Why Self-Care Is the Secret to Stopping Binge Eating

If you’ve ever found yourself eating large volumes of food after a long, stressful day or overindulging on the weekend and feeling uncomfortably full, you’re not alone.

These are binge eating episodes, which are way more common than you think. (Binge eating disorder includes binge eating episodes, but if you have binge eating episodes, it doesn’t necessarily mean you have binge eating disorder.)

Binge eating is especially common in career women, as it is often wrapped up in stress, emotions, and patterns we don’t even realize are driving our behavior.

But here’s the good news: binge eating isn’t a reflection of who you are. It’s a response to how you’re feeling and what your body needs. And when you understand the “why” behind it, you can take powerful steps to break the cycle.

Let’s dig into this together, and you’ll see how to stop binge eating using self-care.

By the way, do you like podcasts? If so, I know you’ll like mine too. It’s called “Eating Habits for Life.” I help you with emotional eating, overeating, mindless eating, sustainable weight loss and so much more. Subscribe to it HERE.

• LISTEN OR READ: Ending the Binge Eating Cycle: The Power of Self-Care

Why Binge Eating Happens: It’s Not What You Think

Many people believe binge eating is a lack of willpower, which can feel really disempowering. But it’s really so much deeper than that. Let’s look at some of the real reasons:

1. The Role of Deprivation

Ever skip meals or cut back on calories in an effort to “be good”? While it might seem like the right thing to do for weight loss or healthy eating, this kind of restriction often backfires. Here’s why:

When your body doesn’t get the nourishment it needs during the day, it sends powerful hunger signals to your brain, which can trigger intense cravings.

By the time you sit down at night and are tired or stressed from your long day (or even bored!), those cravings feel impossible to resist.

“Aha” Moment: Your body isn’t out to sabotage you. It’s trying to protect you from starving. Binge eating at night is your body’s way of making up for what it missed earlier.

• LISTEN OR READ: Understanding and Overcoming Binge Eating

2. Stress as a Driver

When you’re stressed, your brain releases cortisol, the stress hormone, which increases your appetite for high-calorie comfort foods. Combine that with the emotional need to “unwind” or feel better, and you’ve got a perfect storm for overeating.

Think about it…have you ever said, “I deserve this” after a hard day? That’s not just a random thought. It’s your brain trying to cope with stress by seeking an easy dopamine hit. I caught myself doing this quite often when I was feeling overly stressed and battling poor eating habits, so I completely understand.

“Aha” Moment: Binge eating isn’t a failure. It’s your brain using food as a way to regulate emotions when you don’t have other tools in place. Your brain is really just trying to help you in the way it thinks makes sense (and is quick and easy).

• LISTEN OR READ: Why Stress is Sabotaging Your Eating Habits (and What to do About it)
• LISTEN OR READ: How to Break Free from Emotional Eating After a Stressful Shift

3. The All-or-Nothing Mentality

Have you ever had one cookie and thought, “Well, I’ve already blown it, so I may as well keep going”? This all-or-nothing mindset is one of the biggest culprits behind binge eating.

It comes from years of dieting or even just being a perfectionist or high achiever, and the belief that you have to be “perfect” to succeed.

“Aha” Moment: Perfection might seem like a good goal, but the pursuit of perfection is harmful when it comes to eating. Progress is a much healthier AND more effective goal.

Letting go of that all-or-nothing thinking opens the door to balance and freedom. It will feel so much better to you.

• LISTEN OR READ: 3 Powerful Weight Loss Tips for Perfectionists
• LISTEN OR READ: How Thoughts and Emotions Shape Your Eating Habits

Why After-Work, Night or Weekend Binges Are Common

Notice how binge eating often happens at the end of the day or on weekends? There’s a reason for this, and it’s not just about the availability of delicious food.

• After-Work or Night Binges: After a day of working, juggling responsibilities, or skipping meals, your body and brain are both exhausted. That exhaustion makes it harder to make mindful choices, and physical hunger kicks in, too.
• Weekend Binges: During the week, you might be in “control mode,” sticking to rules or routines. But when the weekend comes, the freedom and lack of structure often lead to overindulging to the point of being overly full.

“Aha” Moment: These binges aren’t random. They’re your body and brain responding to patterns of restriction, stress, and exhaustion. Opportunity/availability contribute to this, but are just a piece of the puzzle.

• LISTEN OR READ: Nighttime Snacking Habit

Breaking the Binge Eating Cycle: Practical Steps You Can Take Today

Now that you know why binge eating happens, here’s how to stop it from controlling your life.

1. Eat Regularly

Skipping meals or going too long without eating sets the stage for bingeing later.

Start by planning small, balanced meals or snacks available to you for when you’re noticing moderate hunger signals. If you’re unclear on that, then eat roughly every 3-4 hours as a general guideline.

I teach my clients how to learn their hunger signals, differentiate true hunger from “false” hunger (such as cravings or even dehydration), and honoring those hunger signals. Meaning, not depriving oneself when truly hungry. It’s a game-changer.

Pro Tip: Eating regularly doesn’t mean eating perfectly. It just means giving your body consistent fuel.

2. Address Emotional Triggers

Stress and emotions are huge drivers of binge eating, but they’re manageable. Try this:

• Practice deep breathing or a quick mindfulness exercise when you feel overwhelmed, stressed, or anxious.
• Take a short walk or stretch to shift your focus and energy.
• Journal your thoughts with curiosity and compassion to uncover what might be behind your cravings.

If you want more support with this, my Full Freedom from Stress Eating Transformation Kit includes guided tools to help you identify, process and manage stress before it leads to binge eating or stress eating.

3. Reframe Your Thoughts

Your thoughts have a powerful impact on your behavior. If you find yourself thinking, “I’ve already messed up,” try replacing that thought with, “I can still make a choice that supports my health.”

This small shift helps you move out of the all-or-nothing mindset and into a place of self-compassion and progress forward.

“Aha” Moment: What you tell yourself matters. Be kind….it makes lasting change possible. My clients learn how to talk to themselves kindly and it helps with every aspect of life.

• LISTEN OR READ: Mindset Shift for Binge Eating That’s Rooted in Curiosity and Compassion

4. What to Do After a Binge

If you do binge, don’t panic. Instead of punishing yourself by skipping meals or cutting calories, reflect on what led to the binge without judgment. Then, get back on track with your next meal or snack. Try to make it balanced, nourishing, and satisfying.

Pro Tip: Skipping meals after a binge only strengthens the cycle. Break it by giving your body what it needs.

5. Incorporate Small Treats

Deprivation leads to over-desire, which then sets you up for overeating. So, give yourself the option to have small treats during the week. Whether it’s a piece of chocolate, a cookie, or your favorite snack, enjoying it mindfully can help you feel satisfied and less likely to overdo it later.

“Aha” Moment: Treats aren’t the problem. Feeling deprived is. Balance and giving yourself the option is key.

• LISTEN OR READ: Mindful Munching: The Art of Intentional Eating

How I Can Help You Beyond This Blog Post

If you’re tired of feeling stuck in the binge eating cycle, I can help you break free for good with my completely personalized 1:1 coaching program, Eating with Intention, Lose Weight Sustainably.

Here’s what makes 1:1 coaching so effective:

• Personalized Support: Together, we’ll uncover the unique triggers and patterns driving your binge eating.
• Mindset Shifts: You’ll learn to reframe your thoughts around food, let go of guilt, and create a sustainable approach to eating.
• Practical Tools: I’ll help you implement regular eating, manage stress, and break free from the diet mentality.

This isn’t about quick fixes. It’s about real, lasting change.

Your Next Step

If this post has you thinking, “Oh, I see…I’ve been approaching this all wrong,” you’re already on the path to change. And if you’re ready to take the next step, I’d love to help.

Book a free consultation, and let’s talk about your specific struggles and the goals that matter to you. I’ll then share a personalized approach to how I’d help you specifically.

That way, you can start to finally be free from binge eating and build a healthier, happier relationship with food.

Because remember, binge eating isn’t a failure. It’s a signal from your body and mind that something needs attention.

When you learn how to start listening to those signals with curiosity instead of judgment, you’ll find that lasting change is not only possible, it’s within your reach.

Start feeling better now, simply by booking a free consultation with me.