HOW TO STOP BINGE EATING: 3 BEST TIPS “BarexBrave”

Photo by Matheus Ferrero on Unsplash

What is Binge Eating disorder?

This can be a crippling disorder and one which makes people feel as though they have failed. They don’t really understand why this is happening and why they can’t control it. If you have ever had a binge then you will know the intense power that comes over you. There is NO stopping you from eating the foods that are in front of you — you feel out of control and as if something else has taken over your brain. It’s a pretty weird and surreal feeling.

Let’s get into 3 topics that will help you stop binge eating:

1- Macronutrient Balance:

The first thing I want to suggest is that you get your diet looked at to make sure you aren’t lacking in a main nutrient. If you are lacking in either of the main macro’s (carbohydrates, protein and essential fats) your brain will send signals of ‘hunger’ so that you keep eating until you have received the nutrients that it’s after Now the problem is, when we binge on the foods that don’t contain the nutrients that you are lacking in, the binge could continue each day until it has what it needs.

2- Meal Timing:

Now, let’s have a look at the times in which you eat throughout the day. If you have skip breakfast or have a small breakfast and then you have a tiny lunch, I will immediately presume that you are binge eating in the night. You are causing your body to feel ‘starved’ and therefore the binge is being brought on BY the body to get the nutrients that you are depriving it of throughout the day.

3- Speed at which you eat & presence:

Are you a fast, moderate or slow eater? Eating fast puts your body in a low level stress response. It will take the brain a longer time to process the food that you are eating and therefore the brain will continue to send these hunger signals which cause you to overeat. Have you ever heard someone say ‘it takes 20 minutes for you to feel full — this is absolutely right! The brain is amazing and complex but it also needs relaxation and presence. Slow down! Savour your meal, taste the flavours and chew more.

Journalling to help understand binge eating

I want you to ask yourself some questions and write down the answers — doing this may help to give yourself a better understanding of what’s going on.

Save this image as a reminder

You are not ‘weak’, and you are not alone.

You just need to do self reflection and get to know yourself a little bit more. The more questions we ask ourselves, the better we understand what’s happening and where our focus needs to be.

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Melanie Lillis

Melanie Lillis

Eating Psychology coach and Nutritional therapist at www.barexbrave.com. I specialise in helping women beat binge eating.