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


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!


Was this post helpful for you? Leave a comment below to let me know! xo


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 –


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??!




5 Steps To Overcome Binge Eating

Binge eating disorder is complex, if it was simple to understand and conquer then it wouldn't be such a big issue for so many people.

Binge eating disorder effects A LOT more people than you might think. Since opening up about my eating disorder I have connected with and learned about all kinds of people struggling with similar issues – thin people, chubby people, clean eaters, models, trainers, adults of all ages and even children. It's a funny thing to be addicted to food because you can't quit eating, you can quit eating for the wrong reasons but in general, you must eat food in order to exist. And so we must learn to have a healthy relationship with food, and it's a careful balance. But with some understanding and practice, it can be simpler than it seems!

My 5 top tips for binge eating recovery are these:

  1. Never be bored

  2. Learn how to feel negative emotions without reacting

  3. Eat nutritious food from nature

  4. Stop restricting

  5. Don't strive for perfection


1. Never get bored

Boredom is a killer. When someone asks you what you do in your free time, the answer can't be "I scroll through Instagram," there needs to be a lot more to your life. When we're bored or don't know how to fill up our free time, we resort to eating as an activity or a way to fill space. That seems so obvious but it's a big unlock to understanding binge eating disorder. It's really important to know what your life is about and what you do outside of school or work. What do you love doing, what do you look forward to, what skill are you refining, what hobbies are you obsessed with, what new education are you gaining, what do you contribute to your community? Once you're able to answer those questions, those activities take up space in your life instead of food. These have to be things you truly enjoy, they can't be things you're supposed to be doing or that check boxes on paper. It's also important to not do shit you hate, so if there are activities or commitments in your life that you loathe, get rid of them asap!

2. Learn how to feel negative emotions without reacting

Points 1 and 2 go hand-in-hand. Negative emotions can be anything, things like sadness, discomfort, anger, insecurity, loneliness, frustration, depression, worry, stress or body dysmorphia. These feelings are part of life and can arise at any time. When we're bored or have free time, these feelings tend to show up especially loud because we don't have any distractions. It's just us with space and time, needing to decide what to do. When negative emotions arise, one or many of them, consciously or unconsciously, binge eaters REACT. We react with food – ordering it, going to get it, cooking it, eating it, cleaning it up or hiding it and sometimes cycles of these activities.

A humongous key to binge eating recovery is to feel these feelings but do nothing! Just notice them and feel them, but don't shove them down or distract yourself from them with food. If you need to react in some way, make it to do something (anything!) that's nourishing and productive but not harmful. I like to make lists of ideas in advance so I can refer to them in times of need. Personally I lean into wellness activities or cleaning.

3. Eat nutritious food from nature

I think binge eating is mostly psychological but I do believe there is an aspect of physical addiction as well. In order to break free, you must flood your body with nutritious food that's high in fiber so you overthrow what you're made of from the inside out. This is any food from nature, veggies are king but also moderate fruit, raw nuts and seeds, whole grains, legumes, beans, high-quality oils and processed foods and lots of filtered water. Remember, you literally are what you eat, it becomes you! Your hair, skin, nails, blood and therefore your energy, mood, everything! Low-quality, processed, non-organic food is addicting, you need to start eating whole foods to restore your health, one bite at a time.

4. Stop restricting

Restriction causes binge eating, straight up. The more strict you are with yourself, the harder it is to stay on track and the more you want to do what you're not supposed to do. It's best to have basic guardrails to live by but to lead with listening to your body and allowing yourself what you need in the moment. For example, if you're craving a cookie at 4:00pm on a weekday, go for it! If you need Thai food for dinner, go for it. The trick is to always make the best decision that you can, so find a cookie with high-quality, whole ingredients and that's not made of chemicals, or eat a big salad first so you make sure get in your nutrients and fiber before your sweet treat. If you order take-out, make sure your order includes lots of veggies and maybe avoids fried food for example. Little things add up. Binge eating recovery and having a healthy relationship with food is a balance, make it less about rules and more about intuition.

5. Don't strive for perfection

Nothing needs to be 100%, and not anything about binge eating recovery is going to be perfect. No one's diet, lifestyle or regimen is perfect, success takes some flexibility. The key is to just keep going. Let your journey toward recovery be sloppy, let it be on and off or forward and back if it needs to be, because it would be surprising if it wasn't that way. The key is to keep it moving in the right direction. Had a slip up or broke one of your rules? No biggy, learn from the mistake and move on. Any other mentality can be detrimental because it turns one little offset into a really long digression. Keep things light and positive and you will see more forward momentum!


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