Intuitive Eating & Binge Eating
How to eat intuitively without binging
Photo by Annie Spratt on Unsplash
Following the intuitive eating approach is a great way to stop binging. The “how” to eating intuitively without binge eating really lies in thoroughly following the intuitive eating approach and getting support if you need it. For many people struggling with binge eating, having an eating disorder professional to support and guide through this process is vital.
I have seen many binge eating disorder clients who come in frustrated and/or skeptical about intuitive eating, because they think “If I start eating intuitively and listening to what I want, I will be eating ice cream all day every day!”
The thing to understand here, is that when you are struggling with binge eating, it’s because there is an imbalance going on with your thinking and emotions related to yourself and food, as well as issues (sometimes subtle ones) in eating patterns throughout the day.
In this state of having a disordered relationship with food, it is really common to feel out of control with certain foods, and therefore “intuitively” eating is a confusing thing to think about. Long story short, the goal isn’t to get you to a place where you’re eating ice cream all day.
The goal is to get you to a place where you know you’re not bad when you do eat ice cream, and you’re able to feed yourself consistently throughout the day and not be as preoccupied with food.
This post is the 3rd article in our guide to intuitive eating. You can find more information in this guide by visiting these links:
Tips to teach yourself to eat intuitively
The first step to teaching yourself to eat intuitively is going to differ a bit depending on where you’re at. But in general, here are the tips for starting intuitive eating:
Start eating balanced meals, and don’t skip out on food groups like carbohydrates.
If I could count the number of times I’ve seen people skimping on carbohydrates throughout the day, only to binge on them at night, I would be counting for a long time. Your body’s primary source of energy is carbs, and eating carbs also contributes to satisfaction with meals. Feeling satisfied/enjoying your meals + getting enough starchy carbohydrates (bread/rice/potatoes/crackers) = more intuitive eating and less binge eating.
Include foods you typically think of as “unhealthy” or “indulgent.”
When you are constantly trying to avoid these foods, and/or eating them quickly and in secret because the craving was too big at the end of the day, you will eat more of that food. Example: Add a cookie to lunch, or a bag of chips. Make these foods a part of other normal meals or snacks.
Stop shaming yourself for your body and what you eat.
If you are including these previously off limit foods, or you have been, but you’re simultaneously thinking “I am so unhealthy/bad/disgusting for eating this,” binge eating will likely persist. So when you’re allowing these foods, be conscious of what you’re thinking, and challenge yourself to develop a new voice that says (just as an example) “you deserve to enjoy your food, this does not make you bad/unhealthy.”
Does Intuitive Eating work for binge eating?
Yes! In my experience it works wonderfully. When you start eating more regular meals and snacks, and including a variety of foods, your body’s system will regulate more and more (making your hunger signals more clear and reliable).
Additionally, as you allow yourself foods you enjoy and foods that were previously “off limits” your brain will start to trust you more and more, and you will have an easier time stopping after (just an example) 2-3 cookies because you will know you can always have more tomorrow. At the same time, you’ll know that if you eat more cookies than maybe felt comfortable in your stomach, you won’t shame yourself (shame only increases binge eating behaviors!).
How can I stop overeating when eating intuitively?
Know that there may be a phase or moments when you start intuitive eating that you end up eating more of certain foods you’ve been trying to avoid. Think of this like a honeymoon period that is necessary.
Let’s say you absolutely love oreos, but you have been shaming yourself for eating them and/or trying to avoid them at all costs. Well, when you initially bring oreos back into your life you might feel out of control - breathe through it, remind yourself that you can always have more tomorrow, but you are not bad for eating them now.
Sometimes we need to overeat things without judgment in order to understand how much feels good in our body, and for our brain to know that we really aren’t going to restrict ourselves from this food anymore! The goal isn’t to binge eat oreos in the long run, but it’s ok if you overdo it at first as you make peace with these foods again.
If you want support, reach out, or consider taking my short course—see the course preview below to see what it looks like!
