The Binge Dietitian 2023: Putting a Stop to Food Thoughts (Interview)

The Binge Dietitian 2023: Putting a Stop to Food Thoughts

DeliveryRank chats with Jonathan Summer (Find the full interview here) – a dedicated advocate supporting men and women in overcoming binge eating habits, fostering body acceptance, and reclaiming their lives. Having experienced his own journey as a recovered binge eater, over-exerciser, and emotional eater, Jonathan is committed to sharing his insights and solutions to help individuals break free from the cycle of food obsession. His personal narrative of battling weight fluctuations and the ensuing struggles with controlling food intake fuels his passion for guiding others through similar challenges. With a focus on empowering individuals to end their binge eating patterns and restore their connection with food and body, Jonathan aims to impart the tools needed for lasting recovery and a renewed sense of well-being.

Can you tell us more about your personal journey dealing with binge eating and how that experience shaped your path to becoming a Binge Eating Recovery Dietitian?

It all started before studying dietetics in university to be a dietitian! Around 2017, I started watching these fitness and bodybuilding youtubers and being realistic, I wanted to look good to get a girlfriend and, to be honest, who doesn’t start the gym initially without something that massively motivates you? So then I got really into it, got strong, bigger, ate quite well, gained 5kg in my first 2 years of the gym which I was very happy with. I bulked well. 

Now starting my 1st year of university, I saw people my age (around early 20s) who were so lean, yet muscular, so I joined this Youtuber who was doing this summer shredding challenge wherein he releases a video every day for 3 months to join him leaning down to be ‘bodybuilder show ready’. Let’s say that didn’t go well…I followed my strict calorie deficit well…but on some days where I would eat out with family or friends, I knew that buffet and cake would set me back a few days since I went way over my calorie deficit limit. So I would ‘make up’ for the calories eaten by having black coffee for breakfast, just an apple for lunch, then a medium sized dinner. I did this until I got back ‘on track’ but I would always go to bed hungry. One week into constantly making up for my calories, the binges started. I started having intense cravings, ordered and shoved the pizza boxes to the bottom of the bin so my flatmates wouldn’t see it, I’d eat the food and not really enjoy it…I was almost possessed! I Binge ate most nights, and even had to fall asleep sitting up with the pillow behind my back or I’ll get really painful heartburn. 

I had no idea what I was doing or what binge eating was and thought I was just lazy and not committed to the ‘grind’ to getting that 6 pack. They didn’t teach you about binge eating in the first year of uni or any disordered eating/eating disorder habits until 3rd year until it then clicked and I wanted to do more than support people just in hospital. I then started binge dietitian to share my story that they’re not alone and there is a way out!

You emphasize helping individuals improve their relationship with food and body image. What are some key strategies or philosophies you employ to guide clients in achieving food freedom and a positive body image?

It is a combination of self-compassion and education. Self-compassion because you hear about bodybuilders getting their 6 pack or 8 pack but still getting depressed. Even if you’re not reaching for six packs and want to bulk and get stronger, the other side of the coin you can get ‘bigorexia’ which is the idea that you never feel big enough. There’s a saying in the gym-culture ‘once you start working out, you’ll never be big enough’ which is kind of true. As cheesy as it sounds, self-compassion is being mindful, present, and focusing on challenging those thoughts. Education because we hear so much on the internet that if you are ‘fat’ then you are unhealthy which is very untrue. Our bodyweight is not the only indicator of health. There was a study by Matheson et al, showing if you implement most or all of the 4 habits of health: no smoking, no or minimal alcohol, regular physical activity, at least 5 fruit and veg a day, a person who is obese following all these has a much much lower chance of dying than someone who has a 6 pack who smokes, drinks, not much fruit and veg, and doesn’t exercise.

On the other hand, the lower bodyfat you are, the more unhealthy you can be. Men who are natural (do not take performance enhancing drugs such as steroids) and have six packs can has issues with sexual performance, low mood, disrupted hormones and more. Women who have less than 20% bodyfat can have amenorrhoea which is the loss of periods, infertility, low mood, body image issues and more! Social media glorifies these but in reality it’s just smoke and mirrors!

Your approach integrates personalized coaching. Could you highlight a successful case where this tailored approach significantly helped someone struggling with binge eating, illustrating how your method differs from traditional dietary approaches?

I had a client who was binge eating six times a week. He struggled with bad heartburn, had IBS, and really wanted to lose weight. A non-tailored approach would be just diet harder, have higher protein, more fruit and veg. But we need to understand binge eating is a symptom, not a problem. It’s a symptom of deprivation, your body is crying out for food. Even though this client binge eats six times a week, his first response is to skip breakfast, then have plain salad and broccoli covered in vinegar, then binge eat in the evening. 

I explained to him about the binge-restrict cycle. It’s Jump Onto Restrictive Diet-Binge Eat-Feel Guilt-Low Self Esteem-Jump Onto Restrictive Diet. I also worked on self-esteem, coping techniques before, during, and after a binge. It’s also important to recognize that IBS is very common with 1 in 10 people struggling with it. Increasing fruit and veg can lead to more abdominal pain and bloating which can lead to skipping meals. Consistent regular meals calms your body down to reduce the urges to binge eat, a meal plan tailored to IBS was created together with him, and after he stopped binge eating for a month, he then started his sustainable weight loss journey without binge eating.

Many individuals feel isolated or ashamed when dealing with binge eating. How do you create a safe and supportive environment for your clients to open up about their struggles and work towards recovery?

I have a private facebook community group where people can share their struggles and wins! Binge eating is mostly done in secret – it is a hallmark feature of binge eating so support is key. It is important to have a qualified individual that knows how to support people with binge eating in the group as I saw there are subreddits on binge eating recovery where people encourage very restrictive diets, and have the wrong image that binge eating recovery is about how long you can stick to X diet. Be careful of other support groups out there and choose wisely!

What advice would you give to someone who is considering seeking help for binge eating but feels hesitant or unsure about taking the first step towards recovery?

You’re not lazy, you’re not binge eating because you don’t have willpower. Binge eating is a protective mechanism. It’s a symptom of deprivation, you’re body is for you not against you. Every time you diet, you’re feeding the urge for your body to increase those hunger cues because it thinks you are going to starve. Working with a qualified dietitian who has experience overcoming binge eating can equip you with a meal plan, DBT and CBT skills, and self-compassion skills to end binge eating and prevent any relapses!

How I ENDED Food Anxiety and Binge Eating – (And How YOU Could Too!)

how I ended food anxiety, binge dietitian

Hello, fellow readers! Today, I am thrilled to share with you a deeply personal and transformative journey that I have embarked on – my battle with binge eating and how I ultimately conquered it. Binge eating disorder is a complex and often misunderstood condition that affects countless individuals, and I believe it’s crucial to shed light on this topic in an open and honest manner. In this blog post, I will be introducing my video, where I delve into my own experience with binge eating, the struggles I faced, and the practical steps I took to overcome this challenging disorder.

Binge eating is more than just overindulging on food. It involves a loss of control, feelings of guilt and shame, and a vicious cycle that can be incredibly difficult to break. Like many others who have battled with binge eating, I know firsthand how it can impact one’s mental, emotional, and physical well-being. However, I am here today to share a story of hope, resilience, and the power of self-discovery.

In my upcoming video, I recount the moments of frustration, self-doubt, and despair that accompanied my binge eating episodes. I discuss the pain points and challenges I faced, including the negative impact on my self-esteem and body image. It was a difficult period in my life, but I refused to let it define me. I took control of my journey, seeking guidance and support to find a way out of the destructive cycle.

In this video, I will transparently share the practical strategies and mindset shifts that helped me on my path to recovery. From establishing healthier boundaries with food to developing self-compassion and practicing mindfulness, I explored a variety of techniques to regain control over my relationship with food. I will discuss how I found professional help, the importance of building a support system, and the small yet significant steps I took towards healing.

By sharing my personal experience, I hope to inspire and support others who may be facing similar challenges. Binge eating disorder can be isolating, but understanding that you are not alone and that there is hope for recovery is an essential step towards healing. My aim is to create a safe space for individuals to explore their own journeys, seek resources, and find solace in knowing that they too can overcome this disorder.

So, whether you’re someone who has battled with binge eating, a concerned loved one, or simply curious about the topic, I invite you to watch my video. Together, we can break the silence, raise awareness, and foster a community of understanding and support. Let’s embark on this empowering journey towards healing and finding freedom from binge eating.

Stay tuned for my upcoming video, where I share my personal story of overcoming binge eating and provide practical insights to help others on their own paths to recovery. Remember, healing is possible, and together, we can create a brighter and healthier future.

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

Do THIS 1 Thing if Parents Judge Your Food Choices (From a Registered Dietitian)

parents judge food choices, binge dietitian

Parents play a significant role in shaping our lives, and their opinions can hold significant weight when it comes to our decisions, including our food choices. As a registered dietitian, I understand that navigating parental judgments about your food choices can be challenging and emotionally draining. In this article, I will share practical ways to set boundaries, overcome pain points, and stop labelling yourself as ‘fat.’ So, if you find yourself struggling with parents who judge your food choices, read on to discover a few helpful tips.

When parents judge our food choices, it can trigger a range of negative emotions, such as guilt, shame, and a loss of self-confidence. These feelings can adversely impact our relationship with food and our overall well-being. It’s important to acknowledge and address these pain points before moving forward.

1. Set Boundaries

parents judge your food choices, binge dietitian

Setting clear boundaries is crucial when it comes to dealing with parental judgments. Remember, you are responsible for your own well-being, and your food choices should be based on what works best for you. Here are some practical ways to set boundaries:

a) Open and Honest Communication: Have a calm and respectful conversation with your parents about your food choices. Explain your reasoning, emphasizing that you are making informed decisions that prioritize your health and happiness.

Example: “Mom, I understand that you’re concerned about my food choices, but I’ve been working with a registered dietitian who has helped me develop a healthier relationship with food. I feel confident that the choices I’m making are benefiting my well-being.”

b) Share Educational Resources: Offer your parents credible information about nutrition and the importance of diverse food choices. This can help them understand that your decisions are rooted in evidence-based knowledge.

Example: “Dad, I found this article from a registered dietitian that explains how different foods provide unique nutrients. It might help you understand why I’m choosing to include a variety of foods in my diet.”

c) Request Respectful Boundaries: Ask your parents to respect your choices and refrain from commenting or passing judgment. Make it clear that you appreciate their concern, but it’s essential for your mental and physical well-being to feel supported rather than criticized.

Example: “I value your opinion, Mom, but I’d appreciate it if we could refrain from discussing my food choices. I’m trying to create a positive relationship with food, and I believe it would be helpful if we focused on other aspects of our relationship.”

Overcoming Negative Self-Talk:

parents judge food choices, binge dietitian

Parents’ judgments about food choices can sometimes lead to negative self-talk and body image issues. It’s crucial to address and reframe these thoughts to develop a healthier mindset. Here are some practical ways to stop calling yourself ‘fat’:

a) Challenge Negative Thoughts: Whenever you catch yourself using negative language to describe your body or food choices, consciously challenge those thoughts. Replace them with positive affirmations that focus on self-acceptance and self-love.

Example: Instead of saying, “I’m so fat for eating this,” try saying, “I’m nourishing my body with a balanced meal, and that’s a healthy choice.”

b) Surround Yourself with Positive Influences: Seek support from friends, loved ones, or online communities that promote body positivity and healthy relationships with food. Engage in discussions that foster a positive body image and encourage self-compassion.

Example: Follow social media accounts that share messages of body acceptance, such as body-positive influencers, nutritionists, or mental health professionals.

c) Practice Mindful Eating: Cultivate a mindful approach to eating by paying attention to your body’s hunger and fullness cues. Focus on the pleasure and nourishment that food provides rather than fixating on external judgments or labels.

Example: Take time to savor each bite, notice the flavors and textures, and appreciate the nourishment your food provides.

Conclusion:

Dealing with parents who judge your food choices can be a challenging experience. However, by setting clear boundaries, overcoming negative self-talk, and focusing on your own well-being, you can establish a healthier relationship with food and cultivate a positive body image. Remember, your food choices are personal and should be based on what works best for you. With open communication, education, and self-compassion, you can navigate these situations while staying true to yourself and prioritising your health and happiness.

 

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

2 SURPRISING Triggers Why You Binge at Night (Explained by a Dietitian)

why you binge at night, binge dietitian

Hey there! If you’re reading this, chances are you’ve struggled with late-night binging. Trust me, I’ve been there too. Let’s work together to the two surprising triggers that might be causing your late-night munchies. So grab a snack and let’s dive right in!

1. Physical Restriction

fat is not a feeling, binge dietitian

Imagine this scenario: You’ve been following a strict diet all day, counting every calorie and restricting yourself from your favourite foods. By the time evening rolls around, you’re feeling deprived and unsatisfied. Suddenly, the allure of those forbidden treats becomes too hard to resist, and you find yourself knee-deep in a late-night binge.

Physical restriction is a surprising trigger for late-night binging. When we deprive ourselves of certain foods or severely restrict our calorie intake, it creates a sense of scarcity and heightened desire for those forbidden delights.

Practical Tip: Instead of going for strict diets that leave you feeling deprived, let’s focus on creating a balanced and sustainable approach to eating. Here’s how you can break free from physical restrictions:

  • Include all food groups: Embrace a diet that includes a variety of foods from different food groups. Restricting yourself from certain foods only intensifies cravings and can lead to overindulgence later on.
  • Practice portion control: Rather than completely cutting out your favourite treats, practice portion control. Allow yourself to enjoy those foods in moderation, savouring every bite without guilt or judgment.
  • Listen to your body: Pay attention to your hunger and fullness cues. Eat when you’re genuinely hungry and stop when you’re comfortably satisfied. By honoring your body’s needs, you can avoid the feeling of deprivation that often triggers late-night binging.

Remember, it’s all about finding balance and nourishing your body in a way that feels sustainable and satisfying.

2. Mental Restriction: Breaking Free From the Dieting Mindset

what does normal look like

Now, let’s talk about another surprising trigger for late-night binging: mental restriction. This happens when we constantly label foods as “good” or “bad,” creating a restrictive mindset around eating. When we categorise foods in this way, it leads to guilt and shame when we indulge in the so-called “bad” foods, ultimately triggering late-night binging episodes.

Mental restriction keeps us trapped in a cycle of rigid rules and all-or-nothing thinking. But the good news is, we can break free from this mindset and develop a healthier relationship with food.

Practical Tip: It’s time to ditch the dieting mindset and cultivate a positive approach to eating. Here’s how you can overcome mental restriction:

  • Practice food neutrality: Rather than labelling foods as “good” or “bad,” try adopting a neutral stance. All foods have a place in a balanced diet, and no single food should hold power over your emotions or self-worth.
  • Focus on nourishment: Shift your mindset from restriction to nourishment. Instead of fixating on calories or restrictive rules, prioritise feeding your body with foods that provide essential nutrients and support your overall well-being.
  • Practice intuitive eating: Tune in to your body’s cues and honour your cravings in a mindful way. Trust your body’s wisdom and give yourself permission to enjoy a variety of foods without judgment.

By releasing the mental restrictions and embracing a positive and intuitive approach to eating, you can break free from the late-night binging cycle and develop a healthier relationship with food and your body.

Remember, it’s a journey, and progress takes time. Be patient and kind to yourself as you navigate this process of finding balance and healing your relationship with food. You’ve got this!

 

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

Do you ‘Feel FAT’? Fat is Not a Feeling – (TRANSFORM Your Mindset Now)

fat is not a feeling, binge dietitian

Have you ever looked in the mirror and thought to yourself, “Ugh, I feel so fat today”? If you have, you’re not alone. Many people, myself included, have used the word “fat” as a way to describe how they’re feeling. But here’s the thing: fat is not a feeling. It’s time to transform our mindset and stop using this harmful language to talk about ourselves.

Fat is Not a Feeling… 

fat is not a feeling, binge dietitian

Using the word “fat” to describe how we feel can be incredibly damaging to our self-esteem and body image. It perpetuates negative stereotypes and reinforces the idea that being fat is something to be ashamed of. This harmful mindset can lead to a host of mental and emotional health issues, including depression, anxiety, and eating disorders.

Moreover, labeling ourselves as fat creates a cycle of self-criticism and self-hate. When we constantly focus on our perceived flaws and judge ourselves based on our weight, we neglect all the amazing qualities that make us who we are. We reduce ourselves to a number on a scale, ignoring our intelligence, creativity, kindness, and so much more.

 

1. Challenge the Notion of ‘Fat’ as a Feeling

what does normal look like

When you catch yourself saying, “I feel fat,” take a moment to reflect on what you are genuinely experiencing. Are you feeling stressed, tired, anxious, or insecure? By identifying the authentic emotions behind the statement, you can address them directly and seek healthier coping mechanisms.

For instance, instead of saying, “I feel fat,” you could acknowledge, “I feel overwhelmed right now, and I need to take a break to relax and recharge.” This change in language enables you to acknowledge and manage your underlying emotions without resorting to harmful body-shaming.

2. Cultivate Self-Compassion

fat is not a feeling, binge dietitian

We often hold ourselves to unattainable standards and criticise ourselves for not meeting them. It’s time to treat ourselves with kindness and practice self-compassion. Extend to yourself the same understanding and empathy you would offer a friend who is struggling.

When negative self-talk or the impulse to call yourself fat arises, counter those thoughts with self-affirming statements. Remind yourself of your strengths, achievements, and unique qualities that have nothing to do with your appearance or weight.

3. Surround Yourself With Positive Influences

fat is not a feeling, binge dietitian

 

Evaluate the media you consume and the people you surround yourself with. Do they promote body positivity and self-acceptance, or do they perpetuate unrealistic beauty standards? Surrounding yourself with positive influences can play a crucial role in reinforcing a healthier mindset.

Follow social media accounts that celebrate diverse body types and encourage self-love. Engage in conversations with friends who support and uplift you, steering clear of negative body talk. Creating a positive environment will facilitate your break away from harmful language, allowing you to embrace a more empowering view of yourself.

4. Prioritise Overall Wellbeing

fat is not a feeling, binge dietitian

Instead of fixating solely on weight and appearance, shift your focus to overall well-being. Engage in activities that make you feel good, both physically and mentally. Consume nourishing foods that fuel your body and provide energy. Participate in regular exercise that you genuinely enjoy, not as a means to change your body, but as a way to feel strong and energized.

By prioritizing your overall well-being, you redirect the focus away from external appearance and towards holistic self-care. This change in perspective can have a profound impact on your mindset and self-image.

Conclusion

what does normal look like

It’s time to recognize that fat is not a feeling and to reframe our language and thoughts accordingly. By understanding the detrimental effects of labeling ourselves as fat and implementing practical strategies to transform our mindset, we can foster self-acceptance, self-love, and a healthier relationship with our bodies. Let’s break free from harmful language and embrace a positive and empowering view of ourselves.

 

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

What Does Normal Eating Look Like? How to Be a Normal Eater

what does normal eating look like

Have you ever wondered what “normal eating” really means? For those of us struggling with binge eating, the concept of normal eating can seem elusive and out of reach. We often find ourselves trapped in a cycle of restriction and bingeing, never quite understanding what it means to have a healthy relationship with food. In this blog post, we will explore the essence of normal eating, uncover the importance of letting go of physical and mental restrictions, and provide practical steps to guide you towards becoming a normal eater.

Understanding Normal Eating

Normal eating is about tuning into our body’s signals, trusting our hunger and fullness cues, and maintaining a balanced approach to food. It means nourishing our bodies with a variety of foods while allowing for flexibility and enjoyment. Normal eating is not about strict rules or diets; rather, it’s about developing a sustainable and intuitive relationship with food.

Letting Go of Physical Restriction

what does normal look like

Physical restriction AKA being hungry and under eating calories involves denying ourselves certain foods, following rigid diets, or depriving ourselves of nourishment. It creates a sense of scarcity around food, leading to heightened cravings and an increased likelihood of binge eating. To break free from physical restriction, we must shift our mindset towards abundance and permission.

Thought Prompt

Reflect on your current diet. Are there any specific foods or food groups that you tend to restrict? How does this restriction make you feel? Consider the possibility of incorporating these foods back into your life without judgment or guilt.

Letting Go of Mental Restriction

what does normal look like

Mental restriction is a less obvious yet equally harmful form of restriction. It involves constantly thinking about food, obsessing over calories or macronutrients, and labeling foods as “good” or “bad.” Mental restriction can lead to a preoccupation with food, a loss of enjoyment during meals, and an increased risk of bingeing.

Thought Prompt

Pay attention to the thoughts that arise when you eat. Are you constantly calculating calories or feeling guilty about indulging? Challenge these thoughts by reminding yourself that all foods have a place in a healthy, balanced diet.

Practical Steps Towards Normal Eating:

what does normal look like

  1. Embrace Mindful Eating: Practice being fully present during meals, savouring each bite, and paying attention to your body’s signals of hunger and fullness. Engage your senses, appreciate the flavours, and eat without distractions.

  2. Honour Your Cravings: Allow yourself to enjoy the foods you crave in moderation. By giving yourself permission to indulge, you eliminate the sense of deprivation that often leads to bingeing.

  3. Practice Self-Compassion: Be kind to yourself throughout this journey. Recognise that healing takes time and that setbacks are normal. Treat yourself with patience, understanding, and forgiveness.

  4. Seek Support: Consider reaching out to a therapist or a support group specialising in binge eating. Cognitive-Behavioural Therapy (CBT) can be particularly helpful in addressing the underlying thoughts and emotions that contribute to binge eating behaviours.

  5. Create a Balanced Meal Plan: Focus on incorporating a variety of foods from different food groups into your daily meals. Aim for a balanced distribution of carbohydrates, proteins, and healthy fats to provide your body with the nutrients it needs.

Conclusion

what does normal look like

Reclaiming a healthy relationship with food and overcoming binge eating is possible. Normal eating is not about perfection but rather about finding balance, flexibility, and self-compassion. By letting go of physical and mental restrictions, embracing mindful eating, and seeking support, you can embark on a journey towards becoming a normal eater. Remember, progress is made one step at a time, and with each step, you move closer to freedom and a life where food no longer controls you.

Now, take a moment to reflect on what you’ve learned today. What specific actions can you take starting today to move towards normal eating? How will you incorporate mindfulness and practical skills into your journey? Remember, you have the power to break free from binge eating and embrace a healthier relationship with food.

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn how to help restore your hunger cues WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

Mastering Emotional Resilience: 4 Essential Distress Tolerance Skills to Cope with Binges

how to cope with binges

Dealing with difficult emotions before and after binges can be a daunting challenge, often leading to a cycle of negative behaviors and feelings of powerlessness. However, by harnessing the power of Distress Tolerance Skills from Dialectical Behavior Therapy (DBT), you can develop effective coping mechanisms and regain control over your emotional well-being. In this comprehensive guide, we will explore four DBT techniques: urge surfing, being mindful and curious, opposite action, and splashing water on your face. By incorporating these skills into your daily life, you can cultivate emotional resilience and create a healthier relationship with food and yourself.

1. Urge Surfing 

binge eating coping skills

Urge surfing is a technique that allows you to ride the wave of cravings and urges without succumbing to impulsive behaviours. It involves observing the urge as an impartial witness, recognising its intensity, and allowing it to pass naturally.

To implement urge surfing, start by finding a quiet space where you can focus inward. When an urge arises, sit comfortably and bring your attention to your breath. Observe the physical sensations associated with the urge, such as tension or restlessness. Notice any accompanying thoughts or emotions without judgment.

Imagine the urge as a wave rising and falling in the ocean. As the wave of the urge builds, remind yourself that it is temporary and will eventually subside. Instead of fighting against the urge or giving in to it, practice staying present and allowing the wave to pass. Observe the changes in the intensity of the urge as it gradually diminishes. By riding the wave of the urge, you regain control over your actions and reduce the likelihood of binging.

2. Being Mindful and Curious

binge eating coping skills

Being mindful and curious involves developing a non-judgmental awareness of your thoughts, emotions, and bodily sensations. By cultivating mindfulness, you can develop a deeper understanding of your triggers and emotional patterns, paving the way for healthier coping mechanisms.

To practice mindfulness, start by setting aside dedicated moments throughout your day for introspection. Find a comfortable position, close your eyes, and bring your attention to your breath. Notice the sensation of the breath entering and leaving your body. As thoughts or emotions arise, acknowledge them without judgment and gently guide your focus back to your breath.

In moments of difficult emotions, pause and take a few mindful breaths. Allow yourself to fully experience the emotion, observing its physical sensations in your body. Be curious about the emotion and explore its underlying causes. Ask yourself questions like, “What am I feeling right now?” or “What triggered this emotion?” By adopting a curious attitude, you can gain valuable insights into your emotional landscape and identify patterns that lead to binges.

For example, you might discover that certain events, interactions, or thoughts consistently trigger specific emotions that drive you towards binging. By recognising these triggers, you can take proactive steps to address them. Engaging in journaling or keeping a emotions diary can be helpful in tracking your triggers and gaining a deeper understanding of their impact on your emotional well-being.

3. Opposite Action 

binge eating holiday

Opposite action is a powerful technique within DBT that allows you to consciously choose behaviours that are opposite to your initial impulse. By intentionally acting against the destructive behavioural patterns associated with difficult emotions, you can create new neural pathways in your brain and weaken the association between these emotions and the urge to binge.

Identifying your instinctive response to difficult emotions is the first step in implementing opposite action. Consider the emotions that commonly lead to binges for you. What is your typical behavioural response? It could be isolating yourself, engaging

in self-destructive behaviours, or seeking comfort in unhealthy food choices.

Once you have identified your instinctive response, it’s time to practice opposite action. The goal is to consciously choose behaviours that are in direct opposition to your initial impulse. For example, if your instinct is to isolate yourself when feeling overwhelmed, opposite action would involve reaching out to a supportive friend or family member, attending a social gathering, or engaging in an activity that promotes connection and positive interaction.

Implementing opposite action requires self-awareness and a willingness to challenge your comfort zone. It may feel uncomfortable or even counterintuitive at first, but by actively choosing to act against your initial impulse, you disrupt the automaticity of the negative behavioural pattern. With practice, the association between difficult emotions and binging weakens, paving the way for healthier coping strategies.

To effectively implement opposite action, start by identifying situations in which your typical response leads to binging. Create a plan in advance for how you will engage in opposite actions when faced with these triggers. For example, if stress at work often leads to binging, plan to take short breaks to engage in stress-relieving activities, such as stretching, deep breathing exercises, or going for a walk. By consciously choosing to engage in opposite behaviours, you empower yourself to break free from the destructive cycle and develop healthier coping mechanisms.

4. Splashing Water on Your Face (Yes, you heard that right) binge eating coping skills

When intense emotions or cravings arise, splashing water on your face can provide a simple yet effective interruption technique. The sudden change in sensation diverts your attention and creates a momentary pause, allowing you to regain control over your actions and make a conscious decision.

To implement this technique, find a sink or use a water bottle filled with cool water. When you feel overwhelmed by the urge to binge or intense emotions, go to the sink or a private area, and splash the water on your face. Feel the coolness of the water against your skin, the sensation of droplets cascading down. Take a deep breath and allow yourself to reset.

As you splash water on your face, use this brief respite to reflect on your current state. Take a moment to check in with yourself and evaluate your needs. Are you physically hungry or is this a response to emotional distress? Are there alternative ways to address and soothe your emotions? This interruption technique gives you the opportunity to pause and make a conscious decision rather than succumbing to impulsive behaviours.

Remember, the key to successfully implementing DBT skills is practice and consistency. These techniques may not provide instant relief, but with time and commitment, they can become powerful tools in your journey toward coping with binges and difficult emotions.

Conclusion

binge coping skills

Coping with difficult emotions before and after binges requires patience and dedication. By incorporating the DBT skills of urge surfing, being mindful and curious, opposite action, and splashing water on your face, you have a powerful toolkit to help you navigate challenging emotions and regain control over your actions. Embrace these skills as part of your daily routine and embark on your journey towards emotional resilience and a healthier relationship with food and yourself. Remember to be kind to yourself throughout this process, celebrating each small victory along the way.

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn how to help restore your hunger cues WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

Binge Eating Holidays? Why We Don’t Binge While on Vacation

Binge eating holidays

For those who struggle with binge eating, going on vacation can be a daunting prospect.

The fear of losing control around food and overeating can overshadow the excitement of the trip. However, many people report that they don’t experience those same urges when they’re on holiday. It’s as if their body and mind are on vacation mode too, and the desire to binge disappears.

But why is that? In this article, we’ll explore the reasons why we don’t binge eat while on vacation, and how we can enjoy our holidays without the guilt and shame that often accompany binge eating.

Reduction of Physical and Mental Restriction

binge eating holiday

One of the main reasons why we don’t binge on holiday is the reduction of physical and mental restriction. When we deprive ourselves of certain foods or nutrients, our bodies react by craving them even more. This is a common trigger for binge eating. However, on holiday, we often loosen our self-imposed rules and allow ourselves to eat whatever we want. This removes the physical deprivation and reduces the intensity of our cravings.

Similarly, when we label foods as “good” or “bad”, we create a moral judgment around eating that can lead to guilt, shame, and bingeing. On holiday, we tend to adopt a more relaxed attitude towards food and let go of the rigid rules that govern our everyday lives. This allows us to enjoy the full spectrum of foods without feeling guilty or ashamed.

Flexible Mindset

Binge eating holidays

Another trigger for binge eating is the ‘all or nothing mindset’. When we feel like we’ve already “blown it” by eating something that’s not part of our plan, we might as well keep going and eat everything in sight. On holiday, however, we often adopt a more flexible mindset and recognise that one meal or snack doesn’t define our entire vacation. This takes the pressure off and reduces the likelihood of bingeing.

Self-Care and Balance

Binge eating holidays

While it’s important to enjoy ourselves on holiday, it’s also important to practice self-care and balance. Bingeing can be a coping mechanism for stress, anxiety, or other emotional issues. Ignoring these underlying problems can lead to more harm than good. Instead, we should strive for a middle ground where we enjoy ourselves without losing sight of our well-being.

This might involve practicing mindfulness around food, seeking support from loved ones, or engaging in activities that reduce stress and promote relaxation. For example, taking a walk on the beach, practicing yoga, or simply taking a nap can help reduce stress and promote a sense of calm. By prioritising our well-being, we can make the most of our vacation without sacrificing our health.

Final Thoughts

Binge eating holidays

In conclusion, the reason why we don’t binge eat on holiday is multifaceted. We experience less physical and mental restriction, adopt a more flexible mindset, and allow ourselves to indulge without guilt or shame. While going on vacation can be a triggering experience for those who struggle with binge eating, it’s possible to enjoy ourselves without losing control around food.

By practicing self-care and mindfulness, we can make the most of our holidays and come back feeling refreshed and rejuvenated. Instead of focusing on what we eat or how much we eat, we can focus on the experiences and memories we create while on vacation. By doing so, we can create a healthy relationship with food and enjoy all the benefits that come with a well-deserved break.

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn how to help restore your hunger cues WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.

Tips to Reduce Binge Eating Episodes (From a Registered Dietitian)

how to end binge eating

As someone who struggled with binge eating for years, I know firsthand how difficult it can be to break free from the cycle of overeating and guilt. But through trial and error, and with the help of a therapist, I was able to identify and overcome my binge eating triggers. In this blog post, I’ll share some of the insights and techniques that helped me along the way. (includes anecdotal information)

What is Binge Eating?

First, let’s define what binge eating is. Binge eating is characterized by consuming an excessive amount of food in a short period of time and feeling a loss of control over the eating. It’s important to note that binge eating is not the same as occasional overeating, which is a normal part of life. Binge eating is a disorder that can have serious physical and mental health consequences, including weight gain, digestive problems, and depression.

The 1st Binge Eating Trigger: Physical Restriction

One of the first binge eating triggers that I identified was emotional eating. I noticed that I tended to turn to food when I was feeling stressed, anxious, or bored. This type of eating is often triggered by negative emotions or stress, and can be a coping mechanism for dealing with difficult feelings.

The 2nd Binge Eating Trigger: Mental Restriction

Another binge eating trigger that I struggled with was the “forbidden fruit” effect. This occurs when you restrict certain foods or food groups, leading to intense cravings and ultimately overeating. I found that when I tried to cut out carbs or sugar, for example, I would end up binging on those foods later.

Food Habituation

The “forbidden fruit” effect is also related to a phenomenon called food habituation. This occurs when we become accustomed to a certain type of food and require more of it to feel satisfied. For example, if you eat a lot of sugar, your taste buds become desensitized to it, and you may need more and more sugar to feel satisfied.

The 3rd Binge Eating Trigger: The All-or-nothing Mindset

The third binge eating trigger that I identified was the “last supper” mindset. This occurs when you feel like you need to eat as much as possible before starting a new diet or exercise plan. This can lead to overeating and feelings of guilt or shame.

How to Turn Good/Bad Foods to Neutral Foods

One technique that helped me overcome these binge eating triggers was to stop labeling foods as “good” or “bad.” Instead, I learned to view all foods as neutral and to practice mindful eating. This means paying attention to my hunger and fullness cues and eating for nourishment and pleasure, rather than using food to cope with emotions or restrict myself.

‘What if I Gain Weight?’/Binge Restrict Cycle

One of the biggest fears that I had about overcoming binge eating was the possibility of gaining weight. This fear can lead to a cycle of bingeing and restricting, which can be difficult to break. But through therapy and support, I learned that my worth as a person is not determined by my weight or eating habits. It’s important to focus on overall health and well-being, rather than a number on the scale.

Recap

In summary, overcoming binge eating is a complex process that requires self-reflection, support, and a multifaceted approach. By identifying and addressing binge eating triggers, practicing mindful eating, and focusing on overall health and well-being, it is possible to break free from the cycle of binge eating and live a more fulfilling and joyful life.

Recovery Snippets 16 – How to Use the PAUSE Skill to Manage Intense Urges to Binge Eat with Jennifer Rollin (@Jennifer_Rollin)

In this recovery snippet, I speak with Jennifer Rollin, an eating disorder therapist on the DBT skill which she formulated caused the PAUSE skill on how to manage binge eating urges and to let you know that urges come in waves – They do not stay there forever. So let’s listen to how we can learn this skill!

Jennifer’s P.A.U.S.E Technique to manage difficult urges

❤️ Join my newsletter list for weekly motivation and inspiration and you’ll also receive a FREE copy of my eBook “Hunger Regulation Framework”

❤️ Access my Self-paced Binge Eating Freedom Course and learn everything you need to know about what are the binge triggers, how to eat to stop binge eating AND still keep the foods you love, and prevent urges from ever coming again

❤️ Signature 1:1 Recovery Coaching from a qualified health professionals you trust! I’m here to you ditch disordered eating, recover from binge eating, find food freedom and regain the life you deserve.

❤️ If you enjoyed this episode please leave a 5 ⭐️ review and share a screenshot on Instagram by tagging myself @BingeDietitian and I’ll be sure to reshare.

Are You Ready To Improve Your Relationship with Food and Get Your Hunger Cues Back?

Watch the  FREE Hunger Regulation Webinar Series and get learn exact steps to restore your hunger cues once again WITHOUT the overwhelm or worry about eating and then ending up in binges

Each webinar is split into one episode sent straight to your email inbox every day, given over 3 days, and you’ll learn absolutely EVERYTHING you need to know about how to restore your hunger cues and end binge eating urges whilst still keep the foods you enjoy once and for all.