How to Stop Binge Eating: A Personal Perspective

I have been dealing with excess weight my whole life. I have tried hundreds of diets and plans with limited success. As I think on my share of failures with weight control, I have found that binge eating is one of them and perhaps one that halts enormously my resolve to lose weight and feel healthy. I want to share my perspective on how to stop binge eating.



Binge eating is a sudden urge and it's a strong one. If you are obese or even overweight you may have experienced it. I have found, at least in my personal experience, that binge eating is sort of a reaction to external causes (although I have learned to take full responsibility for it). It usually starts with something that increases my anxiety. It may be a particular event that happens at work, at school or even at home with the kids or my partner. Then, anxiety increases and finally I reach for that food that is next to me. I take the first bite and there is no stopping after that. The guilt, shame and remorse that follow after being stuffed with food leaves me with very awful feeling about myself and my life.



So how do I stop binge eating?

I have learned some tricks. First of all I have declared my house a "junk food free home". There are no cakes, no cookies, nothing prepared that could be eaten immediately. I make an effort to buy food that needs preparation because in this way food is not "reachable" for that first bite that spirals me into binge eating. Of course this work great at home but at work does not apply.



Another way I try to stop binge eating is to try to avoid that first bite by applying a technique called HALT. When reaching for a food at odds hours (that is outside my schedule meals) I always ask myself: Are you reaching this food because you are Hungry, Angry, Lonely, or Tired? Usually it is because of the last three options in my case, so by just asking that question I am in control now and I decide if I eat or not. In some cases I have been able to stop right there my binge eating behavior.



Planning my meals has been a great way to control my binge eating. I plan the night before what to eat. Make my food in the kitchen and ready to be eaten the next day. I eat 3 times a day with 2 mini meals for snacking midmorning and midafternoon. I have found that these 5 meals allow me to be satisfied with food and have prevented me to go binge eating. The days that I do not plan my meals are candidates for binge eating.



Six months ago I took a good look at my binge eating and started to research the issue. In my particular case I have been able to reduce it significantly to may be once in a month. It used to be a 3-4 times a week event. The techniques I have discussed here have helped me to control this unhealthy behavior. I hope it will help you too.