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How do I stop myself from binge eating?

22 Answers
Last Updated: 08/12/2019 at 7:33am
1 Tip to Feel Better
United Kingdom
Moderated by

Lisa Meighan, MSc Psychology


Hello, I am Lisa and I work in a person-centred approach mixed with cognitive behavioural therapy. I believe we all have the potential to be the best we can be.

Top Rated Answers
December 19th, 2014 6:17am
Binge eating is typically something done for emotional reasons. It may help to examine how eating has helped you deal with painful and difficult emotions in the past. How do you feel when you binge? How do you feel before you binge? When you know what emotions cause you to binge, and what emotions binging creates, you are then enabled to find other coping strategies that might also help address those painful emotions. Healthy coping strategies don't work as well as our maladaptive coping strategies (binging) at the beginning, but over time we get better at using them and can eventually REPLACE, not just end, the binge eating. This is hard work though, and it's likely you may need some professional support to help you get through this.
December 22nd, 2014 6:05am
Binge eating is usually a form of emotional coping. Ask yourself what emotions / stress you are trying to cope. One practical suggestion is to drink a glass of water after you eat a portion of food. This will make your tummy full.
November 22nd, 2014 5:31am
To stop binge eating is a long road, it's best to gradually stop step at a time, for example if you eat 5 bags of crisps (chips if your american) a day then cut down to 4, then to 3, etc etc, patience and realistic goals make a big difference.
December 29th, 2014 9:11pm
What I do is make a certain time that you can and can't eat. Also keep snack foods out of the house or if you do have them don't take the whole bag just take a small bowl of the food out.
November 17th, 2014 5:20pm
well try doing something that is more productive instead of eating read a book try to counter act the feeling when you want to eat.
November 22nd, 2014 8:56pm
It helps not to keep large quantities of junk food around and avoid environments that facilitate binging (this seems rather Captain Obvious, but the more conscious effort and time you exert toward binging behaviors, the more likely it is that your conscious mind will kick in and interrupt the impulsive part of your binging behavior, and the more likely you'll be able to summon the strength to overcome the urge.)
December 6th, 2014 8:20am
Binge eating is something almost everyone struggles with. Stress, negative feelings, and certain events can lead to binge episodes. To break the cycle, you need to know that eating excessive amouts of foods and eating in fast, uncontrolled pattern is a warning sign that your body produces to cope or to avoid facing the real problem. Therefore, if you are experiencing this, you must consider going back to the root of the real problem. You can try keeping a journal in which you write how you feel before, during and after a binge. Read what you write and try to look for warning signs, triggers, and try to take steps to avoid or stope a binge. Try reading, watching TV, going for a walk(most effective), yoga, meditation, maybe take a shower...You can always try to adopt a new mentality that is different from the "all or nothing", a mentality which allows you to be balanced and relaxed when it comes to food. There is a difference between a cupcake and a broccoli. You need both to thrive. It is up to you to know when you need to splurge and when you need to take a step and breathe. Good luck :)
December 8th, 2014 12:38pm
To stop from doing a binge eating i think it would help if you find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.Eat 3 meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
December 26th, 2014 2:53am
I find that I eat when I am stressed or bored. When I am bored it is because I just need to do something so it is helpful to find something to with your hands like twiddle a toy. When I am stressed, it is helpful to work out instead of eat.
January 7th, 2015 2:58pm
Try to focus on another things. Try to eat slowly and healthy. Think about what would happen after the binge.
April 12th, 2015 1:16pm
sometimes it can be helpful to drink water, or eat healthy foods such as carrots or other veggies. it also helps to recognise whether you are emotionally eating or genuinely hungry, as binge eating can often be a comforter. if that is the case, emotional support would help you to stop binge eating.
April 18th, 2015 10:26am
Try eating more often, just small meals regularly. Also if you throw away things that tend to trigger your binges it might help you to stop :)
May 1st, 2015 7:02am
Often people will binge due to boredom. If you happen to fall under this category, it might be best for you to keep busy. Other times, it might be that you seek comfort in eating, which is an indication that there may be an issue that needs to be addressed or worked out. If, however, you have binged for a great deal of time, it may be best to start lowering your food intake slowly, in steps, that way your body can adequately adjust to the change (otherwise you may feel overly tired and very hungry!). And as a sidenote: drink a lot of water to help combat urges -- it will help fill you up.
May 6th, 2015 11:33am
I have fought and continue to fight the binge eating. The one thing that has worked for me is busy, busy busy. Working out, or helping on a home project. The other things are NOT to keep "temptation" food in the house. Instead, keep low calorie filling food like celery, carrots, and such in the house.
May 27th, 2015 3:02pm
When you feel like binging, think about why. Did something happen? Do you feel sad? Angry? Do you have any other hobbies, such as drawing, reading or writing? If so, I suggest you try one of those. They are brilliant for distracting you. Also, maybe try regular exersise, such as running, to help you centre your attention and to stop you worrying too much. I hope this helps :)
July 14th, 2015 7:08pm
I would start by making sure there was either no junk food or little junk food in the house. I'd also make sure there is healthy snacks in the house so when I feel the need to binge, it is much more healthier. I'd also consult a doctor to make sure there wasn't an underlying eating disorder.
September 28th, 2015 2:51am
First of all, don't beat yourself up for it -- you're doing the best you can at every moment. When you have to do it, do it slowly, with awareness -- that will help you to overcome it, despite going against common sense -- really enjoy the food, feel it around your mouth.
October 27th, 2015 7:12pm
This sounds like a difficult issue for you and i wonder what strategies you have used before. Have you been getting medical support?
November 3rd, 2015 5:18pm
In my experience with binge eating, or eating through emotional situations, I have found that there is usually a trigger involved that starts the process. Being introspective and aware of this trigger could help find healthier ways to cope with the situation at hand. Another way to manage this type of behaviour would be to keep only healthy foods around you, so that when these types of situations come up and you respond by eating, you are nourishing your body instead of harming it.
April 5th, 2016 8:22am
Binge eating could be cause by various factors. It could be stress or anything else. If you are binge eating try eating healthy stuff like fruits/high fiber biscuits or even nuts. So that the binge eating your doing gives good effects to your body and health. Also try to find out what is causing the binge eating and deal with it to stop it once and for all.
August 16th, 2016 11:23pm
I think you should eat normal amount but spread it out throughout the day
August 12th, 2019 7:33am
Get up and tell yourself is this really worth it I am I going to do this because it’s going to affect me a long time I’m going to regret doing this so tell yourself I don’t need that food go change into your gym clothes and go for a run you’ll feel a lot better about yourself and if you still don’t grab yourself a fruit and if That doesn’t work ask yourself do I want an apple if the answer is no it’s because you’re not hungry so don’t eat it you’ll feel a lot better about yourself