Binge Eating

What is Binge Eating? Binge eating is the consumption of unusually large amounts of food associated with feelings of being unable to stop and often results in feeling ill.

Ways to help PREVENT a BINGE:

  1. Plan meals ahead of time

  2. Don't leave large amounts of time between meals

  3. If eating out (not at home) don't restrict eating earlier in the day - you do not want to reach the point where you are SO hungry that you have no control which leads us to.....


It is important to accept and understand that when eating in a deficit; you will experience some hunger (and that is not a bad thing) BUT there are ways we can manage our hunger to assist in preventing any binges. Examples include:

  1. Stay busy/distraction

  2. Ensure you hit your protein and fibre targets (satiety)

  3. Space meals out evenly

  4. Hydrate - ensure you drink plenty of water

  5. Increase the volume of your meals by adding extra vegetables

  6. Engage in more mindful eating - being conscious of the taste, textures and enjoy your food

What to do if you find yourself Binge Eating: It is important; if you find yourself binge eating it is important to put your mental health first. Never be afraid to reach out and seek professional help if binge eating occurs on a regular basis.

If you find yourself in a situation after a binge has occurred; you can try the following:

  • Take time to reflect and think about the reasons that may have lead to the binge - this can often help define key triggers

  • Take some time to do something that makes you feel good

  • Don't give up - forgive yourself and get back on track. Remember: One binge will not undo all your hard work similar to one nutritious meal will not get results

  • Commit to your core values, goals and your WHY!

The most important thing is to forgive yourself!

The absolute worst thing that you can do is punish yourself or try to overcompensate with exercise or more restrictive eating - forgive yourself, put things into place to help prevent or reduce further bingeing and move on.

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