Emotional & Binge Eating Help

It’s a familiar diet story.

You save your calories all week, desperate to stick to the miracle diet of the moment. Then the weekend comes and all bets are off.

That cheat day turns into a cheat weekend. By Monday morning, you’re bloated, exhausted, and miserable.

But not miserable enough to stop you from repeating it all a week later…

Either you’re starving or you’re splurging. You’re skimping or you’re binging. And it keeps on repeating.

I used to spend my weekends binging and my Monday mornings hating life, groveling an extreme food hangover. My usual next move? Go on some type of strict plan to get “back on track.”

Then there were the random moments throughout the week when I’d eat a cookie, figure that I blew it, and just keep eating until I found the bottom of the bag.

Then I realized that this all-or-nothing attitude about food was hijacking my weight loss. Not to mention my sanity and making my “off track” days even worse.

If you’ve ever planned a cheat day that turned into a cheat weekend and you thought the only answer was a rebound fast, this is for you.

If you’ve ever “slipped” and eaten a piece of candy, considered your diet ruined, and went on to eat your way through your cabinets, this might be why.

Look at all-or-nothing mentality and it makes no logical sense. But it’s such a common quirk that in diet world, it’s considered normal.

Where does this feast-or-famine mentality come from and why do we believe it? How can you stop it from triggering binging, weight gain, and misery?

I’m going to show you why playing forbidden foods “hot and cold” will backfire. I’ll also share the secret to a healthy weight and a balanced life (hint: it’s not about calorie overages and deficits!)

No more saving it up until cheat day, then waking up Monday morning with a splitting headache and a guilty conscience. No more going on those “might as well” binge-fests after accidentally eating a potato chip.

Watch this video to learn how to break free from the “all-or-nothing” eating for good!

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Our coaching director here at Beating Binge Eating, Stella Rivers, puts it this way…

If you dropped your phone and the screen cracked in the corner, would you slam it to the ground and stomp on it to finish it off, then go buy a new one?

You’d probably keep using it and fix it as soon as possible, not throw it out over one little ding.

Now, why would you go into full-on gorge mode just because you had a bite of cake or a few potato chips?

By this logic, it makes no sense whatsoever. But it happens every day.

We go all out with food while on vacation, assuring ourselves that the diet will start when we get home. We justify holiday binge-fests with New Year’s Resolution promises. We have one bite of a candy bar on Monday and decide to binge until Tuesday. And “start over” once again.

Worst of all, not only does it make you miserable, but it doesn’t lead to healthy weight loss. It often triggers unintended weight gain.

Where did this logic come from, and why do we still buy it?

It comes from what I like to call “diet culture,” that secret force that triggers you to look a certain way, and never stop dieting until you get there.

How does diet culture endorse the idea that it’s either binge or starve?   

One of the most notorious diet culture mantras is that you need a calorie deficit at the end of each day, or you won’t lose weight. Period.

That means that if you exceed your daily calorie limit on any given day, it’s over. And you might as well keep eating and give it another try tomorrow.

But is there any actual evidence to support this idea?

It’s true that your body operates in a circadian rhythm, and what you eat from day to day does impact your body.

But steady and supportive fueling over time is far more likely to help you release weight than fasting today and gorging tomorrow (or vice versa!).

The cumulative effects of food over time matters more than being over or under your calorie count for a single day. Really.

Let’s say you “gave in” and had a piece of chocolate cake. Now you’re panicking, envisioning the scale giving you bad news the next morning.

Obviously, a special dessert might bump up your calorie intake for the day. But will it make you gain 10 pounds overnight?

Of course not. It’s just one day, one moment. Contrary to popular belief, it won’t single handedly make or break your weight loss success.

Then, there’s the other downside to the calorie-deficit fallacy. Not only is it untrue, but it’s also counterproductive.

What happens when you stress over everything you eat (or don’t eat)? It triggers food-focused thoughts, overeating, and eventually, weight gain.

So clearly, bouncing between hardcore binging and full-on fasting does a lot more harm than good. There is a better way, though–and it’s not something that you’ll learn from diet culture…

It’s connecting with your body, one moment at a time, and listening to its needs. Then responding with love and support.

Here’s an example…

Suppose you let yourself have dessert one night. What do you do the next day to stay in balance?

You’ll simply check in with your body, and let it tell you what it needs to feel energized.

Maybe it’ll tell you it needs an energizing workout. A workout that feels right for your body today, not as payback for a food indiscretion yesterday. Then again, maybe your body will ask for energizing food, like extra veggies at your next meal.

The key is to listen to your body, and take your cues on what it tells you in every moment.

The more you practice this, the more you’ll achieve a natural ebb and flow between fuel and activity. And it’ll happen without forcing, restricting or shaming.

It’s the natural antidote for eating extremes, and the results are magical!

I give you full permission to let go of all-or-nothing eating for good. Recognize that it’s nothing more than diet culture talking points, and it doesn’t work in the real world.

I also invite you to listen to your body in every moment instead of keeping a calorie tally for the day.  The sooner you stop letting extreme dieting own you, the more easily sustainable weight loss will happen for you!

I do get that this might not seem easy, especially if you’ve lived with diet culture shame most of your life. (I lived with it myself for nearly 12 years…)

If you’re still terrified that one potato chip will derail your weight loss, or you’re trying to wrap your mind around how many calories to cut to lose a pound of fat, I get it.

Here’s what I suggest…

Live your life. Focus on consistent care, with a little bit of freedom, fun, and flexibility along the way.

Connect with yourself in every moment. Pay attention to your body’s cues, and listen to what it needs. Not just what it needs to survive, but also the experiences and connections that it craves.

The answers lie in the present moment.

If you listen, your body will tell you what foods it needs to feel supported, loved, and connected. It’ll work with you to create the experiences that you want and choose the foods and activities that’ll help you feel your best.

What would make you feel energized? What would help you have more fun? How much joy do you want in your life, and are you allowing yourself the freedom and flexibility to create it?

For example, what if you could bend the traditional diet rules by having a “healthy” meal with a couple of cookies for dessert? It’s a lot more effective than forbidding those cookies, then mowing through an entire bag in one sitting when you finally crack.

As with many things in life the key is balance.

Allow yourself to live a little. Realize that the all-or-nothing madness is outdated, damaging, diet culture talk. It’s mind-control conditioning designed keep you on the diet train, buying more books, programs, and promises.

Focus on what you need, one moment at a time, and you’ll realize that your innate wisdom serves you better than the best diet strategies ever could.

Release that diet mentality, practice presence, and start living your life again!

I get how challenging this can be, especially if diet culture has ruled your life. But just because you’ve always done things one way doesn’t mean that you’re doomed to repeat this behavior forever!

There’s a better way–and it starts by being present in THIS moment.

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

For years I was in a constant battle with my body. That meant I was in an all-out war with food.

I tried every diet known to man. I stressed over everything I ate, everything I didn’t eat, and everything I thought about eating. Food-based fear was at the center of my life.

Needless to say, the one of the things I feared the most was when a friend would say the dreaded words, “Let’s go out to eat!”  

Restaurants were the bane of my existence. And if I knew that a dinner out was in my future, I defaulted one of these fear-based strategies…

I would spend the day “saving” my calories, knowing that I would eat everything in sight the second I got to the restaurant (which I usually did…)

Or, I would go to the restaurant, tell the waitperson that I wasn’t hungry, maybe order a drink, and pretend that was enough. But then I’d hit a drive-thru on the way home, super-size everything, and eat every bite (and continue binging for the rest of the night on anything else I could find in the house…)

Then there was the thing where I allowed myself one piece of bread at the restaurant, only to consume the entire basket (after which I figured I’d blown my diet anyway, so I might as well keep eating…)

Of course, there were also the times when I said NO to dinner invitations altogether because I just didn’t trust myself to keep the food frenzy in check.

No matter which tactic I chose, the same thing happened.

I made myself miserable. I missed a happy experience with friends and loved ones. And usually wound up binging anyway.

These days, I see eating out in a whole new way. I happily join friends and family at restaurants without fear, guilt, or panic. Eating out is fun again, and I haven’t looked back!

Are you ready to be free of restaurant fear, too? It’s time to stop declining dinner invites because you don’t trust yourself with an unlimited menu.

Watch the full video below where I show you how to navigate any dining out experience without stress, panic, or misguided mindsets!

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First, let’s start with what we know. Restrictive diets can trigger you into uncontrolled eating, restaurants or not. So if you’ve been dieting for a long time, restaurants can feel even more like a minefield of forbidden foods than they usually do.

But believe it or not, even if you’ve been down the dieting rabbit hole for a while, you can still enjoy a fear-free dining experience!

It all starts with something I talk about all the time–presence.

We talk a lot about present moment mealtime choices here on the blog. But by now, you might be wondering exactly what I mean by that.

So let me share what presence at mealtime means, and how it can help take the fear out of dining out, once and for all!

Being present at mealtime is all about connecting with your body and honoring its needs.

When I say “honoring your needs,” I mean more than just consuming the nutrients your body needs to stay alive.

Needs come in many forms–physiological, mental, and emotional, to name a few. Then, there are your grander visions and bigger dreams. The things that you need to feel alive, have the experiences that you desire and live your best life. I call these “higher self” needs.

Sounds like a lot of needs to fulfill, doesn’t it? How do you make mealtime choices honoring all the parts of yourself without worrying that you’re missing something?

Trust me, it’s not as complicated as it sounds. In fact, making conscious food choices is a truly rewarding experience–and it can be as easy as 1-2-3! Three steps to help you de-stress, reconnect with yourself, and make restaurants fun again, that is!

I’ll share my top three tips right here…

Number One: What dining experience do you want? Truth: you get more from your mealtime than the calories you need to survive. Your food makes a huge difference in how you feel. That’s no small thing.

The good news is that you get to choose not only how you want to feel at mealtimes, but also the foods that will help you create those feelings. That’s a lot of empowerment right there, if you think about it!

It’s the kind of power can help you let go of fear any time you go out to eat.

Let me share a couple of scenarios that’ll bring this point to life, using myself as an example.

Suppose it’s a new day, and I’m gearing for a day of video shoots for the YouTube channel. Then I get an invite from some friends to join them at a new hotspot for brunch. Considering the kind of day I have ahead of me, what choice would I make?

Even though eggs benedict or waffles might sound delicious, I decide to take the big picture into account.

I know that on a shoot day, I want to feel wide awake and clear minded so that I create the best content for my YouTube family. That’s my priority.

Knowing how I want to feel, I’d likely opt for something like a veggie omelet with a side of breakfast potatoes rather than a rich, heavy breakfast dish (however delicious that might be…)

Now, let’s say it was a weekend or an off day, and I was ready for a fun outing with friends at a lively breakfast place.

This time I might go for the rich, tasty options instead of the veggies and eggs. In this case, I want to enjoy delicious food and good company. So pancakes would fill the bill over the more “healthy” option of protein and veggies.

See the distinction? It’s about being present, knowing what you need in the moment, and creating the experience you want the most.

It’s not about guilting yourself out of the pancakes. It’s not about congratulating yourself for choosing veggies and protein over waffles, either. And it’s not about eating a doughnut, deciding you’ve blown it, and binging the rest of the day, thinking you’ll “start over” tomorrow.

It’s about knowing how you want to feel and making a decision that will fulfill you not only physically, but also support your mental, emotional, and spiritual desires. (Food can do all of that!)

Number Two: Keep your balance. A while back I joined some friends for dinner at a steakhouse. Truth be told I’m not much of a steak person, but I was all into a night out with besties, so I happily joined the party.

The meal included lots of meat, lobster mac and cheese, and plenty of other rich and heavy delicacies. But I as my personal side, I ordered brussels sprouts.

Now, that fact unto itself isn’t very interesting. But what is noteworthy is the reason I added a little bit of green to my plate that night.

It wasn’t because I felt the need to be the “healthy” one at the table. It also had nothing to do with a diet I was following.

It was that I knew I wanted to feel energized and satisfied at the end of this meal. And for me, at that moment, I knew that adding in a bit of brussels sprouts would do it.

Give yourself the freedom to choose any food you like. But always remember how you want the meal to make you feel. If it feels right to add in something that will energize you alongside of a special dinner out, go for it!

Number Three: Shift the focus from food to friends. We all know how restaurants can mess with your head and trigger crazy food fear. But what if there was more to going out to eat than the food? Suppose you shifted your focus to include the entire experience?

The thing is, you’ll have other meals. But it’s tough to relive an experience that you missed because you were too stuck in your head about what was on your plate.

When you’re out with friends and loved ones, be with them. Connect with your companions at the table, and take the focus off of food for a while.

Remember, mealtimes about more than food. If all you’re thinking about is how what you ordered might make you fat, you just might miss some irreplaceable moments with special people.

Don’t miss out on your life because of food-focused fears. Take in the experience of every meal, and you’ll set yourself up to satisfy all of your needs.

Restaurants can be fun again if you allow them to be! The next time you get a dinner invite, don’t freak out and say NO by default. Don’t plot and plan your way to “surviving” the trip only to rebound with a binge.

Give yourself some grace, leave a little room to live your life, and give yourself a chance to have an awesome restaurant experience using these three steps. They’re my personal recipe for success when you go out to eat, and I know they’ll make a big difference for you, too!  

Now, if these steps sound like a good idea, but you still panic when someone says “restaurant” I hear you.  

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

There was a time when I couldn’t keep a piece of candy or a box of cookies in my pantry without it burning a hole in my mind. And taking over my life.

I could’ve been rocking my career, enjoying happy relationships, or working on passion projects. I could’ve had everything going for me and plenty of positive things to think about.

But if I knew there was a bag of chips lurking in my pantry at home, that was the thought took up all my mental bandwidth.

That might sound crazy. All that for a bag of chips?

But I assure you, it happened. And it was all based on fear.

I was terrified that I’d go home, sit down, and devour the whole bag in a single sitting. That mental story became the defining thought of my day. And it overshadowed everything positive in my life.

Then, after spending hours in food-fear paralysis, I’d get home and tell myself, “You’ve been good all day. You can treat yourself.”

So I’d start with a bite or two. Then just like that, I’d be eating the forbidden food I told myself not to have. And then after that, I figured that I’d ruined my diet anyway, so might as well finish that bag…

These days, I have chocolate in my fridge. You’ll find crackers, peanut butter, and chips in my pantry. And I don’t give them a second thought.

That’s right. I keep trigger foods in my home. I even enjoy them once in a while!

Best part–I know that I won’t tear through a bag of chips or gorge on a box of cookies until they’re gone. Trigger foods don’t control me anymore. I’m free to enjoy them as I wish, and without fear.

And–news flash–YOU can do it, too!

It might sound impossible, but trust me–you can have your treats, eat them too, and maintain your weight (AND your sanity)!

Let me show you how to make peace with your favorite treats, and keep them around without letting them run your life!

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How do you keep triggering foods from sending you into a feeding frenzy? It starts with recognizing a few food-based myths that are keeping you stuck.

First, there’s “all or nothing” mentality. The mindset that it’s feast or famine when it comes to special treats.

Then there’s how we judge foods themselves. It’s the idea that some things are “healthy,” others are not, and you should avoid bad foods like bad habits.

Let’s use chips as an example. (They’re usually high on the bad list, right?)

Let’s say you’ve decided that you’re not going to let yourself have even one chip for fear that you’ll devour the whole bag.

So you believe that chips “bad” for you, and if you have one bite, you won’t be able to stop. So you just don’t start.

That is, until you DO.

By the time that you give in, the belief that you can’t have just one bite of a bad food becomes a self-fulfilling prophecy.

What’s the end result? You continue believing that it’s either abstaining altogether or all-out gorging. (And the craziest part of all is that one usually leads to the other!)

Now, here’s a thought: what if you simply decided that you could have cookies, chocolate, or chips any at any time, and without fear of a binge-fest?

I know that sounds beyond crazy, but hear me out…

The less of a thing you make of a trigger food, the less that food will trigger you. When you embrace this idea, the foods that used to control you no longer faze you. It leaves you free to keep them around and enjoy them when you wish–and without fear!

Now, if you think I’m crazy right now, I get it! Truth be told, this isn’t the kind of reality shift that you make overnight. It takes time, practice, and patience to make this transition.

I went through this transition myself. If I’m honest, at times it wasn’t pretty.

But in the end, I found the lasting peace with all those forbidden foods. And I went on to share the steps to freedom with thousands of women through my work at Beating Binge Eating.

Now, I’m going to share them with you!

Let me show you the steps I went through to reclaim my peace with trigger foods–and reinvent my relationship with my body and my food!

Phase One: Be sure that you’re eating enough. I know, this sounds a little bit backward. We’re talking about not eating more, right?

But I don’t mean eating enough cookies or candy. I’m talking about eating enough food, period.

If you feel like tearing through a bag of anything the moment you open it–chips, cookies, or whatever– it’s probably more than just the temptation of off-limits treats. It’s likely genuine hunger.

Make this a non-issue by nourishing yourself properly every day.

Take care to eat a variety of foods that make you feel alive, energized, and supported. Make sure your body is getting the baseline support it needs, and you’ll be a lot less likely to reach for the quick-fix treats in the first place.

Phase Two: Foods with friends. Once you’ve taken care of your body’s nourishment needs, it’s time for phase two. This one might seem a bit daunting at first. But with practice, it’ll help you make big strides in defusing the power of trigger foods.

I’m talking about experimenting with triggering treats when you’re out and about.

Now, I don’t mean hiding out in your car and gorging on candy. I mean having a bite or two of a special treat while you’re out–and preferably with friends!

Start by sharing an appetizer with your friends. Or by ordering dessert and getting a second fork to share with a bestie. Make it a social event as well as an experiment.

Why does it matter to bring in a little social support here?

It’s not about asking your friends to play “food police” for you. It’s letting them help you stay out of your head. To focus not only on a tasty treat, but also on being in the moment, and enjoying special times with good friends. You focus less on the food and more on the experience, which is a powerful shift!

So get by with a little help from your friends, and start demystifying trigger foods with this powerful step.

Phase Two: Bring it on home.  After you’ve experimented with trigger foods in public, it might be time to give it a try in the privacy of your own home.

It’s a big step–and only you know when it’s the right time to take it. How do you decide when to bring previously banned food into your home?

Here’s a way to check in with yourself and make that call.

When you’re at the grocery store, take a deep breath, get out of your head, and into your body. Then ask yourself about that you’ve struggled with before, but want to make peace with now.

Then see how you feel. Do you feel vulnerable to cravings, or are you in a place of power with food–and ready to expand that power?

Trust what your body tells you. If it’s not quite time, that’s OK. If you’re ready to expand your comfort zone, that’s OK too! Learn to trust yourself and take action based on that trust. That’s the ultimate goal.

Phase Three: Honor your body’s needs (without fear). Believe it or not, making peace with trigger foods is about more than curbing urges to binge on foods from the NO list.

Spoiler alert: the endgame of this journey is creating a relationship with food that supports you in every way imaginable! And if you stay on this journey, that’s exactly what will happen.

Ultimately, it’s about connecting with your body and honoring what it asks for–and without fear.

But what you’re afraid your body will tell you it “wants” to eat pizza and candy 24/7? I get that!

I felt that way for years. I thought that if I didn’t control my access to trigger foods, those foods would control me.

Little did I know that it was the control--and not the foods themselves–that was the real issue.

The truth is that when nothing is off limits, you’re free. Free to connect with your body, listen to what it needs, and act from a place of connection rather than fear. That leads you to make food choices that support you.

THAT is Food Freedom Forever, and that’s what I want for you!

Sounds a lot easier said than done, I know.

I used to believe it would be easier to banish my favorite goodies from the house rather than take on the real issue–my relationship with food.  

Then I learned that food only has the power that I gave it! Even better, I realized that I could reinvent my relationship with food, and in the way that I wanted it to be.

I know you can do the same, and that’s why I created something to help you navigate through this confusing space, and I can’t wait to share it with you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!