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8 Simple Strategies to Binge Proof Your Busy Momma Life

nutrition tips and strategies Mar 04, 2024

As a busy mom, it's easy to fall into the trap of binge eating, especially when you're juggling a million tasks and responsibilities.

It can be so easy to forget to eat, or not have the energy to put into making nutritious meals that are actually going to properly fuel you.  

Diet culture also tells us that in order to reach our weight loss goals we need to eat as little as possible.  While paying attention to what you are eating is important, eating a minimal amount of calories during the day can certainly backfire on you at night.  

So many people think they binge because they lack self control or don’t have enough will power.  But the reality is, your body needs food in order to have the energy you need to keep up with your fast paced life.

And if you aren’t feeding your body what it needs, it is going to start craving what it’s not getting enough of which is going to lead to binges.    

However, there are strategies you can adopt to maintain a healthy lifestyle that supports your goals and doesn’t lead to binging!

Here are my top 8 simple strategies to help you avoid those late night binges 

  1. Eat Consistently Throughout the Day

Creating a consistent eating schedule with regular mealtimes and planned snacks throughout the day can make a huge difference. This approach can help avoid going too long without eating, which can lead to extreme hunger and make you more prone to overeating or binging later on. This doesn't mean you need to eat six small meals a day, but rather, find a meal rhythm that works best for you and stick to it.

  1. Avoid Restrictive Diets

Strict diets that eliminate entire food groups or severely restrict calories can trigger feelings of deprivation, leading to binge eating. Instead of these drastic measures, focus on a balanced, sustainable nutrition plan that includes all food groups. Remember, it's perfectly okay to occasionally indulge in your favorite foods! Moderation is key; don't deprive yourself, but don't go overboard either.

  1. Stay Hydrated

Sometimes, feelings of hunger can be mistaken for thirst. Make sure you stay adequately hydrated throughout the day by drinking water regularly. A good rule of thumb is to aim for half your body weight in ounces of water. So, if you weigh 150 pounds, you should be drinking roughly 75 ounces of water a day. Not only will this help with hunger signals, but it also keeps your body functioning optimally.

  1. Get Enough Sleep

Aim for 7-9 hours of restful sleep each night. Lack of sleep can disrupt your hunger hormones and increase cravings, potentially leading to overeating or binging. 

Establishing a regular sleep schedule and practicing good sleep hygiene can significantly impact your overall health and help manage your eating habits.


  1. Practice Mindful Eating

Being mindful during meals and snacks can be a game-changer in your eating habits. This means avoiding screens and multitasking during meal times, which will help you pay more attention to hunger cues, taste, and fullness. Mindful eating not only helps you enjoy your food more, but also enables you to recognize when you're satisfied, thus avoiding eating beyond your body's needs.

  1. Keep Balanced and Nourishing Foods on Hand

Another effective tip to avoid binge eating is to stock your kitchen with wholesome, nutritious foods that you enjoy. Having healthier options available makes it easier to make food choices that support your goals. This proactive approach reduces the temptation to binge on those foods that don't contribute to your overall health.

Oh and speaking of nutritious foods, grab my Busy Mom’s Snack Guide here that’s filled with 25 simple balanced snack ideas that will keep you full and satisfied! 

  1. Address Emotional Eating

Emotional eating can be a major trigger for binge eating. If you find yourself turning to food when you are stressed, try using alternative coping mechanisms. These could include exercise, meditation, journaling, or talking it out with a friend or family member. This strategy can help divert your mind from stress eating and channel your energy into something productive and calming.

  1. Practice Stress Management

Stress is often an inevitable part of our lives, but how we manage it can make a significant difference in our eating habits. Find healthy ways to manage stress. Engage in activities that help you relax and unwind, such as yoga, deep breathing exercises, or spending time outside. A clear and peaceful mind is less likely to fall into the trap of binge eating.

Coming to the realization that I didn't just need more will power. I had to implement these strategies into my day to curb those late night cravings that were a game changer for me on my health and wellness journey.

I truly hope these simple strategies do the same for you!

If you are looking for even more strategies and practical ways to implement them make sure to check out another of my freebies here.

Make sure to come follow me over @NourisehedMomWellness.  I love connecting with other Mommas on a health and wellness journey!