Ep 99- Exactly How to Stop Binge Eating in 2026
January 1, 2026
If you want to make 2026 the year you FINALLY stop binge eating, I’m giving you a step by step plan to hit your food freedom goals.
You’ll learn:
The 2 biggest mistakes people make with New Year goals that keeps you stuck overeating
How to track progress without weighing yourself on a scale
My 5 step process to hit your goal to stop binge eating
Why Dieting and Food Rules Keep You Stuck
Most people who struggle with binge eating already know what to do. You have tried food rules, meal plans, intermittent fasting, more protein, more water, and every tip you could find online. None of those things are bad on their own, but they only focus on your actions.
Binge eating does not start with food. It starts with your thoughts.
That is why so many people say, “I know what to do, I just cannot make myself do it.” The missing piece is mindset. When you change how you think about food, your actions naturally follow.
The First Mistake People Make When Setting New Year Goals
The biggest mistake I see is setting a goal to stop binge eating without looking at the past year. If you do not evaluate what worked, what did not, and why the binge cycle kept repeating, nothing changes.
Most New Year goals are created from shame, urgency, or the feeling that something is wrong with you. That pressure fuels binge eating, not freedom from it.
Instead of rushing into another reset, it is powerful to pause, reflect, and take a high level look at your eating habits from the past year. This creates clarity instead of more self blame.
The Second Mistake That Keeps the Cycle Going
The second mistake is setting goals from a harsh or punishing place. Goals like “I have to stop overeating” or “no more snacking” seem motivating, but your brain does not process the word no.
When you focus on what you want to stop, your brain stays locked on the behavior you are trying to escape.
A better approach is to shift your focus to what you want to create. Feeling calm around food. Listening to hunger and fullness. Feeling confident and in control when you eat. Those goals feel lighter, and that makes them achievable.
The Five Steps to Stop Binge Eating in 2026
Here is the exact framework I teach to help clients break the binge cycle permanently.
Step one: Decide it is possible for you
You do not need perfect belief, but you do need possibility. If part of you believes that this could be different, your brain can start looking for solutions instead of proof that you are stuck.
Step two: Make your goals measurable without using the scale
The scale is not a reliable measure of your relationship with food. Instead, track skills like hunger awareness, binge urges, emotional eating, and body trust. This gives you real data about progress.
Step three: Connect your eating goals to your life
Ask yourself what would change if binge eating was no longer running the show. More energy. Better relationships. Travel without food anxiety. Confidence in your body. These benefits are what keep you motivated.
Step four: Visualize your future self
Visualization gives your brain a blueprint. When you imagine eating calmly, handling cravings, and feeling proud at the end of the day, your brain starts learning that this is safe and possible.
Step five: Write it down and tell someone
Writing your goals and sharing them increases your chances of success dramatically. You can tell a friend, a partner, or even just yourself in your journal. Accountability matters.
Why Mindset Is the Missing Piece
Most approaches to binge eating try to control food. The lasting solution comes from understanding your brain, calming your nervous system, and rewiring how you respond to urges.
When eating feels peaceful, everything else in your life gets easier. Food is something you do multiple times a day. If that relationship is chaotic, it affects everything.
Download the Worksheet
If you want help putting this into action, I created a free progress tracking worksheet to guide you through evaluating your eating habits, setting clear goals, and tracking real progress without the scale.
This worksheet helps you:
Identify your binge eating patterns
Track natural eating skills
Stay accountable week to week
Focus on what actually moves the needle