How I Stopped Binge Eating Once and For All (and How You Can Too)

I struggled with binge eating for 5 years. Most of those years were spent clueless and suffering in silence until I finally decided to do my own research and seek answers. Even after I felt like I tried everything and read all the books, I still felt like I was taking one step forward and two steps back. It was a long battle but once I started implementing these tips, it became a smooth road to freedom. Here is how I finally overcome binge eating and how you can to.

Note: The quotations below are also my words as I look back on my experiences. I thought they added a nice dramatic touch and sum up each point well.

1. Recognize that binge eating is an act, not an identity

“Once I realized I was a binge eater, I carried that identity with me. I finally decided that that’s not who I am anymore.”

The first step to overcoming binge eating is to recognize the problem and become aware of it so that you can start making changes, however, there is a difference between saying “I binge eat” and saying “I am a binge eater.” When you attach binge eating to your identity, it becomes much more difficult to overcome because you now see it as part of you but it isn't. Binge eating is only a result of emotions formed into habits that can be easily broken with determination and consistency. So first and foremost, you need to disattach binge eating from your identity if applicable to you. This is where I saw MAJOR changes happen. 

I recommend writing or reiterating affirmations like the ones below out loud to yourself to help you disattach binge eating from your identity. 

“I am not a binge eater” 

“I am healing every day” 

“I listen to my body’s hunger cues”

“I eat when I am hungry and stop when I am satisfied”

2. Make sure you are properly fueling yourself daily…like actually 

“I was eating 3 meals a day and snacks, yet still found myself mindlessly binge eating at night”

This was the first thing that most people do when they are trying to overcome binge eating. This is because binge eating is usually a result of restriction and lack of nutrients or amount of food. This helps tremendously, however, a lot of the time it doesn't fix the problem completely.

I found that even after incorporating 3 meals and snacks throughout the day, I still found myself binge eating at night for months. The binging wasn’t usually as intense or urgent as before I incorporated balanced meals, but it was still happening. Major changes happened when I really evaluated what I was eating throughout the day. 

I made sure I was incorporating balanced carbs, protein, and fats in all my meals and even snacks. This was crucial to keep my hunger cues in check. However, sometimes that still wasn't enough. I also made sure to include something fun and enjoyable in all my meals and pack my meals with flavor to keep me mentally satisfied as well. I had to stop being afraid of salad dressing, condiments, nut butter, avocado, nuts and seeds, cheese, chips, crackers, and granola and start incorporating flavor in all my meals. No more lean chicken breast and plain veggies. 

When I made a meal for myself, I made sure it would be something that I would serve to someone else. 

Would I serve a salad of nothing but plain chicken breast and lettuce to a dinner guest? Hell no! Would I serve them a salad packed with roasted veggies, grilled chicken breast, mixed greens, nuts and seeds, avocado, grated parmesan, and a creamy maple tahini salad dressing? Hell yes!

3. Stop setting yourself up for failure and eat enough food

“I was bingeing on so much sugar and fatty foods at night just because I refused to go back for seconds at dinner”

I realized that I was eating what I thought was enough instead of eating what my body actually needed. 

I thought I had such a major sweet tooth and needed dessert after every meal when really, I either wasn’t eating enough or wasn't eating foods that mentally satisfied me.

I also stopped trying to “save calories.” While I definitely stopped counting calories, I also stopped trying to mentally eat less because of what I ate at my last meal or what I was going to eat later that day. 

On days that I knew I wanted dessert, I would eat less at dinner to “save calories” for dessert but that always backfired. What I was really doing was only giving my body some of the nutrients it needed and then filling my body with excess fat and sugar that it didn’t need. 

4. Develop a night/self care routine to break the binging habit

“When I had the urge to binge even though I was physically full, I would take a warm bath or shower and make a warm cup of tea to replace the feeling of warmth and comfort that food would give me in the moment.”

Eventually, for a lot of people, there comes a point when you are taking all the right physical steps like eating enough and fueling your body but binge eating still lingers. This is most likely due to the fact that binging is a habit and habits are hard to break. In order to break the habit of binge eating, you need to replace it. I find that incorporating a new routine can be so helpful to replace the habit and finally stop binging. 

I always found that doing things that are warming to the body, decreased the urge to binge.  Things like taking a warm shower or bath, drinking a cup of tea, moving your body, sitting in the sun or sauna, cuddled up watching Netflix, or giving someone a hug really helped comfort and nurture me in a similar way that food would when I was binge eating. Therefore, I made it a habit to start incorporating those actions and other self care activities nightly when I would usually get the urge to binge. Other things that helped were journaling, meditating, taking walks outside, listening to smooth jazz, and talking to a loved one on the phone. These all can be really helpful to replace those urges or at least distract you until you have broken the habit. 

The bottom line

Overcoming binge eating is no simple task. It requires hard work and patience but it is so doable and so worth it. If you are struggling with binge eating, know that you are not alone and there is nothing wrong with you. I know that it can seem impossible now but believe me when I say you will overcome it. The freedom you attain from overcoming binge eating is worth every step of battle. Stay strong and don’t be afraid to reach out to me if you have any questions or just want to chat. You got this.