Binge Eating Therapy

What to Do if you Binge in the Morning

all day long food bingeNow that the holidays are rolling around, all day binges start to happen. You know how it goes, you’ve woken up with the best intentions. You get your coffee and then you spy the box of Christmas cookies on top of the refrigerator. You grab two to dip in your coffee. Then another, then another. Then, before you know it, you’ve eaten the whole box. You’ve had a full-on binge and it’s only 7am. What next? How do you stop yourself from having a binge that lasts the rest of the day?


Stop now. No more eating. Don’t finish up your healthy meal. Don’t continue eating the cookies. Just stop. Take a glass of water and get into the shower and take a deep breath. You’re fine. You can get back on the right track. Tell yourself that you won’t eat until you’re hungry again. If you don’t know when that is, look at the clock and plan for 5 hours from now.

Get dressed in something that you’re comfortable in. If you are bloated from your binge, put on loose clothing, nothing that feels uncomfortable, restricting and makes you feel worse about yourself. Drink tea and water throughout the day throughout the day to help you deal with the bloat.

When lunch time rolls around, if you’re still not hungry from your binge, it’s okay to skip it. I don’t usually advocate for skipping meals, but if you’ve binged that morning and you’re still stuffed, a meal is just going to trigger more of a binge.   When the five hours that you’ve scheduled rolls around, check in and see if you’re hungry. If you are, let yourself eat something healthy and light like a salad with some protein or a snack of hummus and carrots. If not, let it go until 4pm.  At 4pm, have something  chock full of protein, but light,  like some two hard boiled eggs, a can of salmon or tuna, or a small grilled chicken breast.  When you get home that night, have a healthy sensible dinner.

You can tell yourself to stop. You can wait until you’re hungry. You can stop a morning binge from turning into an all day binge. If you binge in the morning, you’ll have a rough 3-5 hours. If you binge all day, the whole day will be difficult and you’ll wake up the next morning feeling even more horrible. It might even continue into that next day. It’s much better to deal with a rough few hours in the morning rather than going for several days or weeks bingeing.

Good luck!

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