Ep 67- 10 Tips to Stop Binge Eating in 10 Minutes

May 22, 2025

If I had just 10 minutes with you to tell you how to stop binge eating… here’s exactly what I would say.

These are my top 10 binge eating recovery tips I wish I had known earlier that helped me become a confident eater &

How to Stop Binge Eating: 10 Recovery Tips I Wish I Knew Earlier

1. Stop obsessing over actions and start looking at your thoughts

This is the most common mistake I see all the time, which is where people just keep trying to do more. One, this is exhausting, but two, it doesn't work. You need to look under the hood at what thoughts are driving your actions and feelings around food because this is what will give you permanent results.

So I want you to start journaling. What do I think about food? What are some of the common thoughts that I have each day?

This will give you so much more awareness than just slapping a quick tip over it. You need to know, even though you have the tips, why are you not doing them?

2. Just because you have thoughts about food doesn’t mean they are true

Just because you have thoughts about food does not mean they are true. This concept changed my life.

My brain would say I want to binge or eat a lot, but I knew I did not because I always regretted it after.

Whatever thoughts come up in your journaling, start questioning them. Ask yourself, is this true? Can I absolutely be sure? That is how you begin to change your thoughts.

3. The food itself is not addictive

This one is controversial. I’m not here to debate the science of how food interacts with our body. But if food were truly addictive, everyone would be overweight and never stop at just one bite. That is not the case.

Natural eaters, who have never dieted and are naturally thin, might have half a piece of cake and move on. They maintain their weight effortlessly and eat both processed and unprocessed foods.

Yes, food can be a factor and we want to eat mostly whole foods, but it is totally possible to eat in moderation. I have trained my brain to do that, and you can too.

4. Feeling deeper is the key to stop escaping your emotions

Yes, there are many techniques to help you feel better, and I teach some in my Confident Eater Program. But until you learn that emotions are not a problem and you are safe to feel them, you will not be fully free.

Emotions are just sensations, energy and motion, vibrations in your body. When you realize you can handle any feeling, you will be okay.

Then you will not need to use food or other tricks to feel better. You can simply allow yourself to feel bad sometimes and move on without overeating.

5. Food can only solve hunger

If hunger is not the problem, food is not the solution.

Hunger is our body's way of telling us that we need calories and food is our source of calories. Yes, food can feel comforting. It can be a source of connection. It can have these other purposes, but if we are not hungry first, it cannot do those things for us. Food will not bring us joy if we are not hungry for it, because then we are overeating and that causes us pain.

6. Stop telling yourself binge eating is pleasurable

Stop telling yourself binge eating is pleasurable or that you get a big hit of dopamine when you do it. Even if that is true, it is not helpful. If you tell yourself binge eating feels good and gives you joy, you will want to do it again.

Those are what I call desire increasing thoughts, and they make you crave binge eating more.

You need to tell yourself the truth. Binge eating is not pleasurable. Even if it feels good for ten seconds, after that it becomes painful and you are not enjoying the food.

You are not tasting it. You are shoving it down so fast that by the end you have had zero pleasure because you did not even notice what was happening. You were in a blur. That is not pleasure. That is not fun. Stop telling yourself otherwise.

7. You are not giving up anything when you stop binge eating

This goes with what I said before. Sometimes people tell me they don’t want to give up binge eating as a coping mechanism. But binge eating is not helping you cope. It only makes things worse.

When you stop binge eating, the only thing you give up is pain.

You are not giving up pleasure. I promise I enjoy food way more now than when I was bingeing. I got rid of guilt and shame and eat foods in moderation that feel good to my body.

So the only thing you give up when you stop binge eating is the harm it causes in your life.

I truly believe binge eating is not giving you anything worth keeping. It is much more of a self harm behavior than you realize.

8. Make your meals bigger to stop snacking

If you find yourself raiding your pantry every afternoon or evening, try increasing your meal size. It can feel scary because it seems like you are eating more. I used to have small meals and told myself they had to be under 450 calories, just a random number.

But when I did that, I was hungry all day and ended up snacking on processed food I did not want to eat. My total calories for the day were actually higher.

Make sure each meal has protein, fat, carbs, and fiber so you properly fuel your body and stop having strong cravings.

9. Feeling confident in your body has nothing to do with your size

Now, if you hate me for saying this, I promise it is true but it takes time to believe. Feeling confident in your body has nothing to do with your body size. Many of us have lost weight and still not been happy with our bodies. That is because you did not do the work to change your thoughts or you still thought you needed to lose more weight or tone up. 

You will never feel the confidence you want until you start thinking confidently and believe you are beautiful and worthy of love just as you are. You do not have to love every part of your body, but you do have to accept it. If you do not, your journey to stop binge eating and love yourself will be much harder. We often see celebrities and people at ideal body sizes who do not love their bodies because they are not thinking confident thoughts.

10. Work with a binge eating coach who specializes in it

My final tip is to work with someone who actually specializes in binge eating. I have had people come to me after spending tens of thousands of dollars and years in therapy and coaching programs that do not focus on binge eating.

Nutritionists, personal trainers, and others often do not address the root cause or use the latest psychology and neuroscience. These people stay stuck until they come to me.

I have had clients who stopped binge eating completely in two months or less because we address their unconscious brain and binge eating as a habit for the first time.

Ready to Stop Binge Eating for Good?

I promise you, you are not alone in the struggle. I have been there and I can help you as I've helped hundreds of other people. You don't have to stay stuck anymore. I'd love to help you out of this, and your first step to start in my Confident Eater program is by booking a free call with me.

And if you have a friend or someone you know who is also struggling with food, there's no shame in it. And share this episode with them so that they can be helped as well and get these tips.

Free Tools to Help You Get Started

And if you'd like to start with some of my free resources, I have a guided urge audio, which is a quick and easy audio that you can pop in your ears. I’m going to walk you through what to do when you get an urge to binge and how to handle it.

I also have my own podcast, Become a Confident Eater, that you can listen to anywhere you get your podcasts.