How to stop binge eating: stage 1

How to stop your binge eating is a 3 step approach:

1 = strengthen the body and mind, fill in nutritional gaps, and get some easy momentum and success going to feel better fast and give motivation to continue.

2= with the renewed connections between doing good and feeling good, it’s time to start reconnecting with body in a meaningful and purposeful way.

3= now that you’re stronger and dealing with some of the surface issues, it’s time to dig deeper and find out why we got there in the first place, how we can heal those areas, and our directions for the future.

The steps are not mutually exclusive, but they are progressively more difficult.

Today we’re looking at…

Stop binge eating is a 3 step approach. Find out how to get started here.

Step 1: filling and strengthening

This means we’re focussed on the surface causes of binge eating: under-nutrition, lack of relaxation, and need for control. I often separate these things out, and you can read more about them and what binge eating is here, or some really quick and easy ways to stop them in their tracks here, but today we’re going to take a more cohesive approach.

There are many deeper reasons why you may be struggling with these issues, which then in turn manifest as binge eating.

  • Unhealed emotions from your past
  • Worries about the future
  • Bad self-image or no self-love
  • Any kind of stress or disempowerment
  • Not being true to yourself
  • You fill in the blank ________

All these issues are centred on lacking something.

Love. Nourishment. Courage. Truth. Peace. Hope. Serenity. Belonging. Safety.

You will NEVER heal you binge eating by trying to cut more out of your life. In this case, a negative plus a negative does not equal a positive change.

By trying to cut out, punish, and remove you only create more negativity.

Stop binge eating is a 3 step approach. Find out how to get started here.

Try something different

So, why don’t you try something different? Let’s try adding something IN instead of desperately trying to stop something.

If you did last week’s worksheet, you might have a pretty good idea already about what you’re lacking in your life. From there, it’s just a matter of brainstorming positive and joyful ways you can meet that need.

I know, I know, you’re thinking “dude, my binge eating is freaking horrible! I feel like crap. I don’t want to focus on other things, I want it GONE”. I hear you.


Just ignore the binge eating for a minute. Let it be. It’s not going to stop immediately. It took you a long time to get where you are, and it’s going to take you a while to heal – so don’t fight it. Smile sweetly at your binge, and then secretly plot to kill it with love… slowly. Kind of like the best radiation poisoning ever.

Or like glass blowing. Push too hard, go too fast, are you’re going to end up with a big, sharp, painful mess. Slowly breathe life into it and you could end up with something totally different from what you started with – something new, beautiful, and strong. Something you want to keep.

Ok, the glass blowing analogy was better than the radiation one. Let’s go with that.

Stop binge eating is a 3 step approach. Find out how to get started here.

Let’s get practical

This is the most practical thing I’ve put on the blog yet – and I’m super excited!!

I made an e-course for you! It’s free, it’s awesome, and it will help you. But before I tell you about it, here’s today’s worksheet.

This actually comes from day 5 of the Shake up your Binge Eating e-course, but I wanted to give to anyone and everyone today, even if you don’t the whole course (but it’s free too!). It’s a step-by-step 2 page guide walking you through what needs your binge eating is fulfilling, and what you can add into your life to start meeting those needs in a new way.

Stop binge eating is a 3 step approach. Find out how to get started here.

About Samantha

Hello! I'm Sam and I'm an Eating Psychology Coach. I work with women who struggle with emotional eating and weight loss to develop new strategies and lifestyles so they can stop using food to cope, lose weight, and eat happy.

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