A common question I get is, "Eric, how do I prevent myself from binge or comfort eating?" My answer is just two words: INTERNAL DIALOGUE
If you’ve ever struggled with binge eating, you know how overwhelming it can feel. The guilt, the shame, the feeling of being out of control—it’s a cycle that’s hard to break. But what if the key to stopping binge eating lies in something you already do every day: your internal dialogue?
The way you talk to yourself—your thoughts, your self-talk, your inner voice—has a profound impact on your behaviors, including binge eating. By learning to reframe your mindset and take control of your internal dialogue, you can break free from the binge cycle and build a healthier relationship with food.
Internal dialogue is the ongoing conversation you have with yourself in your head. It’s the voice that says, “You can do this,” or “You’ll never succeed.” When it comes to binge eating, this inner voice often reinforces negative patterns, like:
“I can’t resist this food.”
“I’ve already messed up, so I might as well keep eating.”
“Food is the only thing that makes me feel better.”
These thoughts create a cycle of guilt, shame, and overeating. But the good news? You can change this dialogue. By becoming aware of your self-talk and reframing it, you can take control of your actions and stop binge eating for good.
Your brain is wired for survival, not comfort. When you’re stressed, anxious, or feeling deprived, your brain seeks immediate relief—often in the form of food. This is why cravings feel so intense, and why it’s so easy to fall into the binge cycle.
Your internal dialogue plays a key role here. If your self-talk is negative or restrictive (e.g., “I can’t have that,” “I’m so weak for wanting this”), it creates a sense of deprivation that fuels cravings. The more you tell yourself you can’t have something, the more you obsess over it—until you eventually give in and overeat.
The solution? Reframe your self-talk. Instead of focusing on what you can’t have, focus on what you can do. For example:
“I can enjoy this food in moderation.”
“I’m in control of my choices.”
“I’m choosing to nourish my body and feel good.”
One of the most powerful tools for stopping binge eating is what I call the Looking Forward Principle. Here’s how it works:
I learned this lesson the hard way. Once, while trying to get lean for an event, I restricted myself to tuna and green beans. When the Girl Scouts showed up selling cookie dough, I resisted at first—but eventually caved and ate half the tub. The problem wasn’t the cookie dough; it was the restrictive mindset. If I had planned for a treat, I wouldn’t have felt so deprived.
Ready to take control of your self-talk? Here’s a step-by-step guide:
Recognize when your brain is trying to protect you by keeping you “safe” in old habits. For example, if you’re thinking, “I can’t resist this food,” remind yourself: “This is just my brain trying to avoid discomfort. I’m stronger than this urge.”
When your inner voice says, “You’ll never stop binge eating,” respond with, “I’m learning new ways to cope, and I’m getting better every day.”
Plan ahead for moments of indulgence or joy. Knowing it’s part of your plan takes away the guilt and replaces it with control.
Replace negative self-talk with empowering statements. For example:
Instead of: “I’m so weak for giving in.”
Try: “I’m human, and I’m learning. I’ll make a better choice next time.”
Stopping binge eating starts with changing the way you talk to yourself. By becoming aware of your internal dialogue, challenging negative thoughts, and replacing them with empowering ones, you can take control of your actions and build a healthier relationship with food.
Remember, it’s not about being perfect—it’s about progress. Start small, be kind to yourself, and celebrate every step forward. You have the power to rewrite your story and break free from the binge cycle.
Sometimes, you need more than just a plan—you need the right environment to focus, grow, and thrive. That’s where my Fitness Retreat comes in.
At Fitness Retreat, you’ll find a supportive, distraction-free space designed to help you reframe your mindset, take control of your internal dialogue, and achieve your goals. Whether you’re struggling with binge eating, emotional eating, or just need a reset, our retreat offers the tools, guidance, and community you need to succeed.
