How to stop Binge Eating

 

When you think of food now - how do you feel? Do you absolutely LOVE food to the point where you don’t even trust yourself around it? Do you categories foods under labels “good” and “bad”? The “bad” ones naturally the ones you crave the most because they’re “bad”? Have you labelled bad food “treat” food? If the answer to all of these questions is yes, this one technique is really going to help you!

Once you forget about everything you think about food and start practicing the art of eating mindfully, you will start drastically noticing the decrease in your binge eating behaviours. So how can you do this? Well first things first, ditch the diet. Girls who diet are 12 times more likely to binge as girls who don’t.

The key to stop binge eating is to start listening and trusting your body. When you start craving food, start learning to really understand your cravings through the power of questions. Before you reach for the snack cupboard ask yourself:

  1. Am I really hungry?

  2. How do I know this is really hunger and not emotional cravings? I.e. is my stomach rumbling? Am I feeling weak?

  3. Could this be thirst and not hunger? How much water have I had today, is it enough?

  4. What foods am I craving? Is that what my body really wants?

If the answer is no, that you’re not hungry, ask yourself:

  1. Am I bored? Am I upset?

  2. What is it that I need right now?

  3. What will make me feel better?

Immediately take action that will uplift you, call a friend, go for a walk, dance around to some music, look through photographs of yourself on holiday! Start learning to get to the real root cause of your ‘cravings’.

Use the STOP acronym to organise your thoughts when these cravings start to occur. The process STOP is used to prevent thoughts running into actions before you know what's going on.

  1. Simply pause

  2. Take a few deep breaths

  3. Observe your thoughts by asking the questions above, and any emotional response you may be feeling

  4. Proceed in a different direction - e.g taking the action that will help you feel better.

And remember, always be kind to yourself, this is real brain training and it will take time. So don’t worry when you screw up and don’t punish yourself.

You’re amazing and you can do this!

Love, S x