Making Sense of Cravings and Binge Eating on Your Healing Journey
I want to share a little bit about the challenges many of us face when trying to become intuitive eaters. If you’ve ever felt like your brain is constantly craving sweets or worried that you can’t stop eating once you start, you’re not alone. I’ve been there too, and I know how overwhelming it can feel. But here’s the thing—those moments aren’t setbacks; they’re part of the journey. And each step you take, even the tough ones, is bringing you closer to a more peaceful relationship with food.
Listening to Your Body, Even When It Feels Hard
When you’re working on intuitive eating, one of the biggest challenges can be figuring out how to truly listen to your body. It’s especially tough when your brain seems to be shouting for sweets, and you worry that you’ll end up bingeing. I want to remind you that these cravings don’t make you “bad” or “weak.” They’re signals from your body, and with time and practice, you can learn to interpret them with kindness and understanding.
Sometimes, those intense cravings for sweets come from emotional needs rather than physical hunger. Maybe you’re stressed, anxious, or just in need of some comfort, and your brain is seeking that quick fix. Other times, your body might genuinely need energy, and sweets offer a fast source. By slowing down and checking in with yourself before you eat, you can start to differentiate between true hunger and emotional cravings. And remember, it’s okay to eat sweets! Giving yourself permission to enjoy them without guilt can actually help reduce the urge to binge. (Click here to read about Principle #3 - Make Peace with Food)
The Science Behind Hunger and Fullness
Understanding the science behind your body’s hunger and fullness signals can be really empowering. Two key hormones play a big role here: leptin and ghrelin. Leptin, often called the “satiety hormone,” is produced by your fat cells and tells your brain when you’ve had enough to eat. When everything is working well, leptin helps you feel full and satisfied. But sometimes, especially with chronic dieting or stress, your brain might not respond to leptin as it should, making it harder to feel full.
On the other hand, ghrelin, known as the “hunger hormone,” is produced in your stomach and tells your brain when it’s time to eat. Ghrelin levels naturally rise before meals, signaling hunger, and then fall after you eat. But factors like poor sleep or stress can increase ghrelin, making you feel hungrier and more prone to cravings.
Balancing these hormones is key to listening to your body. Regular, balanced meals can help keep leptin and ghrelin in check, so you’re not battling intense hunger or cravings. Getting enough sleep and managing stress are also crucial, as they both play a big role in how these hormones function.
Embracing the Process with Kindness
Intuitive eating is a process, and like any journey, it comes with its ups and downs. There will be days when it feels easier, and days when it’s a struggle. And that’s okay. Each time you pause to listen to your body, whether you eat the sweets or not, you’re making progress. You’re learning to trust yourself, which is a huge accomplishment.
If you find yourself binging or eating more sweets than you intended, try to meet the situation with curiosity instead of self-judgment. Ask yourself what might have been going on emotionally — were you feeling tired, stressed, or just very hungry? Keeping a journal to note your feelings and emotions can be a useful tool for reflection later on. Use these moments as opportunities to learn, rather than reasons to feel guilty. With time and practice, you’ll start to develop a clearer understanding of what your body truly needs, making it easier to respond in a balanced way.
Moving Forward with Compassion
As you continue on this journey, I want to encourage you to be gentle with yourself. There’s no right or wrong way to do this — only what feels right for you in the moment. Celebrate the small victories, like noticing when you’re truly hungry or choosing to enjoy a sweet treat without guilt. And on the tougher days, remember that it’s okay to struggle. We all do. What matters is that you’re showing up for yourself, learning, and growing.
