5 Strategies to Help You Stop Binge Eating
Binge eating can feel like an uninvited guest at a party - showing up unexpectedly and difficult to send away. If you’re struggling with binge eating, you’re not alone and probably want to know how to stop binge eating with balance and bite. Many people find themselves in this challenging cycle, often feeling isolated and out of control. But the good news is there are strategies that can help you regain control and reduce binge eating behaviours.
Let’s explore five effective strategies that can support you in this journey.
What is binge eating?
Binge eating disorder (BED) is the most common eating disorder in the United States, characterized by recurrent episodes of eating large quantities of food, often quickly and to the point of discomfort. It's usually accompanied by a feeling of loss of control and significant distress. Episodes of binge eating are not followed by purging, excessive exercise, or fasting, making it different from other eating disorders like bulimia nervosa. Understanding this can be the first step towards recovery.
1. Understand Your Triggers
One of the most crucial steps in managing binge eating is identifying what triggers your urges. Triggers can be emotional (like feeling stressed or lonely), situational (such as being at a party or after a restrictive diet), or even tied to specific times of the day. Start by keeping a food and mood diary. Log not only what and when you eat but also how you feel before and after eating. This can help you identify patterns and situations that prompt your binge episodes. Understanding your triggers is the first step toward managing them.
2. Develop a Regular Eating Schedule
Irregular eating habits can contribute to binge eating. When you skip meals or wait too long between meals, your body may respond with increased hunger and cravings, which can lead to overeating. To combat this, try establishing a regular eating schedule. Aim to eat balanced meals and snacks every three to four hours. This can help keep your blood sugar levels stable and reduce the urge to binge. Remember, regular doesn’t mean rigid; allow yourself flexibility to adjust based on your day-to-day activities and hunger cues.
3. Practice Mindful Eating
Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. It encourages you to notice the colors, smells, textures, and flavors of your food, as well as the thoughts and feelings that arise while eating. By eating mindfully, you can better recognize when you're physically full and reduce the likelihood of mindless overeating. To practice, start by eating slowly without distractions like TV or smartphones. Check-in with your hunger and satiety levels during meals, and stop eating when you feel just comfortably full.
4. Build Emotional Resilience
For many, binge eating is not about food—it’s about coping with emotional distress. Building skills in emotional resilience can help you deal with stress, anxiety, and depression in healthier ways. Techniques such as deep breathing, meditation, or yoga can help manage stress levels. Additionally, finding alternative activities that you enjoy and that can distract or soothe you during times of emotional turmoil (like reading, taking a walk, or having a bath) can also prevent binge episodes. Therapy or counselling can be particularly beneficial in exploring emotional triggers and developing more effective coping mechanisms.
5. Foster Self-Compassion
Last but not least, practice self-compassion. Beating yourself up after a binge can fuel feelings of shame and lead to a cycle of more binge eating. Instead, try to treat yourself with kindness and understanding. Recognize that recovery is a journey with ups and downs. Celebrate small victories along the way and learn from the setbacks without harsh judgment. Self-compassion isn’t about letting yourself off the hook but about acknowledging that perfection isn’t achievable or necessary for progress.
Bonus Tip: Seek Professional Help
While the above strategies are helpful, sometimes they might not be enough on their own, especially if your binge eating is severe or has been a long-term challenge. Don’t hesitate to seek help from a healthcare professional like a therapist or an Balance and bite eating disorder dietitian. They can provide tailored advice and therapy options such as Cognitive Behavioral Therapy (CBT), which has been shown to be effective for eating disorders, including binge eating.
