat them but processed foods should take up a small percentage of your entire diet.
2. Don’t restrict food - don’t even think restrictive thoughts
Restriction in the real enemy here. Restriction makes us feel trapped and that we CANT do something, this leads us to now suddenly desperately want and crave FREEDOM, this is why you end up over indulging after a week (or whatever time frame) of restriction. It’s as though you are taking advantage of this new found freedom you have gained. Make sure to eat all foods in moderation and be mindful of what foods are promoting health both mentally and physically.
3. Do not skip meals.
Skipping meals leads to cravings. Having regular scheduled meals within the day helps with binge eating.
4. Drink lots of water - HYDRATION!
5. You should not ever feel hungry or too full.
6. Make sure you're eating a balanced diet (carbs, fats, proteins).
7. Learn to love your body whatever shape size you are!
Don’t weigh yourself; if you have a scale at home throw it out. You are beautiful and no number on a scale will ever change that. Eating healthily and nourishing your body needs to be the priority rather than the priority be to look a certain way just because society says so. By being mindful of what you’re putting into your body you will naturally become the healthiest version of yourself both mentally and physically.
8. Make your own food.
Firstly avoid shopping when you’re hungry - we know how that ends!! But get creative at home in the kitchen, cooking food at home is the perfect way to distract yourself and also enables you to prepare delicious healthy nutritious meals.
9. Keep a food and mood journal.
This is an effective tool that involves tracking what you eat and how you feel. This helps you take responsibility, identify potential triggers and promote healthier eating habits.
10. Shift the bad habit.
As soon as you feel the urge to binge do something that will benefit you. Get up and do 10 burpees, go for a walk, go make yourself some tea and listen to a podcast, phone a friend…