How to Stop Binge Eating | Self-Intervention Strategy

Let’s talk about binge eating. I understand that this a problem for you, and that you might have some certain beliefs in your head about why you might do this. You might think you’re addicted to food, or it could be that sugar is just too irresistible. While these reasons might be your reality, there is a difference between reality and actuality.

Your reality might be, “I’m a sugar addict,” but in actuality is anybody really a sugar addict? The thorough understanding of an addiction is that it can be broken. All you have to do is experience the appropriate intervention.

I’m going to teach you what I call a self-intervention. This is a strategy that you can use to break your patterns to stop yourself from binging in the future. Once you understand this strategy, you can apply it to your life to break negative patterns.  

Master Cognitive Understanding

Here’s an example: you watch TV every night and usually get a little hungry. You head to the pantry to grab some chips and probably take more than you need. Once you start eating your chips, you don’t stop until there’s about four or five left and think to yourself “Oh, I might as well just finish it.”

I want you to understand that your cognitive self understands that binge eating is not healthy for you and won’t help you reach your goal. There’s a difference between knowledge and power. Knowledge is not power; knowledge is only the potential power if you’re able to use that knowledge, or cognitive understanding, and move towards something you can master.

You can use self-intervention anytime, anywhere, for anything. Of course binge eating is specifically about food, but self-intervention can work for any situation. For example, if you’re a business owner and have trouble with other distractions in your daily life, you can use self-intervention to break those patterns. 

I’m an expert in food, and that’s what’s important to me. I want to get you healthy because I know that your health and your energy gives you the vitality that you need to give back to those other people and things in your life that are important to you.

Every time you get up to grab food, I want you to use this moment as a trigger and say, “I need to intervene now. I need to intervene myself.”

The Brain vs. The Heart

Your brain and your heart are two different things. Your self-interventions have to live in your heart. You need a big purpose behind why you want to do it. Don’t let your brain think that it’s never gonna work. Most of the time when you’ve tried strategies and failed it’s because there wasn’t enough energy and effort put in to the change.

As soon as you get the thought to go get food, I want you to stop and laugh. Tell yourself you don’t need that food. I want you to drop down and do ten push ups as fast as you can. Then pat yourself on the back and give yourself a big hug. Make sure you are doing those three things.

You have to laugh hysterically. Why? Because it’s not your brain that has those thoughts of hunger, it’s the brain. Everybody gets bored, and our default response is to go to the food. All you are is bored; you aren’t truly hungry. Even if you were, a whole pint of ice cream isn’t going to satisfy your hunger because it’s not nourishment. Don’t allow yourself to give into to those triggers by intervening early. 

If somebody comes up to me during one of our Burn Boot Camp focus meetings and they’re like, “Devan, I’ve tried everything, all I am is starving.” I laugh and I break their pattern, I open their minds up. Once you interrupt the pattern, you laugh, and then you interject something to replace that pattern.

Laughing and redirecting your thoughts breaks the pattern. This allows you to create a negative connotation with what you used to do and a positive connotation to what you now do. If you do this over and over, your default response won’t be to go to the food anymore because it’s a negative thing now.

There are three steps in this strategy:

Step 1: Break the pattern

Step 2: Replace it with something positive (push ups, mono meal, take a lap outside, etc.)

Step 3: Reinforce it

The most important thing is to love yourself for doing something positive. That positive reinforcement overtime helps change the thoughts of getting food when you’re bored to thoughts of doing something that helped you replace that pattern. Replace and reinforce. 

Listen to My Podcast How to Stop Binge Eating