How to Stop Binge Eating Once and For All [7 Effective Tips]

If you’re the type of person who struggles with binge eating, it may be time to reevaluate your relationship with food.

Because binging can be a dangerous habit. But it can also be managed with the right approach. Don’t go it alone; hopefully these 7 tips will help you get started!

  1. • Find out what triggers your binges. Is it TV? Stress? A certain food group? Figure out what sets that binge off so you can do something to change it.
  2. • Make a plan for what you want to eat and when. If you’re just going to have a snack, try not to eat more than you need. If you’re going to eat a full meal, don’t decide to have a bigger one at the end of the day.
  3. • Break out of the cycle. If one binge leads to another, it’s important to break that cycle and stop the pattern. If you notice a binge coming on, distract yourself with something else—a walk around town or call a friend on the phone.
  4. • Record what you eat and when you eat in a food diary. This is NOT a weight loss tool, but can be helpful to see your habits and patterns that lead to binging. Once you know what triggers your binge, it will be easier to find alternative ways of dealing with those feelings.
  5. • Don’t skip meals—even if you don’t think you’re hungry. Skipping meals is often what triggers binge eating, and many people don’t realize that until it’s too late. If you do have to skip dinner, try having a healthy snack before bedtime.
  6. • Exercise. Exercise is a simple way to boost your mood and energy levels, release pent-up anger or sadness, and deal with feelings of guilt after a binge.
  7. • Keep a food diary (as described above), so you can look back on what you’ve eaten in a week. This will help you see that you can have all of the foods you like in moderation.


If binge eating has become unmanageable, or if it’s affecting your life negatively, talk to your doctor about getting one-on-one help from an eating disorders expert. Remember: Bingeing is not normal or necessary, regardless of what other people may think about it.

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