So You Can’t Stop Bingeing?: Tips To Help You

Binge-eating used to be a big problem for me. Being an emotional eater my go-to comfort used to be food. Super sad? I ate. Super happy? I ate. Super bored? I ate. Even now, I have to catch myself from eating just to eat or simply because I’m bored or it’s there. Bingeing was a big problem and hindrance of my weight-loss efforts.

Whenever I give advice, fitness or otherwise, it’s from my own experience and what worked for me. If bingeing is a deeply-rooted issue for you and could be a borderline eating disorder, do not be afraid to seek help from a medical professional. It’s actually best that you do.

The number one thing that keeps me from continuing to be a binge-eater is knowing how I’ll feel physically and mentally afterward. I’ll feel full, stuffed, that itis demon will come around. My stomach will cramp and turn. I’ll be nauseated and probably have a headache for a couple of days. I’ll be slower in the gym and get tired more easily. Then, I’ll feel guilty and beat myself up about it which will make me just want to binge again.

So here are some practical tips that worked for me:

Don’t Keep Junk Around

If you walk into my kitchen, more often than not you won’t see any junk food. And if you do, it’s left over from a party or it belongs to my roommate (she doesn’t indulge much either so it’s rare). One thing I learned about myself is that my self-discipline sometimes sucks. If I see it, I’m going to want to eat it, whether I’m hungry or not. And then, to make myself feel better I’ll think “the quicker I eat it, the faster it will be gone and I won’t think about it anymore.” WOMP. WRONG! The quicker I eat it, the faster it will be gone, and then I’ll be on my way to the store to replace it.

“Out of sight, out of mind” doesn’t work here for me because if I’m having a craving, I don’t need to see it to want it. But, it does prevent me from over-indulging and eating things just because they are there.

Read Your Labels

Understanding just how these companies are sneaking ingredients we’d never think we’d put into our bodies, in junk has definitely helped me a lot. Also noting the sugar, sodium, and calorie amounts really put things into perspective. My favorite donut from Dunkins is 340 calories and 17g of sugar. To work off that one donut alone for me would be about 30 minutes on the elliptical. For ONE donut.

Don’t Deprive Yourself

Not keeping junk food around doesn’t mean you can’t indulge at all. The quickest way to get me to binge is to deprive me of something. I learned this after my first round of Whole30. Deprivation doesn’t work for me. It only makes me want junk even more.

So pace yourself. Enjoy it in moderation. Every once in a while or after a milestone is reached. I love Reese’s and occasionally when I’m in CVS they’ll have the candy bars on sale. I can grab one and eat it guilt-free knowing that I won’t have another one for awhile and that I’m not bingeing on them. I usually tell myself to add another 15 minutes or so of cardio that day just to make it a little better lol

Find Healthy Snack Alternatives

I’m a big snacker. I always have snacks. The key is to find healthier ones. They don’t always have to be super-healthy and/or nasty. And not everything labeled “gluten-free”,  “organic”, or “light” is healthy either, this goes back to reading your labels.

Some of my favorite alternatives are trail mix (I can get a chocolate fix in small doses), unsalted and roasted sunflower seeds, cashews, applesauce, pineapples, and grapes.

Other examples of healthy snacks are yogurt, hummus cups, carrots & guac, dried fruit, veggies chips, and so on and so forth.

Find Healthy Comfort Alternatives

This part. A major cause of binge-eating for me was me being an emotional eater and food bringing me comfort. Even if it was temporary. Making an effort to find healthy alternatives to not only snack choices but comfort activities. Find something you enjoy doing instead. Call a friend, go for a walk, workout, listen to music and dance around, journal… Whatever it is, make an effort to find it.

Protect Your Peace

If life events and situations are a trigger for you to binge eat, make an effort to protect yourself from that. This could be a post within itself. If you know going certain places or around certain people triggers ill-emotions for you and cause you to eat, don’t go. Limit your time around and interactions with these individuals.

Understand that eliminating this unhealthy habit won’t be an overnight success. I still have to fight with myself when I’m wanting to binge eat or overindulge. The more you work at it, the easier it gets. Eliminate your excuses and let’s do the work.

20 Comments

  1. Reply

    Kate

    February 26, 2018

    I reaaaally needed this right now. Thanks for the tips.

    • Reply

      Ashleigh

      February 26, 2018

      No problem!! Thanks for reading!! 🙂

  2. Reply

    Sheena Steward

    February 28, 2018

    All of this is great information. I’m back in the swing of fitness and healthy eating after taking months off 🤦🏾‍♀️. For me the working out is the easy part. It’s the food that gets me lol.

    • Reply

      Ashleigh

      March 2, 2018

      Same! I can work out all the time but sit a dozen donuts in front of me and it takes the power of a strong army not to eat one, or two lol

  3. Reply

    Ola Broom

    February 28, 2018

    Eating veggies also helps to stave off snacking too. When I have a snack attack I try to think back to how many veggies I’ve eaten. Usually the amount is very low or non-existent.

    • Reply

      Ashleigh

      March 2, 2018

      You’re so right! I have realized when I’m going hard on my clean-eating (veggies included) my cravings aren’t as strong.

  4. Reply

    Lia World Traveler

    February 28, 2018

    Great tips for a real problem. I don’t always binge but I have my weak moments, Thank you

    • Reply

      Ashleigh

      March 2, 2018

      Thank you for reading!

  5. Reply

    mimicutelips

    February 28, 2018

    Eating habits can be tricky to manage at times. I’m not a binge eater although I enjoy food for every emotion.

    I need to do better with selecting healthier options.

    • Reply

      Ashleigh

      March 2, 2018

      Don’t we all? I know I do.

  6. Reply

    K. Elizabeth @ YUMMommy

    February 28, 2018

    I definitely second not depriving yourself. I made the mistake of doing that and it backfired. It’s definitely worth the effort to work on portion control and/or finding a healthier version of your favorite snacks.

    • Reply

      Ashleigh

      March 2, 2018

      Yeah I found that I binged most whenever I deprived by myself.

  7. Reply

    Lovely Leslie

    February 28, 2018

    Great tips! I know I have found myself slipping and have learned to stop.

  8. Reply

    Crystal Lewis

    March 1, 2018

    I purposely don’t keep junk food in the house because I’d eat it all. I do have a bowl of grab and go fruit that the kids seem to enjoy. We do indulge while we’re out, but in the house i limit it. Right now I’m staring at 26 cases of girl scout cookies!!

    • Reply

      Ashleigh

      March 2, 2018

      Oh you have GREAT self-discipline because I don’t know if I’d be able to resist.

  9. Reply

    rukunitl

    March 1, 2018

    These are very good tips! I am on a journey to eat healthier, remain as stress free as possible, and really just enjoy life to the fullest!

    • Reply

      Ashleigh

      March 2, 2018

      Yesss! Good luck on that journey!

  10. Reply

    thestyleperk

    March 1, 2018

    These are some great tips! Healthy snacks are a must!

  11. Reply

    Kita

    March 2, 2018

    This is something I struggle with. I am going to remove all junk and stock up on healthy alternatives especially the carrots, pineapple, and grapes.

    • Reply

      Ashleigh

      March 2, 2018

      Good luck!

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