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Binge eating is something that a lot of girls struggle with. SO many people open up to us about their binge eating problems. So just know that you’re not alone!

It’s okay to not have a perfect diet at all times. In fact, it never will be. And that’s absolutely OK – we want it to be that way! We want you to have a healthy relationship with food that you can enjoy and not stress about what you eat.

So check out some tips on how to overcome binge eating as well as how to recover from it if it happens to you (and it can happen to everyone sometimes so don’t feel guilty!).

WHAT IS BINGE EATING?

Binge eating is one of the most common eating disorders. It’s pretty much where you eat a large quantity of food in a short period of time. Usually the person continues to eat even though they are full and feel like they can’t control it.

If you feel like you cannot overcome it on your own, please seek professional advice. Binge eating can really affect you both mentally and physically.

Here are some tips we have for you on how to overcome it.

TIPS ON HOW TO OVERCOME BINGE EATING

1. STOP RESTRICTING YOURSELF

The most common cause of a binge is restricting yourself and the foods you eat.

Don’t starve yourself or restrict yourself. Starving is not a healthy way to lose weight anyway, but especially since it can trigger you to binge.

And if you know that you definitely can’t live without something, then don’t! Just make sure it’s all in moderation.

One of the best principles to stick to when eating is the 80-20 principle. This means eating healthy food 80% of the time and letting yourself indulge the rest of the time (in moderation of course!).

Nothing is restricted and you don’t consider any food bad or forbidden!

RELATED POST: Why I Follow the 80-20 Rule

2. DISTRACT YOURSELF

If you feel like you are about to binge, do something to distract yourself. Simple things such as going for a shower and brushing your teeth, or going for a walk can help.

You can also try to distract yourself with some of your hobbies, read a book, watch a show, be creative or do sports. Focus on the positives!

3. TALK TO SOMEONE

Talk to someone about your problems. It is always beneficial to have someone or several people around you to provide support and distract you in those times when you need it!

A good support system will take you a long way!

4. RECOGNISE THE CAUSE

Binge eating is usually a response to something emotional or a situation that you have found yourself in, rather than hunger.

Identify what this is and do everything possible to prevent yourself from being in this situation again. For example, if it happens when you are home alone (most likely), then if you know you are going to be home alone, try to plan to go out or even have a friend over!

5. ORGANIZE YOUR KITCHEN

If you know a certain food can trigger you into a binge, then make sure to throw it out of your kitchen and house.

If you don’t have it ready at hand, it will already be more difficult to binge eat. Try to clear out processed foods (snacks like chips, sweets, etc.) and instead stock healthy options (fruits, nuts, etc.)

RELATED POST: How to Have a Healthy Relationship with Food

6. SEEK PROFESSIONAL HELP

Please please please seek professional advice if you cannot overcome this on your own. It is nothing to be ashamed about and is more common than you think.

There are many forms of treatment that can help you, all you need to do is reach out to a professional!

We hope that this advice is helpful and you can overcome binge eating! But if it happens to you, don’t beat yourself up about it.

Seriously, it happens to EVERYONE. The best thing you can do is accept it happened, recover and learn from it.

Here’s some tips we have that can help you recover from it.

HOW TO RECOVER FROM A BINGE

1. DRINK LOTS OF WATER

In the few hours after your binge: drink plenty of water! When you think you’ve had enough, drink some more.

Water will help you feel sated and it also can help you with digestion and bloating.

2. GET ENOUGH SLEEP

Getting a good night’s sleep in is a great way to avoid cravings.

Not getting enough sleep causes an increase of ghrelin, the peptide that tells you you are hungry. This can lead to increased hunger and cravings, especially towards sugary carbs and high-fat foods.

Lack of sleep also affects your mental health, which can then lead to binge eating.

3. GO FOR A WALK

Exercising first thing in the morning will make you feel fantastic, but it will also help you make better food choices during the day.

Walking will help you feel better both physically and mentally. It can burn the extra calories you ingested during the binge and it has also been shown to improve your mood and reduce stress.

4. EAT BREAKFAST

You’ve had a great workout, now it’s time to have a delicious and healthy breakfast. You can start your day off with healthy foods.

There is absolutely no need to starve yourself, even if you feel that you need to, to make up for the supposed damage. Eat normally and healthily.

Try to stick to 3 meals and 2 snacks, and make them healthy options. Pick foods that are high in protein and fiber since they increase the feeling of fullness.

RELATED POST: Clean Eating Guidelines for Beginners

5. FORGIVE YOURSELF

It’s happened and it may happen again in the future. But please don’t punish yourself over it.

Get over the guilt you may feel and focus on getting back on track! And if you have any questions or need advice, let us know in the comments. :)

Love Rachael xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

13 Responses

  1. hi , I’m 18 years old , at the beginning of the year I wanted to get rid of some fat on my stomach , in the beginning I lost some weight , but I use to live on just bowls of lettuce ? .. I never use to enjoy sugary foods but suddenly I just can’t stop eating them , I tried to return back to my normal diet .. but I just can’t stop binge eating and over eating , I’m never sure when I’m hungry but I just continue eating . I’ve put on 4 kgs in two months .. I really need help

    1. Hi Simone, aww I’m so sorry to hear that! Have a read of these blog posts here and here as it might provide some help as to why this is happening. I think just try to focus on having 3 meals and 2 snacks per day. Try to make them healthy 80% of the time and allow yourself to be more flexible the other 20%, and avoid starving yourself hun. It will take a while to get back to a normal habit, but I promise you can do it! xx

  2. Hi Rachael,
    Have you ever tried carb cycling and would you recommend it for someone trying to lose that last bit of fat? Really helpful post! X

    1. Hi Ciara,
      I have actually and I find that it works really well for me when I’m eating at a calorie deficit. I usually try to have two higher carb days in the week (each around 3-4 days apart). I eat a higher amount of calories (closer to maintenance) and a much higher percentage of carbs. It definitely helps me with my hunger so I stick to my program for the remaining 5 days of the week, and also great for keeping my metabolism up. I would recommend it for sure! :) xx

  3. Hey!
    I just discovered your blog, and I think its amazing!
    I was just recently looking at “Getting Started” and read your post about what you eat daily.
    I was wondering what kind of wholemeal bread do you eat/buy??

  4. Hi Rachel! I am also on my fitness journey and I eat a strict diet from monday to saturday which my trainer had made for me. On sundays I have my cheatday where I can eat whatever I want. Do you also have cheatdays? My trainer says that cheatdays are very beneficial and will even help you with weight löss as long you don’t overdue it. What do you think about cheatdays? Are they also binging? Love your blog though!

    1. Hi Sanne,
      I think cheat days are totally fine, as long as you don’t overdo it (same as your trainer!). They can help boost your metabolism and prevent hunger so as long as you don’t “binge” then they can definitely work :) x

  5. I hAve so much issues with this that I think it’s my middle name :-) especially the week before my period I have it…

    You write in your post, that I should call a friend or heck photos of of bodies and so and its DEFINATELY worth a try. But I know when I really plan to go out and buy that Ben and Jerrys and bag of chips I’m convinced it is a great idea and I will feel so good eating it. I did this this Wednesday actually… I ate whole Ben & jerry’s and bag of chips after eating a huge lunch. that’s 3k calories at once… Feels like I’m binging more than anyone.

    Can you send me those pictures of hot bodies please?:-)

    1. It is pretty common! I feel like that before my period too, I seriously just want to eat junk food all the time :( Haha I’ve been posting some photos on Facebook so follow me on there and I’ll make sure I post more for you ;) I guess everyone has different methods of dealing with it and it is very difficult, you just need to find out what works for you! Good luck babe xx

  6. This is great and such a helpfull post! I think I have this problem as well.. :/ but now maybe I can handle it better ;) thank you! ;* p.s I also have pictures of beautiful and fit girls on my phone! :p

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