lucy@bingefreeandworthy.com

“How can I help my binge eating recovery this new year?”

Lucy Newport • Jan 09, 2023

Reading time: 6 mins

Many of us look forward to the turning of the new year; the feeling of starting afresh as we get excited about what we want for the year ahead. There comes a feeling of hope as we enter January - “this is the year I’ll sort out my eating and lose weight” we whisper to ourselves. 


I have been there. Plenty of times. And the reality is that January can be a tough month. The fun and festivities of Christmas are over, it’s back to work or studies, we’re trying to save money and some of us are stressed about holiday weight gain. Not to mention it’s cold, dark and wet for those of us in the Northern Hemisphere! A very natural part of us wants to curl up and rest. To restore. 


We’ve even coined the third Monday of January “Blue Monday” as it’s said to be the day when the highest percentage of us feel low. It’s the point where many of our resolutions have been broken and motivation is lacking.

And so this can be an especially challenging month for those who binge eat for two main reasons:

1. Resolutions to lose weight through dieting, clean eating, fasting or “just being good” can keep you stuck in a binge and restrict cycle.

It works like this; you feel insecure about your body so you restrict your food to try to lose weight. Your body's physiological and psychological survival instincts kick in which urge you to eat. When these urges are ignored they build up until you eventually “give in” which results in a big eating blowout; a binge. You then feel bad that you binged, that your dieting efforts were for nothing, so you continue to restrict food and promise yourself that you won’t binge again. 


This is a cycle that can go on and on and on until you do something different to break it (my free mini-course will help you with this). 



2. You are more susceptible to emotional eating and binges


Stress, boredom, loneliness, anxiety and insecurity are all high in January and that can be hard to deal with, especially if you’re a tender-hearted or highly sensitive woman. And if you’ve historically used food to avoid feeling uncomfortable emotions, it’s likely you will now too. 


Even if you’re just feeling a bit low and depleted, food can be a source of comfort and energy. And that’s okay by the way!

A simple “I’m going to stop binge eating” resolution is unlikely to help you here I’m afraid, it’ll take some deeper work to move through and release those underlying thoughts, beliefs and emotions (my free masterclass will take you through a 5-step process). 



I know so far I’ve painted January as an “all doom and gloom” month but I really don’t see it that way. And I actually believe that it can be a month of great healing for your relationships with food and your body. 


Here’s how… 


Go slow and be gentle

Along with the points above, there is so much noise in the world right now. There is diet and exercise messaging everywhere; on social media, in TV adverts, magazines and even in the supermarket. Everyone seems to be telling you that now’s the time to lose weight, to eat light or clean or try Veganuary and exercise more intensely. And that you’ve got to be doing, doing, doing to get the year off to the best start. 

But if you look at the rest of nature, for the most part, it is restoring. And we are as much a part of nature as the oak trees, blackbirds and tulips, we’ve just forgotten. 


Look out at a deciduous tree now (they’re the ones that aren’t “evergreen”); it’s likely silhouetted against the sky, branches bare. Its life has a cyclical rhythm and right now it’s in its rest phase, preparing for the spring ahead.


We have these rhythms within us too, there are times for expansion and other times for contraction. And learning to honour this is such a beautiful practice in how you take care of yourself. I’ve found that when I allow myself to rest into the contractions, to go all in, the expansions are so much stronger and more beautiful. I have more energy, more clarity, more inspiration, and more motivation. Everything feels easier. 

So if you’re craving quiet time and rest over dark early mornings at HIT classes listen to that. If your body wants to eat heavier wintery food rather than salads and smoothies, embrace that and know that it’s not only okay, it’s completely natural!

Let go of what you think you “should'' or “shouldn’t” be doing, and start listening to what you actually need. Also, acknowledge the challenges of January and know that you are doing your best with what you have and what you know. 


Be kind and gentle to yourself always, but especially now. 

Take time to reflect 

I love personal development and focusing on creating the life that I want. And as part of that, I’ve found that we can’t just be fixated on goals all of the time. It doesn’t work. We need space to look back and take stock and the new year is a perfect time. 


For example, if you always seem to be trying to stop binge eating but still regularly do, it can be helpful to pause and look a little deeper at what’s been going on for you. 


I am a big fan of asking questions. That’s mostly what I do as a coach; I ask questions that help my clients have a realisation or see a different way forward for themselves. And we can ask ourselves these kinds of questions that give us deep insights too. 


It’s a practice of reflecting, clarifying and releasing, ready for you to take bigger action in the spring. 

If you feel drawn to inner reflection, here are 10 questions for you. Although most of them might not seem to have anything to do with binge eating, food or your body - trust the process. It all comes back to how you’re relating to yourself. 


This might be a good time to get your journal out but if you don’t get along with long-form writing, answer the questions aloud, noting down any new insights. Just please give yourself time and space to really feel into and answer these questions however you interpret them…


What have I noticed the most over the last year?

What have I not noticed or been avoiding?


Have my values changed? Or are they changing? 


What do I need to forgive myself for?


What parts of myself have I not been accepting or loving?


How can I bring more acceptance and love here?


Who have I been?


Who am I becoming?


What is my greatest resource? How can I protect it?


What are the three most important things for me to remember this year?



I hope this article helps you to approach the new year a little differently, in a way that is truly supportive of you and your binge eating recovery.

If you feel the need for more support in your journey, I’m currently taking on new 1-1 clients. You can learn about my 1-1 coaching here and email lucy@bingefreeandworthy.com to book your free exploration call. 

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