Can I Lose Weight While Recovering from Binge Eating?
This is a question I’m asked constantly because, for the majority of women who seek my help, losing weight is their biggest concern—and I completely understand why. After all we live in a society that often values a woman’s ability to keep her body small above all else.
The answer to this question is not straight forward, it’s both yes and no.
Many people who overcome binge eating do eventually lose weight naturally as they build a mindful and balanced relationship with food and allow their metabolism to heal.
However, if your primary focus is on weight loss during recovery , the opposite often happens—you might end up gaining even more weight. This is because an intense focus on weight loss, especially through restrictive diets, and measuring your success by the number on the scales can often backfire.
Think of it like holding your breath: the longer you hold it, the more urgently you gasp for air when you finally exhale. In the same way, if you restrict your food intake during recovery, your body and mind are likely to respond with intense cravings (and a slower metabolism). The more pressure you put on yourself to lose weight, the more out of control you might feel around food, leading to more binge eating episodes.
It's essential to shift your focus from weight loss to overall well-being. Recovery from binge eating is about healing your relationship with food and your body. You can absolutely feel good in your body and pursue health without making weight loss the main goal.
Where to start
One way to do this is by introducing new micro-habits that aren’t tied to losing weight. For example, putting your phone away an hour before bed can improve your sleep quality. Better sleep has been linked to more mindful eating and reduced hunger and cravings.
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Another habit could be taking a regular morning walk in a green space. This simple practice can boost your mood and reduce stress, which can help decrease emotional eating. It's not about burning calories; it's about finding alternative coping mechanisms rather than turning to food to sooth.
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You might also try adding an extra serving of vegetables to your meals, not for the sake of cutting calories, but to increase your intake of fibre, antioxidants, vitamins, and minerals. This approach shifts the focus from restriction to nourishment as you can begin to notice how good you feel in your body.
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The key to recovery is patience and trust in the process. Weight loss might happen as a by product of a healthier lifestyle, but the journey is about much more than the number on the scale. Embrace the slow, steady progress and remember that healing takes time.
My upcoming book, The Binge Freedom Method (out soon!) will take you on this journey. It combines proven strategies with real-life success stories to help you finally break free from compulsive eating.
Through four essential pillars—Nourish, Balance, Think, and Feel—I am sharing the practical tools and insights I use to empower my clients.
In the meantime you can begin your journey by downloading my free guide, Breaking the Cycle - Your First Steps to Healing Your Relationship with Food.
This valuable resource will help you:
✔️ Recognise true hunger versus emotional hunger
✔️ Learn the most effective eating patterns to regulate your appetite and enable stability
✔️ Discover the ideal snacks to curb your cravings and regain control