15 Helpful Tips to Overcome Binge Eating

Here are 15 tips to help overcome binge eating.

1. Studies show that fasting may be associated with increased cravings and overeating. Focus on eating healthy foods instead of dieting or cutting out certain foods completely.

2. Adhering to a regular eating pattern can reduce the risk of overeating and may be associated with lower levels of ghrelin and fasting blood sugar.

3. Practicing mindfulness can help you recognize when you’re no longer hungry, which can improve your eating behaviors and reduce the incidence of binge eating.

4. Drinking more water can keep you feeling full to decrease calorie intake and prevent binge eating.

5. Yoga can help prevent binge eating and may reduce common triggers like stress, depression, and anxiety.

6. Fiber can help keep you feeling full to reduce calorie intake and feelings of hunger.

7. Removing unhealthy foods from your kitchen and stocking up on healthy alternatives can improve diet quality and make it harder to binge eat.

8. Studies show that exercising can reduce the risk of binge eating and decrease stress levels.

9. Eating a fiber- and protein-rich breakfast can prevent cravings and keep you satisfied throughout the morning.

10. BED may be linked to increased symptoms of insomnia. Sleep deprivation has been shown to alter the levels of hormones that affect hunger and appetite.

11. Keeping a food and mood journal that tracks what you eat and how you feel can be an effective tool. It can help identify potential emotional and food triggers and promote healthier eating habits.

12. A good social support system may be linked to decreased binge eating and stress.

13. Increasing your protein intake has been shown to decrease calorie intake, enhance feelings of fullness, and increase levels of GLP-1, a hormone that can help suppress appetite.

14. Meal planning makes it easier to stick to a regular eating pattern, which has been linked to a decreased frequency of binge eating.

15. Cognitive behavioral therapy is considered an effective treatment method for binge eating. Other types of therapy and certain medications can also be used.

next story

10 Ways to Get Back on Track After a Binge