January Dieting Makes Binge Eating Worse (What to Do Instead)

It’s January. The gym is packed and your social media feed is full of “New Year, New You” challenges. Everywhere you look, someone is talking about the diet they’re starting.

Maybe you’ve even picked one yourself? Something that promises that this time will be different.

But if you struggle with binge eating, overeating, or constant food guilt, January dieting often does the opposite of what it promises. Instead of helping you feel calm and in control around food, it usually makes things worse.

For many years, January felt like my reset button. I’d throw out the leftover chocolates and biscuits, I’d set strict food rules and I’d tell myself I just needed more discipline.

And by February, I’d find myself standing in the kitchen late at night, eating in a way that felt completely out of control. Then came the shame, the self-criticism, and the feeling that I had failed again.

Everything changed when I learned what dieting was actually doing to my brain and body. Once I understood that, the cycle finally made sense - and more importantly, it became possible to break it.

Why dieting in January fuels binge eating

Dieting has real biological and emotional effects, especially if you already have a complicated relationship with food.

1. Restriction triggers the binge–restrict cycle

When you label foods as “bad” or off-limits, your brain doesn’t hear “health goal”, it hears “scarcity”. Your body is wired for survival. When it senses restriction, it pushes you towards high-energy food. Cravings get louder and thoughts about food become more intense. In fact, research shows that people who restrict food are far more likely to binge eat. Also - restriction disrupts hunger and fullness signals, making you more likely to overeat, when you finally eat.

2. Dieting stresses the body

Moving between restriction and bingeing puts your body under strain. You might notice bloating, stomach pain, reflux, or feeling generally unwell. Longer term, repeated weight cycling is linked with health risks such as blood sugar problems and increased stress on the body. The solution people chase can quietly make your health worse.

3. Poor sleep increases binge urges

Dieting often disrupts sleep - you’re hungry or stressed or guilty after a day’s eating and just can’t get to sleep! When sleep suffers, appetite hormones are affected. You feel hungrier, crave quick energy, and feel less satisfied after eating - all of this makes it even harder to stop binge eating! Dieting in January is often like throwing fuel on a fire for anyone already struggling with food.

What to do instead of dieting in January

If you’re used to dieting, the idea of not starting one can feel scary. Many women worry that without rules, everything will spiral. The alternative isn’t giving up, it’s choosing a calmer, more sustainable approach with food.

Here’s where to start…

Build regular, balanced eating

This is the foundation - you want to aim to eat every three to four hours. Regular meals and snacks help your body feel safe, your blood sugar stabilises and it becomes easier to hear your hunger. This all means that your binge urges lose intensity.

Prioritise sleep

Sleep should be a priority! A steady bedtime, a wind-down routine, and protecting rest where possible can reduce cravings and improve emotional regulation. This alone can make a noticeable difference to binge eating.

Add rather than subtract

Instead of focusing on what to cut out, focus on what to add. More fibre-rich foods like vegetables, fruit, whole grains, beans, nuts, and seeds help with fullness and steady energy. When meals feel nourishing and satisfying, the urge to binge often eases naturally.

Move for stress relief, not punishment

Exercise doesn’t need to be a way to control food. Choose movement that feels supportive. A walk, stretching, dancing, or gentle yoga all count. When movement helps with stress and makes you feel good, it becomes something you want to return to.

Practice compassionate eating

Let go of “good” and “bad” food labels, eat mindfully where possible and notice how food feels in your body. And when things don’t go to plan - you have a binge or overeat - please respond with kindness. Use it as a learning event and ask yourself: what can I learn from this, was I properly nourished? 

A different kind of January

The urge to diet in January usually comes from wanting to feel better. There’s nothing wrong with that. What doesn’t help is the belief that your body needs fixing, or that control is the answer to binge eating.

If this resonated, I share practical, evidence-based support for binge eating recovery on my YouTube channel. You can subscribe there for regular videos on food freedom and feeling in control around food.

If you’d like extra support, you can also download my free guide to help you take the first steps towards stopping binge eating without dieting.

And I’d love to know. What is one small, kind thing you could do for your health this January instead of starting a diet? Let me know below.