Stop Binge Eating and Regain Control of Your Eating Habits

                                                                               

If you have binge eating disorder, you don’t have to rely on your willpower to regain control of your eating habits. You need practical tools to help you respond differently when the urge strikes. Small, consistent steps will help you break the cycle and create a sense of empowerment around your eating habits. 

When the urge to binge is building, it can feel overwhelming and urgent, like you have no choice but to give in. The first step is to pause and reflect. Take a few deep breaths and acknowledge what you’re feeling. Often, this simple act of pausing can weaken the intensity of the urge. 

The next thing is to pay attention to being mindful when eating. Slow down when you eat and pay attention to the flavours and textures of the meal as well as how your body feels.

Eating without distractions like your phone or TV will help you stay present and connected to the experience. Mindfulness makes it easy to be aware when you’re satisfied. This reduces the likelihood of overeating.

The next step is to focus on eating regularly and consistently throughout the day. Many binge episodes are triggered by excessive hunger after skipping meals or eating too little. When you take balanced meals and snacks, you’re less likely to reach a point where you feel out of control around food.    

If you are eating to cope with stress, boredom, or sadness, replace food with healthier coping strategies. Call a friend, take a walk, journal your thoughts, or practice a calming activity like deep breathing or meditation when you get the urge to binge.

While it may not feel as immediately comforting as food, these actions help address the root of your emotions rather than masking them. 

Progress is more important than getting it right all the time. Slipping up doesn’t mean failure. It is just part of the journey. Each time you take steps to pause, nourish your body, or manage your emotions in a healthier way, you’re building a stronger foundation for long-term change.

If you would like a more comprehensive guide on how to carry out these steps, obtain a copy of the downloadable eBook titled ‘A Step-by-Step Approach to Combating Binge Eating’. Click here to obtain a copy.