How to Stop a Food Binge

If you find yourself frequently eating until you are uncomfortably full or eating large amounts of food even when you are not hungry you may have a binge eating problem. Binge eating is characterized by frequently consuming unusually large amounts of food. It is different than occasionally overeating in that binge eating is a regular occurrence. While binging can you leave you feeling as if you lack control there are a few techniques you can do to manage your eating. (source 3 p. 1)

Instructions

• 1

  Take note of the circumstances that trigger your desire to binge. Express how you are feeling or what you were doing when you felt the urge to overeat by keeping a journal.

• 2

  Find other ways to cope with your binge triggers. Call a friend if you realize your binging is triggered by boredom. Find a social activity to engage in if you determine that your binging is triggered by loneliness. Plan possible solutions ahead of time for situations you believe may trigger binging.

• 3

  Try to eat as soon as you feel hungry. Avoid going long periods without eating as this can cause you to binge when you finally do eat. Keep healthy snacks at hand for times when you cannot immediately eat a meal. Avoid dieting as this can trigger binging. Eat breakfast every morning as this makes you less likely to overeat throughout the day.

• 4

  Focus on the food you are eating. Remove other distractions such as television, reading or work. Eat slowly to allow yourself to enjoy the meal. Savor the flavors, texture and smell of the food.

• 5

  Avoid making foods easily accessible if they trigger your binge eating. Rid your home, office and car of these items.

• 6

  Manage cravings by allowing yourself small indulgences. Purchase only a small amount of the food you are craving and eat it. Immediately give the remainder away or discard it if you do not have the option of purchasing a smaller portion.

• 7

  Ask friends and family to help you overcome your urges by offering a listening ear or encouragement. Seek out a support group for binge eaters or a person with whom you can relate and express your feelings about your eating. Seek professional help for your binge eating such as a physician, therapist or nutritionist.