Overcoming a Binge

18 Jun 2015


Hey lovelies! Yesterday I posted an incredibly emotional YouTube video #DearMe (which was without a doubt the most difficult YouTube video I’ve done so far), so I wanted to keep the self-reflective theme going and talk about overcoming a binge since binging has been one of my biggest personal struggles throughout my health journey.


Binging means different things to different people. For me, it often means overeating nuts and protein powders when I’m not even hungry, giving into that Reese’s brownie mix temptation, or craving a glass of wine (or two) when I’m over-stressed, over-worked and over-tired. This comes from wanting to distract myself from the stress by turning to my sources of comfort, even though I always end up feeling worse after a binge.

To start talking about overcoming a binge, let’s first talk about the phrasing.  Binges are much more likely to happen when we are feeling bad about ourselves or are striving to meet some impossible standard in our mind about how we want to look. While aiming for a weight or size goal can be motivating, this mindset almost always feeds off this idea that we are not good enough the way we are currently.  Telling yourself this kind of message is incredibly toxic.

This also ends up making us feel like binging or deviating from a diet is the biggest failure in the world, giving us an another reason for us to feel guilty and ashamed.  How many times have you given up on a diet or given up on your health journey because you told yourself, Because I binged once, it means I can’t do this. The most important piece of advice I can give you is to constantly remind yourself:

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 are a failure, it means you are 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?


Positivity is so incredibly necessary for your health journey because it helps you view exercise and eating healthy as a necessary part of feeling good, energized and beautiful.  So when faced with the urge to binge, or the feelings of guilt and shame after a binge, go stand in front of a mirror and tell yourself these positive statements: I am beautiful and capable. I am working on developing healthy habits, so it’s okay if I slip up sometimes or enjoy that extra dessert. My health journey is about nourishment and I will succeed. I will resist binging. And most importantly, it will get easier.

This mirror trick is incredibly powerful and I PROMISE you that it gets easier. The more you tell yourself positive information about health, the longer you will go without eating high amounts of sugar or processed food each day and the less you will crave it. It won’t always be easy, but the goal is to make this journey a necessary part of your happiness.

If you’ve just binged, make sure to eat your next planned healthy meal, because this will remind your body that you are working on developing a healthy eating routine, and will minimize the desire to binge eat again when you get hungry. If you’re feeling like you don’t know how to continue being healthy, try planning your healthy meals for the next few days to make sure you are ready to keep the health journey going.


And finally, surround yourself with positivity. That can mean anything: positive friends, a good book, snuggle time with your pet (one of my personal favorites), positive notes or articles, etc. Figure out what works for you and make this routine a habit every time you find yourself wanting to binge, or wanting to punish yourself after a binge. These are the kinds of habits that will make your health journey last a lifetime.

What are your positive habits? What kinds of things trigger your binges? Comment below and let’s get the support flowing! We’re all in this together.

xoxo Nikki

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