How To Stop Binge Eating – 10X Your Progress With This Easy Habit

 
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Today I'm sharing one of my best tools to stop binge eating. This little trick worked wonders for me and I still use it in my life today!

My binge eating would come in cycles

When I was deep in my binge eating disorder I would go through some funny cycles. When the urge to binge came on it was all I could think about. Paralyzed. Or like a robot-soldier programmed to go on a mission. There was no stopping me. Even if I was able to pause for a second to contemplate anything else I could be doing with my time, I couldn't think. I had to eat and that's what I would do.

Then, later on when I was in a more calm state of mind, I could think of A BUNCH of other ways I could have been using my time. Urrgg. It was exciting to have lots of ideas, but frustrating to go completely blank when I needed to remember them. I knew I would stop binge eating if I chose to use my time doing other things. But that was so hard! Especially if in those crazy moments I couldn't think or get myself to do anything else besides binge eat.

Creating lists helped me stop binge eating

And so I started making LOTS OF LISTS! I would list out everything. Not like to-do lists (although I love a good to-do list) but like inspiration lists. Or like, how to live life lists. Or, how to use your time lists.

When inspired and feeling good, I would list out the things I wanted to be doing with my life. And then I would refer to them in times of need, right when the urge to binge would arise!

Lists are a way for me to send messages from my rational mind to my crazy-urge-to-binge-eat mind in times of need. GENIUS.

I would list out everything I wanted to be doing with my time

I started simple, with lists for what to do inside the home and lists for what I could be doing outside of the home. But then I started to get more specific. I'd list out productive things, self-care activities, ideas to contribute to the world. Books I wanted to read, topics I wanted to research, YouTube channels I wanted to watch. I would even map out ideas for relaxation and fun, because I had very little of this in my life besides binge eating. Crazy!

Making lists helped me stop binge eating in two ways

  1. One is the more obvious way like I describe above. When bored or had the urge to binge, I would whip out my lists and choose something. I would fight to snap into action, anything from my lists instead of binge eat!

  2. Also, creating these lists helped me realize who I am and what I wanted to be doing with my time. By writing down lists for every scenario, I had a roadmap for who I wanted to be and how I wanted to fill my time. Because I would refer to these lists so often and default to the activities on them, they were steering my life. Eventually I stopped binge eating and became everything on my lists instead. So cool!

Are you ready to stop binge eating? Start by identifying your unique triggers. And learn what to do about them!

 
 
 

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Perfectionism and Binge Eating

 

When trying to be fit, healthy and vibrant, the logical thing to do seems like striving for perfection. Why not do the best you can to do everything right? Follow all of the rules and make the right choices at every meal. If you can just use willpower to be strong, you can stick to your guidelines and be the person you want to be, and therefore feel your best. Right?

Not really.

It seems counterintuitive but striving for perfection actually hurts you, and leads to bad behavior.

Restriction is a killer.

Let me explain why –

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Striving for perfection leads to binge eating for 3 main reasons

#1 The more you strive for perfection, the more you want to do what you’re not supposed to do

If you restrict yourself from something, psychologically you're going to think about it more and want to do it. This is because you make it "a thing," your decision-making becomes about rules and is less intuitive or about what your body needs in any given moment. Instead of making strict rules to live by, lead with the desire to take good care of yourself – that means eating healthy, nutritious, natural food most of the time but also allowing yourself less healthy and more satisfying foods when that's what you crave or would serve you in that moment.

If you can navigate your diet and eat this way, you won't have to binge later on to balance things out, because you'll be filling your needs and finding balance in your every day life. In a nutshell, striving for perfection leads to binge eating later on or at some point, where making decisions based on how you feel or what you're in the mood for leads to more consistency and less peaks and valleys on your healthy journey.

#2 If you’re striving for perfection, one little mistake will make you feel like a failure (and that’s a slippery slope!)

Maintaining a healthy routine is a lot about your state of mind. When feeling great, you gain momentum and continue to make good choices; but if you get frustrated or down on yourself, you're more likely to stray and make poor decisions.

Striving for perfection leads to binge eating because when you make a mistake you get thrown off course. Instead, be flexible and fluid, know that nothing is perfect -- if you make a decision that's imperfect, brush it off, learn from it and keep going. That's it, it's all good.

#3 If your guidelines are too rigid, you eventually need a chance to release

Perfection takes a lot of effort, sticking to a rigid lifestyle takes a lot of physical and mental energy. Eventually you're going to need a chance to release and relax a little bit. That's often times what's happening when we're binge eating, we release and let go, taking a moment to be carefree and stop thinking so much about everything.

Striving for perfection leads to binge eating because no one is perfect and everyone needs a chance to let loose a little once in a while. Therefore, be less rigid in your day-to-day life, allow some imperfections and be flexible. This way, you won't build up the need for a big release.

Bottom line: if you slip up, just keep going.

These are some simple insights that really changed the game for me, I hope they help you, too. Let's discuss below, I'd love to hear what you think!!


Ready to stop binge eating once and for all??!


xo,

Bridget