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Binge Eating

Are you guilty of binge eating? Fitness advisor Eleni Constantinou provides some useful tips to ensure binge eating doesn’t steer you off-track. Start your fitness journey with Eleni today.


Are you guilty of binge eating? It’s an easy trap to fall into, and a difficult one to break, but you can do it.

Please know you’re not alone on this one. I was there!

Firstly, you’re already onto a good start if you recognise that you have a binging problem and that you want to do something about it!

I’m going to share with you some things you can implement in your day that will help you break this cycle.

1. Plan regular meals and snacks

To overcome your binging cycle, it is important to establish a regular eating pattern. What does this look like? Try fitting in two or three snacks per day and three meals. Don’t go more than four hours in between meals. Your urge to binge eat will be reduced if you’re consuming food consistently, as you won’t go into a state of extreme hunger.

2. Be aware of triggers

What triggers your binging episodes? By understanding this, you can do your best to avoid these situations. Keeping a food journal that documents how you feel before and after each snack or meal can help. Make note of when you binged, i.e. time and date, and if there were any triggers, such as walking past a vending machine or dealing with an emotional situation.

3. Distract yourself from those triggers

Once you know your triggers, you need to make an effort to avoid them. Look for alternatives. For example, if you tend to binge eat while watching your favourite TV show, why not go for a walk instead? Or, you could do some ironing or hop onto the exercise bike while watching the program?

4. Work with a fitness advisor to change your attitude toward food

It’s easy to assume that a fitness advisor simply helps people to lose weight or gain muscle. But a fitness coach is actually here to help you with your specific goals. I have helped lots of clients who binge eat, and I have experienced myself, so please do not hesitate to make that first step and get in touch.

5. Stop deeming food “bad” or “good”

There is no such thing as “bad’ or “good” food. It is important to recognise this so that you stop feeling guilt or shame when eating certain foods.

6. Start putting self-care first

Self-care is not just about following a nutritious and healthy diet. It includes the way you think about your body and the way you talk about yourself. Be patient and caring toward yourself. Things like this take time.

These steps helped me overcome my bulimia, and these steps are what I help my clients implement through their journey to being the healthiest and happiest version of themselves.

You can absolutely overcome binge eating, so keep at it!

Any questions about binge eating? Get in touch!

If you have any more questions about binge eating or your fitness journey in general, drop me a message or a comment and I will get back to you!

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