BINGE EATING is a huge topic that I address in 1:1 coaching.
There are a lot of reasons you might be struggling with this. And we will work through these together to make it stop.
BUT if you find yourself in a situation where you are about to start binge, here are some quick tips you can take to stop it or prevent it:
1. Identify when it is happening. Let’s be real: You know when it’s happening. You feel like all you wanna do is stuff your face with ice cream/ chips/ candy and never stop and can’t control it. Identify this emotion. Call yourself out. Say the following out loud or under your breath if you’re with other people: “I am binging right now.” own and acknowledge the fact that it is happening.
2. Breathe. Accept that you are in control of the situation.
3. Now, switch the taste in your mouth to something else. Drink a giant glass of diet soda or ice water. Eat some crunchy vegetables like carrots or cucumbers. KEEP GUM HANDY AT ALL TIMES for this situation. Often when we binge it’s because that food is so damn tasty and addicting, so all we want to do is keep eating it. (That’s why it’s so hard to have just one french fry). Changing the taste in your mouth BREAKS this addictive cycle by giving your mouth a different taste to occupy itself with while you calm down mentally.
Once your emotional surge has calmed down, retrospect on the situation that made you binge. For me, I was often starving and stressed as heck after work, and didn’t have anything in the house except junk food. Or because whatever fad diet I was trying was too restrictive and I felt deprived.
FIGURE OUT WHAT THESE SITUATIONS ARE AND PREVENT THEM.
Breaking out of a binging habit is HARD, and will take practice. Binge eating is not something to take lightly, and again, is a complex topic that will require mental work as well as nutritional work to make sure you are getting the right nutrients in your diet, and that your nutrition setup is not too restrictive.
If you want help with this hit me up for 1:1 nutrition coaching.
Please note: If you are struggling with a eating disorder such as binging/ purging, I encourage you to see help from a mental health therapist.