Struggling with Binge Eating? 5 Simple Tips to Regain Control

Don’t Skip Meals
Skipping meals often leads to intense hunger, making it much harder to control portions later. Aim for regular, balanced meals with protein, fiber, and healthy fats to keep you satisfied throughout the day.

Identify Your Triggers
Binge eating isn’t just about food—it’s often linked to stress, boredom, or emotions. Pay attention to when cravings strike. Are you actually hungry, or just looking for comfort? Try a short walk, deep breathing, or journaling instead.

Slow Down & Eat Mindfully
When you eat too fast, your brain doesn’t have time to register that you’re full. Chew slowly, put your fork down between bites, and truly taste your food—this makes a big difference in preventing overeating.

Don’t Label Foods as ‘Good’ or ‘Bad’
Restricting foods too much can actually lead to bingeing later. Instead of completely cutting out your favourite treats, try allowing them in moderation so you don’t feel deprived.

 Prioritise Sleep & Stress Management
Lack of sleep and high stress levels can increase cravings for sugary, high-calorie foods. Aim for 7-9 hours of sleep and find ways to unwind—whether it’s working out, meditating, or simply taking a break.

You’ve Got This! 

Remember, overcoming binge eating is a journey, not a quick fix. Be kind to yourself, focus on progress, and don’t hesitate to reach out for support!

Healthy Regards

Phil - PTBI