How To Stop Binge Eating

Many of my clients who are on a fat loss journey with me struggle with bouts of overeating, where an evening meal can turn into a binging episode, eating far more than they planned or needed.

It is VERY common and in fact I think all my fat loss clients will discuss an overeating episode with me at least once when working together. So firstly I want to make a point that you should not be feeling embarrassed, ashamed or guilty about it or think for a second that you are the only one.

Secondly, I want you to know that you can change and move on from overeating and here’s a simple place to start!

Here are some strategies you can use to start to change your patterns and reduce the frequency with which overeating occurs.

1. Start to note down WHY and WHEN you overeat- there will be a pattern to it. What are your triggers? Is it when you’re stressed or sad or lonely for example?
2. Start to build a list of alternative behaviours for when these triggers arrive- e.g. if its stress, maybe a walk, workout or venting to a friend.
3. Change your environment - changing your environment is a great way to start to change your habits. If overeating occurs in the evenings when watching TV, change it! Why not walk and listen to a podcast instead? Or if you know it’s when you spend time too much time in the kitchen, keep your time in there to a bare minimum.
4. Create a pause/ distraction - If you catch yourself starting to overeat, go and get stuck into a call with a friend, finish a piece of work, or walk to the shop and back.
5. Don’t over restrict- Remove the idea of making up for any episode of overeating.This can be a pattern that leads to overeating but also one that continues the cycle. We want to eat consistent amounts of food rather than having big variations in quantity.
6. Remove obvious temptation - Set yourself up for success when trying to prevent overeating by removing things from your environment that don’t support your goals. Chocolate left out on the side from easter for example is a temptation you have to resist each day when you see it and takes mental strength you don’t need to be using. Think give it or bin it- give it to a food bank, a friend or get rid!

If you want some more help with this, please drop me an email and tell me a little more about what you struggle with - lizzie@onepercentclub.info

Have a great week,

Lizzie

The One Percent Club

Please note that I’m referring to overeating/binging and not binge eating disorder in which there is a complete lack of control and with who you need to see a specialist.