5 Tips to Ditch The Diet & Finally Free Yourself From Binge Eating

As if life as a working mama with a little one isn’t hard enough, add in those 10-extra pregnancy pounds, a slowing metabolism, and zero time for exercise and it’s no wonder so many people turn to diets in order to lose weight.  This is why I try to build healthy eating and exercise into my daily routine as much as possible and try to share helpful health and wellness tips with all of you! With that in mind, I am very excited to feature a post from Jessica Bartram a busy mom of two who helps women stop habits they hate, so they can live a life they love on tips to ditch the diet and quit binge eating.

By Jessica Bartram

Five years ago if someone would have told me there would come a time when I stopped dieting, I would have laughed in their face. After I laughed, I probably would have cried. For a long time I didn’t realize that diets are terrible. I defined myself by the number on the scale, or the incredible amount of willpower I had to be able to pass up a brownie.

The truth is, diets make us feel like crazy people around food. Suddenly, all the food we ‘can’t’ have is instantly appealing. We end up caving in to the cravings and binge eating every carbohydrate left in the house. Diets aren’t sustainable long term which is why many women find themselves eating pints of ice cream at 9pm. For myself, and many of my clients, dieting is the cause of binge eating. Often times when we diet, we end up thinking about food all day and then end up going crazy at night; tearing through food like wild boars. We find ourselves yoyo-ing between diet, binge, diet and binge.

Wouldn’t it be nice to stop binge eating and eat only when your body is physically hungry? I discovered an immeasurable amount of freedom when I stopped dieting. I started to notice physical hunger cues and overcame binge and emotional eating. I was able to finally lose those last ten pounds and let go of the control food had over me. Must importantly, I felt relief from obsessing about food constantly.

I know it can be super scary to ditch the diet mentality; especially if you’ve been dieting for what seems like an eternity. I’ve outlined 5 steps to guide you through the process. Follow these steps and you’ll be able to overcome the dieters mentality and achieve your health and emotional goals.

Step 1: Accept that dieting has never provided you any long term benefit. Sure, you’ve lost some weight after crazy diets, but you’ve probably always gained it right back.

Step 2: Let go of the separation between good or bad foods. Food is just food. Obviously some foods will make you feel bad physically, but it doesn’t mean they are bad and forbidden foods. It simply means if you eat a bunch of them, you won’t feel good.

Step 3: Eat what you want to eat, when you’re physically hungry! If you despise salads – stop eating them! If you love chocolate, allow yourself to enjoy it. This isn’t a green light to eat everything in sight. It simply means there are no foods that you are forbidden from eating (because remember, when we don’t allow ourselves to have certain foods – we crave them more).

Step 4: Be mindful of the food you eat. Mindfulness is key when it comes to successfully letting go of the diet mentality. Mindfulness is a fancy word for being present and aware of what you are eating. Being mindful eliminates a lot of comfort eating, which is a major contributor to weight gain.

Step 5: Breathe and let go of guilt. Forgive yourself if you go on a binge eating rampage. There is nothing worse than letting guilt seep in and ruining what was otherwise a beautiful day. Beating the cycle of dieting and binging is a process, not a sprint.

Once you kick dieting to the curb, you’ll be on your way to food freedom. For more tips, check out my free guide to break up with binge eating.

If you liked this post check out Tips to Manage Sugar Cravings During the Holidays and Working Out with Your Baby: Five TIps to Keep Fit

Jessica Bertram_Guest-post-babycastanonboard.comBIO:

Jessica Bartram is a multi-passionate entrepreneur obsessed with helping women live a life they love. She guides women through the process of breaking bad habits at JessicaBartram.com and is co-founder of EmeryCollection.com, a clothing boutique that showcase the beauty of each woman. She helps kids recoup and relax at KidsWhoMeditate.com. Jessica is a mom of two and a military spouse. She spends her free time enjoying new meals and outdoor adventures with her family.

Follow Jessica on Instagram and check out her blog or FREE GUIDE to breaking up with Binge Eating for more information.

Wouldn’t it be nice to stop binge eating and eat only when your body is physically hungry? Tips to quit the diet and stop binge eating.
Wouldn’t it be nice to stop binge eating and eat only when your body is physically hungry? Tips to quit the diet and stop binge eating.



About Melissa

Hi, I’m Melissa! I am a mama to my baby Aiden Milo (born November 2015), and a police wife to my husband Dan. I started this blog because, after having Aiden, I quickly learned that exhaustion and baby brain causes you to forget some of the er-lovely (sometimes horrible and sometimes wonderful) details related to the first several months of raising a baby. Considering we may have more kids in the future, I want to document everything we do, so we remember what worked the first time around, and hopefully help other first time mamas along the way!
  • Madison – mrsmadisonweaver.com

    Love this! I have been “dieting” all my life, and it has never worked. Right now I’m just focusing on eating in moderation and exercising. I feel great!

    • Melissa

      That’s wonderful Madison! I am so glad to hear you have found an approach that works for you. Exercise is an important component to all of this!

  • totally agree, if you give up what you love, you will just want it more!

    • Melissa

      Yes! It’s such a vicious cycle!

  • great tips! Dieting never works, I agree you have to find something that works forever!

    • Melissa

      Thank you Lauren! Jessica definitely knows her stuff!

  • Eating the things that make me feel best has always been the way to go for me! Counting calories and things like that just never worked for me, and I hated forcing myself to eat something I didn’t like. Thanks for sharing! <3

    • Melissa

      I take this approach too Savannah. I try to eat the things I love that aren’t so healthy in moderation!

  • Ashley Johns

    Great tips! I’m always up and down with diet.

    • Melissa

      It can be such a vicious cycle Ashley!

  • I have always had a bad relationship with food, I had anorexia for years, so it’s hard for me to really let go of my guilt and relationship with food. But I will keep trying and keep being mindful, hoping that one day I will have a good relationship with food.

    • Melissa

      Thank you for sharing! That must have been such a hard thing to go to and I am sure your relationship with food is very complicated. Hopefully taking things one day at a time and celebrating the small victories will help!

  • McKinzie @Moms Make Cents

    I have been so bad at this lately. I’ve been using food as my reward for far too long. Time to find a new incentive!

    • Melissa

      Oh yes. That is a problem I used to have too!

  • I can’t remember when I realized that dieting was not sustainable. I still do pick up pounds here and there and have to get myself back on track with portion control and mindful eating.

  • Tineke F

    Great tips! Thanks for linking up, have shared 🙂