How To Stop Binging | How I Overcame Binge Eating

Added: 2026-05-11

[00:00:00]Have you ever had that feeling of sadness when you finish your meal?

[00:00:03]Restricting just causes stronger urges and then binging. But it was not just that I was hungry. I really just wanted to binge on something. The urges of binging are way way less intense and this also reduces the urgency of like this is my last time eating. I don't know when I'll eat next.

[00:00:22]Hey guys, I'm Ya. Welcome or welcome back to my channel. Today I'm sharing a requested video which is how to stop binge eating/over overeating.

[00:00:30]Disclaimer, I'm not a professional or a doctor. I'm just sharing what worked for me. So now let's get straight into the video. First of all, we need to understand why binge eating actually can't happen. It can happen because of many causes. For example, boredom, sadness, many emotional causes, restrictions, skipping meals, environment triggers, chaotic eating patterns, unpredictable meals, blood sugar crashes. But it is very important for you to identify your root cause of binging. It will be way better for you to just work on that root cause instead of just trying everything and nothing working for you. The first thing is to eat at consistent times. Your body loves a good routine and learns that food is predictable. If you eat at consistent times, your body will get hungry at those times. And this also reduces the urgency of like this is my last time eating. I don't know when I'll eat next.

[00:01:18]Because you know your next meal will be at a specific time. So you will be able to eat instead of just eating not knowing when will I eat next and this also prevents long gaps which leads to overeating. Another thing to do is meal planning. This removes the cheese and fatigue which is a very big trigger for binging. Meal planning will definitely help you to eat healthier because when you don't know what to eat, you will probably go for the quickest, easiest option from your kitchen or you will order something or you will go for multiple snacks which will lead to binging. Meal plan should be flexible, not too strict and you can include like everything you eat in it. You shouldn't include the healthiest things. Be realistic with it. So it will be easy for you to stick with it. And also meal planning helps you to get rid of that thought that oh my god, this is my last time eating this thing and this is so good. I don't know when I'll get to eat this next. But if you have a meal plan, you can include that specific thing in your meal plan the next time, next day.

[00:02:15]In the meal plan, include balanced meals. usually include carbohydrates for energy, fats for satisfaction, protein for fullness, and fiber for digestion and stable energy. Balanced meals help you to prevent that blood sugar spike. A blood sugar spike happens when you eat something that is rich in carbohydrates without balancing it with protein, fats, or fiber. Your blood sugar rises quickly and then drops very quick. In order to stabilize your blood sugar, my best things to do are eating slower, which we will talk about later in this video, walking for about 10 minutes after you eat your meal and eating balanced meals in the right order, which is fiber first, then protein, then fats, and then carbs. Hydration. Don't neglect hydration. Your cravings can feel way stronger when you're dehydrated. Trust me on this one. Once I really, really had a very strong urge to binge. It was almost my dinner time. But it was not just that I was hungry. I really just wanted to binge something, you know, like I wanted a large amount of food and to eat a lot of sugary foods. And I knew that eating my dinner would not help. So what I did instead, I drink some water.

[00:03:19]Then I had my dinner and I drink some more water. You got to trust me on this one. The urges of binging are way, way less intense if you drink water. Water is also very, very great for your digestion in your metabolism. So drink some water. It's very great for you. And it can also help you to feel full physically. In order to feel full mentally, you have to include healthy fats in your meals. Many people are scared of healthy fats because they are kind of high calorie, but that doesn't mean that they do nothing for you rather than just giving you calories. You will notice the biggest difference if you include heavy fats in your meals with your mental sty. Don't restrict yourself. Restricting just causes stronger urges and then binging and then you will get in some kind of cycle which is restricting binging again and all of that again and again. If you're restricting and when you eat your body won't be able to trust you anymore when it will get food next time. Whenever you will eat your body will just go for so we're eating right now let me get everything that I need and you will eat more and more and more and more because your body is scared it won't get food next time. Understand that food won't disappear later. Have you ever had that feeling of sadness when you finish your meal? Whenever you get that feeling, you need to understand that food comes out the next day. It's not going to disappear. You will be able to eat again in like a few hours. Time just flies by us. You'll get to eat the next time really, really quick. Save food for later. A bite of the pie tastes the same as the whole pie. Do you have a whole cake in front of you? Would you rather to binge on it and eat it all in one sitting? Or would you rather to cut it in slices and get enjoyment every single day because you get to have a slice of cake every single day? Or would you rather to get enjoyment at first that when you're eating it and then you will get that stomach pain. I guess you know how you feel when you're binging. This isn't your last chance eating. You will get to eat again later. And especially if you save food for later, you will get to have it again because you saved it.

[00:05:21]Just save it for later and have enjoyment later, not just right now because it tastes the same whether you have all of it right now or you have just a smaller portion. Change your relationship with food. Stop labeling food as good or bad. Cuz once you label food as good or bad, whenever you will eat something that you labeled as bad, your mind will think of it like so this is a bad food. I need to eat it all right now so I can start clean tomorrow.

[00:05:50]I can start again. I can start over.

[00:05:52]There is no starting over. You can't just reset your life and just start over tomorrow or after eating that meal or something. There's no good or bad food.

[00:06:03]You can have any food every single day if you would want to. You should not restrict on specific food because every single food has a good job for our body and does something good for us. Labeling food just increases guilt and then leads to that pinch cycle. Ask yourself questions and get in tone with your body. Ask yourself, am I hungry or am I emotionally overwhelmed? What am I actually feeling right now? If not now, when will I choose healing? I remember once I started binging and I was like opening a chocolate. It was kind of hard to open though. So I was like trying to open it and then at some point it took me like 10 seconds of trying to open it and then I asked myself what am I doing right now?

[00:06:47]Like what am I doing? What what are the benefits? I couldn't name any benefits for me rather than it just tasted good.

[00:06:53]But at some point I was at that point when it didn't even taste good. I was like I need to change this right now.

[00:06:59]Like if I won't change this right now, when will I change it? So I just stopped. I just left the chocolate, left everything that I wanted to eat and I just left the kitchen. Ask yourself, how hungry am I on a scale from 1 to 10? How fully am from a scale from 1 to 10. You should never be at one, but never be at 10. Eat slower. My favorite ways to eat slower are to put down the fork between your bites, chew more, and take smaller bites. And also another thing that can combine all of them is to put a time of 20 minutes in front of you when you're eating and you eat until that time goes out. If you already finished your meal, but that time still goes on, then you just sit there, don't do anything, no second portions, no scrolling, no watching TV, no nothing. Just sit there and watch that time. Doing this again and again, your mind will understand that if you don't eat your meal longer than 20 minutes, you will have nothing else to do. Now, what to do if you get an urge of binging? Delay the urge. Tell yourself that if you'll still want it, you will binge in 15 minutes or 20 minutes or how much you can go for it.

[00:08:07]Remember that bingching is just a thought and every single thought goes on. It's in your mind and it just goes away from your mind. In those 15 minutes or how much the time was for you, you replace the habit. Instead of binging, you can do something else. For example, you can plan your meals, go for a walk, study, create bracelets, read, try new workout, buy something online, make a wish list, watch a YouTube video, film a Tik Tok, journal, meditate, do EFT topping. It's a way to regulate your nervous system, and it actually works.

[00:08:38]Make a bookmark, draw, write a poem, learn a new language, bring something warm, make a to-do list. There are actually so many things to do instead of binging. You can search for them on Pinterest, on YouTube, on Tik Tok, like everywhere. But find your favorite hobby that you can go back to every single time you want to binge. And also, I would recommend creating a list with things that you like to do. And instead of binging, you can check that list and do something out of it. Change the environment. When you're eating, don't eat in the kitchen. The kitchen is full of food. So, you'll be constantly surrounded by food, which will trigger you more into binging. But if you eat in the kitchen, just leave the kitchen right after eating. Understand emotional eating. Bingoes are often emotional and not physical. So, address stress, sadness, boredom, and loneliness and see how you're feeling emotionally. You may actually use food as a coping mechanism and not as food itself. So you should focus on healing yourself emotionally first. Things you can do in order to address your emotional causes are journaling, meditating, talking to God or whatever you believe in, maybe talking to the universe or talking to a good friend of yours, understanding consequences but gentle, not shame based. Whenever you get that urge, remember how you feel after you binge.

[00:10:05]Feeling bloating and nauseous, having disrupted hunger cues the next day, feeling tired or low energy, like feeling extremely exhausted and sluggish, emotional regret, it costs a lot of money. There are way more consequences and they are different for everyone. You can make a list of them if you want. So whenever you want binge, you can check two lists that you learned from this video. a list of things you can do instead of binging. And another one, the consequences of binging for you. Create a daily routine. Create a simple daily routine for you that you can follow around your meals. When you're eating and you feel like you would eat more after your meal, but then you remember you have a routine to follow. So, you will understand that you don't have enough time to binge because you have other things to do. And also create a list of meal ideas that you can make that are easy or that you can meal prep. It should be an easy list for you that you can check every single time you don't know what to eat or every single time you want to order something. If you have that list in your hand, you can check it and you can make an easy, balanced, delicious meal out of it.

[00:11:13]Understand that it's all in your mind.

[00:11:15]You don't do anything if your mind doesn't tells you to do it. Some people need to take accountability of what they're doing. You need to understand that you're binging because you want to do it. You won't do anything if you don't tell your mind to do it. Every single time you get out of your bed in the morning, first you tell your mind that, "So, I'm going to get out of my bed and start my morning, start my day, do this, do that." The same things go on when you're binging. You tell your mind that, "So, I'm going to binge. I'm going to open this and this and I'm going to eat this." Who put that food in your mouth? You did. That's the result of your own actions. You can't blame anyone. No one else can do this for you.

[00:11:55]You are the only one that can heal yourself. And you don't have to do it perfectly. Remember that consistency over perfection every single day. If you're healing and you binge, don't think that you lost the game already. It happens. It can happen to everyone.

[00:12:12]Remember that you're not alone. You can reach out for help anytime. what you can do after binging. The next day after you binge, don't restrict. Don't skip meals, don't fast, don't over exercise, don't do more cardio, don't I don't know what can come up to your mind, but just a normal day just eating your meals normally, hydrate more because that will help to flush out the toxins from your body. It helps with your digestion, too, and it helps to be more hydrated. Most probably after binge you're not as hydrated as before. So drink more water.

[00:12:48]Don't skip meals. Eat normally. Include more nutrients in your diet. Don't be harsh on yourself. Don't over exercise yourself. Remember that healing takes time. It's slow, gradual, but you will get the results that you want. It's not the ones and it was like something showing that real progress takes time and it shouldn't be too intense. The perfect example to give here, baking a cake, if you bake it at 160° C and like 45 minutes, it will come out great. But if you bake it at 200° C and 20 minutes, it will be burnt on top and undercooked in the middle. I think you understood my point here. It shouldn't go too harsh and too fast. Healing takes time. It's slow, but it will be worth it in the end. If you start binging, pause. Ask yourself, what am I doing right now?

[00:13:39]What are the benefits of this? Do I really want this? Do I really want to feel that way in the end? Or do I want to reach my goals? I want to feel great.

[00:13:47]I want to feel good in my body and I really want to live my dream life. And that's everything I had to say in this video. I hope you enjoyed it. I hope it was helpful for you. Let me know what other videos you would like to see on my channel. If you support me, you can follow me on my other socials, which is my Tik Tok and my Instagram. I'm very active on my Tik Tok, so you can follow me there. I love you all very much and I'll see you soon. Bye guys.