“How can I stop binge eating?”
This is a question I get asked a lot because so many women struggle with the insatiable urge to eat unnecessarily.
If your thoughts suddenly or often switch to smashing a 24-pack of nuggets, devouring a tub of ice cream or polishing off an entire pack of mint slices while you shop (yes, before you even get to the check out)…
We need to chat.
You know it’s not good for you…
Maybe you’re even hitting the gym and trying to be healthy, but those compulsions are so strong!
What can you do?
There are two important aspects to consider: the physiological and the psychological.
Let’s start with the physiological.
If you’ve been eating unhealthily for a while, drinking too much alcohol, taking medications and possibly carrying excess weight, changes have likely happened deep down in your digestive system that gear you towards craving sugar and junk food.
See, your gut is filled with billions of gut bugs called your digestive microbiome and some of these microscopic bacteria, viruses, yeast, and fungi thrive on sugar.
And as you feed them with refined carbohydrates, they grow and expand their breeding ground and, with it, their numbers…
Which, you guessed it, increases your cravings.
There is a reason your gut is called your second brain: These bugs influence your immune, hormone and other systems and the… way… you… think!
And if you are on the wagon and exercising, particularly in the form of long-winded cardio like an hour spent on the treadmill or 45-minutes on the bike, you’ll escalate your appetite.
The combination of a hungry gut filled with these tiny sugar-craving fiends can make saying no almost impossible.
So when you begin to exercise, I recommend starting with weight training…
It’ll help you to increase your muscle tone and burn more fat without ravenously ramping up your appetite.
1) Take a probiotic to balance your digestive microbiota.
2) Increase the green foods in your diet (especially coriander, oregano, parsley) because they have anti-microbial properties that kill the bad bugs while also acting as a prebiotic that feeds the good bugs.
3) Drink enough water so you don’t get your hungry-thirsty signals mixed up.
4) Eat three complete meals every day to provide all the nutrients you need.
This is truly the main binge eating driver!
If you don’t address your mental health and emotions, binging is difficult to cure.
One of the biggest problems I see is that of chronic overwhelm…
Do you always put others first?
We women can feel overloaded by all the tasks on our plates: Looking after our families, our careers, our health, our homes, the cooking, and cleaning…
And amongst life’s hustle and bustle, we forget to look after ourselves.
But when your cup is not full, it is impossible to give fully to others.
You need to look after you.
It’s not selfish… It enables you to be the best and healthiest version of yourself.
So if you binge eat, you need to look at your stress levels…
What’s going on in your life?
There are stressful situations we can avoid (and sometimes need to ditch) and others we can’t, where what matters is how we deal with them.
We have two cycles: discipline and stress.
The discipline cycle allows you to look at your long term goals…
For example, you might gaze lovingly at that bag of chips or bar of chocolate and think, “Hmmm… I want that!’
But then you weigh that choice against the benefits of flat abs or a healthy body and decide to either just have a little taste or that you don’t need that thing at all.
The stress cycle, however, demands instant gratification, immediate relief, a hit of calm and comfort.
It’s important to identify which cycle you are in.
Get brutally honest about why you feel driven to binge.
Those sugary or fatty foods activate the reward centre in your brain.
We, humans, are geared to seek out pleasure.
And when we can’t get the thing we really, deeply want, like love or attention, feeling comforted or feeling happy, we reach for the next best (often foodie) option.
So what can you do to combat the excessive, insatiable urge to eat?
When you feel yourself approaching a binge state:
1) Pause and breathe deeply
Deep breathe 5 – 15 times…
This process engages your parasympathetic system to relax your body and mind and calm compulsive thoughts.
2) Drink a big glass of water
You could simply be thirsty.
3) Journal: Identify your triggering emotions
How do you really feel when you eat that food… Happy? Loved? Connected?
4) Perform a body scan
Sit in quiet space, scan your body from top to toe and ask…
What is this trying to communicate with me?
5) Meditation and hypnosis
Meditation and hypnosis are wonderful tools for connecting with our self, our true motivations, and lowering stress and conflict.
In my programs, I teach hypnosis to help women — maybe just like you — to work through their binging in a safe and helpful way because, as you can see, binge eating is not random and by identifying the cause you can implement an appropriate strategy to overcome it.
P.S. Whenever you’re ready… here are 4 ways I can help you get a leaner body:
- Grab a free copy of my new eBook
It’s the roadmap to eliminating bloating & belly fat, improving digestion, and getting a flat stomach. — Go Here
- Join the Lean Body Tribe and connect with women who are transforming their bodies and getting leaner
It’s our new Facebook community where busy women learn how to eat cleaner, train smarter, and get a lean body quicker. — Go Here
- Join our Lean Body Detox Program
It’s my most popular kickstart program that helps women say goodbye to belly fat, jumpstart their metabolism, increase energy and cut the cravings in 10 days flat. — Go Here To Grab Your Spot
- Work with me privately
If you’d like to work directly with me to take you from where you are now to your dream body … just pop your details in the form below… tell me a little about your situation and what you’d like to work on together, and I’ll get you all the details! — Go Here