Q: “Can Mindful Eating Help Me Overcome Binge Eating?”

Shannon’s Short answer: “Yes!”

My Journey: From Weight Gain to Healthy Habits

Let me share a bit of my story with you, because I think it’s important you know that I truly understand what you’re going through. After 20 pounds of weight gain in undergrad, I knew I needed to lose weight. For about 8 months after realizing I needed to change my habits and start focusing on my “health” I was trapped in a cycle of binge eating that left me feeling physically miserable and mentally tortured for a period of about 8 months. I would go through periods where I’d try to control everything—my diet, my exercise, my thoughts—but no matter how hard I tried, the binges would return. And with them came a tidal wave of guilt, self-loathing, and a deep sense of failure.

There were nights when I would find myself standing in the kitchen, eating in a haze, not even tasting the food. The next morning, I’d wake up with a heavy heart, vowing to “do better” and be “stronger.” But the cycle continued, and the self-imposed perfectionism was maddening.

It wasn’t until I began to explore the roots of my binge eating that I realized it wasn’t about the food at all. It was about how I felt about myself—my body and how thin it wasn’t most of all. I had to confront the deep-seated beliefs that my body needed to look a certain way to be acceptable, that I had to be my version of “perfect”.

The journey to body acceptance wasn’t—and isn’t—easy. But it’s one of the most important journeys I’ve ever taken for both my mental and physical health. And I want to walk that path with you, because you deserve to feel at peace with your body and your relationship with food.

Understanding Binge Eating: The Science Behind It

Before we talk about body acceptance and love, I want to touch on something that helped me understand why I was stuck in this cycle. Binge eating disorder (BED) is not about lacking willpower or being “weak.” It’s a complex condition that affects millions of people, and it’s often tied to both emotional and physical factors.

In my own experience, binge eating was a way to cope with my distaste with my body and weight gain. The act of eating, especially foods that were rich and comforting, triggered a release of dopamine in my brain—a temporary high that made the pain go away, if only for a little while and then the physical pain from the binge was awful.

Learning that there’s a biological and psychological component to binge eating was a turning point for me. It helped me see that I wasn’t broken or failing; I was struggling with something that many people go through. Understanding this helped me let go of some of the guilt and start approaching my healing with more compassion.

Accepting Your Body: The First Step to Recovery

Peace for me came from changing my poor health habits, getting my nutrition in check, and getting in daily movement. Not out of wanting to control my appearance or get “thin” but out of wanting to look and feel my OWN VERISON of my best.

1. Shift Your Focus from Appearance to Function

One of the things that helped me start this process was shifting my focus away from focusing ONLY on how my body looked, towards the capability of what it could do as well. I began to appreciate my body for all the things it allowed me to experience—walking in nature, hugging the people I love, dancing in the kitchen to my favorite songs. I loved watching my body get stronger in the gym and this increased my self-confidence too.

Fun Colored Starter Weights with Storage Stand

2. Challenge Negative Self-Talk

I also had to work on the way I talked to myself. But I realized that this voice wasn’t helping me—it was hurting me. I began to practice talking to myself the way I would talk to a friend—with kindness, patience, and understanding.

There was one moment that stands out in my memory: I had just finished a binge and was spiraling into a familiar pattern of self-criticism. But instead of berating myself, I decided to pause and ask, “What would I say to someone I care about who’s feeling this way?” The answer was simple: “You’re human. You’re doing the best you can. It’s okay.” That moment of self-compassion was a turning point for me, and I encourage you to try it the next time you’re struggling.

3. Surround Yourself with Positive Influences

It’s also crucial to be mindful of the influences around you. For a long time, I surrounded myself with images and messages that made me feel like I needed to change my body to fit the beauty standard. But slowly, I started to curate my environment to support a healthy body. Things like moving in with my parents when Covid hit and removing myself from the toxic alcohol habits I had developed in college. I can’t tell you how liberating it was to let go of the constant pressure to conform to an unrealistic ideal for what my body was capable of.

4. Practice Mindful Eating

Mindful eating was another tool that helped me reconnect with my body. For years, I had been eating on autopilot, using food to numb my feelings or distract myself from pain. But when I started to practice mindful eating—paying attention to my hunger and fullness cues, savoring each bite, and eating without judgment—I began to build a healthier, more intuitive relationship with food.

There was a time when I couldn’t trust myself around food. But through mindful eating, I learned that my body knows what it needs, and I can listen to it without fear. It’s a practice that takes time, but it’s one that can transform the way you relate to food and your body.

Dietitian’s Pick for Organic Dried Fruit

5. Seek Support

Finally, I want to emphasize the importance of support.. Having people who understood what I was going through, who could offer guidance and encouragement, made all the difference. At the time, this came mostly from podcasts on the topics I needed help in. I remember the relief I felt when I realized I didn’t have to go through this alone. There were others who had been where I was and had come out the other side. Knowing that gave me hope, and I want you to know that there is hope for you too.

Noise Canceling Headphones

Perfect for listening to Health Podcasts

Embracing Imperfection

One of the most powerful lessons I learned on my journey was the importance of embracing imperfection. For so long, I thought I needed to be perfect to be worthy of love and happiness. But perfection is an illusion, and chasing it only leads to more pain.

Learning to accept myself, flaws and all, was one of the hardest—and most rewarding—things I’ve ever done. I started to see that my worth wasn’t tied to how closely I fit society’s standards, but to the person I was inside. And that person, just like you, is worthy of love, health, and happiness exactly as they are.

Healing from binge eating is a journey that requires patience, self-compassion, and a lot of courage. There will be setbacks, but each step forward is progress. And remember, body acceptance isn’t about loving every part of your body all the time—it’s about respecting and caring for it, knowing that it’s uniquely yours and deserving of kindness.

Final Thoughts

I want you to know that I genuinely believe in your ability to heal and make lasting changes in your relationship with food. You are so much stronger than you may realize, and it's important to honor every step you're taking on this journey. Recovery is not just about reaching a specific goal—it's about the progress you're making every single day. Each time you choose to be mindful, each time you listen to your body's needs, and each time you treat yourself with compassion, you're moving closer to a healthier, more peaceful relationship with food.

It's easy to get caught up in the challenges that lie ahead, but I encourage you to take a moment to reflect on how far you've already come. Think about the small victories, the times you've shown up for yourself, even when it was hard. These are not insignificant—they're evidence of your resilience and your commitment to healing. Remember, progress isn't always linear, and setbacks are a natural part of the process. What's important is that you continue to move forward with kindness toward yourself.

You are not alone in this journey. I'm here to walk alongside you, to offer support, guidance, and encouragement whenever you need it. Together, we can work through the tough moments and celebrate the wins, no matter how small they might seem. Your journey is unique, and it's worth embracing fully, with all its ups and downs. I'm proud of the steps you're taking, and I’m here to help you every step of the way. Keep trusting the process, and keep believing in yourself—you are capable of achieving the balance and peace you're seeking.

Click HERE to get 1:1 support as a nutrition coaching client! Health Insurance accepted.

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