Conscious Eating #7: How To Deal With Binging and Overeating

You’ve been eating well-weighed portions, balanced meals consisting of the right amounts of fat, protein and carbs and even sticking to the no snacking rule! But then you’re home alone and you’ve just had lunch. You’re satisfied, you don’t need anything else. But there’s this voice in your head that goes: ‘I’ll just eat a bit more now because I feel like having something sweet and later I’ll eat less again.’ Before you know it you’re eating peanut butter out of the jar and you’re passed out and bloated on the couch.

It’s very easy to beat yourself up and identify yourself with the binging behaviour. No, you’re not an undisciplined, fat binge eater. You’re a wonderful person who experienced an emotion that you tried to suppress by eating. That’s what happened.

First-aid binge eating and overeating

  • Accept what happened, go outside for a walk and breathe deeply.
    This will help digestion and shift your energy from contraction to expansion.
  • Reflect on why you decided to overeat. Talk to yourself as if you would talk to a good friend:
    “Why did you decide to overeat? How were you feeling? Why did you feel sad?”
  • During the reflection don’t say ‘I’m a depressed person’ or “ I’m a binger’ but say “I experience depression and binging right now because x, y and z”
    This will help to create space and you’ll start to identify less with the emotions.
  • Continue your day as normal: do yoga, meditate, work and talk to people. Take note of how you feel. Do you feel heavy and bloated during yoga? Do you have a hard time concentrating during meditation? Write it down. Next time you start scooping out the peanut butter jar, you need to remember how you will feel afterwards.

Overcoming eating habits takes time and is a process that goes with ups and downs. You can always relapse, but it’s how you deal with it and what you do to prevent it from happening again that allows you to grow and eventually have a healthy relationship with food. The more inner work you do, the less frequent you’ll have the binging episodes.

Getting started and bringing everything together

I feel grateful that you chose to walk down the path of healthy and conscious eating with me. Keep in mind that I’ve been experimenting with my food for the last 4 years and it’s actually a life long process as your eating habits change throughout the years.

I invite you to look at your eating habits as a barometer for your health and well-being. Don’t identify as a fat person or binger, but become conscious of how you eat and why you eat that way. This will cause major shifts in how you relate to food and how you consume that food.

When I overeat, I see it as an opportunity to check in with myself and see what part of me is not being heard. Maybe it’s the stressed version of me who feels overwhelmed and doesn’t want to experience that emotion. Maybe it’s the lonely version of me who is craving some meaningful interaction.

Understand that your outer world is a reflection of your inner work. Changing diets, eating within timeframes, avoiding certain foods are all superficial changes and don’t resolve the root cause.

Do the inner work.

Become more conscious by practicing yoga and meditation.

You’ll see major shifts in your reality when you stop running away from what it’s your surprising.

I offer conscious lifestyle and health coaching where I help you transcend the cycle of weight loss and weight gain, dieting and binging through meditation, yoga and reflecting writing. Simply reach out to me via [email protected] and we’ll hop on a call to discuss your situation more in dept. 


Women, Food and God, Geneen Roth

The Yoga of Eating, Charles Eisenstein

How Not To Die, Dr Michael Greger