Breaking the Habit of Binge Eating- 5 days challenge

The people who conquer binge eating aren’t special or lucky.

They don’t have the “secret” answer.

They believe in themselves & their ability to conquer binge eating.

They show up for themselves & their relationship with food everyday.

They are willing to put in the work & take action everyday to become less impulsive with food & no longer allow food to control them.

YOU are a person who will conquer binge eating & it’s actually so much closer than you think.

BUT you do need to master a few key things:
-Getting rid of your binge urges so you can have 1 or 2 cookies without feeling this pull to finish off the entire box
-Rewiring your thoughts around food so you no stress about calories or avoid social events because of the food
-Trusting your intuition to eat what your body is craving without overthinking or throwing your health out the window
-Making peace with all trigger foods so you no longer fear foods or have to keep them out of the house in order to feel in control

I went from feeling extremely out of control with food bingeing on oreos & secretly eating when I had every opportunity to be home alone in 2018 to fully trusting myself to enjoy all of my favourite foods guilt free, knowing exactly how much I need to eat without weighing my food & being home alone without any thought to binge on anything sweet.

Inside Break the Habit of binge eating 5 day challenge, I’m going to show you exactly what it takes to get here.

This is a FREE 5 day challenge.

Here’s how the challenge works:

Day 1: Break Free from the Urge to Binge

Binge urges aren’t about willpower — they’re neurological patterns. Today’s focus is to pausewhen an urge hits.

Binge urges can feel overwhelming, but they’re often triggered by emotions like stress, boredom, or anxiety — not true hunger.

📝 Today’s Step: When you feel the urge to binge, pause for 5 minutes. Ask yourself:

• What am I feeling right now?

• Am I stressed, tired, or upset?

Pausing helps you interrupt the automatic pattern and gives you space to choose what you truly need.

Day 2: Rewrite Your Food Story

Strict food rules often make you feel out of control — especially when you tell yourself you can’thave something. But breaking free from binge eating isn’t about “eating everything” — it’s about eating in alignment with the person you want to become.

📝 Today’s Step: Write Your Food Story

Take a moment to reflect on your goals:

✨ What are your goals for your body — feeling strong, energized, or confident?

✨ What kind of person do you want to be — calm around food, trusting your body, feeling in control?

Now ask yourself: How does that version of me eat?

Instead of focusing on what you can’t have, think about what genuinely makes you feel good.

➡️ Does your ideal self skip breakfast, or start the day with nourishing foods that boost energy?

➡️ Would your future self mindlessly snack all day, or choose meals that feel balanced and satisfying?

Today’s Challenge: Identify one habit that’s no longer serving you — like skipping meals, emotional eating, or relying too much on processed snacks — and replace it with a healthier choice that supports your goals.

This isn’t about perfection — it’s about creating a way of eating that feels sustainable, empowering, and true to the person you’re becoming.

You’re in control — and that’s powerful.

Day 3: Tune In with Your Body

Your body is always sending you signals — it’s just easy to miss them when you’re stuck in binge cycles.

📝 Today’s Step: At your next meal, pause halfway through and ask yourself:

• Am I still hungry?

• Does this food still taste good?

This simple check-in can help you recognize when you’re satisfied so you can stop eating without feeling deprived.

Day 4: Face Your Trigger Foods

The more you avoid certain foods, the stronger their hold becomes. But facing those foods isn’t about giving yourself permission to eat them all the time — it’s about understanding your relationship with them.

📝 Today’s Step: Choose one food you feel you can’t stop eating — and sit with it.

➡️ Eat it slowly, without distractions.

➡️ Notice the taste, texture, and most importantly — how it makes you feel.

Ask yourself:

• Does this actually taste as good as I imagined?

• Do I feel energized and satisfied — or sluggish and uncomfortable?

• Is this food really adding something positive to my life?

This isn’t about proving you can control yourself — it’s about being honest with yourself. If you notice that a certain food leaves you feeling tired, anxious, or regretful, that’s valuable information.

The real power lies in choosing what serves you best.

Sometimes the harder choice — deciding that a food isn’t worth how it makes you feel — is the most empowering one.

Day 5: Your body often knows exactly what it needs — but trusting those signals takes practice.

If you feel like your cravings are always pulling you toward processed or sugary foods, know this:

It’s not just about willpower — most junk food is designed to be addictive.

Instead of ignoring your cravings, try to understand what your body is really asking for — and find nourishing alternatives that satisfy you and feel good in your body.

📝 Today’s Step: Notice your cravings — and respond with a healthier swap.

➡️ If you’re craving something crunchy — try roasted makhana, spiced chana (chickpeas), or peanut chaat.

➡️ If you’re craving something sweet — try dates stuffed with peanut butter, homemade coconut laddoos, or jaggery-sweetened desserts like gur chikki.

➡️ If you’re craving something comforting — try khichdi with veggies, a warm bowl of poha, or curd rice with a sprinkle of roasted cumin.

The goal isn’t to suppress your cravings — it’s to meet them in a way that feels satisfying andaligns with how you want to feel.

By giving your body what it truly needs, you’ll build trust with your cravings — without feeling like you’re constantly battling them.

This challenge isn’t about perfection —it’s about progress. Each step you take helps you build trust with food and your body.

I’m so excited for you to experience these changes — you’ve got this!

With love,

Vaishi