Breaking the Binge Cycle

Kick Your Compulsive Habit

Is disordered eating putting a wrench in your diet? Here are some tips to help you kick compulsive habits and start eating the right amount.

We’ve all been there. Someone leaves us alone with a fridge full of leftovers and even though we’re full, the banana pudding beckons. Next time you’re tempted to keep going back for more, try these tactics first.

1. Recognize your eating patterns.

If you’re a frequent overeater, pay attention to the place, time of day, and your mood each time you eat. If you find that you’re eating when you’re stressed or feeling down, look for alternative ways to cope with what’s bothering you. Try exercising, talking to people who make you happy, or your favorite hobby – find things that make you feel great, and keep going back!

2. Dole out healthy portions.

Rather than snacking mindlessly throughout the day or engaging in restrictive behaviors, plan to eat healthy meals throughout your day that leave you feeling satisfied. If you’re prone to periods of starvation followed by periods of overindulgence, start giving yourself permission to eat a full plate of food that’s good for you!

woman binging on junk food

3. Savor your favorite foods.

Don’t label certain foods “off-limits” – forbidding your favorite foods will only make you want them more. Instead of setting lofty goals like giving up macaroni and cheese forever (which can leave you frustrated and binging on a whole box), learn to eat mindfully and enjoy small amounts of your must-have eats.

4. Streamline your pantry and fridge.

If you know you won’t be able to resist a whole gallon of ice cream, don’t give yourself the option of gorging on it. If you can, set yourself up for success by scratching the things off your grocery list that you’re most likely to binge on.

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