Binging means different things to different people. It can mean over eating nuts and protein powders even when not hungry, polishing off that plate of cookies, or craving a glass of wine or two when stressed, overworked and overtired. Often times we want to distract ourselves from stress by trying to comfort ourselves even though we know we will feel worse after a binge. This also ends up making us feel like binging or deviating from eating healthy is the biggest failure in the world, giving us another reason to feel guilty and ashamed.
The most important piece of advice I can give you is to constantly remind yourself that one binge is not a reflection of you as a person or your ability to succeed!
Binging because of emotional reasons, boredom, or intense cravings does not mean you're a failure, it means you're human. Would you ever tell someone else that they won't be able to accomplish their goals because they messed up once or twice? No! So why would you tell yourself that?
And remember binges are much more likely to happen when we're feeling bad about ourselves, when we're driving to meet some impossible standard in our mind about how we want to look. If you work with me you know we talk a lot about baby steps, that it's a journey, not a destination. Often times while aiming for a weight or size can be motivating, the mindset always almost always feeds off this idea that we're not good enough the way we currently are. By telling yourself these messages, you can set yourself up for failure. So what to do?
Positivity is so necessary for your health journey (and positive self talk) because it helps to view exercise and eating healthy as a necessary part of feeling good, healthy, energized and beautiful. So I love this little trick I call the mirror trick. And I promise you it gets easier the more you do it. But the next time you feel a binge coming on or if you've already have feelings of guilt and shame after a binge, stand in front of the mirror and tell yourself these positive statements..."I am beautiful and capable. I'm working on developing healthy habits. It's OK if I slip up sometimes. My health journey is about nourishment and I will succeed. It's baby steps. It will get easier." If you've just binged, make sure your next meal planned is a healthy one because this will remind your body that you are working on developing a healthy eating routine and it will minimize the desire to binge again when you're hungry.
Surround yourself with positivity! This means positive friends, positive environment, positive self talk (yes, our body hears the stuff we tell it!), snuggle with your pet, read a positive book. Figure out what works for you and make this routine a habit and you'll find that when we are feeling positive we want to take care of ourselves and treat ourselves with love. Binges will not survive in that environment.
Remember too these behavioral strategies...
Eat real whole foods
Eat when physically hungry
Stop eating when satisfied, not stuffed
Follow the 80/20 rule, eating healthy choices 80% of the time and allowing for the occasional indulgence