samantha doyle binge eating

How to Prevent Binge Eating

Beat the Binge with these simple tips!

Binge eating is scary. You can literally be fine, fine, fine all day and then BAM. All control is lost.
The entire contents of the fridge are gone.
And your thoughts are consumed by more food, heavy guilt, discomfort and then…


Whatever triggered you – those deep uncomfortable feelings – are not the problem anymore. Your problem has now become how full you feel, how angry you are at yourself, how you’re not going to do this again, how much exercise you need to do to work it off, how you’re not going to eat dinner now because you’ve consumed your days worth of calories in one hour, etc etc

The original ‘problem’ becomes everything but the problem.
You have managed to escape the problem.
Well… for now.

Sound familiar?
Yep, I know it well.
I’m in my tenth year of eating disorder recovery this year! So I’m speaking from experience. Recovery hasn’t been easy, but it’s definitely been worth it. I’ve never been happier!

Unfortunately, binge eating is on the rise and can impose serious complications on a persons life – including health, relationships and career.

What Can We Do About It?

The solutions are different for each individual, but I’d like to share 4 things that have really helped me to overcome and maintain my sanity around emotional eating. Even if you’re not plagued by bingeing as such, but you find yourself emotional eating on the odd occasion, I hope these tips help you take back control and keep you living every moment on purpose – awake, aware and free from fear.

1. Meditate.
Not only will meditation increase self awareness and mental clarity, helping you to make better choices, it will help you to feel more peaceful in general which will make it easier to identify when you’re feeling stressed or triggered (before it gets out of control).

Meditation is so more than quietening the mind. My spiritual teacher Jagad Guru teaches that, “real meditation is prayerful, and real prayer is meditative.” For me, this is such a simple reminder that our meditation practice also keeps us intimately connected to the Supreme; The Creator. So when we feel we have no one else to turn to, we can take our practice and turn within to tap into our inner well of love, guidance, and inspiration.

2. Know your triggers.
When we know our emotional triggers it’s easier to observe how they can prompt a binge. If you’re not sure what your triggers are, start taking note of times when you feel triggered (it may be experienced as very intense emotions of any kind) and look for potential causes. When we know the causes, we can prepare and strategize appropriately to prevent the onset of emotional overwhelm.
Also when you are familiar with the experience of feeling triggered, it’s easier to accept it for what it is, knowing that nothing in this world is forever. We can remind ourselves,

“I am not my mind or my emotions; these intense feelings will pass.”

3. Eat regular meals.
Keep your mind and body well fed to prevent ‘starvation mode’ kicking in. When your body is starving, it’s only natural that it panics and sends strong messages to our brain to seek out nourishment fast, and lots of it!
Try to maintain 3 balanced meals a day, with plenty of water, herbal teas, and fresh juices in between meals to help to keep your metabolism in check and your mind happy and relaxed.

4. Exercise.
Exercise is more than muscle building and fat loss. It helps to clear our head, relieve stress, improve your mood and regulate hormones.
The self-discipline exercise requires also helps us to develop mental strength to over come strong emotions and work through obstacles. Try starting with 30 – 60mins a day of your favourite way to move – whether it’s dancing, cycling, swimming, yoga-asanas or walking. Your mind will thank you for it!

Well wishes,