How to break free from binge eating?


Breaking free from binge eating involves several strategies aimed at increasing awareness and modifying behaviors around food. Here are key steps suggested by the hosts of the Mind Pump Podcast:

  1. Create Awareness: Be aware of the circumstances surrounding your eating habits. Notice when and why you are binge eating—whether it's due to emotional disturbances, as a habit, or triggered by specific events or environments 1.

  2. Install Obstacles: Place obstacles between yourself and the binge eating behavior. For example, do not keep trigger foods in your home and add protocols that you must go through before eating, such as writing down your emotions or waiting a period before deciding to eat 2.

  3. Avoid Judgment: If binge eating occurs, don’t judge yourself harshly as this can lead to feelings of guilt, which might perpetuate further binge eating. Accept what happened, learn from it, and move on 2.

  4. Practical Steps: Implement practical steps like drinking a glass of water before eating, waiting five minutes after such an intake, and finding other distractions like going for a walk or calling a friend. These actions can help decouple the urge from the action 2 3.

    Overcoming Binge Eating

    Sal and Adam discuss strategies for overcoming binge eating, emphasizing the importance of bringing awareness to the problem and creating obstacles between oneself and trigger foods. They suggest not having these foods in the house and stopping oneself when in the midst of a binge.

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  5. Set Achievable Goals: Establishing goals, like abstaining from trigger foods over a set number of days, can help modify conditioning around food intake and reduce impulse actions 4.

Additionally, addressing binge eating requires dealing with emotional and psychological factors. Avoiding heavily processed foods and paying attention during eating (without electronic distractions) can further aid in establishing healthier eating habits 5 6.

These suggestions promote a broad and flexible approach, which focuses on incremental lifestyle changes and fostering a healthier relationship with food.