Breaking Up With Binge Eating

Whats the best way to smother a binge before it snowballs, stopping it from gaining momentum, and spreading it to destroy your day, weeks, or decades? Well, we actually are going to talk about exactly that in today's episode. Overcoming binge eating challenges must happen from several different angles. First, we can look at it from a prevention angle: identifying the triggers you experience and learning to prevent binge eating by developing helpful skills to address your thoughts and emotions. Second, you can think about how you can support yourself after a binge, to prevent the all or nothing pendulum swing from keeping you stuck in a binge-restrict cycle. Lastly, which Georgie and Christina will cover in today's episode, is how to stop a binge in the middle of one. Once a binge has started, one of its defining characteristics is that it includes a sense of losing control, and that can be scary, but  there are things you can do to extinguish the binge. You are not helpless in this situation. You are capable and you're the only person for the job.  Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here.

Our group coaching client Emma recently reached out feeling defeated. Her vacation got derailed by an incoming hurricane. She felt like a failure of the program because she was going back to old ways of using food to cope with the disappointment of her intended family plans, wondering if she would ever get better from these eating and body struggles.Maybe you've been there too...Thankfully, she reached out to the group to share some of the sabotaging thoughts that were plaguing her so we could help! Many of them can be traced back to what we like to call your brain's "cut and run mode". It's those sabotaging thoughts that make you believe you need to abort the mission and do something drastic, because CLEARLY this is not working!In this episode, join Georgie and Christina as we share exactly how we helped Emma and (other clients like her) reframe the all or nothing thoughts that make you feel like you should just give up. Our brains can be dramatic! But we are here to support you! Let's take a beat, calm down, and help you think through the sabotaging thoughts with a more clear head. Most importantly, we don't want you to quit! We've got your back. And if you need support unraveling any of your sabotaging thoughts, send us a message at confidenteaters.com.Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here.

This is our 100th episode of the Breaking up With Binge Eating Podcast! Thank you, listeners, for the love and support of this podcast. We are glad you are here and thankful to be a small part of your healing journey to food freedom.Does encouraging yourself feel weird? If so, then this episode is for you. In fact, the "weirder" it feels to give yourself praise and encouragement, the more you probably need to do it. As coaches at Confident Eaters, Maryclaire, Christina, and I have noticed many people express what we'd call anti compassion, anti praise, and anti encouragement. Some of the people we work with aren't just low on expressing compassion, praise, and encouragement, they're actively against it. Join Georgie as she explains some of the most important work we get to to with clients. We love getting to help people morph out of these unhelpful thinking patterns and begin to learn to be nicer to themselves, try to encourage themselves rather than put themselves down, and begin to use positive reinforcement like a powerful tool which keeps them going. These three elements can help you to become more confident and feel more positive emotions around the healthy behaviors you have spent much of your life trying to establish. If you need support unraveling any of your barriers against health, fitness, or weight loss, send us a message at confidenteaters.com.Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here.

Food can be a wonderful tool of connection. You can use it to connect with others, to a nostalgic memory, while traveling to a new culture, or even connecting to your own heritage. But food is not the only way you can connect to these things. In today's episode, join Georgie as shares some ideas for other ways you can connect with and enjoy time with others without feeling like you have to eat a particular way or default to socializing over food or drinks. We want you to have strong bonds to other people, without worrying that it conflicts with wanting to get healthier and eat better. Connections with people are fostered by what you say, how you listen, and whether you show interest and curiosity about them. It's not about how much or what's on your plate or in your glass. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast.

The days are gone when eating disorders and body image struggles were secrets to keep. Nowadays, people talk about them openly, which a beautiful thing. But if you aren't prepared, those conversations can get awkward, or worse yet, start disagreements when you were only asking for some help and support. Join Georgie and Christina in this episode to hear how we guide our clients through chatting about your experience with friends, your doctor, your family, partner, and more. You will hear how to be authentic without "dumping" on others, how to ask for support without making your recovery *their* responsibility, and more. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast.

Are you a long term calorie counter? Then you may want to consider whether it is helping or hurting your journey to breaking up with binge eating. What we have seen with clients is that calorie counting and binge eating are linked, and can unfortunately perpetuate the pendulum swing of binge and restrict. Maybe you have used calorie counting as a way to manage your weight or feel more in control around food, but instead it has made you feel less in control and more disconnected from your body as a result. If you have listened to this podcast before, then you know that we like to help clients feel more connected to their needs, both physical and emotional. We help clients develop these kinds of skills every day! With real client (and personal) examples of how to go through this process, join Georgie and Christina to take your first steps of breaking up with calorie counting!Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

“We all make mistakes” - you’ve heard that so many times that I bet it’s practically meaningless. It’s like a bland hallmark card inscription that has zero power for most of us. Many people who are working on improving their relationship with food, such as stopping binge eating or emotional eating say their #1 struggle is how to recover after slipping up. Knowing what to do AFTER a slip is often more important than perfecting the art of preventing them. Yes, we want to prevent them, too, But if we focus all of our efforts on the things we need to do to prevent binges or overeating incidents, a client is left with a major problem when slips happen. Join Georgie and Christina in this episode to hear how we guide our clients through the skill of managing slip ups with compassion. You will hear how to identify where you are amongst the four stages of pathology in a slip up condition, along with our practical guide of do's and don'ts when you find yourself in the aftermath of a slip up. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

This week, we are excited to share an insider review of our Breaking up with Binge Eating Group program. Join Georgie and Berenice, as they discuss her journey from being a listener of the podcast, to joining the group program 6 months ago, to overcoming the binge and restrict cycle and developing food freedom. Berenice is a joy and a delight to talk to and we hope her story will encourage and inspire you!We all have different challenges, backgrounds, habits, and lifestyles. Berenice shares her story as someone who loves to figure things out on her own, stay on the move, and cook and prepare healthy meals. But she was struggling with fighting with food and her body for long enough and it was time to get some support from a professional specifically for her eating challenges.Berenice was once in your shoes, looking for a solution to her binge eating and found this podcast. Now you can listen in to hear her experience of the program (and why she is going through it a second time) on her way to becoming a confident, sensible eater. We covered a lot of topics, including:More about Berenice and her biggest challenges and her relationship to herself before joining the BUWBE programLessons learned and obstacles she has overcome in the program (including her favorites and ones she found most challenging)How the program addressed the way she eats, thinks, and treats herself What life looks like now for Berenice as a result of the support of the program and her dedication to recovery so that she can live her life to the fullest.  Thanks to Berenice for being our guest on this week's episode and sharing her valuable experience!For more information about our twice-yearly group coaching program, learn more here. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

Have you ever wondered if you are addicted to food? Can someone be addicted to food like they can be to alcohol and other substances? Many of our clients feel out of control around certain foods, and may feel as though they are food addicted, which is why we thought this would be an important topic to cover together. Each month, the coaches at confident eaters explore topics related to challenges we see our clients facing so that we can better support them in our work together. In today's podcast episode, you are going to hear Georgie, Maryclaire, and Christina talk about some research surrounding the idea of Food addiction and differing views on its validity. In this conversation, the Confident Eaters team explores various aspects of food addiction and binge eating disorder. You will hear us discuss differences among clients, variations in eating behaviors, and the impact of relationships on food-related behaviors. We also delve into gender differences in binge eating disorder and personality traits associated with eating disorders. We will highlight the complexities of these concerns and the challenges faced by individuals seeking treatment, including the role of hyper-palatable foods, and the importance of promoting self-efficacy and flexibility in recovery efforts.For more information about our twice-yearly group coaching program, learn more here. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

This week, we are excited to share a Client interview from our 1:1 coaching program. Join Coach Christina and her former client, Maddie, as they discuss her journey of overcoming the binge and restrict cycle and developing food freedom.We all have different challenges, backgrounds, habits, and lifestyles. Maddie shares her story as someone who loves to challenge herself physically, eat healthful meals, and support herself emotionally and spiritually.But she was struggling! She was going through a lot of change and went back to some old habits of binge eating. "I thought I was past all of this!", she thought, and like so many other people, she hid in shame, trying to figure out on her own for a while. Maddie was once in your shoes, looking for a solution to her binge eating and found this podcast. In listening some more, she realized that she could use the support of a coach to overcome her challenges. We covered a lot of topics, including:Why Maddie reached out in the first place and what made the Confident Eating approach different then things she had tried in the past.What Maddie's biggest challenges were before our work together and the obstacles she has overcome since. What it means to do the inner work of self discovery and dusting off the shame to overcome long held habits and beliefs around food and body image. Thanks to Maddie for being our guest on this week's episode and sharing her valuable experience! For more information about our twice-yearly group coaching program, learn more here. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

Join coach Georgie and the Confident Eaters team in today's episode, as we discuss recent updates to Emotional Eating and Binge Eating Disorder in one our monthly coaches education meeting.One of the papers we discuss in this conversation is all about self control. If you struggle with self control or wondered if you can maximize your own, then we have good news for you! Self control is something we can strengthen and develop, no matter what your starting point is. It's like building a muscle. It takes time and you have to work on it. One of the things we learned was that your self control is actually strongest when you're part of a group or team.  If you want to hear the episode where we explain our 3 D Process for getting past an urge, check out the episode here. In the second paper, we discuss how common emotional eating is! The research shows that the way we cope with emotional stress can be helpful or harmful to our wellbeing. Higher levels of emotional eating are linked to higher body weight, disordered eating and depression and anxiety. We also learned that catastrophizing and self blame are particularly problematic for emotional eating and binge eating. In order to help with these things, we will discuss how to de-catastrophize or take things more lightly after a mistake. We want to work on reducing the automatic self blame that many of us struggle with. We will discuss the antidote to self blame, which is also shown to be one of the most helpful treatments to healing from emotional eating and binge eating. Want to know what it is? Check out the episode! . For more information about our twice-yearly group coaching program, learn more here. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

Everybody is "stressed", but we don't always understand exactly what that means. We believe that not all stress is bad. It is a protective mechanism that helps us survive situations in life. It also allows us to be challenged and have meaningful experiences. At the same time, if we are stacking stress on top of itself without coming back to baseline, it can cause some health problems and if we don't know how to manage it well, we can develop some maladaptive behaviors like binge eating. So, how can we be clear on what to do with stress if we don't want a life totally devoid of it? That's exactly what we are talking about in today's episode. Join coach Georgie and one of the coaches from the Confident Eaters team, Christina, as we explore four elements that you can use to manage the stress in your life.Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here.

If you've listened to our podcast before, then you've heard us talk extensively about the fact that being kind to yourself can lead to remarkable personal growth and improved well-being. In this episode, Coach Georgie explores the reasons people are often overly critical of themselves and how this can hinder progress. Join us as we unravel the psychology behind self-criticism and the harmful effects it can have. You will learn why it's essential to acknowledge your achievements and the value of drawing lessons from both your wins and mistakes. Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

This is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.Join Georgie with her real life client Brian, who has had a really good week. He has been making progress in utilizing the tools they have worked on together, like taking good care of his mental state and eating well. In this episode, Georgie helps Brian navigate how to continue to get better at navigating distress without turning to food as they review one instance he had of overeating at night. By helping Brian get to know himself better, like he would a friend or a partner, you will see how he is learning to play on the same team as himself in his recovery journey.  Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Right after an overeating incident or binge, once of the most helpful things to do is look back and consider what lessons we want to take from the experience. Maybe you discovered a situation you don't want to put yourself in again, or a choice you don't want to repeat. Or, perhaps your regrettable incident revealed a supportive routine, which when absent (like a good night's sleep) contributes to eating difficulty. So you chastise and remind yourself that you know better. But before long, you find yourself squarely seated in the same pool of regret, having been tripped up by the identical situation. Is there a way out of this frustration? Absolutely. Let's get to it. Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

This is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.Today you'll hear Georgie and real life client Rachel in a conversation about what Rachel can do to escape the "hamster wheel" of swearing she will not binge, but then doing it one more time. What can she think about differently? What can she tell herself? As it turns out, there are many opportunities for Rachel to try something new and helpful, even though her environment and history have created numerous challenges which she cannot eliminate. Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

"I'll get started... after a snack." "This is so overwhelming... I need candy." Life contains onerous tasks, and they can cause dread and anxiety even when we haven't begun them. Because avoiding a chore presents its own drawn out emotional torture, binge eating or procrastineating entices us to escape BOTH the task and the heavy guilt we feel for stalling. But as we know, binge eating or emotional eating are not perfect solutions, because they come at steep costs to our self-esteem and wellness. Let's explore real life tools you can use to save yourself from procrastination hell while breaking up with binge eating. Website recommended in this episode: https://www.raptitude.com/

"Now's my chance." "I'll be better tomorrow." "One last time." Thoughts like these can make you feel just a little more reactive, a little more tense, a little less settled. And frankly, they also make you more prone overeating or binging. In this episode, you'll learn to recognize when you slip into a scarcity mindset. More importantly, you'll learn how to prevent it and how to gently help yourself out of it.

The sinking feeling of realizing you made a mistake can be awful. It can lead to panic, fear, embarrassment, and often, binge eating. Presumably you are already trying hard to not make mistakes, so what else can be done? A lot. Here are five precise things to do after you make a mistake to help you get back to your feet emotionally without bingeing. Ideally, try to do them right away. However, if you forget initially and do them later, they still work!

The following sequence of events may be all too familiar: You want to push yourself to do something different with food - maybe order a carb, eat the dressing, or enjoy dessert out in the open instead of in secret. So you gather your strength, recite a mantra or two, take the leap... and then feel mega guilty afterwards. What gives? This is what you wanted to do, and now instead of glowing with pride, you're feeling like hell over it. In this episode, we'll talk about this phenomenon, why it happens, and how to manage it so it never gets in your way again. Full steam ahead, you can smash that guilt and keep stepping forwards in your journey of breaking up with binge eating.