Stopping a Binge That’s Starting: 3 Steps by Joan Kent, PhD

Binge eating feels like an out-of-control behavior that occurs when you’re in an out-of-control state.

Yet it doesn’t take us by surprise. We get warning signs, which means we can take specific actions. The suggestions below are not about ending binge eating forever. (We’ll take care of that next.)

This is about handling a binge that you know is about to happen.

First and foremost, accept the binge. Give it permission to happen. And take these steps:

1. When you feel the binge coming on, immediately drink a big glass of water.

Cold is best, but water of any temperature will help. If you can, drink 2 glasses, or even more.

[In general, drink 8 to 10 glasses of water every day, and more if you’ve been exercising, doing yard work, sweating on a hot day or for any other reason. Coffee and tea don’t count. Drink the plain, clear stuff. But that’s a general rule.]

For now, drink at least 1 big glass of cold water.

2. Next, and before any other food, eat protein. Don’t let yourself start the binge till you’ve had protein. Binges are often planned – plan this part of it, too. It will help change your brain chemistry.

Protein foods include chicken, eggs, fish, beef, shrimp, crab, turkey, cottage cheese, yogurt with 18-22 grams of protein per serving.

What if you don’t have any of those foods available? Mix a scoop (or follow package directions) of unsweetened protein powder with water. Drink all of it.

Keep protein powder available all the time for this reason.

3. Log it. Write down what you’re eating. Write down the whole binge – every bite, every food, every new food, every sauce or dressing you put on the food. Every bite.

Don’t take photos of the binge on your phone. Don’t use an app. Write down the food. All of it.

You don’t have to stop bingeing. You can eat as long as you want, as much as you want.

No one will see the log unless you decide to show it to him or her, so just keep writing. As you eat more and more, write down more and more.

If you do this – and keep writing – you will actually stop eating. The added advantage of this final step is that it will make you more aware of what you’re doing and more mindful of your eating.

The goal of these steps is not perfection, but modification right now. You can gain control of out-of-control eating while it’s happening.

Long-term behavior change will come later. It IS possible – and I hope you’ll let me help you. Just visit LastResortNutrition and request a free Stop My Binge Eating consult. Find out how fantastic it can feel to be in control of your eating, so you can end binges, eliminate cravings, lose weight, transform your health – and feel great about yourself. Get started today!

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.