A healthy relationship with food involves developing eating behaviors that are consistently nourishing. But many of us struggle with episodes of losing control or eating too much food too quickly, also known as binge eating.

While many people overindulge from time to time, repeated episodes of binge eating accompanied by feelings of guilt, shame, and psychological distress are characteristics of Binge Eating Disorder (BED).

Binge Eating Disorder (BED) is one of the most common eating disorders in the United States, affecting nearly 2% of the population worldwide. According to the DSM-5, BED is marked by multiple episodes of three (or more) of the following:

Eating much more quickly than normal
Eating until or even beyond feeling uncomfortably full
Eating large amounts of food even when you are not physically hungry aka compulsive eating
Eating alone, specifically because of embarrassment about the possibility of binging
Experiencing feelings of self-disgust, dissatisfaction with body image, loss of control, sadness, or guilt after overeating

In addition to affecting mental health, repeated binging can lead to serious health problems long-term like diabetes, obesity, heart disease, and gallbladder disease - which is why it's essential to know how to prevent binge eating even before the urge strikes. People with binge eating disorder also tend to struggle with weight gain, which causes many problems in itself (when you’re overweight).

Here are some practical tips to prevent binge eating to use along with regular psychotherapy, nutritional counseling, and medications.

15 Practical Tips To Stop Binge Eating

Practice Mindfulness

Mindfulness practices, like meditating, breathwork, and simply slowing down to be in the moment can help reduce stress and anxiety, improve mental and physical health, decrease chronic pain, and improve sleep and focus. This helps to eliminate some of the factors that contribute to emotional eating and binge eating. It also helps regulate your eating patterns and stops you from binge eating later in the day.

Try to bring mindfulness to your eating habits by listening to your body and recognizing when you are hungry – or not! Practice eating slowly and savor each bite.

Stay Hydrated

A great way to curb the cravings, increase feelings of fullness, and prevent overeating is to stay well hydrated. Studies show that drinking just 500 ml of water before a meal decreases feelings of hunger and results in lower calorie intake.

The amount of water that each person should drink varies based on a number of factors, including physical activity, body composition, and dietary choices. Listen to your body and drink when you feel thirsty – and try adding a glass of water about thirty minutes before a meal. However, don’t drink only when you feel thirst - drink regularly so you can avoid feeling thirsty alltogether. Staying hydrated is crucial for your health long-term.

Include more fiber in your diet

Want to feel fuller longer? Add more fiber to your meal. Dietary fiber, found in fruits, vegetables, legumes, and whole grains, moves slowly through your digestive tract and keeps you feeling full! Fiber can reduce your appetite and curtail the cravings that lead to binge eating. Because of this, increasing fiber in your diet is a great tactic for managing weight loss too, which is why a high-fiber diet is also recommended if you want to fight weight gain. Try Frozen Raspberries & Yogurt for a delicious high-fiber treat!

Try eating fiber-rich foods at every meal to increase feelings of fullness! People with binge eating disorder often eat even when they’re not hungry, but starting to feel full more often will likely help.

Include more protein-rich foods in your diet

High protein foods also keep you feeling full. In addition, some studies show that people who stick to high protein diets have an enhanced metabolism and suppressed appetite.

Feel hungry? Grab a high protein snack like a hard boiled egg or a handful of nuts to keep cravings at bay.

Resist boredom

For many people, boredom is a trigger for binge eating. So come up with a list of engaging activities to combat boredom. Some great ways to distract yourself are going for a walk, taking a bubble bath, calling a loved one, reading a book – or picking up a new hobby like knitting or painting.

When you’re engaged in an enjoyable activity, you’re much less likely to focus on food!

Try yoga

Yoga is a mindfulness practice that includes the mind and the body through meditation, breathing exercises, physical activity, and various poses. Like other mindfulness techniques, yoga also decreases stress and anxiety among people who practice this technique regularly. And people who practice yoga may have healthier eating behaviors as well!

If you want to engage with other people, try out a yoga class at a nearby gym, studio or shala. Or you can roll out your mat at home with an online class or video. Your mind and body will thank you.

Eat breakfast every day

Some people think that skipping meals, like breakfast, can reduce their overall food intake. But did you know that eating breakfast early in the day can reduce overeating well into the evening? Healthy eating behaviors are strengthened by consistency, and you can start your day right with a regular meal. Add a little protein and fiber to that breakfast for bonus points!

Say hello to breakfast, and you’ll be feeling full all day long!

Clean out the kitchen

Cleaning out the kitchen is a great way to promote healthy eating. Begin by removing low-quality foods like chips, candy, and other processed items from your pantry, and stock up on healthier alternatives, like fresh fruits, vegetables, and protein-rich foods.

And while you’re at it, go ahead and spruce up your kitchen with a good scrub and tidying up. Having a clean space to prepare meals makes spending time in the kitchen more pleasurable and can improve your relationship with food.

And when you have such beautiful, high-quality foods ready, it will be much easier to resist the urge to binge eat.

Plan your meals

Planning your meals ahead of time helps to ensure that you have healthy, high-quality foods at the ready. Working with a meal plan is not only about determining what and how much you will eat – it’s also creating a schedule of when you will eat, so you don’t reach for the junk food every time you feel hungry.

Here’s a 1-week meal plan to get you started.

By creating a meal plan and measuring out specific portions, you’re less likely to trigger binge eating episodes and are far more likely to stick to a healthy and nutritious plan.

Getting enough rest and sleep

We’ve known for a long time that getting enough quality rest is essential for our health and well-being. But did you know that getting fewer than 8 hours of sleep is associated with higher hormones associated with hunger and is also correlated to higher body weight?

Practice healthy sleep habits and try to get at least 8 hours of rest to keep your appetite in check.

Don’t skip meals

Sticking to a regular eating schedule and regular eating pattern is one of the most effective ways to prevent binge eating episodes. Skipping meals can increase stress hormones, contribute to cravings, and lead to bouts of overeating. It can also lead to binge eating later in the day.

As tempting as it may be to skip a meal here and there to try to lose weight, a regular eating schedule is far more effective at keeping food intake in check.

Move your body every day

Decrease cortisol levels and jumpstart healthy habits by adding regular exercise to your routine. Some studies show that engaging in regular physical activity, like running, swimming, and biking, can relieve stress and reduce the risk of binge eating. While this isn’t the most known treatment for binge eating, moving your body is definitely important.

Get moving to feel good and promote a healthy relationship to food!

Know your trigger foods and remove temptations

We know that binge eating can be a response to emotional triggers like anxiety or fear – but binge eating can also be triggered by specific foods. Notice what foods are likely to trigger a binge eating episode, and make sure that you don’t have access to those foods at home (or work, if possible).

You can replace your trigger foods with great-tasting, healthy alternatives. You can fight compulsive eating by simple being aware of your triggers.

Keep a food journal

Some people find it helpful to keep a daily journal to track your food and mood. Write down not only what you eat throughout the day but also how you feel. People who have stopped binge eating have made behavioral changes in response to their relationship with emotions and food. And journaling will help you gain more insights into your relationship with emotional eating. Don’t want to carry around a bulky diary? Try using a journaling app on your phone instead!

Keeping a daily food journal can help you identify emotional and food triggers - and help you to make mindful choices throughout the day.

Know when to seek professional help

Remember that these tips are not substitutes for regular psychotherapy, nutritional counseling, and medications. While these strategies can be helpful for occasional bouts of overeating, some people find that they need professional support to overcome disordered eating.

Cognitive Behavioral Therapy, one of the most effective forms of therapy for eating disorders, is a specific, goal-oriented therapeutic approach that explores the interactions between thoughts, feelings, and behaviors. If you suspect that you or a loved one has an eating disorder, please speak to an eating disorder specialist for medical advice diagnosis or medically reviewed treatment.

If you or a loved one are struggling with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.