Tips to Stop Binge Eating

The official definition of binge eating disorder describes a person who:

eats very large amounts of food in a rapid manner

within a short period of time (two hours or so)

two or more times a week

for a period of six months or more

accompanied by a feeling of being out of control.

Here are some tips for stopping the vicious binge eating cycle which can occur for many people with eating disorders:

1. Always eat breakfast. Yes, even you have binged the night before!
2. Try to identify the emotions which are triggering you to binge so that you can learn to recognise and cope with these emotions in a more productive way.
3. Identify your trigger foods and ensure they are not easily available to you.
4. Make a list of some non-food rewards which you can treat yourself to after a binge-free day (e.g. a trip to the cinema, a new book, a manicure)
5. Slow down your eating. Teach yourself to put down your knife and fork a few times whilst you are eating. Even if you are binging! Teach your body that you are in control when it comes to food and that you do not need to turn to an autopilot!
6. For all meals sit at a table with no distractions such as tv or reading material. Let your body have time to register that you are eating.
7. If you binge, take time afterwards to write down how you feel both physically and emotionally. Read back over these accounts to help yourself slowly associate the binge with the negative consequences.
8. Never attempt to restrict your food intake after a binge to compensate. This will only lead to your body becoming naturally hungry and increase the chances that you will binge again. Always have the next scheduled meal after you binge. Yes, you may feel bad, but trust me your body needs to know there is no point in binging as you are always going to be there to feed it. 3 meals a day!
9. Have a list of distracting activities (non food-related) ready for whenever you have the urge to binge - ring a friend, bring the dog for a walk, watch a dvd...
10. Incorporate gentle exercise (not excessive exercise!) into your daily routine. Simple activities like house work, walking or dancing to your favourite music will increase the level of endorphins in your body and boost your mood.