Beat The Bingeing

Binge eating is a complex topic that is closely related to your psychological wellbeing, so it's hard to give a 'one-size-fits-all' solution to this problem. While we will be discussing binge eating in general, it's crucial to note this might stem from mental health issues that need to be addressed, so first and foremost, speak to a healthcare professional if you or someone you know is regularly binge eating.

Practical solutions

The problem with cravings is that the more we obsess about them, the more likely they are to grow. Try these tips to break the cycle:

• Banish trigger foods from the house until you have a healthier relationship with food. You might be able to start reintroducing them after your diet is well established and you feel psychologically positive about eating.
• Avoid drinking alcohol, especially if this is a trigger for you.
• Write out a list of distraction activities to do when you feel the urge to binge. such as heading outside for a walk, running yourself a bath, or calling up a friend.
• Use the Food Triggers feature in your diary. This can allow you to monitor what triggers your binge eating as well as giving you tips on how to break this habit.
• Break up your routine. For example, try coming home from work at a different time.
• Aim for higher-protein, higher-fibre meals to minimise blood sugar crashes and cravings.

Give yourself a break

A lot of binge eating is related to 'all or nothing' behaviour: you believe that once you've veered off track slightly, you might as well just continue. It also tends to be related to the idea, perhaps enforced in childhood, that there are 'good' and 'bad' foods. At Nutracheck, we advocate everything in moderation – you can still lose weight and reach your goals while enjoying all your favourite foods. There's no need to cut out any foods or food groups from your diet – we know this can promote binge eating behaviours due to the extreme feeling of restriction.

Professional help

If you feel you need further help, we strongly encourage you to seek out a dietitian who specialises in psychological eating problems. The eating disorder charity BEAT may also have resources to help.