15 Helpful Tips to Overcome Binge Eating

Binge eating disorder (BED) is considered the most common feeding and eating disorder in the United States.

BED is about more than food, it’s a recognized psychological condition. That means people with the disorder will likely need a treatment plan designed by a medical professional to overcome it.

People who are diagnosed with BED experience episodes of eating unusually large amounts, even when they’re not hungry. After an episode, they may feel a strong sense of guilt or shame.

Regular binge episodes can lead to weight gain, which can contribute to health conditions like diabetes and heart disease.

Fortunately, there are plenty of strategies you can try — both at home and with the help of a professional — to reduce episodes of binge eating.

Here are 15 tips to help overcome binge eating.

1. Ditch the diet

Fad diets can often be very unhealthy, and studies show that overly restrictive eating methods may trigger episodes of binge eating.

For example, one study in 496 adolescent girls found that fasting was associated with a higher risk of binge eating.

Similarly, another study in 103 women noticed that abstaining from certain foods resulted in increased cravings and a higher risk of overeating.

Instead of following diets that focus on cutting out entire food groups or significantly slashing calorie intake to lose weight quickly, focus on making healthy changes.

Eat more whole, unprocessed foods, such as fruits, vegetables, and whole grains, and moderate your intake of treats rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health.

2. Avoid skipping meals

Setting a regular eating schedule and sticking to it is one of the most effective ways to overcome binge eating.

Skipping meals can contribute to cravings and increase the risk of overeating.

One small, 2-month study showed that eating one large meal per day increased levels of blood sugar and the hunger-stimulating hormone ghrelin to a greater extent than eating three meals per day.

Another study in 38 people found that adhering to a regular eating pattern was associated with a decreased frequency of binge eating.

Try setting a regular eating schedule and sticking to it.

3. Practice mindfulness

Mindfulness is a practice that involves listening to your body and paying attention to how you feel at the moment.

This technique can prevent overeating by helping a person learn to recognize when they no longer feel hungry.

One review of 14 studies found that practicing mindfulness meditation decreased the incidence of binge eating and emotional eating.

Another small study showed that combining mindfulness with cognitive behavioral therapy may improve eating behavior and self-awareness.

Try listening to your body to recognize when hunger tapers off. Additionally, try to eat slowly and enjoy food to promote healthy eating behaviors.

4. Stay hydrated

Drinking plenty of water throughout the day is a simple yet effective way to curb cravings and stop overeating.

In fact, studies show that increasing water intake could be linked to decreased hunger and calorie intake.

For example, one study in 24 older adults found that drinking 17 ounces (500 ml) of water before eating a meal decreased the number of calories consumed by 13%, compared with a control group.

Similarly, another study in older adults showed that drinking 13–17 ounces (375–500 ml) of water 30 minutes before a meal significantly decreased hunger and calorie intake while increasing feelings of fullness during the day.

Other studies indicate that drinking more water can boost metabolism and weight loss.

The amount of water each person should drink daily depends on various factors. Thus, it’s best to listen to your body and drink when you feel thirsty to ensure you’re staying well hydrated.

5. Try yoga

Yoga is a practice that incorporates both the body and mind by using specific breathing exercises, poses, and meditation to reduce stress and enhance relaxation.

Studies indicate that yoga can help encourage healthy eating habits and reduce the risk of emotional eating.

One small study in 50 people with BED showed that practicing yoga for 12 weeks led to a significant reduction in binging.

Another study in 20 girls found that combining yoga with outpatient eating disorder treatment decreased depression, anxiety, and body image disturbances — all of which could be factors involved in emotional eating.

Research also shows that yoga can decrease levels of stress hormones like cortisol to keep stress under control and prevent binge eating.

Try joining a local yoga studio to start adding this type of exercise to your routine. You can also use online resources and videos to practice at home.

6. Eat more fiber

Fiber moves slowly through your digestive tract, keeping you feeling full longer.

Some research suggests that increasing fiber intake could cut cravings, reduce appetite, and food intake.

One small, 2-week study found that supplementing twice daily with a type of fiber found in vegetables decreased hunger and calorie intake while increasing fullness.

Another study in 10 adults showed that taking 16 grams of prebiotic fiber daily increased levels of specific hormones that influence satiety and significantly reduced feelings of hunger.

Fruits, vegetables, legumes, and whole grains are just a few fiber-rich foods that can keep you feeling full.

7. Clean out the kitchen

Having lots of junk food or trigger foods in the kitchen can make it much easier to binge eat.

Conversely, keeping healthy foods on hand can reduce your risk of emotional eating by limiting the number of unhealthy options.

Start by clearing out processed snack foods like chips, candies, and pre-packaged convenience foods and swapping them for healthier alternatives.

Stocking your kitchen with fruits, vegetables, protein-rich foods, whole grains, nuts, and seeds can improve your diet and reduce your risk of binge eating unhealthy foods.

8. Start hitting the gym

Studies indicate that adding exercise to your routine could prevent binge eating.

For instance, one 6-month study in 77 people showed that increasing weekly exercise frequency stopped binge eating in 81% of participants.

Another study in 84 women found that pairing cognitive behavioral therapy with regular exercise was significantly more effective at reducing the frequency of binge eating than therapy alone.

Plus, other research suggests that exercise can decrease stress levels and enhance mood to prevent emotional eating.

Walking, running, swimming, biking, and playing sports are just a few different forms of physical activity that can help relieve stress and reduce binge eating.

9. Eat breakfast every day

Starting each day off with a healthy breakfast might reduce the risk of binge eating later in the day.

Several studies have found that maintaining a regular eating pattern is associated with less binge eating and lower levels of ghrelin, the hormone that stimulates feelings of hunger.

Plus, filling up on the right foods can keep you feeling full to curb cravings and reduce hunger throughout the day.

For example, one study in 15 people found that eating a high-protein breakfast reduced levels of ghrelin to a greater extent than eating a high carb breakfast.

Meanwhile, eating fiber- and protein-rich oatmeal was shown to improve appetite control and promote fullness in another study in 48 people.

Try combining a few fiber-rich foods, such as fruits, vegetables, or whole grains, with a good source of protein to avoid overeating.

10. Get enough sleep

Sleep affects your hunger levels and appetite, and sleep deprivation may be linked to binge eating.

In fact, one study in 146 people found that those with BED reported significantly more symptoms of insomnia than people without a history of this condition.

Another large study showed that shorter sleep duration was associated with higher levels of the hunger hormone ghrelin and lower levels of leptin — the hormone responsible for promoting fullness.

Additionally, sleeping less than 8 hours per night was linked to higher body weight try to squeeze in at least 8 hours per night to keep your appetite in check and reduce your risk of binge eating.

11. Keep a food and mood journal

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.

One study in 17 people showed that using an online self-help program that involved keeping a food diary was associated with fewer self-reported episodes of binge eating.

Several other studies also suggest that tracking your intake may be linked to increased weight loss and aid long-term weight management.

To get started, simply start recording what you eat and how you feel each day using either a journal or app.

12. Find someone to talk to

Talking to a friend or peer when you feel like binging may help reduce your likelihood of overeating.

One study in 101 adolescents undergoing sleeve gastrectomy showed that reliable social support was associated with less binge eating in the study in 125 women with obesity found that better social support was linked to decreased binge eating severity.

A good social support system is thought to reduce the impact of stress, which may help decrease your risk of other coping habits like emotional eating.

Next time you feel like binge eating, pick up the phone and call a trusted friend or family member. If you don’t have someone to talk to, eating disorder helplines are available free of charge.

13. Increase your protein intake

Upping your intake of protein-rich foods can keep you feeling full and help control your appetite.

One study in 19 people showed that increasing protein intake from 15% to 30% led to significant reductions in body weight and fat mass, as well as decreased daily calorie intake by an average of 441 calories.

Similarly, another study found that following a high-protein diet enhanced metabolism, promoted feelings of fullness, and increased levels of glucagon-like peptide 1 (GLP-1), a hormone known for its ability to suppress appetite.

Try including at least one good source of protein — such as meat, eggs, nuts, seeds, or legumes — in each meal and enjoy high-protein snacks when you feel hungry to keep cravings at bay.

14. Plan meals

Planning meals can help ensure that you have healthy ingredients on hand to prepare nutritious meals. Also, measuring out portion sizes and putting the remainder of food away may help you avoid triggering a binge.

In fact, one study in over 40,000 adults showed that meal planning was associated with improvements in diet quality and variety, as well as a lower risk of obesity.

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

Set aside an hour or two each week to plan out a weekly rotation for your meals.

15. Seek help

While the strategies above can be helpful, oftentimes a treatment plan designed by a professional is needed to help overcome binging.

Treatment for BED can involve different types of therapy or medications to help get binging under control and treat any underlying causes or symptoms.

Cognitive behavioral therapy, the most effective form of therapy, explores the connection between your thoughts, feelings, and eating patterns and then develops strategies to modify your behavior.

Other types of therapy used to treat binge eating include dialectical behavioral therapy, interpersonal psychotherapy, and behavioral weight loss therapy.

Antidepressants, antiepileptic drugs, and certain stimulants are also sometimes used to treat BED, though more research is needed to evaluate the long-term effects of these medications.

The bottom line

BED is a recognized psychological condition that affects millions of people around the world.

However, it’s possible to overcome it with the right treatment plan and healthy lifestyle modifications.