How to stop binge eating (+ stop obsessing over food)
Do you spend all day eating well but comfort eat when you get home? Do you eat healthily during the week but overeat on the weekend?
Want to know how to stop binge and emotional eating?
Take it from someone who knows first hand. You can’t just adopt more willpower to stop emotional or binge eating. Here are some of my favourite tips to stop emotional and binge eating.
1. Give yourself permission to eat the foods you want to eat.
When you don’t give yourself permission to eat certain foods, you’ll feel the need to eat that food in private, in excess and as quickly as possible in case you never get to eat it again.
When your body trusts that you aren’t being deprived, you will stop emotional eating and no longer feel the need to binge on this food.
2. Stop judging food.
Avoid referring to food as ‘good’ or ‘bad’.
When you ‘try to be good’ and avoid fattening or ‘bad’ foods, you’re only setting yourself up for more emotional and binge eating.
Feeling guilty or getting angry with yourself for overeating will only cause you to binge more – not less.
You can’t shame yourself into bingeing less.
3. Eat treats in front of other people.
Avoiding ‘bad’ foods in front of other people will only cause you to binge on them later in private.
To stop emotional eating, give yourself permission to eat your trigger foods in public.
That means order the peanut butter on toast at a café, say yes to the dessert when offered and grab an ice cream with a pal.
4. Do not eat in front of the TV.
When you eat in front of the TV, you condition your body to get hungry and feel like eating when you turn on the television.
Never eat in front of the TV or any screen, and eat. Give yourself permission to eat – and watch TV, but not at the same time.
5. Stop striving for weight loss.
Ironically, aiming to lose weight will prevent you from reaching your goals.
Shift your focus from trying to lose weight to building a healthy relationship with food.
Because when you have a healthy relationship with food – you’ll stop emotional and binge eating and your body will naturally find it’s healthiest weight.
6. See each binge as an opportunity to learn.
A binge is not a failure – it’s simply your body’s way of trying to get your attention and tell you something.
Feeling guilty, angry and promising to ‘get healthy tomorrow’ will make you restrict again, causing another binge.
Stop fighting against your body and learn to listen to what it’s trying to say. This is the only way to stop emotional and binge eating.
7. Get extra support to stop emotional eating
It’s tough to stop emotional and binge eating without support.
You don’t need to 'just try harder' – you need to try something different.
I’ve created a program to stop emotional eating. Keep It Real Program is an online course to help teach and support you to stop emotional eating with 40 engaging video tutorials, whole foods recipes, interactive workbooks and PDF downloads.
Check out the Keep It Real Program to find out more.
LOVE THIS? YOU MAY ALSO LOVE THESE:
The hashtag #celeryjuice has amassed over 80,000 photos on Instagram, with everyone from health bloggers to celebs espousing the benefits of the stalk-like vegetable. Read on to learn more about the celery juice trend and whether you should bother trying it.
They say you can never have too much of a good thing, but this isn’t the case for exercising or eating healthy. Here’s how to tell if you’re under eating or over exercising - and the steps to take to help you bring back balance.
Do you feel bloated after finishing a meal? Here’s how to know if it’s actually a health issue for you, and what to do if it is.
While I won’t pretend to know exactly what’s in store for this year, these are the things I’m most excited about in 2019 — in my career, health and life.
Diet new year’s resolutions don’t work, and they’re distracting you from setting goals that actually matter. Here are some inspiring new year’s resolutions you can set instead.
With free-flowing food, swimsuits and tonnes of photos being taken, the holidays can be a hard time to be confident and body positive. Here’s some things to keep in mind to help banish food guilt and feel good about yourself over the holidays.
Feeling guilty for not reaching your 2018 health goals or new years resolutions? If you didn’t smash all your 2018 health goals, have a read of this.
Confused by what foods are actually healthy for you? Here are 5 foods that normally get a bad rep for being unhealthy. Luckily, they’re actually healthy for you.
Looking for a new swimsuit that makes you feel good? Here are some of the best one-piece and bikini swimsuit brands in 2018.
Follow these 3 steps to boost your body image, without deleting Instagram. Transform social media from comparison trap to a confidence booster.
Some Instagram accounts can help you love your body. Here’s the BEST 12 body positive Instagram accounts that can boost body positivity.
There’s a simple reason why you don’t feel full after smoothies + how one small tweak can make the difference.
Here are 6 things you can do to stop feeling fat.
There are few very important things to keep in mind if you want to teach your children how to have a healthy relationship with food.
How many years have you wasted hating your body and wishing you looked like someone else? If you feel unhappy with your body and hate your weight, it’s time for a change.
I'm not sure why it's called the 'health' food aisle...
I used to hate my body (I mean like really hate my body). But now I love my body, something I never thought was possible! So, how do you go from hating your body to loving your body? Here’s 15 ways how I learned to love my body and be body confident.
I travel as much as I can, hopping on a plane about once a month. Here’s how I stay healthy when I travel.
Looking for the best restaurants and places to eat in Prague? I've got you sorted. Here is my list of the best places to eat in Prague in 2018.
Eat healthily, save money and reduce food waste.
Loving your body in a society that tells you not to is a radical act of self-love. I learned that having a supportive partner can help you learn to love your body.
You spent all week eating well but the scales don't reflect it. If you eat healthily and still can't lose weight, read this.
Face lotions and serums have a role to play, but what you put in your mouth really does show on the outside.
It's time to do good by your health. Stop asking for salads with dressing on the side.
With hundreds of yoghurts on display in the cold section of supermarkets, choosing a healthy yoghurt can be a daunting task. Here is a guide to help you choose a healthy yoghurt.
Which is the best meal delivery service in Australia? Read my review of the best meal delivery services in Australia right now - and find out which meal delivery service I'd choose.
Coconut oil is very trendy at the moment but is it really that good for you? Find out which oil I use every day and what I really think about coconut oil (and the superfood claims).
Want to eat healthier, for less? You don't have to eat beans and rice or give up your avocado addiction to eat healthy on the cheap. Here are some truly non-sucky ways to eat well, for less.
If you want to become a nutritionist or a dietitian, this is my honest advice on starting a career in nutrition. Find out how I got my nutrition career started, what I recommend for study and how much nutritionists and dietitians earn. Plus more!
Sick of falling off the bandwagon? These simple mindeset shifts will help you find balance and let go of an 'all-or-nothing' mentality.