Binge Eating Support Series Post 3
Strategies to Prevent Binge Eating
As highlighted in the previous post, binge eating is both a body and brain response to restriction, stress, and unmet needs—not a personal shortcoming. Maybe you’ve had therapy in the past that tried to get to the “root of the issue” without considering the support you need in real time. In the next several blog entries, we’re diving into practical strategies that help reduce the binge-restrict cycle, support your nervous system, rebuild trust in your body, and give up the fight with food.
Buckle up! You’re in for a ride. Ideas are divided into prevention strategies, in addition to those strategies that can be used before, during, and after binge eating. To avoid overwhelm, we’ll divide these up into four different entries. Most strategies are core elements of Cognitive Behavior Therapy and its sibling therapy, Dialectical Behavior Therapy, which have the most research support for use with binge eating. Each post will explore different strategies used across time. We’ll start with…
Prevention strategies
These may not stop a binge right away, but they may reduce your vulnerability to future binges:
Develop and stick with a regular eating schedule: breakfast + lunch + dinner + 2–3 snacks, waiting no more than every 3-4 hours between them
Avoid fasting or cutting out entire food groups; instead, aim for food group variety at meals and snacks if possible.
Notice the enjoyment of what you’re eating—incorporating “satisfying” meals and snacks are key in preventing deprivation that leads to binge eating
Eat enough. If accessible to you, work with an eating disorder-informed dietitian to determine your needs.
Examine your sleep patterns. Are you getting enough restful sleep? Untreated sleep apnea, insomnia, or inconsistent sleep schedules may impact eating behaviors.
Consider the role of drug and alcohol use on your eating. Many drugs (Caffeine, I’m looking at you!) can decrease appetite, which increases binge eating after it wears off. This includes prescribed medications such as stimulant medication for ADHD. Understand how the medicines you take may influence your appetite. On the other hand, alcohol and marijuana generally increase appetite.
The information shared in this blog is intended to educate and empower, not to replace medical or mental health services. It should not be used as a form of treatment. If you’re struggling or need individualized care, please reach out to a licensed professional.