Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC

How Do I Stop Binge Eating Every Day?

Like most people who work to stop bingeing, my journey was not linear.

I spent 13 years of my life trapped in the diet and binge cycle, and at times, the path to being binge free was frustrating and filled with “why isn’t this happening faster” thoughts. My focus at first was on eating every 3-4 hours to keep my body consistent and on a gentle schedule, so I would come in from the extremes of either restricting or overeating.

As I began to fall into a gentle rhythm, I experimented with breaking my food rules, learning how to feel my emotions instead of eating, listening to and trusting my body, hearing hunger and fullness cues, healing body image issues, and working on the “underlying” issues that helped me heal long term.

Learn how to feel your emotions instead of eating - quote block

Here is what helped me the most:

20 Ways to Stop Binge Eating Every Day:

1. Recognize and accept that you may need support and seek help. 

2. With all your heart resist the urge to “start” an extreme diet as they often lead to overeating later.

3. Aim for balance with your meal times to stabilize your metabolism and hunger cues.

4. Keep a food diary to monitor patterns and triggers (no weighing and measuring, just keeping track of emotions, patterns, etc)

5. Incorporate mindful eating practices, focusing on every bite and savoring the flavors.

6. Explore other coping mechanisms for stress, such as meditation, journaling, or movement.

7. Seek support from friends, family, or support groups.

8. Experiment with being alcohol free (drinking used to massively increase my binges–it  impairs judgment and leads to overeating.)

9. Stock your pantry and fridge with nutritious, satisfying foods. 

10. Get adequate sleep, as sleep deprivation can increase hunger hormones.

11. Use the clock to set a regular eating routine, including breakfast, to prevent extreme hunger later.

12. Drink water throughout the day to stay hydrated.

13. Distract yourself with activities that aren’t food-related when you feel the urge to binge.

14. Consult with a therapist, coach or counselor who specializes in food freedom. 

15. Stay patient with yourself, recognizing that change takes time and there might be setbacks.

16. Schedule in time for self-care, like reading, journaling, walking, or taking a bath, to nurture your mental well-being.

17. Avoid keeping trigger foods in the house, or purchase them in single-serving sizes.

18. Practice positive self-talk and challenge any negative beliefs about food or your body.

19. Stay active, as regular physical activity can help regulate appetite and mood.

20. Establish a structured eating environment, such as eating at the dining table and not in front of the TV.

Read More:

🌷Affirmations for Binge Eating

🌷 How Long Does It Take to Stop Binge Eating?

Work with a Emotional Eating & Holistic Nutrition Coach

Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting

Working with a binge eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting.

You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom?

Schedule a 20-min Call

About the Author: 

Jenn Hand has been helping women like you become normal eaters since 2015.

She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again.  As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.

Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.

Learn About Coaching!

Want to know what snacks help prevent a binge?

Get the 52 snacks that will help you prevent bingeing and stop emotional eating! 

Check your inbox! Your 52 snacks are on their way...