Overcoming Binge Eating: Moving from Self-Loathing to Self-Care

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compulsive binge eating quote geneen rothMoving from self-loathing to self-care can seem an impossible task when binge eating has a grip on your life.  At the MEDA (Multi-service Eating Disorder Association) conference this past week, Marsha Hudnall and I presented on this topic and here are a few highlights.

Binge eating leads many women towards self-loathing and hopelessness.

The binge eating seems stronger than the power to control it. Feelings of being held captive by the habitual behaviors and helpless to make changes can take over and lead to frustration, shut down and depression.

It is possible to learn specific strategies to reduce self-loathing through mindfulness tools, visualization and cognitive restructuring.  The process of self-care starts with feeding yourself well and in a predictable way.

Increase Self-Care to Overcome Binge Eating

  • Know that dieting is a common trigger for bingeing
  • Work on developing a normal, healthy relationship with food and taking the focus off of weight loss
  • Eat regular, balanced meals every 3-5 hours
  • Practice mindful eating

Reducing Self-Loathing Caused By Binge Eating

  • Use thought stopping to intervene on negative self talk
  • Connect with your senses
  • Schedule time to explore happiness
  • Meditate or spend  time journaling

Experimenting with some of these strategies can be the first step towards overcoming binge eating.

What is one step you can do to increase self-care?


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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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