Overeating from time to time is common. But if you find yourself eating more than you’d like on a regular basis, there are plenty of strategies you can incorporate to reduce the likelihood of binge eating.
Temporary discomfort aside, occasional overeating usually isn’t cause for concern.
Many people experience infrequent episodes of binge eating, which occurs when you eat a larger than usual amount in a shorter than usual period. Emotional eating after a breakup, for example, often falls into this category.
While sporadic episodes may be characterized as disordered eating, certain criteria must be met to receive a diagnosis of binge eating disorder (BED).
BED is the most common feeding and eating disorder in the United States. It’s important to understand that BED is about more than food; it’s a mental health condition that requires treatment.
Although the tools and strategies discussed below may be recommended alongside a clinical care plan for BED, they aren’t a substitute for professional help.
If you’re preoccupied with food or your weight, feel guilt about food choices, or engage in restrictive diets, consider reaching out for support.
Consider speaking with a healthcare professional or contacting the National Alliance for Eating Disorders. From 9 a.m. to 7 p.m. Eastern on weekdays, you can call 1-866-662-1235 to speak with a licensed therapist.
For general mental health support at any time, call the Substance Abuse and Mental Health Services Administration at 1-800-662-4357 or 1-800-487-4889 for TTY.
Overly restrictive eating methods may trigger episodes of binge eating. A 2010 study of 496 adolescent girls, for example, found that fasting was associated with a higher risk of binging.
Similarly, a 2005 study of 103 female participants noticed that abstaining from certain foods resulted in increased cravings and a higher risk of overeating.
Instead of following diets that involve eliminating entire food groups or significantly reducing calorie intake, focus on making healthy enhancements.
Prioritize whole, unprocessed foods, such as fruits, vegetables, and grains, and moderate your intake of treats rather than excluding them from your diet altogether.
Skipping meals can contribute to cravings and increase the risk of overeating.
A small, two-month study published in 2008 showed that eating one large meal daily increased blood sugar levels and the hunger-stimulating hormone ghrelin more than eating three meals daily.
Meanwhile, a 2014 study of 38 people found that adhering to a regular eating pattern was associated with a decreased frequency of binging.
Try setting a regular eating schedule and do your best to follow it more often than not.
Drinking plenty of water throughout the day can be an effective way to curb cravings and prevent overeating.
One 2008 study of 24 older adults found that drinking 17 ounces (500 milliliters) of water before eating a meal decreased the number of calories consumed by 13%, compared with a control group.
A 2007 study in older adults showed that drinking 13 to 17 ounces (375 to 500 milliliters) of water 30 minutes before a meal significantly decreased hunger and calorie intake while increasing feelings of fullness during the day.
Mindfulness involves listening to your body and paying attention to how you feel at the moment. This can help you recognize when you no longer feel hungry and adjust accordingly.
One 2014 review of 14 studies found that practicing mindfulness meditation decreased the incidence of binge eating and emotional eating.
A small 2012 study showed that combining mindfulness with cognitive behavioral therapy (CBT) may improve eating behavior and self-awareness.
Eating slowly can also help you recognize when hunger begins to taper off.
Yoga involves breathing exercises, poses, and meditation to reduce stress and enhance relaxation.
One 2016 study of 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.
If you’re new to the practice, starting slowly with just a few minutes a day at home may be helpful. You might also consider taking a class online or in person at a local yoga studio.
Increasing fiber intake could help reduce cravings, appetite, and food intake.
One small, 2-week study published in 2006 found that supplementing twice daily with a type of fiber found in vegetables decreased hunger and calorie intake while increasing fullness.
A 2009 study of 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.
Fruits, vegetables, legumes, and whole grains are just a few fiber-rich foods that can keep you feeling full.
7. Increase your protein intake
Protein-rich foods can also keep you full and help control your appetite.
One 2005 study of 19 people showed that increasing protein intake from 15% to 30% led to significant reductions in body weight and fat mass and decreased daily calorie intake by an average of 441 calories.
Similarly, a 2006 study found that following a high protein diet promoted feelings of fullness and increased levels of glucagon-like peptide 1 (GLP-1), a hormone known for its ability to suppress appetite.
Try including at least one source of protein — such as meat, eggs, nuts, seeds, or legumes — in each meal, and opt for high protein snacks when you feel hungry to keep cravings at bay.
Sleep affects your hunger levels and appetite. In fact, one 2018 study of 146 people found that those with BED reported significantly more symptoms of insomnia than people without a history of this condition.
A large 2004 study showed that shorter sleep duration was associated with higher levels of the hunger hormone ghrelin and lower levels of leptin — the hormone responsible for promoting fullness.
Aim to squeeze in at least 8 hours of sleep most days of the week.
Eating a fiber- and protein-rich breakfast can help curb cravings and keep you satiated throughout the morning.
One 2006 study of 15 people found that eating a high protein breakfast reduced ghrelin levels to a greater extent than eating a high carb breakfast.
Meanwhile, a 2013 study of 48 people found that eating fiber- and protein-rich oatmeal improved appetite control and promoted fullness.
For your first meal of the day, try combining a few high fiber foods, such as fruits, vegetables, or whole grains, with a rich source of protein.
Adopting a new exercise routine or increasing physical activity levels could help prevent overeating.
An older 6-month study of 77 people showed that increasing weekly exercise frequency stopped binge eating in 81% of participants.
A 2002 study of 84 women found that pairing CBT with regular exercise significantly reduced the frequency of binging episodes than therapy alone.
Research also suggests that exercise can decrease stress levels and enhance mood to prevent emotional eating.
Walking, running, swimming, and biking are just a few different forms of physical activity you might consider incorporating into your overall movement practice.
11. Clean out the kitchen
Having a surplus of less nutritious foods in the house can make it much easier to snack without moderation.
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 overeating less nutritious foods.
Planning ahead can help ensure you have healthy ingredients to prepare a variety of nutritious meals. In fact, a 2017 study of over 40,000 adults showed that meal planning was associated with improved diet quality.
Meal planning may also help you to stick to a regular eating pattern, which has been linked to fewer episodes of binge eating.
To get started, consider planning a few meals a week — alternating between two different breakfast options, for example.
Once you feel comfortable identifying recipes in advance and picking up groceries to support this level of planning, you might consider adding another meal to your rotation.
Keeping a journal that tracks what you eat and how you feel can be an effective tool. It can help identify potential emotional and food triggers and promote healthier eating habits.
One 2017 study of 17 people showed that using an online self-help program that involved keeping a food diary was associated with fewer self-reported episodes of binge eating.
However, food tracking isn’t for everyone. In some cases, tracking your meals can increase the risk of disordered eating habits or contribute to an eating disorder.
If you have more serious concerns about your eating patterns or suspect that they could be related to an underlying condition, such as BED, consider making an appointment with a healthcare professional to discuss your options.
Talking with a friend or peer when you feel like binging may help reduce your likelihood of overeating.
One 2018 study of 101 adolescents undergoing sleeve gastrectomy showed that reliable social support was associated with fewer episodes of binge eating.
A positive social support system is thought to reduce the impact of stress, which may help decrease your risk of other coping habits like emotional eating.
If you don’t have someone in your life that you feel you can talk with, helplines are available free of charge.
While the strategies above can be useful, a treatment plan designed by a professional may be needed to help overcome binging.
CBT is often recommended to explore the connection between thoughts, feelings, and eating patterns. This can help your healthcare professional recommend the appropriate strategies for modifying this behavior.
Other types of therapy used to treat binge eating include dialectical behavioral therapy, interpersonal psychotherapy, and behavioral weight loss therapy.
Antidepressants, antiepileptic drugs, and certain stimulants are also sometimes used, though more research is needed to evaluate the long-term effects of these medications.
