This is a bonus post to the Series: Binge Eating is Caused by Dieting.
You can read Parts 1-5 by clicking on the link above.
In this post, I wanted to give some additional tips and reinforcement that can help you stop binge eating:
- Remember that you are not alone. Many people struggle with binge eating. It’s nature is isolating and you might think you are out of your mind for doing it, or the only one doing it, but you aren’t.
- Binge eating is a natural response to extreme dieting (under-eating). It is the body’s way to make sure you do not starve.
- Binge eating is a habit that can be changed.
- One way to reduce urges to binge is by eating enough throughout the day.
- Your “enough” will be different from the next person and will vary according to how active you are, how quick your metabolism is, and on your basic genetic needs for food.
- Experiment with finding your “enough”.
- You won’t be perfect at this. Some days you will eat too much, other days too little, other days it will seem just right.
- Perfection is not the goal.
- Rather, nourishing your body with foods that make you feel great and keep you satisfied is.
- You can eat any foods you want to stop bingeing.
- Many people say that eating foods found in nature, such as vegetables, fruits, animal proteins, nuts, seeds, eggs, and whole fats are good choices when reducing urges to binge.
- But you do not need to eat what anyone else says, nor do you need to follow a specific diet.
- Eat the foods that leave you feeling your best.
- Experiment with this.
- Pay attention to how food effects your body, your mind, and your mood.
- Pay attention to how food minimizes or maximizes your urges to binge.
- Use food as your ally, whenever you can, but know that no matter what you eat, you get to decide if you will binge or not.
- When you return to eating enough, and eating foods that make you feel great, you still might have urges to binge.
- This is only your brain sending signals that it has been conditioned to send.
- These urges do not mean anything. They do not define who you are, they don’t have any significance, and they do not need to be obeyed.
- Notice when you have an urge to binge, accept it as a part of ending binge eating, remind yourself that they are not that big of a deal, and celebrate that you are not binge eating anymore.
- You can include others on this journey if you want.
- You can attend therapy or groups that help you change your approach to food, or have an accountability partner.
- But these are all optional.
- Enjoy the friendships you make in these settings, but remember you still have to be responsible for your life, and for your eating.
- Events may have occurred in the past or may be occurring right now that you do not prefer, and this is unfortunate, but they are not reasons to sabotage yourself with food.
- Fix the situations that you can, and try to let go of the ones that are outside of your influence.
- This is really hard.
- But you can do it.
- If you do binge eat, don’t beat yourself up.
- It’s just a part of stopping for many people. It doesn’t mean you are hopeless, it doesn’t mean you are dumb.
- Learn from your experiences.
- The past is over. Look ahead.
- Be kind to yourself, grow in compassion and empathy, and get right back on target with choosing to eat enough, choosing to resist binge urges, and choosing to keep at it.
- Over time, urges to binge fade and lose their frustrating and distracting presence.
- Over time, your efforts to replace the negative and untrue thoughts that led to binge eating with positive and true thoughts will pay off.
- It gets easier. It gets simpler.
- Stopping binge eating is not the end all in life, and will not be your greatest joy.
- It won’t solve all of your problems, or remove the stress in life that we all have from time to time.
- But it will make eating easier.
- It will relieve anxiety, and stress around food, and improve your health, your mind, and your mood.
- And it’s worth it.
- You are worth it.
This concluded the Series: Binge Eating is Caused by Dieting.
I hope it has helped shed light on how binge eating starts, how it is maintained, and how it is stopped.
Implementing these tactics has helped me tremendously, and I share them because I think they can help you, too.
I used to think I was the craziest person for binge eating. I would diet, and binge, and diet, and binge.
It was a time in my life that I cannot undo, so I have chosen to take everything I have learned from it and turn it into something positive to share.
If you ever feel like you are stuck in the cycle of binge eating, you aren’t.
You can stop today. You can take care of your body, and you can be glad you didn’t give up.
Never give up.
Image from Comically Vintage.