Can I Lose Weight While Recovering from Binge Eating?

This is a question I’m asked all the time, because for the majority of women who seek my help, losing weight is their biggest preoccupation.

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.

But the answer to this question is not straight forward…

Why the answer is 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 during recovery is on weight loss, 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.

What really helps

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.

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.

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.

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.

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.

In my book, The Binge Freedom Method, I take you on this journey. The book 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.

You can also check out my Breaking the Cycle Starter Kit for FREE.  This is  your gateway to transforming your eating patterns and building a mindful, balanced, and joyful relationship with food and includes practical tools and insights to help you begin today.