Almost everyone overeats on occasion, at parties or holidays or to soothe a poor mood. Some people overeat regularly, a condition also referred to as binge eating or compulsive overeating. It is characterized by eating large amounts of food accompanied by feelings of anxiety or panic. A person who overeats often feels guilty or ashamed afterward. Overcoming an overeating problem takes time and effort, but techniques learned through treatment help you resist the temptation you feel toward food. Talk to a psychiatrist or therapist if you overeat, because it could be linked to another mental illness, such as depression.
Step 1
Reduce stress. This is not always that easy, but efforts to do so can reduce the feelings that make overeating seem like a solution. Try breathing techniques or exercise to refocus your mind when stress eating seems imminent.
Step 2
Follow a meal schedule. Decide what time you will eat breakfast, lunch, dinner and snacks and eat only at those times. This cuts down on the amount of time you spend mindlessly eating and trains your body to eat only when you are truly hungry. Sit and focus on your food so that you can enjoy it and separate eating from feelings of depression or shame.
Step 3
Keep the foods you typically binge on out of the house. If they aren't available, it makes it much more difficult to overeat. Keep healthy alternatives on hand so that when hunger strikes you have something to eat. Try fruits, vegetables, whole-grain crackers, low-fat cheese and yogurt.
Step 4
Distract yourself when you feel like binge eating. Try calling a friend, working on a hobby, taking a walk or hitting the gym. These activities will give you something else to concentrate on until the feelings that cause overeating have passed.
Step 5
Don't diet. Restricting what you can and cannot eat sets you up for binge eating because you will feel deprived. Instead, eat the foods you like in moderation so that you can still enjoy them without overdoing it. Eat healthy foods most of the time and indulge in small portions of your favorite treats now and then.
Step 6
Get help. Many who overeat find that they need support to quit. Meet with a therapist or dietitian to learn healthy ways to manage stress or other mental issues that can lead you to overeat. A medical doctor will treat any health complications you have as a result of overeating, including high cholesterol, obesity and diabetes. Follow any treatment plans given to you for quicker success in overcoming overeating. Family and friends are also a valuable support system because they can help you resist the urge to overeat by reminding you of your goals when things get tough.
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