Binge eating and compulsive overeating are serious eating disorders. According to eating-disorders organization Beat, compulsive eaters might need therapy or psychological help if they can't control the issue on their own. If you simply overeat on certain occasions or once in a while, you might be able to deal with this on your own, but consult with your doctor or a therapist if you feel things are getting out of control.
Step 1
Identify what triggers your overeating. This can be anything from boredom or sadness to stress, feeling overwhelmed or having an argument with a loved one. According to Women Fitness, some people overeat because they're tired, so their body craves food as fuel. If you can't identify the triggers, keep a diary for a couple of weeks. Every time you overeat, write down how you're feeling. After a couple of weeks, you should be able to identify patterns.
Step 2
Find alternative coping mechanisms for when temptation strikes. If willpower was enough to keep you from overeating, you would have mastered it already. Instead, make a list of things you can do when you feel like overindulging in food. This can be anything that makes you feel better and takes your mind off food, such as watching a movie, going for a walk, buying yourself something or calling a friend for a chat. The longer the list, the better, as this guarantees that you'll always find something interesting in it.
Step 3
Eliminate temptation. If you tend to overeat one particular food or type of food, get it out of your house permanently. If you stop buying chips or cookies, it will be much harder to overeat. If the urge to overeat strikes you at night, for example, it's unlikely you'll get dressed and go out just to buy your tempting food.
Step 4
Buy replacement foods. While eating to soothe emotions is never a good idea, you might not be able to kick the habit at once. While you're working on it, stock up on healthier foods for when the urge strikes. Buy fruits, nuts, low-sodium pretzels or low-fat yogurt to keep around. If you want something more candy-like, get dried fruits or granola bars.
Step 5
Eat several small meals throughout the day. If you keep yourself full, you won't be as tempted to overeat and are less likely to experience cravings. Aim for a small, fist-size meal every 3 to 4 hours. A meal can be anything from a small chicken wrap to an apple to a salad. Don't skip meals early in the day, as this will make you hungrier by the afternoon.
