Restrictive dieting is harmful and can lead to binge eating; therefore, a big part of my approach to recovery is encouraging people to eat adequately and make sure the body is getting plenty of nourishment (and not in a calorie-deprived state).

I find that binge eaters usually understand the reasons behind the advice to avoid dieting, but they are often hesitant to implement the advice. They are wary because they’ve been taught that dieting is the only way they will ever lose weight. Even when binge eaters do start letting go of food restriction, and start feeling the positive effects of that, and notice a decrease in cravings and an increased ability to avoid binges, they still worry whether or not they are on the right track, because they have an underlying belief that dieting is the only thing that will take extra weight off. Even if they let go of the binge eating habit completely, and feel the amazing freedom that comes along with recovery, they still may have this question:  So, how do I lose weight?

There are some in the eating disorder recovery space who seem to ignore the question and encourage binge eaters to simply accept their body as it is, and let go of any desire to lose weight. That advice certainly has value when it comes to accepting the normal, healthy weight that your body is naturally meant to be; however, the reality is that binge eaters are often well over the weight that’s best for their unique body.

Weight regulation has countless factors, and I don’t claim to be an expert on the topic. But, I have done a lot of research into weight issues, and I’ve heard the experiences of so many women and men dealing with weight concerns during and after their struggle with binge eating. I’ve written about this topic in my books and blog, and I’ve talked about it on my podcast as well. There is also ample information and advice about successfully managing weight issues in my course.

What I want to do here in this post is share several resources with you, to help you navigate your own journey to a healthy and natural weight for your body. Below, I’ve linked to the blog posts and podcast episodes in which I’ve discussed weight. I’m hoping this post can serve as a helpful guide to any binge eater (or former binge eater) who is grappling with the question of how to lose weight.

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Are You Hoping to Lose Weight After Binge Eating Recovery?
This 2012 post was the first time I thoroughly addressed weight on my blog after publishing Brain over Binge. It’s a detailed discussion, but the basic premise is that it’s best to wait until after recovery to address weight concerns; and if you do, you need to proceed in a healthy and non-restrictive way.

What if Stopping Binge Eating Means Possible Weight Gain?
This is another thorough post that discusses weight from a different angle. Even if you aren’t someone who gains weight during recovery, I think you will find some of the ideas helpful.

What are Your Motivations for Dieting?
If you are someone who has trouble letting go of dieting, this post can give you a new perspective and help you realize that you don’t benefit from dieting.

Podcast Episode 12:  Dismissing Urges to Binge is Not a Dieting Strategy
The Brain over Binge approach is not a weight-loss method, and I think it’s important for anyone who uses my approach to understand that.

Podcast Episode 18:  Don’t Let Food and Weight Talk Get You off Track
Part of dealing with weight issues is dealing with others who are talking about weight issues, and this podcast episode gives you some ideas on how to do that.

Podcast Episode 41: Why Can Other People Eat Healthy and Lose Weight?
Just like the episode above, this discussion helps you navigate the often dieting-obsessed culture.  Staying binge-free requires not getting sucked back into the world of dieting, even if you see someone else “successfully” losing weight.

Podcast Episode 53:  What Can Hold You Back in Binge Eating Recovery, Part 2:  Weight Obsession
I loved this discussion with Katherine Thomson, Ph.D., about how weight obsession affects recovery, and how to have a healthier outlook on weight.

Podcast Episode 68: Understand and Overcome Intrusive Food and Weight Thoughts (Interview with Dr. Amy Johnson)
This episode will help you see that your thoughts about weight create discomfort, but you can learn to respond to these thoughts in a new way.

Podcast Episode 71: When Weight Holds You Back: Reaching Your Own Healthy Size (Interview with Heather Robertson of Half Size Me)
Heather shared her experience with overcoming binge eating and a long-standing struggle with weight. I hope this show will help you see that restrictive dieting isn’t the solution.

Podcast Episode 131: Ozempic and Eating Disorders with Robyn Goldberg RDN, CEDS-C. I talked to Robyn Goldberg, CEDS-C, RDN about semaglutide weight loss medications like Ozempic and Wegovy and the risks they present to people who struggle with binge eating and other eating disorders. The episode will help you gain a better understanding so that you aren’t swayed by media messages saying these weight loss medications are a magic cure, and so that you can informed decisions with your doctor.

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I hope you’ll find the answers you need in what I’ve shared. If you want to dive deeper, know that I discuss weight and dieting extensively in The Brain over Binge Recovery Guide and even more in the Brain over Binge Course (only $18.99 per month).

You can also get personalized support in overcoming binge eating and weight issues with one-on-one coaching or group coaching.