How to Start Recovering from Binge, Emotional & Overeating: A Binge Dietitian's Guide

If I had to sum up my binge eating recovery journey in one sentence, it would be this: like throwing spaghetti at the wall and seeing what sticks.

For years, I was deep in self-recovery mode—trying everything, hoping something would work. Fast forward to now: I’ve found freedom and helped many others do the same. And here’s what I’ve learned:

Recovery doesn’t have to be perfect. But it does need clarity, skills, and a solid foundation.

After trying all the things, I noticed the effective approaches (those actually work) all had these 10 core elements in common. These aren’t quick tips—they’re the ground work for lasting freedom.

Notice on Your Triggers and Reaction

This is where clarity begins.

Many people try to block out binge memories, but that only creates more fear and confusion. Without understanding what’s really going on, food feels like the enemy—and you're left in the dark.

Instead of blocking out binge episodes, observe them. What triggered it—stress, boredom, hunger? And how did you react?

By simply noticing your trigger and reaction, this gives us valuable information about:

• What sets off your urges
• What you’ve tried to do in the past (and why it hasn’t worked)
• Where the pattern keeps repeating
• What you are trying to do with food in that situation.

This isn’t about fixing—just understanding. And that understanding helps you respond with intention, not just react on autopilot.

Why Do You Want and Don’t Want to Break Free?

Motivation matters. If you skip this, you’ll find it harder to keep going when things get tough.

I use a simple 4 points with clients to explore both sides:

• Pros of binge & overeating
• Cons of binge & overeating
• Pros of recovery
• Cons of recovery

This helps reveal the function binge eating serves, the costs it brings, the possibility recovery offers—and the fears that come with it.

From there, identify 3–5 key points that truly matter to you. These become your anchors—your why.

By exploring both sides honestly, you’ll stop second-guessing your recovery when things get tough (because let’s be real—binge eating has its own voice and it will put up a fight).

It’s also a powerful process because it helps unfold your complex relationship with binge eating. It makes space for the emotional layers underneath—the comfort, the fear, the pain—and brings compassion to all parts of you. And that’s a big part of what makes real change possible.

Establish a Support Network

Binge eating thoughts tend to thrive in isolation. That’s why recovery isn’t meant to be a solo mission. You need connection, not just willpower.

Think of your support network as a safety net. The more points of contact it has, the stronger it becomes—and the less likely you are to fall back into the binge cycle.

Here’s who I recommend having in your corner:

• Yourself, showing up with self-compassion and curiosity.
• Someone you trust and feel emotionally safe with.
• Someone who supports your autonomy, not someone trying to “fix” you.
• Qualified professionals—like a binge eating dietitian (hi, that’s me 🙋🏻‍♂️).
• A like-minded community, so you feel seen and less alone.

Whether it’s emotional support, gentle guidance, or just someone to say “me too,” this net can catch you when things feel hard—and help you go further than you ever could alone.

Decode Your Cravings: What They Mean and What Needs They Are Trying to Ask

Cravings aren’t your enemies—they’re messengers in disguise. And instead of shutting them down or powering through with willpower, what if we paused and asked, “What are you trying to tell me?”

That 3pm sugar craving? It might be your body saying, “Hey, we skipped lunch—can we refuel, please?”

Cravings can be complex. That’s why I group them into five common root causes using the HELST method:

• Hunger – Physical hunger or cravings driven by restriction
• Emotional – Feelings like sadness, frustration, or boredom
• Lonely – A need for connection or belonging
• Stressed – Anxiety, overwhelm, or a dysregulated nervous system
• Tired – Exhaustion, need for rest, or self-care

And when you understand the message, you can respond wisely instead of reacting automatically. The goal isn’t to eliminate cravings. It’s to understand them, so they no longer run the show.

Start by Eating More (Regularly and Adequately)

I know—it sounds counterintuitive when you’re trying to stop binge eating. But one of the most powerful things you can do to prevent bingeing is… eat more. Consistently. Adequately. Without delay.

Undereating/calorie restriction -whether intentional or accidental-is THE biggest binge root cause. Skipping meals, waiting too long, or eating just enough to “get by” keeps your body and brain in a state of stress and scarcity, triggering its survival mode

When the survival mode is on, your body is responding to food like a stray cat. Whenever someone leave a meal in the park, you will eat it because it’s unsure if there’s a next time. But if you consistently send meals regardless with adequate amount. Your body will learn that food is no more scarce, then feel comfortable leaving food untouched.

Move Away from Body Weight and Size Goals

If your recovery is tied to changing your body, it's going to be a wobbly ride.

That doesn’t mean you have to love your body right now—but shifting away from body manipulation as a goal creates space for true healing. When we focus on shrinking ourselves, we ignore the very needs, emotions, and patterns that led to bingeing in the first place.

Instead, try setting goals based on how you want to feel: more free, more present, more confident, more connected. That’s where sustainable change lives.

This shift might feel uncomfortable at first, especially in a world obsessed with weight. But remember: you’re not healing to fit into smaller jeans. You’re healing to get your life back.

Notice Rules, Restrictions, and Limitations Around Food, and Challenge Them

“If I eat carbs at dinner, I’ll gain weight.” “I’m not allowed to eat after 7pm.” “Sugar is toxic.”

Sound familiar?

Food rules can be sneaky and deeply ingrained. Some sound like “health,” but they’re often fear-based attempts to control your eating. And the more rigid the rules, the more chaotic your relationship with food becomes.

Start by identifying these beliefs. Where did they come from? Are they helping—or hurting—you?

Then, get curious. What happens when you gently break a rule? Spoiler: you won’t spiral out of control. You’ll start to prove to yourself that you can be flexible around food without things falling apart.

That’s how freedom begins.

Be Kind to Yourself (Self-Compassion)

If you asked me, “What’s the worst thing you can do to stay stuck in the binge cycle?” my answer would be clear: self-loathing, blame, and criticism.

These negative self-judgments are huge triggers that can push you into a state of vulnerability, guilt, and shame. When you're feeling vulnerable, food can become the only thing that feels in your control. And when guilt and shame take over, food might either be used to numb those feelings or as a way to punish yourself and reinforce the belief that you're a "bad person."

Being kind to yourself (self-compassion) is NOT letting yourself off the hook. It’s not about being lazy, and it’s definitely not giving up. It’s about showing up for yourself with the same care and understanding you'd offer a close friend—especially when things feel tough.

Research shows that self-compassion is the most powerful antidote to emotional triggers and body image struggles. It's an essential tool in breaking free from the binge and overeating cycle. So, be kind to yourself. You deserve it.

Build Your Emotional Toolkit

Food is a brilliant coping tool (we have neuroscience to proof how strong it is to mute and block certain feelings)… until it starts causing more harm than help.

That’s why recovery isn’t just about food—it’s about expanding your toolkit so food isn’t your only go-to. Because life isn’t going to stop being stressful, lonely, or overwhelming just because you’re in recovery.

Your emotional toolkit can include things like:

• Naming your feelings instead of numbing them
• Journaling, breathing, or grounding exercises
• Talking to someone who gets it
• Movement, art, music, or rest
• Simply pausing and sitting with discomfort without reacting

The key isn’t to be perfect and have everything, but to find variety of coping tools that work for YOU to create your own toolbox.

Practice Additive Nutrition

Additive nutrition is all about focusing on what you can include to feel more satisfied, energised, and nourished. It’s not about restriction—it’s about enhancement. Here’s what it does:

1. Improves satisfaction from food, helping to prevent cravings.
2. Reinforces the idea that food is abundant, which helps eliminate that “forbidden fruit” mentality.
3. Makes food fun and easy, without the guilt or stress of “shoulds” and “shouldn’ts.”

This might look like adding hearty fats to your breakfast to keep you full longer. Or piling on colorful veggies to boost both nutrition and joy. It could even mean incorporating iron- or fiber-rich foods to support long-term well-being, without obsessing over the numbers.

This approach shifts you from a place of fear to one of possibility. It’s a way to honor your body while rebuilding trust—because food can be both nourishing and freeing.

If you’re looking for help and guidance, I’ve created the 7 Days to Food Freedom—a jumpstart skillbook designed to help you master 7 essential skills (element 4-10). It’s the perfect starting point for your recovery journey. This guide provides a structured, step-by-step approach that empowers you to break free from binge and emotional eating with confidence.

CLICK HERE TO LEARN MORE

Remember, recovery isn’t about perfection. It’s about taking consistent, small steps forward. Every day is an opportunity to reconnect with yourself and heal in a kind, gentle, and sustainable way. If you need some support, 7 Days to Food Freedom is here to guide you in mastering the tools you need to build lasting freedom.