How to control binge eating: Identify your triggers, practice mindful eating, eat a balanced meal

Exercise can help regulate your mood and reduce stress, which may reduce the urge to binge (Image: Canva)

Do you often find yourself binge eating? One minute you’re eating a balanced meal, and the next, you’re halfway through a bag of chips or finishing off a tub of ice cream.

Binge eating is a common struggle and can leave you feeling stuck, ashamed, or frustrated. But the good news? With a little bit of awareness, some helpful techniques, and patience, you can take control over binge eating and start to build healthier eating habits that stick.

So, if you’re ready to move past binge eating and gain a healthier relationship with food, here are some strategies that can make a real difference in your day-to-day life.

• Identify your triggers

Many people binge eat in response to specific triggers like stress, loneliness, or boredom. Keep track of when you tend to binge, and note your emotional state at the time so you can identify what sets you off and can work on healthier ways to cope.

• Practice mindful eating

Eating mindfully means slowing down, really noticing your food, and paying attention to how it makes you feel. By being mindful, you’re more likely to know when you’re hungry and when you’re full, making it easier to avoid overeating. Studies, for example those published in Eating Disorders, suggest that mindful eating can reduce binge eating.

• Eat regular, balanced meals

Skipping meals can make you feel even more hungry, making you more likely to binge later on, according to International Journal of Eating Disorders. Try sticking to regular mealtimes and ensure a balanced diet that includes protein, healthy fats, and complex carbohydrates to keep your energy stable and prevent extreme hunger.

• Address emotional eating

If binge eating for you isn’t really about hunger, but is a coping mechanism, find alternative ways to process your feelings instead of turning to food. Journaling, talking with friends, or taking a walk can make a big difference. Therapy, especially Cognitive Behavioral Therapy (CBT), can also help in exploring these patterns and developing healthier coping mechanisms, the European Eating Disorders Review suggests.

• Build a support system

Support from friends, family, or even a therapist can provide encouragement and accountability. Research has shown that social support plays a key role in managing binge eating and achieving long-term behavioural changes.

• Avoid restrictive diets

Strict diets might seem like a quick fix to weight management, but they can make cravings stronger and lead to more binges in the long run. Instead, focus on balance that allows you to eat all foods in moderation. This will help you enjoy your food without feeling out of control.

• Incorporate regular physical activity

Exercise can help regulate your mood and reduce stress, which may reduce the urge to binge, according to the Journal of Abnormal Psychology. Choose activities you enjoy, whether it’s dancing, yoga, or walking, that will help you relieve stress and lessen your chances of turning to comfort food.

• Challenge negative self-talk

Practicing self-compassion can help shift your mindset. Instead of focusing on past binges, look ahead and focus on small, positive changes you can make.

• Get enough sleep

If you are up till late, it may make you feel hungrier and in fact crave high-calorie foods. Short sleep duration is associated with increased body mass index, finds PLoS Medicine. Aim for at least 7–9 hours of sleep every night to support overall health.

• Seek professional help if needed

If you find you’re unable to control binge eating, consider seeking support from a therapist or dietitian trained in treating eating disorders. Professionals who specialise in Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and nutrition counselling can provide personalised guidance and strategies to help manage binge eating effectively.

Controlling binge eating requires patience, self-compassion, and the right strategies. Progress may be gradual, but remember to be gentle with yourself and celebrate every small victory along the way.