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How to Stop Binge Eating

mindset nutrition Jul 25, 2023
How to Stop Binge Eating | Arangio

Mark (not his real name) had struggled with binge eating for many years.

Food had become his coping mechanism for dealing with stress, loneliness, and other emotional challenges he faced in life.

As a result, he was 30 pounds overweight, and he often felt lethargic and unhappy.

One day, while scrolling through his social media feed, Mark stumbled a post I wrote about a local charity fundraiser for the Pediatric Cancer Foundation of the Lehigh Valley, a cause he deeply cared about.

It was a t-shirt fundraiser to raise money for a charity dedicated to "helping children and families affected by pediatric cancer by providing free and unique programming and support during treatment, survivorship, and bereavement."

Inspired by the cause and feeling a sudden spark of motivation, Mark decided to support the fundraiser and get healthy himself.

The realization that he had committed to losing 30 pounds of bodyfat gave Mark a newfound sense of purpose. He knew he needed to make some serious changes in his life to hit his goal.

He decided that it was time to face his binge-eating habits and transform his relationship with food.

Mark began by seeking support from a licensed therapist who specializes in eating disorders and emotional eating. In their sessions, he opened up about his struggles, exploring the root causes of his binge eating and the emotional triggers behind it. Through therapy, he started to develop healthier coping mechanisms for dealing with stress and negative emotions.

In addition to therapy, Mark received guidance from a professional fitness-and-nutrition coach to develop a balanced and sustainable meal plan, as well as a smart training program.

In the nutrition lessons, he learned about portion control, the importance of nutrient-rich foods, and how to listen to his body's hunger cues. Instead of using food to numb his emotions, he learned to appreciate it as fuel for his body and mind.

As the days went by, Mark found himself increasingly motivated to stay on track. Thanks to the resistance training he did at his weekly coaching session, Mark gradually lost belly fat and gained strength.

The endorphins from exercise boosted his mood, and he began to feel a newfound sense of self-worth and accomplishment.

Within six months, he had lost 30 pounds, his energy levels had improved, and his binge eating episodes had reduced dramatically.  Mark felt an immense sense of achievement and pride.

Not only did the charity fundraiser support a worthy cause; it marked a turning point in Mark's life. He realized that he had the strength and determination to overcome his binge eating habits and take charge of his health and happiness.

From that moment on, Mark continued his journey of self-improvement and health. He maintained his newfound relationship with food, engaging in regular exercise, and seeking support whenever he needed it. In short he worked smarter, not harder.

As months passed, Mark's transformation inspired others around him, and he became a source of encouragement for those who faced similar challenges.

In the end, Mark's story serves as a powerful reminder that change is possible with determination, support, and a desire for a healthier and happier life.

He learned that addressing the root causes of binge eating and finding healthier coping mechanisms were key to his transformation. With each passing day, Mark embraced his new lifestyle, appreciating the joy of good health and the fulfillment that comes from conquering personal challenges.

How to Stop Binge Eating

Who told you that you couldn't be successful? Perhaps the "little devil" on your shoulder? The demeaning voice that suggests you're not good enough, strong enough, etc.?

Like Mark, you might need to silence the gloomy voice that encourages poor choices, like binge eating.

It could be your inner child choosing the comfort foods you ate as a child to cope with stress.

The most successful people always have some type of support structure to encourage and "motivate" them along their journey to success. 

I say "motivate" in quotes because I believe motivation is actually self discipline. Your positive support team is the "little angel" on your other shoulder.

Reality is, the unsuccessful folks often have some type of negative influence or poor habit that's holding them back.

If you find yourself surrounded by naysayers, the only thing to do is distance yourself from them. Once again, you must silence the cynical voice.

There will be times when things will not go as planned, and with a positive support structure you will get the help and encouragement you need to continue your journey.

You can only go so far by yourself. 

As you move forward, keep an eye out for people you can add to your elite group. 

Ask yourself a simple question: If you continue doing what you're doing today... where will you be in three months?

The same? Better? Worse?

As a professional coach, it's my mission, my vocation, to help you achieve excellence. I was born to help you become the best version of yourself.

And it starts with choosing a priority-one goal, adding an action plan, and a realistic deadline. After that, you must show up for yourself and do the work.

You see, most over-40 folks are very good at tracking the inflow and outflow of their bank accounts.

However, these same adults are completely unaware of how many calories are going into their bodies on a daily basis.

Is there a caloric surplus? Is there a caloric deficit?

If it were your bank account, I bet you would definitely know the answer.

So why is it most people are diligent when it comes to finances, and at the same time completely oblivious to the calories going into their bodies?

A recent study showed that the average person overeats by 900 calories on a daily bias. 900 calories!

Let that settle in for a second. That’s the equivalent of three-and-one-half glazed donuts.

If overeating is as rampant as this study claims, it’s no wonder there is an obesity epidemic.

The best way to manage your calories is to have a plan when it comes to intake.

If you want to achieve athletic bodyfat (under 20% for women and around 12% for men) you must control calories.

The simplest way to avoid binge eating is to follow these five strategies.

1. Choose single-ingredient foods

Packaged foods will be higher in calories since they are heavily processed.

This processing keeps the food on the shelf longer, but comes with a caloric consequence.

It’s best to focus on single-ingredient foods that you prepare yourself.

Think grilled chicken thighs and a baked sweet potato with plain water versus pizza and diet soda.

2. Understand food labels

If you include highly processed foods into your diet, learn to read the labels.

All packaged foods contain total calories, in addition to grams of protein, carbs, and fat.

At the very least make a note of the serving size and total calories per serving.

3. Quit boozing

Alcohol consumption will send your daily caloric intake through the roof.

Additionally, you’ll make bad food choices when buzzed or drunk.

As with anything, moderation is the key to having fun without overdoing it.

But, generally speaking, any liquid calories have the potential to encourage mindless calorie consumption.

Simply treat all liquid calories as a meal and then account for them in your daily meal plan.

For some, alcohol abuse is jeopardizing your future and it may be time to quit for good.

4. Cook the majority of your meals at home

On a Sundays and Wednesdays, you should purchase, plan, prepare, and package your weekly meals.

This concept of batch-preparing your meals at home will save both time and money.

If you "hate to cook," you can buy a tray of prepared food from your grocery store and then transfer to individual portion-controlled containers.

5. Know before you go

If you are dining at a restaurant or social event, look at the calories for each of the meals you might order beforehand.

Most restaurants have this information readily available online, especially the major franchises.

6. Use a food scale

I know what you're thinking, "Food scale? No way!"

But consider that if you weigh and measure everything that goes into your body for a week, you will learn many valuable lessons.

  • First thing you will notice is that an egg is 70 calories.
  • A tablespoon of olive oil is 120 calories.
  • A cup of rolled oats is 300 calories.
  • A cup of almond milk is 60 calories. You're not still drinking cow's milk, are you?
  • What's my point?

If you make a nice breakfast of 1 cup of rolled oats with 1 cup of almond milk, plus 1 egg scrambled in 1 tablespoon olive oil... well, your breakfast total equals 550 calories.

So if you want to lose bodyfat, meal planning is critical and you must embrace the concept of counting calories.

Really, I suggest you measure your calories, protein, carbs, and fat... it's truly eye opening.

The fact is that there has never been a better time than now get healthy.


It’s not just what you eat that matters, it’s what eats you. You can stop binge eating by building a positive support structure, recognizing caloric intake, and implementing five proven strategies. Start by silencing negative voices and surrounding yourself with supportive individuals. To manage caloric intake effectively, choose single-ingredient foods, understand food labels, moderate alcohol consumption, prepare meals at home, and be informed about restaurant-meal calories. You should also use a food scale to gain insight into calorie content and to embrace the concept of counting calories to achieve your fitness goals. By gaining control of your eating habits and having a well-structured plan, you will improve your overall well being.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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