Member Comments for the Article:

10 Ways to Stop Binge Eating in Its Tracks

How to Prevent a Binge and Regain Control

66 Comments



  • 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. - 6/10/2016 10:29:51 PM
  • 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. - 6/3/2016 8:00:41 PM
  • 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 - 6/2/2016 8:13:21 PM
  • 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! - 6/2/2016 5:28:14 AM
  • 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. - 6/2/2016 4:41:36 AM
  • 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. - 5/3/2016 1:27:06 AM
  • 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???????? - 3/28/2016 12:10:16 AM
  • 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. - 3/26/2016 12:52:28 PM
  • "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. - 3/26/2016 12:21:37 PM
  • 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. - 3/26/2016 11:34:09 AM
  • 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'. - 1/13/2016 9:12:38 PM
  • Binge eating is a disorder for me. Thanks Sparkpeople for the article. The only solution for me is to not eat all the sweets that I love. I've also found that once I get them out of my system, the cravings stop. Now if I can never start back I'll be fine but unfortunately something calls me back even tho I'm not craving. It's a comfort situation I think. - 12/26/2015 3:46:34 PM
  • I keep reading comments about eating at night or binge eating. Both are very real. But I also read people writing in about " this is the same information that has been going around for years" that too is true. However as I became overweight 25 years ago, my doctor told me something I never forgot " to lose weight you have to take in less than you expend" That was 20 years ago. also told me that "binge eating is more about a behavioral/mental problem than a health issues" Maybe these items have been recycled because it is that simple for 95% of all people. Those pesky facts.... :-) Keep the fact coming folks - 12/7/2015 4:06:13 PM
  • I think we can all agree that no tip will work for everyone in every situation. I understand it is disappointing when we try tips and they don't work for us, but that can still be a positive thing: checking off something that doesn't work from the list and trying something else. And I agree with many commenters that this article does not address the binge eating disorder.

    I personally like the idea of using tiny forks, spoons, and bowls for the scheduled treat. When I have rich, chocolatey treats in a bowl, I use a tiny shrimp fork or a baby spoon... not the bulky plastic ones they sell now, but a delicate stainless steel spoon with a long, slender handle. This works for me. I can't say it will work for others. However, I have a mental-emotional-etc attachment to chocolate. I am not giving it up, so I found a way to make peace with my chocolate attachment. I value quality of life over longevity.

    The first tip is also helpful for me... putting my portion on my plate instead of eating from a container. - 12/7/2015 10:29:23 AM
  • This article has been here being recycled for years now. I wish they had some new things. - 12/7/2015 6:07:20 AM

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