Nutrition Articles

10 Ways to Stop Binge Eating in Its Tracks

How to Prevent a Binge and Regain Control

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We’ve all heard the lunch room chatter about people's latest diets and weight-loss escapades. Maybe you’ve even led the discussion by saying something like,"I am going to be ‘good’ today and only eat salads and fresh fruit and avoid the sugar and junky stuff." Or maybe the conversation went more like, "I ate so bad this weekend! Now I have to go to the gym for two hours after work to burn it all off." Sound familiar?
 
As a dietitian, I often get asked "What do you think about the [fill-in-the-blank] diet?" My response is almost always the same: Diets do not teach healthy lifestyle changes that can be maintained over many years.
 
Unlike small and sustainable changes you can live with, diets are usually restrictive in nature and short-lived. While some people do find success on a variety of fad diet plans, most of the initial weight loss is simply water weight that comes right back once the diet is over or once you’ve cheated or given up on the eating plan that you simply couldn't take anymore.
 
Unfortunately, many people will not only gain back every pound they worked so hard to lose on a short-lived diet, but they can actually gain even more than they lost. Many times, dieting can lead to out-of-control binge eating episodes in which the dieter gets so fed up with restricting herself that she overindulges in every "sinful" treat she had been avoiding. However, these binges can also be on "healthy" or diet-approved foods, too.
 
If you're reading this article, chances are that you've experienced binge eating and may be wondering things like:
 
  • Is it ever OK to binge? Is the occasional binge normal?
  • Is it better to eat "right" Monday through Friday and then to throw caution to the wind on the weekends or plan for one cheat day per week?
  • Will I ever find a happy balance between eating the foods I crave and maintaining a healthy lifestyle?
  • I’ve heard of "intuitive eating," but what exactly does that mean and how do I apply it to my daily eating habits?
 
Let's explore some of these thoughts a little further.
 
Instead of defining "normal" eating here, this article will focus on how to prevent binges and get back on track after them. To read more about whether your eating habits are "normal" check out this three-part series on the topic by SparkPeople's behavioral psychology expert, Coach Dean.
 
What is binge eating?
Bingeing is an uncontrolled ingestion of large quantities of food within a short time period, often accompanied by feeling out of control over the eating taking place. 
 
We have all overeaten at one time or another, most notably around the holidays or on a special occasion. I think we have all gone back for seconds (or thirds) on Thanksgiving, or had an extra slice or two of cake at a birthday party. So when does the occasional overindulgence cross the line into the realm of real binge eating?
 
That isn't always easy to define. But if your days and weeks are becoming more filled with sessions of overeating and guilt; if thoughts of "bad" food and "good" food are constantly on your mind; and the lines between enjoying a small piece of cake on occasion and eating the whole pie are becoming more obscure, it might be time to step back take notice.
 
 
Keeping Binges at Bay
I’ve had many conversations with co-workers and friends about their post-weekend-binge guilt. Most often they say something like, "I was good all week! No sweets, no candy or cookies, and I even passed on mom’s mac & cheese at dinner the other night! But I just couldn’t help myself on Saturday when I opened the pint of ice cream to just take a bite and before I knew it, the whole carton was gone. Now I feel so guilty. I have to be extra good this week and go to the gym every day to work it off."
 
My response usually seems to surprise people: "Instead of eating the whole carton of ice cream on Saturday night, why not enjoy a small serving a few times throughout the week?" A half a cup of ice cream will likely set you back around 150 calories—maybe 200 for a really rich variety. But the whole carton will do much more damage than that! Not to mention the havoc all that sugar intake in one sitting will have on your blood sugar levels! Small amounts of sweets or high starchy foods over time are more likely to keep those cravings at bay and help prevent the cycle of binge eating and guilt.
 
For those of us who struggle with occasional binges that are more annoying and guilt-providing than obsessions or compulsions, there are a few tricks you can implement to keep yourself on track and avoid bingeing.
 
  1. NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away.
  2. For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.
  3. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Remember last Thanksgiving when you gobbled down 2-3 plates of food in about 5 minutes and then regretted it 10 minutes later because your tummy felt like it was going to explode? It’s a miserable feeling, but eating slowly is the best defense to preventing it from happening again.
  4. Learn to differentiate between hunger and cravings.  Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger.
  5. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.
  6. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving.
  7. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath.
  8. DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugars and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs) healthy snacks
  9. Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don't read, study, write or talk on the phone while you eat.  By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.
  10. Know how you respond to trigger foods. You'll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control.
 
And remember, it's okay to enjoy a sweet treat or a hearty side item every now and then. Depriving yourself is usually worse in the long run and can lead to out-of-control eating episodes that add up to far more calories than the food you initially wanted to eat. Enjoy life’s simple pleasures in small amounts a few times per week.
 
Coming Back from a Binge
So let's say it's been a rough week and you binged on one or more foods. It doesn't matter whether it was your favorite flavor of ice cream, healthy foods from your "approved" list, or anything you could get your hands on. Now what? Here's a list of dos and don'ts to get you back on track:


  • DON'T beat yourself up over it. We’ve all had those days at some point, and you can't change what happened in the past.
  • DO move forward and make your next meal or snack a healthy, portion-controlled one.
  • DON'T overly restrict your diet over the next few days to "make up for being bad." This will make you more likely to continue the cycle of deprivation dieting and binging.
  • DO focus on making the best food choices you can each day, focusing on lean proteins, whole grains, fruits and vegetables, and plenty of water. But continue to allow yourself to enjoy that small piece of dark chocolate (or other portion controlled treats) on occasion.
  • DON'T punish yourself at the gym after a binge. Stick to your usual exercise routine. Maybe go for an extra walk or do some other light activity in addition to your workouts, but try to avoid the mindset of "working off" the calories you consumed. This, too, can lead to an unhealthy cycle of binging and over-exercising.
 
Remember, the overall goal is to seek balance. A healthy lifestyle is not defined by one single meal or eating episode. Even the healthiest eaters in the world aren't perfect all the time. It's the combination of your choices over time that will create an overall healthy lifestyle. 
 
 
Please note: Overeating on occasion, such as your birthday or Thanksgiving may very well be considered normal. However, if you are experiencing purging behaviors, such as self-induced vomiting, taking laxatives or enemas, or excessive exercising to prevent weight gain OR if you’ve noticed that you are overeating very frequently, please seek professional help. On the same note, if every "sinful" bite of food or any overindulgence episode (big or small) leads you straight to the gym for several hours to work it off, you may be dealing with abnormal food and exercise issues, such as clinical binge eating disorder (a real eating disorder) or compulsive exercise, which can be a form of bulimia—another serious disorder.  Learn more about recognizing eating disorders and getting help.
 
Sources
 
Elsevier USA. "Dorlands Online Medical Dictionary," accessed March 2011. www.dorlands.com.


Ludwig, David S., Ph.D., and Cara B. Ebbeling, Ph.D. "Weight Loss Maintenance: Mind Over Matter?," The New England Journal of Medicine 363 (2010).
 
Mayo Clinic. "Healthy Diet: End the Guesswork with These Nutrition Guidelines," accessed March 2011. www.mayoclinic.com.
 
Shai, Iris and Meir J. Stampfer. "Weight Loss Diets: Can You Keep It Off?," American Journal of Clinical Nutrition Vol. 88 (2008), 1185-1186.
 

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Member Comments

  • Good article. Many responders missed the important sentence "Find what works for you!" I am a carb addict. One of my big trigger food is potatoes, especially chips. I just cannot eat them, not even once on a while. I tried thst and it opened Pandora's box and added 19 lbs. I recognized it and got back on track. Now I have a small bag of taters in veggie drawer because husband likes them, but that is it and I seldom cook them; he does. There are never chips, crackers, pretzels or other crunchy snacks because I will never be able to "eat just one". There are other things I can have a taste of, be sated and move on. Only you know you. The hard part is being honest with yourself.
  • I struggle with this as I am an emotional eater and carb addict. I am coping by having a "no fly zone" for foods that I know I cannot control and looking for healthy substitutes. For example, "fried" radishes instead of fried potatoes. So far, so good. -19 lbs in little over 2 months!
  • Great article!! Very "real" advice and sounds like I'll be able to work it into my life style!!

    Thank You
  • I would like to remark that all the comments that say that sweets must absolutely be banned from one's diet in order to be able to stop bingeing, may well be a sign of disordered thinking about food. I know some will fiercely disagree but I am a recovering binge eater myself, been in treatment, and talked to many binge eaters. For many, to be 'scared' of eating sweets or junkfood or of havin these foods in the house, is PART of a disordered relationship with food.
    I learned that with the right tools (like CBT and DBT) it IS possible to learn to ignore urges to binge and overeat and it is not per se necessary to cut foods out. Cutting foods out also means that a person runs a risk of 'succumbing' and having those foods (in abandon, also) if they get confronted with those foods one time too many, or if they have 'difficult circumstances' that make it harder for them to 'avoid' contact with the 'bad foods' (carbs, sweets, junkfood).
    Maybe a person will decide to not eat the sweets / junk because they do not WANT to eat them. Maybe for health reasons, because of taste preferences etcetera. BUT, it's important to realize that if we feel we UNABLE to resist them, cutting them out is not helpful and priority should be to learn to resist them not ban them from our house or life.
  • Using a small vessel is a great idea, and really works. I always use a tea cup instead of a bowl for many things containing a liquid or will liquify. The bowl works well for crunchy snacks.
  • For me binge eating is NOT about eating one particular food that is not part of my diet. For me binge eating is all about LOSING CONTROL of myself and eating everything in sight, not because of hunger but because of an immense craving that I can not even describe. My last binge lasted 3 days. Then bit by bit I felt my control coming back, not back to normal or how I want it, but at least better. Now I am back on track.
  • KITSME22
    ohhh, if only it were so easy! Just have a small amount each day.

    Yes, why did I not think of that?!

    I have struggled with binge eating for years now. I have gone thru therapy, every diet you can think of..support system ..name, I did it. But, the problem is one has to eat to live.

    Food is like a drug for me. I have a friend who is a recovering alcoholic, I am ashamed to say..I wish I was an alcoholic instead of a foodoholic! . Many things trigger me off. I will eat until it hurts, and then some. Somewhat like an alcoholic will drink until passed out in many occasions. Simply, just slowing down nor walking away after having a glass of water is almost laughable to me
  • As I read this article, I thought "okay, am I just way too cynical?" After I read the responses I see that I'm not! Yes, there are a couple of excellent suggestions (such as finding what is triggering your binges, this one has been HUGE for me).

    I have found the very best thing for me is delaying my binge. And there's actually some really sound science behind this! If I feel compelled to tear through an entire bag of tortilla chips (my "drug of choice"), I tell myself "okay, first I'm going to have an apple and let it sit for 20 minutes on my stomach while I do something to make me feel more in control of my life and then, if I still want the chips, I can have as many as I want!" And, you know what, sometimes, I end up eating the entire bag of chips! Often, very often, I don't. Either way, I've gotten in some fresh fruit which is not only nourishing but puts digestive enzymes in my belly to help me handle digesting the chips better and I spent 20 minutes getting something in my life more in control whether it be cleaning and organizing or doing a light workout.
    It's definitely not full proof but I've lost a ton of weight and kept it off for five years which, statistically, is rare so hopefully someone can add this to some of the better suggestions that this article offers and have a little success!
  • I appreciate sparkpeople and all its resources here, but I have to agree with Bluejean99, I have been battling with binge eating disorder for many years and I also am a recovering alcoholic. There's no such thing as having one serving or even one bite of sweets (my trigger) for me personally. I have to stay away from it completely, just like I have to with the alcohol.
  • This is a good article but I agree with other comments about binging. The reason I would eat the whole carton of ice cream on Saturday night is not because I didn't want to have it the rest of the week, but because I can't control myself around it at certain times. Having it in the house would only contribute to binge eating. I'm better off going out for a single-size serving and being done with it than having access to a week's worth in one sitting.
  • Please sparkpeople .... please stop the articles telling binge eaters how to eat sugar in controlled amounts. I love sparkpeople ... this website helped me lose 90 pounds. But this advice is dangerous and erroneous. Sugar and processed foods are addictive. I'm no purist. But it's one thing to have two or three cookies when I'm at a party (even that can make me vulnerable to a binge) and another thing to bring a carton of ice cream (or a package of cookies or bag of candy) into the house. I would eat it all by the next day! Does that make me not "strong"? Fine then, I'm weak. Weak and 90 pounds thinner!
    Would you tell a hardcore smoker who was trying to quit to just have a few cigarettes every day and to keep them around the house? Binge eating isn't just about behavior, it's about the substances. How many people do you know who binge on broccoli and apples????????
  • BMI24PLEZ
    don't ask a binger to have a box of anything favorite around and eat just one - a - day.... It will never happen and is a setup for failure.
  • "However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges".

    Hear, hear. However I miss one very important condition here: one must agree to how often per week one is going to indulge.
    In the BED treatment that I followed I was taught to plan in 2 to 3 treats per week, and 2-3 special meals per week. That worked fine. I feel that it is quite necessary though to agree beforehand HOW MANY treats you can have per week. If you've had your 3 treats, then just tell yourself you have the food you crave as soon as a new week starts - planned, as a treat, not as a moment of madness.
  • Contrary to this and similar recommendations other places, I found that trying to eat small amounts of sweets often was a very bad idea. The fact that people overdo it on weekends after being "good" all week I believe is because of two things: they are not committed in general to moderate eating, and they have not been coached through the learning phase. I my sweet eating is almost exclusively on weekends, and now always in company. Exceptions a maximum of two days a month. Eating sweets every day while cutting down on them is very difficult for bingers. Nothing has been as valuable for me as having several days in a row every week (and sometimes much longer, after six years of practice) of not eating sugar, though I do use stevia in coffee and tea, and lightly in a few other foods. Another crucial part of my recovery was eating FULL meals at routine times (a one or two-hour window) and NOT snacking on weekdays, either which is how most slim, long-lived cultures have lived. My body has gotten very used to longer stretches and pulls out its reserves very well. Bottom line is bingeing is a HABIT, and habits can be changed.
  • I have only recently discovered the source of my binge eating sessions. In high school, I thought skipping lunch would be an effective weight loss tool, so from years of that, my body seems to be conditioned to signal 'hungry' when I leave the office at the end of the day, the same way it was signaling hungry on the bus ride home every night. If I don't have a meal prepared or within a minute or two of nuking in the microwave, I will eat anything and everything until I've got something 'real' prepared to eat. I call it 'hoover mouth'. I literally am saying to myself 'you're not hungry, why are you doing this?' and still keep eating. I have been working hard the last few weeks to always do meal prep ahead of time to make sure there is something nutritious and filling at home that feels like a 'real meal'.

About The Author

Lauri Watson Lauri Watson
is a Registered Dietitian with a bachelor's degree in psychology. She eats her way through life's tasty treats and documents her culinary journeys at RedHeadRecipes.com, which provides recipes and ideas for a balanced lifestyle.

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