If you want to turn your binge eating habit into a healthy eating habit, first of all you must BELIEVE that you can do it. This is the first and most important step on the road to recovery from binge eating.

Put it this way: if you believe you can eat healthy without overeating – that means you will be able to eat healthy sooner rather than later. If you don’t believe it – you will not be able to eat healthy regardless of what kind of therapy you undergo, unless you start believing you can the future for you is cloudy.

You may ask “how can I believe in my ability to eat healthy if I always get overwhelmed with these unbearable urges to binge?”

We understand that the urges to binge are strong but nevertheless it is possible to overcome them. Many people have and you can too if you really want to.
You see, urges are really just the thoughts and feelings. So if you are set on stopping them you can do it by making some changes in your daily routine. Then, these binging thoughts will get weaker if you continue to practise the changes.

Here are some important points to help you make changes:

1. Start imagining yourself slim (or have a slim picture of yourself in your mind)

2. Draw a schematic picture of yourself on a piece of paper where you are slim and happy.

3. Set 30 min a day to sit quietly, close your eyes and visualise a slim, healthy you. Attach happy feelings to this picture of yourself.

4. If you have a special time when you binge (for instance, some people binge eat after work, or after school) try to meditate at that special time or any time close to your normal binge eating time.

5. Never eat alone. Get a friend or relative to share dinner with you. Tell them to stop you if they see you lose control.

6. When you eat look at yourself from a different angle try to observe yourself from a 3rd person perspective. Mentally make comments to yourself as if you were sitting in another chair watching yourself eat.
For example “She/he is now eating her/his Caesar salad delicately and calmly because she/he is a lady/ gentleman. She/he is chewing slowly because she/he is enjoying the taste of the food and does not want to rush. She/he is talking to her/his friend about what happened during their day”. Slow down, think before acting.

7. Learn to observe your own behaviour and make regular mental comment of your own behaviour during the day. From the time you wake up – do mental commenting on your behaviour as if you are observing yourself from the distance.

8. Don’t keep too much snack type food you can binge on in fridge. Place more fruits and vegetables in the fridge just in case you get an urge to binge, if there is no junk food then you will have more control.
9. Regular exercise changes your feelings from the negative to more positive ones. This is because you release the feel good chemical endorphin in your brain after regular physical activity – this will reduce your urges to binge (gradually).

10. Always remind yourself that you don’t need so much food to keep you healthy. The truth is only by moderating your food consumption can you really be happy and healthy. You know this to be a true statement, because you know how bad you feel after you have binged.

Now, I've saved the best for last.

If you think that all of the above is going to be too difficult for you at the moment, then wouldn’t it be nice if there was a way you can do all this easy and fast? What if the information could be installed into your subconscious mind by someone else just by listening to a hypnotic voice and putting you in a meditational state? What if you can do this while you sleep as well?

The good news is you can do this by using special Mindfulness Training for binge eating / overeating. Mindfulness training allows you to make the changes you need easily and effectively by programming your subconscious to change and help you break the binge cycle. To read more about mindfulness training for eating disorders go to http://www.meditation-sensation.com

Author's Bio: 

Dr Irina Webster MD is a Director of Women Health Issues Program. She is an author and a public speaker. To read more about mindfulness training for eating disorders go to http://www.meditation-sensation.com