One of the most important aspects of controlling binge eating is finding alternative ways to handle stress. Often times, people claim they're "emotional eaters," and turn towards comfort food when they're feeling overwhelmed. Try your best to handle these emotions without using food as the solution. Some good alternatives are exercise or meditation.
2. Eat 3 meals a day plus healthy snacks.
It doesn't matter if you're running late, or you feel like you don't have enough time, you should never skip breakfast. Eating breakfast will help jumpstart your metabolism in the morning. Always follow breakfast with a balanced lunch and dinner. You can incorporate light snacks in between larger meals, but try not to overdo it. Stick to scheduled mealtimes that way your body gets used to being in a routine. Again, do not skip meals because skipping meals often leads to binge eating later in the day.
3. Avoid temptation.
This one is arguably the hardest one to overcome. Having enough will power to say no to that delicious looking cupcake in the bakery you pass every morning will be tough, but it's definitely doable. You're much more likely to overeat if you have desserts, junk food, or other unhealthy snacks surrounding you. The best way to avoid temptation is by removing the temptation. Clearing out your fridge and cupboards of your favorite binge foods will be difficult to execute, but if it's not physically there to remind you, you will not be as tempted.
4. Stop dieting.
Depriving your body of food will trigger food cravings and the urge to overeat. Never stick to a strict diet that causes you to eat less. Instead, focus on eating in moderation.
5. Fight boredom.
You may not be hungry, but you're bored, so you grab that bag of chips sitting on your kitchen counter to pass the time when you're lounging around the house. Instead of snacking, try to distract yourself by calling a friend, taking a walk, starting a hobby, or getting outside and performing an exercise routine. A majority of the time you aren't feeling hungry. You're just bored.
6. Get enough sleep.
When you're feeling tired you may want to keep eating in order to boost your energy level; however, this only temporarily fixes the situation. Take a nap or get to bed earlier in order to avoid eating when you're overly tired.
7. Listen to your body.
Learn to distinguish between physical and emotional hunger. If your stomach isn't rumbling and making all these foreign noises, chances are you're probably not that hungry. Be patient and allow enough time for the craving to pass.
8. Log a food diary.
If you write down what you eat, how much you eat, when you eat and how you're feeling when you eat, you may witness patterns emerge that reveal the connections between the moods you're experiencing and binge eating. Plus, logging a food diary will help you witness how many extra snacks you tend to nibble on throughout the day. This may help with portion control and those of you who like to count calories.