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Nov 6, 2018 · Restock the pantry with healthy staples," Rebekah Blakely, RDN for The Vitamin Shoppe, says. 2. Allow flexibility in your diet. "Eliminate the urge to binge by allowing more flexibility and freedom into food choices and meal plans throughout the week," says Sara De Luca, RD, CPT.
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- Overview
- 1. Ditch the diet
- 2. Avoid skipping meals
- 3. Practice mindfulness
- 4. Stay hydrated
- 5. Try yoga
- 6. Eat more fiber
- 7. Clean out the kitchen
- 8. Start hitting the gym
- 9. Eat breakfast every day
Along with following your treatment plan, making the right lifestyle changes can help you manage compulsive eating.
Binge eating disorder (BED) is considered the most common feeding and eating disorder in the United States (1).
BED is about more than food, it’s a recognized psychological condition. That means people with the disorder will likely need a treatment plan designed by a medical professional to overcome it.
People who are diagnosed with BED experience episodes of eating unusually large amounts, even when they’re not hungry. After an episode, they may feel a strong sense of guilt or shame.
Regular binge episodes can lead to weight gain, which can contribute to health conditions like diabetes and heart disease.
Fortunately, there are plenty of strategies you can try — both at home and with the help of a professional — to reduce episodes of binge eating.
Fad diets can often be very unhealthy, and studies show that overly restrictive eating methods may trigger episodes of binge eating.
For example, one study in 496 adolescent girls found that fasting was associated with a higher risk of binge eating (2).
Similarly, another study in 103 women noticed that abstaining from certain foods resulted in increased cravings and a higher risk of overeating (3).
Instead of following diets that focus on cutting out entire food groups or significantly slashing calorie intake to lose weight quickly, focus on making healthy changes.
Eat more whole, unprocessed foods, such as fruits, vegetables, and whole grains, and moderate your intake of treats rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health.
Summary Studies show that fasting or
Setting a regular eating schedule and sticking to it is one of the most effective ways to overcome binge eating.
Skipping meals can contribute to cravings and increase the risk of overeating.
One small, 2-month study showed that eating one large meal per day increased levels of blood sugar and the hunger-stimulating hormone ghrelin to a greater extent than eating three meals per day (4).
Another study in 38 people found that adhering to a regular eating pattern was associated with a decreased frequency of binge eating (5).
Try setting a regular eating schedule and sticking to it.
Summary Adhering to a regular eating
Mindfulness is a practice that involves listening to your body and paying attention to how you feel at the moment.
This technique can prevent overeating by helping a person learn to recognize when they no longer feel hungry.
One review of 14 studies found that practicing mindfulness meditation decreased the incidence of binge eating and emotional eating (6).
Another small study showed that combining mindfulness with cognitive behavioral therapy may improve eating behavior and self-awareness (7).
Try listening to your body to recognize when hunger tapers off. Additionally, try to eat slowly and enjoy food to promote healthy eating behaviors.
Summary Practicing mindfulness can
Drinking plenty of water throughout the day is a simple yet effective way to curb cravings and stop overeating.
In fact, studies show that increasing water intake could be linked to decreased hunger and calorie intake.
For example, one study in 24 older adults found that drinking 17 ounces (500 ml) of water before eating a meal decreased the number of calories consumed by 13%, compared with a control group (8).
Similarly, another study in older adults showed that drinking 13–17 ounces (375–500 ml) of water 30 minutes before a meal significantly decreased hunger and calorie intake while increasing feelings of fullness during the day (9).
Other studies indicate that drinking more water can boost metabolism and weight loss (10, 11).
The amount of water each person should drink daily depends on various factors. Thus, it’s best to listen to your body and drink when you feel thirsty to ensure you’re staying well hydrated.
Yoga is a practice that incorporates both the body and mind by using specific breathing exercises, poses, and meditation to reduce stress and enhance relaxation.
Studies indicate that yoga can help encourage healthy eating habits and reduce the risk of emotional eating.
One small study in 50 people with BED showed that practicing yoga for 12 weeks led to a significant reduction in binging (12).
Another study in 20 girls found that combining yoga with outpatient eating disorder treatment decreased depression, anxiety, and body image disturbances — all of which could be factors involved in emotional eating (13).
Research also shows that yoga can decrease levels of stress hormones like cortisol to keep stress under control and prevent binge eating (14, 15).
Try joining a local yoga studio to start adding this type of exercise to your routine. You can also use online resources and videos to practice at home.
Fiber moves slowly through your digestive tract, keeping you feeling full longer (16).
Some research suggests that increasing fiber intake could cut cravings, reduce appetite, and food intake.
One small, 2-week study found that supplementing twice daily with a type of fiber found in vegetables decreased hunger and calorie intake while increasing fullness (17).
Another study in 10 adults showed that taking 16 grams of prebiotic fiber daily increased levels of specific hormones that influence satiety and significantly reduced feelings of hunger (18).
Fruits, vegetables, legumes, and whole grains are just a few fiber-rich foods that can keep you feeling full.
Summary Fiber can help keep you
Having lots of junk food or trigger foods in the kitchen can make it much easier to binge eat.
Conversely, keeping healthy foods on hand can reduce your risk of emotional eating by limiting the number of unhealthy options.
Start by clearing out processed snack foods like chips, candies, and pre-packaged convenience foods and swapping them for healthier alternatives.
Stocking your kitchen with fruits, vegetables, protein-rich foods, whole grains, nuts, and seeds can improve your diet and reduce your risk of binge eating unhealthy foods.
Summary Removing unhealthy foods
from your kitchen and stocking up on healthy alternatives can improve diet
Studies indicate that adding exercise to your routine could prevent binge eating.
For instance, one 6-month study in 77 people showed that increasing weekly exercise frequency stopped binge eating in 81% of participants (19).
Another study in 84 women found that pairing cognitive behavioral therapy with regular exercise was significantly more effective at reducing the frequency of binge eating than therapy alone (20).
Plus, other research suggests that exercise can decrease stress levels and enhance mood to prevent emotional eating (21).
Walking, running, swimming, biking, and playing sports are just a few different forms of physical activity that can help relieve stress and reduce binge eating.
Summary Studies show that exercising
Starting each day off with a healthy breakfast might reduce the risk of binge eating later in the day.
Several studies have found that maintaining a regular eating pattern is associated with less binge eating and lower levels of ghrelin, the hormone that stimulates feelings of hunger (4, 5).
Plus, filling up on the right foods can keep you feeling full to curb cravings and reduce hunger throughout the day.
For example, one study in 15 people found that eating a high-protein breakfast reduced levels of ghrelin to a greater extent than eating a high carb breakfast (22).
Meanwhile, eating fiber- and protein-rich oatmeal was shown to improve appetite control and promote fullness in another study in 48 people (23).
Try combining a few fiber-rich foods, such as fruits, vegetables, or whole grains, with a good source of protein to avoid overeating.
May 11, 2023 · These feelings can cause more overeating. Stress and Anxiety. Sometimes people binge after they've gone through a major stressful event, like a divorce or losing a job. Emotional eating can be ...
- Yogurt. The probiotic power of yogurt can help tame tummy troubles brought on by too much food. “Good” bacteria called lactobacillus can balance out bad bacteria and go after gas and diarrhea.
- Bananas. Blood pressure on the rise from a sodium surge? Curb it by biting into a banana. They’re packed with potassium, which can ease the effects of a sodium-high diet and help level out blood pressure.
- Oatmeal. A bowl of this breakfast staple will start your day on the right foot. You’ll get 1-2 grams of fiber, which helps lower cholesterol by kicking it out of your system before it can set up shop.
- Green tea. A mug of it (hold the sugar) is chock-full of flavonoids -- they lower your levels of LDL, or “bad” cholesterol, and can help get high blood pressure back to normal, too.
Nov 24, 2023 · Try Yoga and Meditation. Yoga is another activity that has been shown to prevent binge eating by reducing stress levels. Practicing yogic breathing exercises (pranayama) and meditation may also help you dial down the tension. Mindfulness meditation, in particular, is a helpful tool for combating binge eating.
Jul 19, 2024 · Some people binge on highly palatable foods that they otherwise restrict, but others may binge only on “healthy” foods. Binge behaviors may ebb and flow with time, varying in severity and frequency. In whatever form, binge eating feels frantic, unstoppable, and psychologically distressing.
Oct 8, 2023 · After a binge, set your intention to rest and recharge and wake up ready to conquer a new day binge-free. 8. Embrace mindful eating. Using principles of mindful eating are effective in reducing binge eating (14). Mindful eating allows us to enjoy food and the food experience more fully.
