How to Break the Binge Urge: A Compassionate Guide to Changing Eating Habits

Miranda Lewis

May 9, 2024

I’m Miranda.
Proving to you that healthy can be fun, and delicious! A busy working mum myself, here to share simple and effective ways to look and feel your best. 
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If you have experienced moments of emotional eating or binge eating episodes you will know how much guilt and shame can be attached to those events. As I share in this week’s episode of The Positive Nutrition Podcast punishment and guilt are not the tools that will support you to break the binge cycle. Instead, tune into this week’s episode to discover practical strategies that can help you prevent and cope with binge eating episodes.

Key Takeaways:

  • Physiological Signals: Understanding whether your binge eating is coming from a place of physical hunger or emotional need is super important.
  • Emotion Processing: Learning to deal with your emotions in a healthy way can be a game-changer when it comes to binge eating.
  • Breaking the Cycle: Ditching the restrictive dieting after a binge is crucial for establishing healthier eating habits in the long run.

What’s Behind Binge Eating?

First things first, let’s figure out what’s causing those binge sessions. Are you eating because you’re actually hungry, or is there something deeper going on? Think of it like this: if you’re binging because you’re genuinely hungry, it’s your body’s way of telling you it needs fuel. But if it’s not hunger, then it’s time to dig into those emotional triggers. Asking yourself, “What am I feeling?” when the urge to binge hits can open up a whole new world of coping strategies that don’t involve reaching for the nearest bag of chips.

The Power of Breath and Self-Compassion

When you feel a binge coming on, sometimes all it takes is a deep breath to pattern interrupt. By focusing on your breath, you’re sending a signal to your body that you’re safe, and you can relax. Remind yourself that it’s okay to feel your feelings.

Bouncing Back from a Binge

The important thing now is to avoid falling into the guilt and shame trap. Trust me, your body won’t suddenly balloon up from one binge. Instead of beating yourself up, reach out for support and take some time to learn from the experience. Oh, and whatever you do, don’t fall into the post-binge restriction cycle. That’s just a one-way ticket back to square one.

This episdode on binge eating is all about getting real with ourselves and finding healthier ways to deal with our feelings. Together, we can break free from the binge cycle and find peace with food. Remember, it’s all about treating yourself with care and kindness—both in what you eat and how you treat yourself. You’ve got this!

Links mentioned in the podcast:

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