Binge eating is more than just a matter of habit or poor self-control. According to HealthDay News, it is actually the most common eating disorder in America. If you tend to grab the nearest packet of chips when you're stressed or occasionally indulge in a bowl of ice cream at midnight, this doesn't qualify you as a binge eater. However, if the packet of chips is a prelude to a full bag or the ice cream is a carton or two instead of a bowl, you might have a problem.
Step 1
Determine the specific emotion, circumstance or pattern that triggers your binges. Keep a journal of how you feel and what you eat each day, and look for connections. If you know where the urge to binge comes from, you'll be better able to control it.
Step 2
Find other ways to manage the emotions that trigger your binges. If you binge when you're stressed, begin a meditation or yoga practice to lower your stress levels. If you eat when you're depressed or lonely, take up a hobby that distracts you and makes you happy. Binging fills an emotional need, not a physical one. Fill that need in another way.
Step 3
Eat breakfast, lunch and dinner every day. Snack between meals. Eat healthy foods that satisfy you and that you enjoy. Hunger and deprivation can trigger binge eating, so don't diet or forbid yourself certain foods. Allow yourself everything in moderation.
Step 4
Clear your house of the foods you binge on most often. The extra time it takes to go to the store to acquire them might be enough to let the craving pass, or you might be able to distract yourself with your hobby or a phone call to a friend instead of going out for junk food.
Step 5
Exercise regularly. Cardio exercise releases endorphins that boost your mood, reduce stress and control cravings.
Step 6
Seek help. Talk to a friend or family member for support. Ask someone to be your sponsor, and call him whenever you want to binge. If you still need assistance, talk to a professional. Binge eating is a recognized eating disorder, and psychotherapy and cognitive-behavioral therapy treatment programs are available.
Tips and Warnings
- Don't despair if you slip every once in a while. Like any recovery process, quitting binging takes time and perseverance. Signs of binge eating include shame and secrecy surrounding binges, hiding food to consume in the future, eating without paying attention and feeling unsatisfied by large amounts of food.
- Binge eating can lead to heart disease, high blood pressure, sleep apnea, obesity, type 2 diabetes and other medical problems.
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