4 Ways to Break Free from Binge Eating

Tired of losing control of your eating? Is food what you turn to when you have an unmet emotional need? Has eating large amounts of food, even when you’re not hungry, become a habit? If you answered yes to any of these questions, you may be struggling with the vicious cycle of binge eating. Whether you’ve struggled with binge eating for a few months—or decades—the answer is not another diet.

God does not want you to worry about food, as Matthew 6:25 (NIV) says, “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes?” Here are 4 ways to break free from binge eating.

1. Know the signs and symptoms of binge eating.
It’s essential to know what a pattern of binge eating looks like. Here are some of the signs and symptoms of binge eating that—if you do these regularly—the American Psychiatric Association lists as binge eating:

• “Eating more rapidly than normal.”
• “Eating until feeling uncomfortably full.”
• “Eating large amounts of food when not feeling physically hungry.”
• “Eating alone because of feeling embarrassed by how much one is eating.”
• “Feeling disgusted with oneself, depressed, or very guilty after overeating.”

2. Recognize the root causes of binge eating.
Three powerful root causes can lead to binge eating. The first is physical deprivation. When you follow a very low-calorie diet, forbid certain foods, and not eat when you are hungry, these can all lead to compulsive binge eating.

The second root cause is mental restriction. When you diet, you often develop a critical inner voice that tells you that eating a certain food is “bad” and that you are “bad” if you eat it. This mental restriction often leads you to associating shame with food, only leading to more binge eating.

The third root cause is unmet emotional needs. Challenges like trauma, stress, loneliness, or depression can lead to binge eating. Instead of turning to binge eating as a coping mechanism, reach out for support from a New Life Counselor or Coach who can help you work through difficult life challenges and emotions.

3. Let go of an all-or-nothing diet mindset.
To overcome binge eating and find food freedom, it’s essential you let go of having an all-or-nothing dieting mindset. You might think, “I can never eat a cookie.” But if you have one, don’t let it spiral into, “I blew it, so I’ll eat the whole plate.” This mindset leads to binge eating. Instead, practice a balanced mindset by thinking, “I can enjoy a cookie or two, and that’s perfectly okay.”  By shedding the all-or-nothing diet mentality and fostering a balanced mindset toward food, you can gain control over binge eating. Break free from a diet mindset by enrolling in New Life’s Lose It for Life Online Course.

4. Reflect after a relapse.
One reason you might feel stuck in a cycle of binge eating is due to shame. After a binge-eating episode, instead of succumbing to shame, try to show yourself compassion. Remind yourself, “This does not define me; it can be a lesson that helps me learn how to manage things differently next time.”

Later, take some time to reflect after a relapse by asking yourself the following questions:

• “Why did I have this eating experience?”
• “Was there an emotional need I was trying to meet?”
• “If so, what specific emotional need was I attempting to fill by eating?”
• “How can I address this need differently next time, rather than turning to food?”

If you’re looking for professional support to overcome binge eating, feel free to call 800-NEW-LIFE to connect with a compassionate counselor or coach. You can also enroll in the Lose It for Life Online Course. We are here to help you on your journey to food freedom!

by Kimberlee Bousman