Resolve Binge Eating: 3 Simple Steps

Binge eating is a complex problem that affects both mental and physical health.

While it can often feel like there is no way out of this behaviour, there are 3 simple steps you can follow that will help you to get started on your path to resolving this problem.
 
If you are someone who struggles with binge eating, it is important to know that you are not weak or simply lacking will power to do the “right thing”.

There is a purpose to this behavior and in order for you to resolve this problem completely, we must uncover the cause.
 
Over the years I have noticed that there are a few things that women who struggle with binge eating have in common and I am going to discuss them below.
 
1. Nervous System Dysregulation

A dysregulated nervous system will seek soothing behaviors. Nervous system dysregulation can develop when you have been exposed to prolonged periods of high stress or after a stressful event.

When the nervous system is dysregulated you may find that you have a lowered resilience to stress and you may find yourself feeling increasingly overwhelmed, agitated or anxious. It is often during these times that we turn to food for comfort and relief.
 
High levels of stress and a dysregulated nervous system will cause other imbalances within the body. Hormones will be affected, gut health will be affected and our mental/emotional state suffers.
 
This trio of hormone imbalance, gut issues and nervous system dysregulation is the perfect binge eating storm.
 
If you would like to resolve binge eating, step one is to manage stress and rebuild resilience.
 
There are a number of ways we can achieve this outcome. First we may identify triggers, change what we can and build resilience so you can handle those things that are out of your control.

Hypnotherapy is a powerful tool to reduce stress, improve resilience and reprogram behaviors but it is not your only option. Nutrition changes, lifestyle changes, herbal medicine and even certain nutrients can reduce stress and support nervous system healing.

Learn more about nervous system dysregulation here: READ NOW
 
2. Restriction

The cycle of binging and restricting is a nasty one.

For most people, binge eating tends to occur mid-afternoon and late at night. As a result, breakfast is often skipped out of guilt or simply not feeling hungry because of the amount of food consumed the night before.

It may seem counter intuitive but it is vital to start your day with a balanced breakfast, regardless of the amount of food consumed the day before.

A balanced (preferably savory) breakfast that contains protein, fats and carbs will create a nice, stable foundation for your day. Your nervous system will be happier, blood sugar levels will be stable, hormones will be happier and you will be less inclined to binge.

It is important to continue to nourish your body throughout the day, you may need to have snacks available and plan to have a balanced lunch and dinner.

If you are craving sweets, have something sweet, if you are craving salty, have something salty.

Step 2 is to eat enough. This step alone is unlikely to be enough to resolve binge eating but it will greatly support you as you work on nervous system regulation and resolving other triggers.
 
3. Stop trying to lose weight

I know weight gain is one of the pain points and consequences of binge eating but for many women, their quest to lose weight often fuels the behavior.

Women who struggle with binge eating often experience a sense of urgency when it comes to weight loss. I see women over restricting, over exercising, skipping meals and feeling impatient and anxious about achieving their weight loss goal.

This often means that these women set unrealistic standards which means they are able to stay “on track” for a few days, sometimes a couple of weeks, but eventually they fall off track, the binge eating becomes even more aggressive and they find themselves gaining more weight.
 
Step 3 is to STOP trying to lose weight. Stop restricting and stop over training. Focus on regulating your nervous system, healing your health issues, nourishing your body and as the behavior of binge eating disappears (and it doesn’t take long..) you can begin to make gentle changes to your diet and lifestyle that will allow you to lose weight and keep it off for good.
 
Step 4 (bonus step!)
 
Finally, it is important to work with a practitioner (like me) who understands the complexity of binge eating.

For many years, I was trapped in the cycle of binging and restricting, eventually it took a toll on my health and I had to change my ways. This is one of the reasons why I now encourage women to adopt sustainable approaches rather than engaging in restrictive plans like the keto diet or VLC plans.

There are a number of things that can cause binge eating, and most people struggle with more than one, common triggers include:

• Stress, anxiety, overwhelm, low mood
• Hormone imbalance: insulin resistance, estrogen dominance, hypo thyroid, PCOS
• Gut health issues: low stomach acid, leaky gut, food intolerance, SIBO, candida, IBS
• Nutrient deficiency (caused by stress or gut health issues): poor nutrient absorption, mineral deficiency, difficulty digesting protein or fats
• Fatigue, poor sleep, blood sugar fluctuations, certain medications, and more

 
During a consult we will work together to identify ALL of your unique triggers, once we have identified these, I can create plan that will be easy, enjoyable and effective.

The goal is to resolve the triggers (listed above) and to help you create sustainable change, we want to ensure your body feels nourished and supported so the desire to binge eat simply disappears, no will power required.

If you are struggling with binge eating, I know the possibility of resolving it completely may sound too good to be true so if you would like to find out if this process is right for you, use this link to schedule a time for a chat: BOOK NOW