4 Tips to Stop Binge Eating

Do you struggle with binge eating? You’re not alone. It’s increasingly prevalent in today’s society, fueled by fast food culture, on-the-go meals, and distractions like driving, phone calls, or watching TV while eating. Add to that the pressures of diet culture, which teaches us to restrict carbs, fat, or calories in pursuit of unsustainable weight loss goals. These diets often lead to a cycle of restriction during the day and overeating at night when exhaustion and hunger collide.

If this sounds familiar, here are four actionable tips to help break the binge eating cycle and build a healthier relationship with food.

1. Eat During the Day

It sounds simple, but eating consistently throughout the day is one of the most effective ways to prevent binge eating. When you honor your hunger cues and avoid extreme hunger (a 1 or 2 on the hunger/fullness scale), you’re less likely to feel out of control when eating.

Think of a hunger/fullness scale:

• 1: Ravenous hunger—you can’t think of anything but food and want to eat everything in sight.

• 5: Neutral—not hungry or full.

• 10: Overly full—uncomfortably bloated and nauseous.

If you restrict food all day, your hunger drops to a 1 or 2, making it hard to stop eating once you start. Your body is essentially “gasping for food,” similar to gasping for air after holding your breath underwater. By eating regularly during the day, you can stay closer to a 5 on the scale, reducing binge urges and avoiding feelings of guilt or discomfort afterward.

2. Eat a Variety of Foods

Eating plenty of food is great, but if you’re only consuming “healthy” foods like vegetables, fruits, whole grains, and lean protein without including foods you truly enjoy, you may still feel unsatisfied. This dissatisfaction can lead to bingeing on treats like candy bars when they’re available.

Instead of restricting certain foods, incorporate them into your daily meals and snacks. Balance foods that make you feel good physically with those that satisfy your cravings emotionally—yes, even chocolate! When you allow yourself to enjoy these foods in moderation, you’ll feel more in control and less likely to overeat until you feel sick.

3. Learn Positive Coping Skills

Binge eating often stems from emotional triggers like sadness, boredom, stress, anxiety, or a desire to numb feelings. While food can provide temporary comfort, it often leads to more stress afterward. Developing positive coping skills can help address these emotions more effectively:

• Relaxing activities: Take a bubble bath, go for a walk outside, or practice deep breathing exercises to calm stress and anxiety.

• Expressive outlets: Call a friend, journal your thoughts, or engage in creative activities like coloring, painting, or playing an instrument.

• Physical movement: Exercise can be a powerful way to release stress or anger—whether it’s running, yoga, or any activity that feels good for your body.

These strategies promote self-care and emotional resilience while reducing reliance on food as a coping mechanism.

4. Practice Mindfulness

Mindful eating involves paying attention to your body’s sensations and your food’s qualities while eating—its taste, texture, smell, temperature, and appearance. Notice how your body responds as you chew and swallow:

• How does your stomach feel as it becomes fuller?

• How do hunger pains fade as you eat?

• Can you practice gratitude for the journey that brought this food to your table?

Mindfulness isn’t about perfection—it’s about being present with your body and senses during meals. While it may be difficult to practice mindfulness during intense binge urges, incorporating it into regular meals throughout your week helps build awareness over time.

Why Does It Matter?

You don’t have to feel guilty for enjoying food or believe that health is defined by restrictive diets. Food is meant to nourish—not punish—you! By listening to your body’s needs and practicing intuitive eating principles like variety and mindfulness, you can break free from binge eating cycles and foster better mental health, self-esteem, and emotional balance.

We’re Here to Help

If you're struggling with binge eating or navigating challenges related to body image, stress, or emotional eating patterns, consider reaching out for support. We offer therapy services designed to help individuals build healthier relationships with food and themselves.

Our offices are located in Murray, Utah and Tucson, Arizona, providing compassionate care tailored to your needs.