How to overcome binge eating disorder – 6 tips

how to overcome binge eating

Hunger, or the rule of survival, is the reason that makes we eat every day. However, there are many other reasons that make we want to eat, even when we are full. Certainly, each of us has overeaten at least once in our life – when we cannot resist the attraction of food or when we need something to comfort our overwhelming tough emotions. It is lucky for those normal people that eating is always under their control. However, for binge eaters, overeating is compulsive and uncontrollable, which brings them so many problems in health and in daily living tasks.

Adding to the fact that binge eating does not help to fix emotional problems, it even makes binge eaters feel worse by adding the guilty and shame for overeating afterwards. It was like a vicious cycle for binge eater, but this eating disorder is treatable.

You can learn to control your eating habit with the right treatments, supports, and these following self-help tips on how to overcome binge eating disorder, and then develop a healthy relationship with food.

How To Overcome Binge Eating Disorder – MostUseful Tips

how to overcome binge eating

Binge eating is an eating disorder in which people quickly consume a large amount of food, even when they are not hungry, while feel like out of control or unable to stop their overeating. The cause of binge eating has not been determined yet, but scientists believe that it is due to a combination of things to develop this eating disorder. Maybe it is the strict diet in those losing weight plans, or the abusing of food to comfort stress, anxiety and other bad feelings.

If you are wondering whether you have binge eating disorder or not, check out these following symptoms:

  • Are you unable to stop eating even when you are full
  • Do you regularly desire for food and overeat
  • Do you feel satisfied after eating, no matter how much food you have eaten
  • Do you stock or hide food to eat in secret
  • You feel shame and guilty after binge eating, do not you?

Binge eating is treatable with appropriate methods and support. One of the most effective treatments is self-help strategy, by which the perseverance of binge eaters is placed on top. In the article today, I would like to introduce some of the best self-help tips on how to overcome binge eating disorder that are safe and easy to follow for any binge eater. They are:

1. Reduce Stress:

how to overcome binge eating - reduce stress

Busy modern life is a war where you have to fight with too many problems about family, work, money, relationships … and that’s why everyone feels stressed at times. Overwhelming stress and anxiety can make you hungry all the time, and lead to binge eating disorder.

But binge eating can only help you handle your stress temporarily while its unexpected consequence to your health and your life would last for a long run. So be careful when you use foods to calm down your stress and anxiety. A tip on how to overcome binge eating disorder is that try to spend time for your healthy hobbies and interests, for instant exercising, yoga, participating in a club or going to theater…

Reducing stress is one of the most important tips on how to overcome binge eating you should try! Click To Tweet

2. Have A Healthy Meal Plan

have a healthy meal plan

Binge eaters are those people having problems with foods and eating schedule. Therefore, the most important tip on how to overcome binge eating disorder is plan a healthy mealtime. People who have binge eating, they eat even when they are not hungry and are unable to stop no matter how full they are. They rapidly consume a large amount of food and feel out of control or inability to stop eating. Therefore, having a healthy meal plan is a very important tip on how to overcome binge eating.

You should plan to supply nutrients and micronutrients in the amount you need, divide it into 3 meals a day plus 1 or 2 snacks, then stick to that schedule meal times to prevent yourself from eating too much or skipping meal.

3. Exercise

how to overcome binge eating - exercise

If you want to put a stop to binge eating, you should do exercises regularly. There is nothing that makes people as depressed and anxious as no exercise for a long time. Thus, spending time for regular exercise in a suitable practice regimen and method is very necessary. This tip on how to overcome binge eating disorderwill not only help you have better sleep, prevent dangerous diseases, especially cancer and stroke, and improve health, it will also help lift depression and reduce stress, which are the main reasons for binge eating.

4. Stop Dieting

how to overcome binge eating - stop dieting

Actually, there are times when you should better stop dieting because your health and morale could be badly affected by the constant exhausted, depressed feeling as well as restrictions and rules of diet regimen. Not only dieting can trigger your food cravings, it can also urge you to overeat.

Therefore, you’d better listen to your body rather than dieting, which means that you should know the kind of rich-nutritious food you like and a number of calories you need in 24 hours. Divide it up to 3 meals and 2-5 snacks a day, and follow that eating plan. However, you should eat more vegetable and fruits, because these kinds of foods do not make you crave them as much as fat foods.

This tip on how to overcome binge eating may affect to your weight in a negative way and makes some people hesitate on trying this. Just refresh and make up your mind: Is weight really the measurement of how beautiful, attractive or confident you are.

5. Get Enough Sleep

how to overcome binge eating - get enough sleep

It’s important for everyone to have enough sleep to avoid sleep disorder. Sleep can help you dissipate your stress and depression. After a long busy day of working or studying, sleep can help recover your body and mind. In contrast, lacking of sleep could contribute to your looks, memory, health problems and your ability to lose weight. This tip on how to overcome binge eating disorder plays a very important part, because lacking of sleep has strong impaction to people who have binge eating. It makes them stress and grumpy all day long, and increase their appetite. Therefore, spend 6-8 hour sleeping a day before your binge eating disorder becomes more serious.

6. Write Food Diary

how to overcome binge eating - write food diary

If you want to manage your weight and make sure that you are eating foods with health benefitsin the amount you need, you should write down what you have eaten in a food diary.

Write food diary may seem to be a challenging tip on how to overcome binge eating disorder. But thanks to smartphone, tablet and computer, you can make your own food diary at any time and in anywhere, without any inconvenience or difficulty. The information should be noted included: Everything that you ate and drunk, how much did you eat, when did you eat, your feelings after eating and the reason why you ate. You should review your diary every 1 week, then figure out what made you want to eat or why you ate so much unhealthy foods, but not to be shame of yourself.

Maybe it is difficult to overcome binge eating at first. This eating disorder is similar to a food addiction, whereby food is your drug and you cannot give up on it easily without a sustained effort.Anyway, the above tips on how to overcome binge eating of can just help you in overcoming your psychological issues associated with your eating disorder. It does not have any significant effect on the consequences that binge eating has already left upon your weight and health. One of the most important things needed starting to stop the unhealthy pattern of binge eating is that drawing up a healthy meal plan with healthy foods. So one more thing I’d like my readers be doing after reading this article is spending time reading another article about healthy eating habits – 9 Easy Ways For Promoting Healthy Eating At Home. This is a wonderful writing gathering 9 useful tips on smart eating, which help you get enough energy while keep your body as healthy as possible. All these tips are very easy so that people can apply them at home without meeting any difficulty. They will also lead to no side effect so you do not need to worry about this problem. I am pretty sure that this would help you gain a large amount of knowledge about healthy meals within such a small amount of time.

The process of overcoming binge eating is going to be hard and you may fail from time to time. However, just do not forget that you always have your family and friends by your side no matter how you are. If you still feel the loneliness because you are the only one having problem, you may want to joint some groups or communities of binge eaters, because of the support from other compulsive eaters could truly be helpful. You can share with them your feelings and experience, or the tips in this article if you find them beneficent in treating eating disorder.

This is the end of the list of 6 best tips on how to overcome binge eating. As an artist at, I hope that this tips collection has somehow helped you in your fight against this eating disorder. If you have any question, do not hesitate to put it below. I would be very happy to answer anything in my knowledge range as quick as possible.

Related articles on eating disorders and healthy eating tips:

10 Benefits Of Healthy Eating Habits For Teenagers

How To Prevent Eating Disorders In Athletes From Happening

Eating Clean Recipes To Lose Weight & Get In Shape

How To Stop Emotional Eating And Lose Weight For Good

17 Health Benefits Of Eating Blackberries Daily

Want More Content Like This In Your Inbox?

Join The Discussion