Overcoming Binge Eating: One Day at a Time

by | Mar 28, 2023 | Binge Eating

It’s just another day in the life of a serial binger.

I’m talking about the highs, the lows, the in-betweens of binge eating. The moments where your triggers get pushed, your stress levels break all records…

…. and then you cave. You cave hard. You either want to eat everything in the fridge (or cupboard) all in one sitting. Or, you try so hard NOT to eat anything at all – and try to restrict and deprive (or even starve) yourself for days to balance everything out again.

You feel like you are in a constant battle.

Unlock the secrets of your eating habits: Discover the top 4 common binge eating triggers that could be holding you back from a healthy relationship with food.

The Vicious Cycle of Binge Eating and Restriction

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Reaching for the bag of chips, the extra doughnut, the chocolate left out in clear view tempting you!

You’re eating to block out your emotions, to dull whatever sensation you’re feeling right now. It’s all too much – the thoughts, emotions and feelings. So you turn to the one thing that you know works, just for a moment.


It turns into a vicious cycle that constantly rinses and repeats…

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Common Feelings Associated with Binge Eating

It’s a rollercoaster of emotions for people struggling with binge eating, and a pretty rough experience to deal with on your own. Common feelings associated with binge eating include the following:
  • ❌ Feeling out of control around food;
  • ❌ Feeling like you have to rush while eating;
  • ❌ Feeling like you can’t stop thinking about foods you want to eat;
  • ❌ Feeling like you need to hide your food habits from others in your life, and/or
  • ❌ Feeling an intense urge to eat when you feel stressed, angry, or tired.
Binge eating and binge-restrict cycles are filled with:

  • guilt;

  • shame;

  • anxiety;

  • stress;

  • embarrassment;

  • self-hatred, and

  • many more negative and toxic emotions.

Each time you binge, you may promise yourself, ‘I will NOT do this again!’ or ‘Today, I am not going to binge’.

Only to find yourself giving in to food, yet again.

Create a Healthier Relationship with Food…

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Uncover the mystery behind Mindless Eating: What Causes it and how to break free from it!

Replacing Harmful Binge Eating Thought Patterns

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Let’s take a look at common thought patterns surrounding binge eating and replace these with a healthier thought alternative.

Common Thought #1 – I need to restrict my meals after a binge eating session to lose weight quickly

It’s easy to feel this way after a binging session. Thinking you’ll just skip a few meals to balance out the calorie intake is a more common mindset that you may realise.
Solution #1: Instead of restriction – let’s replace it with an addition.

Let’s reverse this train of thought. When you add something – something else naturally falls away. Focus on an action that you can do, instead of fixating on something you shouldn’t do. Stop thinking about the foods you want to limit and instead think of the foods you want to add. Restrictions are the ultimate cause of most diet mishaps today.

Your body and mind considers being restricted as a form of punishment because you’ve taken something away. Instead of trying to manage your weight by banning yourself from all the foods you enjoy – add them in small, balanced doses instead.

Common Thought #2 – Everything has to be perfect. I have to be perfect

People with perfectionistic tendencies are overall more at risk of developing eating disorders during their life. Having the ‘perfect’ meal plan – where all your meals are super healthy to the point of obsession, is unrealistic and only sets you up for failure.
Solution #2: Here’s a little activity I would like you to try to help you to observe perfection differently:

Overcoming Perfectionism: Embrace Your Quirks and Flaws

Take a seat, grab a pen and paper (or your laptop), and write a few notes about yourself.

1) List everything PERFECT about yourself in one column.
2) Now list everything that you genuinely LIKE about yourself in the other.
3) Lastly, who in your life would NOT approve of you (or reject you) if you weren’t ‘PERFECT’?

Who are you really trying to be perfect for?

What are you trying to really prove?

Think about what you have written and let it sink in.

Perfectionism – being perfect – is a set of idealised rules from false beliefs or fake people.

People are born with unique quirks, flaws, the little things that make you different ….
….the things that make you…YOU!

Perfect is not something anyone should ever aim to be – because simply put, perfection is impossible to attain. Don’t waste your life chasing a pipe dream. After all – perfect is essentially the enemy of the good and being the best version of YOURSELF! Aim to be you today.

Looking to revamp your eating habits but tired of restrictive diets? Check out 7 Tips to Kick Start Your Eating Habits without Dieting, and discover expert advice for jumpstarting a healthier lifestyle. Say goodbye to deprivation and hello to sustainable, enjoyable eating habits – read now!

3 Tips in The Journey to Overcoming Binge Eating

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Tip #1: Be kind to yourself

Be forgiving. Most of all – be accepting. You’ll have moments where you’ll lapse into the same pattern and binge. It’s okay though – because all you need to do is just hop back on the horse again tomorrow.

It’s a rough journey, but one that can be managed. I’m not going to tell you it’s an overnight fix. It’s NOT.

Tip #2: Surround yourself with a community

The journey can be made easier and faster if you have support and connection with a community who really understands you, and have a shared experience. Just like alcoholics, binge eaters need a community around them to help them through the highs and lows.

Tip #3: Fastest path through is with a mentor

The fastest path to overcoming binge eating is with a mentor and coach who has been on a similar journey and been successful in achieving what you want. They can guide you through the pitfalls and show you the steps to take.

You want to find someone who has had a similar experience to you, for the length of years you have struggled. Someone who has struggled for a couple of years will not understand the complexity of someone who has struggled for 10, 20 or 30 years.

I know what it’s like…

I personally struggled for 34 years and I can show you how I have successfully found freedom from binge eating plus all issues with food and weight for nearly 15 years now.

Doing it alone will only cause your suffering to be longer. You have already wasted too many years on this and too much energy.

Breaking free from binging is entirely achievable, and all you have to do is take that first step towards creating a healthier relationship with food.

Discover what’s truly possible for you…

Here are 3 Ways YOU Can Learn & WE Can Work Together

Experience Programs

Get ready to experience a level of understanding and support like no other. You will feel empowered, hopeful and have clarity, where once there was confusion. It’s time to get curious and enjoy the adventure of the challenge, with a community who say, ‘YES, I get you! You are not alone!’ This will have you saying, ‘YES’ to yourself.

VIP Coaching Experience

A coaching program designed to fast-track your progress! Only for those who are ready to fully invest in themselves. This is a 6 to 12-month commitment designed to transform every part of your life moving you from a life of comfort, fear and conformity to a life that is more than you dreamed possible.

Tips & Inspiration

Get tips, valuable insights and motivation to make your journey easier and quicker, by upgrading your mindset. Once we connect, you will become a valuable member of my community. I want you to reach out and share what you want and need, with me. I love to hear from you as you inspire me to do what I do!

Not sure which is the right path for you?

Book a FREE Discovery Call with me and we will find the path best suited for you.

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