Binge eating disorder (BED) is a type of feeding and eating disorder that’s now recognized as an official diagnosis.

It
affects almost 2% of people worldwide and can cause additional health issues linked to diet, such as high cholesterol
levels and diabetes.

Feeding and eating disorders are not about food alone, which is why they’re recognized as psychiatric disorders.
People typically develop them as a way of dealing with a deeper issue or another psychological condition, such as
anxiety or depression.

This article looks at the symptoms, causes, and health risks of BED, as well as how to get help and support to
overcome it.

What is binge eating disorder, and what are the

symptoms?
People with BED may eat a lot of food in a short amount of time, even if they aren’t hungry. Emotional stress or
destress often plays a role and might trigger a period of binge eating.

A person might feel a sense of release or relief during a binge but experience feelings of shame or loss of control
afterward (1, 2Trusted Source).

For a healthcare professional to diagnose BED, three or more of the following symptoms must be present:

 eating much more rapidly than normal

 eating until uncomfortably full
 eating large amounts without feeling hungry
 eating alone due to feelings of embarrassment and shame
 feelings of guilt or disgust with oneself

People with BED often experience feelings of extreme unhappiness and distress about their overeating, body shape,
and weight (1, 2Trusted Source, 3Trusted Source).

SUMMARYBED is characterized by repeated episodes of uncontrolled intake of unusually large amounts of food in a
short period of time. These episodes are accompanied by feelings of guilt, shame, and psychological distress.

What causes binge eating disorder?

The causes of BED are not well understood but likely due to a variety of risk factors, including:

 Genetics. People with BED may have increased sensitivity to dopamine, a chemical in the brain that’s
responsible for feelings of reward and pleasure. There is also strong evidence that the disorder is inherited
(1, 4Trusted Source, 5Trusted Source, 6Trusted Source).
 Gender. BED is more common in women than in men. In the United States, 3.6% of women experience
BED at some point in their lives, compared with 2.0% of men. This may be due to underlying biological
factors (4Trusted Source, 7Trusted Source).
  Changes in the brain. There are indications that people with BED may have changes in brain structure that
result in a heightened response to food and less self-control (4Trusted Source).
 Body size. Almost 50% of people with BED have obesity, and 25–50% of patients seeking weight loss
surgery meet the criteria for BED. Weight problems may be both a cause and result of the disorder
(5Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
 Body image. People with BED often have a very negative body image. Body dissatisfaction, dieting, and
overeating contribute to the development of the disorder (10Trusted Source, 11Trusted Source, 12).
 Binge eating. Those affected often report a history of binge eating as the first symptom of the disorder. This
includes binge eating in childhood and the teenage years (4Trusted Source).
 Emotional trauma. Stressful life events, such as abuse, death, separation from a family member, or a car
accident, are risk factors. Childhood bullying due to weight may also contribute (13Trusted
Source, 14Trusted Source, 15Trusted Source).
 Other psychological conditions. Almost 80% of people with BED have at least one other psychological
disorder, such as phobias, depression, post-traumatic stress disorder (PTSD), bipolar disorder, anxiety, or
substance abuse (1, 8Trusted Source).

An episode of binge eating can be triggered by stress, dieting, negative feelings relating to body weight or body
shape, the availability of food, or boredom (1).

SUMMARYThe causes of BED are not fully known. As with other eating disorders, a variety of genetic,
environmental, social, and psychological risks are associated with its development.

How is BED diagnosed?

While some people may occasionally overeat, such as at Thanksgiving or a party, it does not mean they have BED,
despite having experienced some of the symptoms listed above.

BED typically starts in the late teens to early twenties, although it can occur at any age. People generally need
support to help overcome BED and develop a healthy relationship with food. If left untreated, BED can last for many
years (16Trusted Source).

To be diagnosed, a person must have had at least one binge eating episode per week for a minimum of three months
(1, 2Trusted Source).

The severity ranges from mild, which is characterized by one to three binge eating episodes per week, to extreme,
which is characterized by 14 or more episodes per week (1, 2Trusted Source).

Another important characteristic is not taking action to “undo” a binge. This means that, unlike bulimia, a person with
BED does not throw up, take laxatives, or over-exercise to try and counteract a binging episode.

Like other eating disorders, it’s more common in women than men. However, it’s more common among men than
other types of eating disorders (17Trusted Source).

What are the health risks?

BED is associated with several significant physical, emotional, and social health risks.

Up to 50% of people with BED have obesity. However, the disorder is also an independent risk factor for gaining
weight and developing obesity. This is due to the increased calorie intake during binging episodes (8Trusted Source).

On its own, obesity increases the risk of heart disease, stroke, type 2 diabetes, and cancer (18Trusted Source).

However, some studies have found that people with BED have an even greater risk of developing these health
problems, compared with people with obesity of the same weight who don’t have BED (16Trusted Source, 18Trusted
Source, 19Trusted Source).

Other health risks associated with BED include sleep problems, chronic pain conditions, asthma, and irritable bowel
syndrome (IBS) (16Trusted Source, 17Trusted Source, 20Trusted Source).

In women, the condition is associated with a risk of fertility problems, pregnancy complications, and the development
of polycystic ovary syndrome (PCOS) (20Trusted Source).

Research has shown that people with BED report challenges with social interactions, compared with people without
the condition (21Trusted Source).

Additionally, people with BED have a high rate of hospitalization, outpatient care, and emergency department visits,
compared with those who don’t have a feeding or eating disorder (22Trusted Source).

Although these health risks are significant, there are a number of effective treatments for BED.

SUMMARYBED is linked to an increased risk of weight gain and obesity, as well as associated diseases like diabetes
and heart disease. There are also other health risks, including sleep problems, chronic pain, mental health problems,
and reduced quality of life.

What are the treatment options?

The treatment plan for BED depends on the causes and severity of the eating disorder, as well as individual goals.

Treatment may target binge eating behaviors, excess weight, body image, mental health issues, or a combination of
these.

Therapy options include cognitive behavioral therapy, interpersonal psychotherapy, dialectical behavior therapy,
weight loss therapy, and medication. These may be carried out on a one-to-one basis, in a group setting, or in a self-
help format.

In some people, just one type of therapy may be required, while others may need to try different combinations until
they find the right fit.

A medical or mental health professional can provide advice on selecting an individual treatment plan.
Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) for BED focuses on analyzing the relationships between negative thoughts,
feelings, and behaviors related to eating, body shape, and weight (2Trusted Source, 23Trusted Source).

Once the causes of negative emotions and patterns have been identified, strategies can be developed to help people
change them (2Trusted Source).

Specific interventions include setting goals, self-monitoring, achieving regular meal patterns, changing thoughts about
self and weight, and encouraging healthy weight-control habits (23Trusted Source).

Therapist-led CBT has been demonstrated to be the most effective treatment for people with BED. One study found
that after 20 sessions of CBT, 79% of participants were no longer binge eating, with 59% of them still successful after
one year (23Trusted Source).

Alternatively, guided self-help CBT is another option. In this format, participants are usually given a manual to work
through on their own, along with the opportunity to attend some additional meetings with a therapist to help guide
them and set goals (23Trusted Source).

The self-help form of therapy is often cheaper and more accessible, and there are websites and mobile apps that
offer support. Self-help CBT has been shown to be an effective alternative to traditional CBT (24, 25Trusted Source).

SUMMARYCBT focuses on identifying the negative feelings and behaviors that cause binge eating and helps put
strategies in place to improve them. It is the most effective treatment for BED and may be done with a therapist or in
a self-help format.

Interpersonal psychotherapy

Interpersonal psychotherapy (IPT) is based on the idea that binge eating is a coping mechanism for unresolved
personal problems such as grief, relationship conflicts, significant life changes, or underlying social problems
(23Trusted Source).

The goal is to identify the specific problem linked to the negative eating behavior, acknowledge it, and then make
constructive changes over 12–16 weeks (2Trusted Source, 26Trusted Source).

Therapy may either be in a group format or on a one-to-one basis with a trained therapist, and it may sometimes be
combined with CBT.

There is strong evidence that this type of therapy has both short- and long-term positive effects on reducing binge
eating behavior. It is the only other therapy with long-term outcomes as good as CBT (23Trusted Source).

It may be particularly effective for people with more severe forms of binge eating and those with lower self-
esteem (23Trusted Source).

SUMMARYIPT views binge eating as a coping mechanism for underlying personal problems. It addresses binge
eating behaviors by acknowledging and treating those underlying problems. It is a successful therapy, particularly for
severe cases.
Dialectical behavior therapy

Dialectical behavior therapy (DBT) views binge eating as an emotional reaction to negative experiences that the
person has no other way of coping with (23Trusted Source).

It teaches people to regulate their emotional responses so that they can cope with negative situations in daily life
without binging (23Trusted Source).

The four key areas of treatment in DBT are mindfulness, distress tolerance, emotion regulation, and interpersonal
effectiveness (23Trusted Source).

A study including 44 women with BED who underwent DBT showed that 89% of them stopped binge eating by the
end of therapy, although this dropped to 56% by the 6-month follow-up (27Trusted Source).

However, there is limited information on the long-term effectiveness of DBT and how it compares with CBT and IPT.

While research on this treatment is promising, more studies are needed to determine if it could be applied to all
people with BED.

SUMMARYDBT sees binge eating as a response to negative experiences in daily life. It uses techniques like
mindfulness and the regulation of emotions to help people cope better and stop binging. It is unclear if it is effective in
the long term.

Weight loss therapy

Behavioral weight loss therapy aims to help people lose weight, which may reduce binge eating behavior by
improving self-esteem and body image.

The intent is to make gradual healthy lifestyle changes in regards to diet and exercise, as well as monitor food intake
and thoughts about food throughout the day. Weight loss of about 1 pound (0.5 kg) per week is expected (23Trusted
Source).

While weight loss therapy may help improve body image and reduce weight and the health risks associated with
obesity, it has not been shown to be as effective as CBT or IPT at stopping binge eating (23Trusted
Source, 25Trusted Source, 28, 29Trusted Source).

As with regular weight loss treatment for obesity, behavioral weight loss therapy has been shown to help people
achieve only short-term, moderate weight loss (25Trusted Source).

However, it may still be a good option for people who were not successful with other therapies or are
primarily interested in losing weight (23Trusted Source).

SUMMARYWeight loss therapy aims to improve binge eating symptoms by reducing weight in hopes that this will
improve body image. It is not as successful as CBT or interpersonal therapy, but it may be useful for some
individuals.

Medications

Several medications have been found to treat binge eating and are often cheaper and faster than traditional therapy.
However, no current medications are as effective at treating BED as behavioral therapies.

Available treatments include antidepressants, antiepileptic drugs like topiramate, and drugs traditionally used for
hyperactive disorders, such as lisdexamfetamine (2Trusted Source).

Research has found that medications have an advantage over a placebo for the short-term reduction of binge eating.
Medications have been shown to be 48.7% effective, while placebos have been shown to be 28.5% effective
(30Trusted Source).

They may also reduce appetite, obsessions, compulsions, and symptoms of depression (2Trusted Source).

Although these effects sound promising, most studies have been conducted over short periods, so data on the long-
term effects is still needed (30Trusted Source).

In addition, side effects of treatment may including headaches, stomach problems, sleep disturbances, increased
blood pressure, and anxiety (17Trusted Source).

Because many people with BED have other mental health conditions, such as anxiety and depression, they may also
receive additional medications to treat these.

SUMMARYMedications may help improve binge eating in the short term. However, long-term studies are needed.
Medications are generally not as effective as behavioral therapies and can have side effects.

How to overcome binging

The first step in overcoming binge eating is speaking to a medical professional. This person can help with a
diagnosis, determine the severity of the disorder, and recommend the most appropriate treatment.

In general, the most effective treatment is CBT, but a range of treatments exists. Depending on individual
circumstances, just one therapy or a combination may work best.

No matter which treatment strategy is used, it is important to also make healthy lifestyle and diet choices when
possible.

Here are some additional helpful strategies:

 Keep a food and mood diary. Identifying personal triggers is an important step in learning how to control
binge impulses.
 Practice mindfulness. This can help increase awareness of binging triggers while helping increase self-
control and maintaining self-acceptance (31Trusted Source, 32Trusted Source, 33Trusted Source).
 Find someone to talk to. It is important to have support, whether it is through a partner, family, a friend,
binge eating support groups, or online (34Trusted Source).
 Choose healthy foods. A diet consisting of foods high in protein and healthy fats, regular meals, and whole
foods will help satisfy hunger and provide needed nutrients.
 Start exercising. Exercise can help enhance weight loss, improve body image, reduce anxiety symptoms,
and boost mood (35Trusted Source, 36).
  Get enough sleep. Lack of sleep is associated with higher calorie intake and irregular eating patterns. It’s
recommended to get at least 7–8 hours of good sleep per night (37Trusted Source).
SUMMARYCBT and IPT are the best treatment options for BED. Other strategies include keeping a food and mood
diary, practicing mindfulness, finding support, choosing healthy foods, exercising, and getting enough sleep.

The bottom line

BED is a common feeding and eating disorder that, if not treated, can seriously affect a person’s health.

It’s characterized by repeated, uncontrolled episodes of eating large amounts of food and often accompanied by
feelings of shame and guilt.

It can have negative effects on overall health, body weight, self-esteem, and mental health.

Fortunately, very effective treatments are available for BED, including CBT and IPT. There are also many healthy
lifestyle strategies that can be incorporated into everyday life.

The first step in overcoming BED is to ask for help from a medical professional.

Editor’s note: This piece was originally published on Dec. 16, 2017. Its current publication date reflects an update,
which includes a medical review by Timothy J. Legg, PhD, PsyD.

15 Helpful Tips to Overcome Binge

Eating
Binge eating disorder (BED) is considered the most common feeding and eating disorder in the United States
(1Trusted Source).

BED is about more than food, it’s a recognized psychological condition. That means people with the disorder will
likely need a treatment plan designed by a medical professional to overcome it.

People who are diagnosed with BED experience episodes of eating unusually large amounts, even when they’re not
hungry. After an episode, they may feel a strong sense of guilt or shame.

Regular binge episodes can lead to weight gain, which can contribute to health conditions like diabetes and heart
disease.

Fortunately, there are plenty of strategies you can try — both at home and with the help of a professional — to reduce
episodes of binge eating.
Here are 15 tips to help overcome binge eating.
Share on Pin terest

1. Ditch the diet

Fad diets can often be very unhealthy, and studies show that overly restrictive eating methods may trigger episodes
of binge eating.

For example, one study in 496 adolescent girls found that fasting was associated with a higher risk of binge eating
(2Trusted Source).

Similarly, another study in 103 women noticed that abstaining from certain foods resulted in increased cravings and a
higher risk of overeating (3Trusted Source).

Instead of following diets that focus on cutting out entire food groups or significantly slashing calorie intake to lose
weight quickly, focus on making healthy changes.

Eat more whole, unprocessed foods, such as fruits, vegetables, and whole grains, and moderate your intake of treats
rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health.

SUMMARYStudies show that fasting or eliminating certain foods from your diet may be associated with increased
cravings and overeating. Focus on eating healthy foods instead of dieting or cutting out certain foods completely.

2. Avoid skipping meals

Setting a regular eating schedule and sticking to it is one of the most effective ways to overcome binge eating.

Skipping meals can contribute to cravings and increase the risk of overeating.

One small, 2-month study showed that eating one large meal per day increased levels of blood sugar and the hunger-
stimulating hormone ghrelin to a greater extent than eating three meals per day (4Trusted Source).

Another study in 38 people found that adhering to a regular eating pattern was associated with a decreased
frequency of binge eating (5Trusted Source).

Try setting a regular eating schedule and sticking to it.

SUMMARYAdhering to a regular eating pattern can reduce the risk of overeating and may be associated with lower
levels of ghrelin and fasting blood sugar.

3. Practice mindfulness
Mindfulness is a practice that involves listening to your body and paying attention to how you feel at the moment.

This technique can prevent overeating by helping a person learn to recognize when they no longer feel hungry.
One review of 14 studies found that practicing mindfulness meditation decreased the incidence of binge eating and
emotional eating (6Trusted Source).

Another small study showed that combining mindfulness with cognitive behavioral therapy may improve eating
behavior and self-awareness (7Trusted Source).

Try listening to your body to recognize when hunger tapers off. Additionally, try to eat slowly and enjoy food to
promote healthy eating behaviors.

SUMMARYPracticing mindfulness can help you recognize when you’re no longer hungry, which can improve your
eating behaviors and reduce the incidence of binge eating.

4. Stay hydrated
Drinking plenty of water throughout the day is a simple yet effective way to curb cravings and stop overeating.

In fact, studies show that increasing water intake could be linked to decreased hunger and calorie intake.

For example, one study in 24 older adults found that drinking 17 ounces (500 ml) of water before eating a meal
decreased the number of calories consumed by 13%, compared with a control group (8Trusted Source).

Similarly, another study in older adults showed that drinking 13–17 ounces (375–500 ml) of water 30 minutes before
a meal significantly decreased hunger and calorie intake while increasing feelings of fullness during the day (9Trusted
Source).

Other studies indicate that drinking more water can boost metabolism and weight loss (10Trusted Source, 11Trusted
Source).

The amount of water each person should drink daily depends on various factors. Thus, it’s best to listen to your body
and drink when you feel thirsty to ensure you’re staying well hydrated.

SUMMARYDrinking more water can keep you feeling full to decrease calorie intake and prevent binge eating.

5. Try yoga
Yoga is a practice that incorporates both the body and mind by using specific breathing exercises, poses, and
meditation to reduce stress and enhance relaxation.

Studies indicate that yoga can help encourage healthy eating habits and reduce the risk of emotional eating.

One small study in 50 people with BED showed that practicing yoga for 12 weeks led to a significant reduction in
binging (12Trusted Source).

Another study in 20 girls found that combining yoga with outpatient eating disorder treatment decreased depression,
anxiety, and body image disturbances — all of which could be factors involved in emotional eating (13Trusted
Source).
Research also shows that yoga can decrease levels of stress hormones like cortisol to keep stress under control and
prevent binge eating (14Trusted Source, 15Trusted Source).

Try joining a local yoga studio to start adding this type of exercise to your routine. You can also use online resources
and videos to practice at home.

SUMMARYYoga can help prevent binge eating and may reduce common triggers like stress, depression, and
anxiety.

6. Eat more fiber

Fiber moves slowly through your digestive tract, keeping you feeling full longer (16Trusted Source).

Some research suggests that increasing fiber intake could cut cravings, reduce appetite, and food intake.

One small, 2-week study found that supplementing twice daily with a type of fiber found in vegetables decreased
hunger and calorie intake while increasing fullness (17Trusted Source).

Another study in 10 adults showed that taking 16 grams of prebiotic fiber daily increased levels of specific hormones
that influence satiety and significantly reduced feelings of hunger (18Trusted Source).

Fruits, vegetables, legumes, and whole grains are just a few fiber-rich foods that can keep you feeling full.

SUMMARYFiber can help keep you feeling full to reduce calorie intake and feelings of hunger.

7. Clean out the kitchen

Having lots of junk food or trigger foods in the kitchen can make it much easier to binge eat.

Conversely, keeping healthy foods on hand can reduce your risk of emotional eating by limiting the number of
unhealthy options.

Start by clearing out processed snack foods like chips, candies, and pre-packaged convenience foods and swapping
them for healthier alternatives.

Stocking your kitchen with fruits, vegetables, protein-rich foods, whole grains, nuts, and seeds can improve your diet
and reduce your risk of binge eating unhealthy foods.

SUMMARYRemoving unhealthy foods from your kitchen and stocking up on healthy alternatives can improve diet
quality and make it harder to binge eat.

8. Start hitting the gym

Studies indicate that adding exercise to your routine could prevent binge eating.
For instance, one 6-month study in 77 people showed that increasing weekly exercise frequency stopped binge
eating in 81% of participants (19Trusted Source).

Another study in 84 women found that pairing cognitive behavioral therapy with regular exercise was significantly
more effective at reducing the frequency of binge eating than therapy alone (20Trusted Source).

Plus, other research suggests that exercise can decrease stress levels and enhance mood to prevent emotional
eating (21Trusted Source).

Walking, running, swimming, biking, and playing sports are just a few different forms of physical activity that can help
relieve stress and reduce binge eating.

SUMMARYStudies show that exercising can reduce the risk of binge eating and decrease stress levels.

9. Eat breakfast every day

Starting each day off with a healthy breakfast might reduce the risk of binge eating later in the day.

Several studies have found that maintaining a regular eating pattern is associated with less binge eating and lower
levels of ghrelin, the hormone that stimulates feelings of hunger (4Trusted Source, 5Trusted Source).

Plus, filling up on the right foods can keep you feeling full to curb cravings and reduce hunger throughout the day.

For example, one study in 15 people found that eating a high-protein breakfast reduced levels of ghrelin to a greater
extent than eating a high carb breakfast (22Trusted Source).

Meanwhile, eating fiber- and protein-rich oatmeal was shown to improve appetite control and promote fullness in
another study in 48 people (23Trusted Source).

Try combining a few fiber-rich foods, such as fruits, vegetables, or whole grains, with a good source of protein to
avoid overeating.

SUMMARYEating a fiber- and protein-rich breakfast can prevent cravings and keep you satisfied throughout the
morning.

10. Get enough sleep

Sleep affects your hunger levels and appetite, and sleep deprivation may be linked to binge eating.

In fact, one study in 146 people found that those with BED reported significantly more symptoms of insomnia than
people without a history of this condition (24Trusted Source).

Another large study showed that shorter sleep duration was associated with higher levels of the hunger hormone
ghrelin and lower levels of leptin — the hormone responsible for promoting fullness.

Additionally, sleeping less than 8 hours per night was linked to higher body weight (25Trusted Source).
Aim to squeeze in at least 8 hours per night to keep your appetite in check and reduce your risk of binge eating.

SUMMARYBED may be linked to increased symptoms of insomnia. Sleep deprivation has been shown to alter the
levels of hormones that affect hunger and appetite.

11. Keep a food and mood journal

Keeping a food and mood journal that tracks what you eat and how you feel can be an effective tool. It can help
identify potential emotional and food triggers and promote healthier eating habits.

One study in 17 people showed that using an online self-help program that involved keeping a food diary was
associated with fewer self-reported episodes of binge eating (26Trusted Source).

Several other studies also suggest that tracking your intake may be linked to increased weight loss and aid long-term
weight management (27Trusted Source, 28Trusted Source, 29Trusted Source).

To get started, simply start recording what you eat and how you feel each day using either a journal or app.

SUMMARYFood and mood journals can help identify triggers to address potential problems. Studies show that using
a food diary is associated with fewer episodes of binge eating, as well as increased weight loss.

12. Find someone to talk to

Talking to a friend or peer when you feel like binging may help reduce your likelihood of overeating.

One study in 101 adolescents undergoing sleeve gastrectomy showed that reliable social support was associated
with less binge eating (30Trusted Source).

Another study in 125 women with obesity found that better social support was linked to decreased binge eating
severity (31Trusted Source).

A good social support system is thought to reduce the impact of stress, which may help decrease your risk of other
coping habits like emotional eating (32Trusted Source, 33Trusted Source).

Next time you feel like binge eating, pick up the phone and call a trusted friend or family member. If you don’t have
someone to talk to, eating disorder helplines are available free of charge.

SUMMARYA good social support system may be linked to decreased binge eating and stress.

13. Increase your protein intake

Upping your intake of protein-rich foods can keep you feeling full and help control your appetite.

One study in 19 people showed that increasing protein intake from 15% to 30% led to significant reductions in body
weight and fat mass, as well as decreased daily calorie intake by an average of 441 calories (34Trusted Source).
Similarly, another study found that following a high-protein diet enhanced metabolism, promoted feelings of fullness,
and increased levels of glucagon-like peptide 1 (GLP-1), a hormone known for its ability to suppress appetite
(35Trusted Source).

Try including at least one good source of protein — such as meat, eggs, nuts, seeds, or legumes — in each meal and
enjoy high-protein snacks when you feel hungry to keep cravings at bay.

SUMMARYIncreasing your protein intake has been shown to decrease calorie intake, enhance feelings of fullness,
and increase levels of GLP-1, a hormone that can help suppress appetite.

14. Plan meals

Planning meals can help ensure that you have healthy ingredients on hand to prepare nutritious meals. Also,
measuring out portion sizes and putting the remainder of food away may help you avoid triggering a binge.

In fact, one study in over 40,000 adults showed that meal planning was associated with improvements in diet quality
and variety, as well as a lower risk of obesity (36Trusted Source).

Meal planning also makes it easier to stick to a regular eating pattern, which has been linked to a decreased
frequency of binge eating (5Trusted Source).

Set aside an hour or two each week to plan out a weekly rotation for your meals.

SUMMARYMeal planning has been associated with improvements in diet quality and variety. It can also make
sticking to a regular eating pattern easier and ensure that you have healthy ingredients on hand at all times.

15. Seek help

While the strategies above can be helpful, oftentimes a treatment plan designed by a professional is needed to help
overcome binging.

Treatment for BED can involve different types of therapy or medications to help get binging under control and treat
any underlying causes or symptoms.

Cognitive behavioral therapy, the most effective form of therapy, explores the connection between your thoughts,
feelings, and eating patterns and then develops strategies to modify your behavior (37Trusted Source).

Other types of therapy used to treat binge eating include dialectical behavioral therapy, interpersonal psychotherapy,
and behavioral weight loss therapy (37Trusted Source).

Antidepressants, antiepileptic drugs, and certain stimulants are also sometimes used to treat BED, though more
research is needed to evaluate the long-term effects of these medications (38Trusted Source, 39Trusted Source).

SUMMARYCognitive behavioral therapy is considered an effective treatment method for binge eating. Other types of
therapy and certain medications can also be used.
The bottom line
BED is a recognized psychological condition that affects millions of people around the world.

However, it’s possible to overcome it with the right treatment plan and healthy lifestyle modifications.

Editor’s note: This piece was originally published on Sept. 17, 2018. Its current publication date reflects an update,
which includes a medical review by Timothy J. Legg, PhD, PsyD.

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10 Clever Ways to Stop Eating Late at

Night
Many people find themselves eating late at night, even when they aren't hungry.

Nighttime eating can cause you to eat more calories than you need and lead to weight gain.

Here are 10 things you can do to stop eating late in the evening or at night.

1. Identify the Cause

Some people eat most of their food late in the evening or during the night.

To change this habit, you need to identify the cause of the problem.

Nighttime eating may be the result of overly restricted daytime food intake, leading to ravenous hunger at night. It
may also be caused by habit or boredom.

However, nighttime eating has also been linked to some eating disorders, including binge eating disorder and night
eating syndrome (1Trusted Source, 2Trusted Source, 3Trusted Source).

These two disorders are characterized by different eating patterns and behaviors, but can have the same negative
effects on your health (4Trusted Source, 5Trusted Source).

In both, people use food to curb emotions such as sadness, anger or frustration, and they often eat even when they
are not hungry.

Binge eaters also tend to eat very large amounts of food in one sitting and feel out of control while they are eating
(6Trusted Source).

On the other hand, people with nighttime eating syndrome tend to graze throughout the evening and wake up during
the night to eat, consuming more than 25% of their daily calories at night (7Trusted Source, 8Trusted Source).
Both conditions have been linked to obesity, depression and trouble sleeping.

BOTTOM LINE:Nighttime eating can be caused by boredom, hunger, binge eating disorder and nighttime eating
syndrome. Identifying the cause will help you take the right steps to solve the problem.

2. Identify Your Triggers

As well as identifying the overall cause of your overeating, you may find it useful to look for a specific pattern of
events that usually sets off your eating behavior.

People reach for food for many reasons. If you're not hungry but nonetheless find yourself eating at night, think about
what led up to it.

Often you will find you are using food to meet a need that isn't hunger.

With nighttime eating syndrome, your entire eating pattern may be delayed due to your lack of daytime hunger
(9Trusted Source, 10Trusted Source, 11Trusted Source).

One effective way to identify the cause of your nighttime eating and the things that trigger it is to keep a "food and
mood" diary (12Trusted Source, 13Trusted Source).

Tracking your eating and exercise habits alongside your feelings will help you identify patterns, enabling you to work
on breaking any negative cycles of behavior.

BOTTOM LINE:Monitoring your behavior patterns and identifying what triggers you to eat at night will help you break
cycles of emotional eating.

3. Use a Routine
If you're overeating because you aren't eating enough during the day, then getting yourself into a routine can help.

Structured eating and sleeping times will help you spread your food intake over the day so that you're less hungry at
night.

Getting good sleep is very important when it comes to managing your food intake and weight.

Lack of sleep and short sleep duration have been linked to higher calorie intakes and poor-quality diets. Over a long
period of time, poor sleep can increase your risk of obesity and related diseases (14Trusted Source).

Having set times for eating and sleeping can help you separate the two activities, especially if you are prone to
waking in the night to eat.

BOTTOM LINE:Having a routine for meal and sleep times can help you break unhealthy cycles of behavior. This can
help if you have no appetite during the day or tend to binge at night.

4. Plan Your Meals

As part of your routine, you may also benefit from using a meal plan.

Planning your meals and eating healthy snacks can reduce the chances that you will eat on impulse and make poor
food choices (15Trusted Source, 16Trusted Source).

Having a meal plan can also reduce any anxiety about how much you are eating and help you spread your food
throughout the day, keeping hunger at bay.

BOTTOM LINE:Planning your meals and snacks can help manage your food intake and stave off hunger.

5. Seek Emotional Support

If you think you may have nighttime eating syndrome or binge eating disorder, then you may want to seek
professional help.

A professional can help you identify your triggers and implement a treatment plan.

These plans often use cognitive behavioral therapy (CBT), which has been shown to help with many eating disorders
(17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

Creating an emotional support network will also help you find ways to manage negative emotions, which otherwise
might lead you to the fridge (22Trusted Source).

BOTTOM LINE:For some people with eating disorders, seeking professional help and support can be key to
overcoming problematic eating at night.

6. De-Stress
Anxiety and stress are two of the most common reasons why people eat when they aren't hungry. However, using
food to curb your emotions is a bad idea.

If you notice that you eat when you are anxious or stressed, try to find another way to let go of negative emotions and
relax.

Research has shown that relaxation techniques can help manage eating disorders such as nighttime eating
syndrome and binge eating (23Trusted Source, 24Trusted Source, 25Trusted Source).

Relaxation techniques you may find useful include breathing exercises, meditation, hot baths, yoga, gentle exercise
or stretching.

BOTTOM LINE:Instead of eating, try to deal with stress and anxiety using relaxation techniques, gentle exercise or
stretching.

7. Eat Regularly Throughout the Day

Overeating at night has been linked to erratic eating patterns that can often be categorized as disordered eating
(26Trusted Source).

Eating at planned intervals throughout the day in line with "normal" eating patterns can help keep your blood
sugar stable.

It can also help prevent feelings of ravenous hunger, tiredness, irritability or a perceived lack of food, which can lead
to a binge (27Trusted Source).

When you get really hungry, you are more likely to make poor food choices and reach for high-fat, high-sugar junk
foods (28Trusted Source, 29Trusted Source).

Studies find that those with regular meal times (eating 3 or more times per day), have better appetite control and
lower weight (30Trusted Source, 31Trusted Source).

Generally speaking, eating less than 3 times per day is thought to reduce your ability to control your appetite and food
choices (32Trusted Source, 33Trusted Source).

However, it's important to note that results in this area have been mixed.

The best eating frequency for controlling hunger and the amount of food consumed is likely to vary among people
(34Trusted Source, 35Trusted Source).

BOTTOM LINE:Eating regular meals will prevent you from getting too hungry and will help you manage your cravings
and food impulses.

8. Include Protein at Every Meal

Different foods can have different effects on your appetite.

If you eat due to hunger, including protein at every meal may help curb your hunger.

It could also help you feel more satisfied throughout the day, stop you from being preoccupied with food and help
prevent snacking at night (36Trusted Source).

One study found that eating frequent high-protein meals reduced cravings by 60% and cut the desire to eat at night
by half (37Trusted Source).

Here is a list of 20 healthy high-protein foods.

BOTTOM LINE:Protein is known to keep you fuller for longer. Including protein at every meal can reduce cravings
and nighttime eating.

9. Don't Keep Junk Food in the House

If you are prone to eating high-fat, high-sugar junk food at night, remove it from your house.
If unhealthy snacks aren't within easy reach, you are much less likely to eat them.

Instead, fill your house with healthy food that you enjoy. Then when you have the urge to eat, you won't snack on
junk.

Good snack-friendly foods to have available if you get hungry include fruits, berries, plain yogurt and cottage cheese.

These are very filling and probably won't cause you to overeat in the case that you do end up becoming ravenously
hungry in the evening.

BOTTOM LINE:Take any unhealthy junk food out of the house. Doing so will stop you from snacking on it throughout
the night.

10. Distract Yourself

If you are preoccupied with thoughts of food because you're bored, then find something else you enjoy doing in the
evening.

This will help keep your mind occupied.

Finding a new hobby or planning evening activities can help prevent mindless late-night snacking.

BOTTOM LINE:If you are eating out of boredom, then try finding something else you enjoy doing in the evening to
keep your mind occupied.

Take Home Message

Nighttime eating has been linked to excess calorie intake, obesity and poor health.

If eating at night is a problem for you, then try the steps above to help you stop.

Binge Drinking
Binge drinking is a serious but preventable public health problem.
Binge drinking is the most common, costly, and deadly pattern of excessive alcohol use in
the United States.1,2,3 Binge drinking is defined as a pattern of drinking that brings a person’s
blood alcohol concentration (BAC) to 0.08 g/dl or above. This typically happens when men
consume 5 or more drinks or women consume 4 or more drinks in about 2 hours.  Most people 4

who binge drink are not alcohol dependent. 1

Who binge drinks?

Data sources: CDC. Youth Risk Behavior Surveillance System and Behavioral Risk Factor
Surveillance System, 2015.

 One in six US adults binge drinks about four times a month, consuming about seven drinks per
binge. This results in 17 billion total binge drinks consumed by adults annually, or 467 binge
drinks per binge drinker.5
 Binge drinking is most common among younger adults aged 18–34 years, but more than half of
the total binge drinks are consumed by those aged 35 and older. 5
 Binge drinking is twice as common among men than among women. Four in five total binge
drinks are consumed by men.5
 Binge drinking is more common among people with household incomes of $75,000 or more and
higher educational levels. Binge drinkers with lower incomes and educational levels, however,
consume more binge drinks per year. 5
 Over 90% of U.S. adults who drink excessively report binge drinking in the past 30 days. 1
  Most people younger than age 21 who drink alcohol report binge drinking, often consuming
large amounts.6,7

Binge drinking has serious risks.

Binge drinking is associated with many health problems,  including the following: 8–10

 Unintentional injuries such as car crashes, falls, burns, and alcohol poisoning.

 Violence including homicide, suicide, intimate partner violence, and sexual assault.
 Sexually transmitted diseases.
 Unintended pregnancy and poor pregnancy outcomes, including miscarriage and stillbirth.
 Fetal alcohol spectrum disorders .
 Sudden infant death syndrome.
 Chronic diseases such as high blood pressure, stroke, heart disease, and liver disease.
 Cancer of the breast, mouth, throat, esophagus, liver, and colon.
 Memory and learning problems.
 Alcohol use disorders.

Read more about the CDC study that found that excessive drinking in the U.S is a drain on the
American economy.
Costs of excessive drinking

Binge drinking costs everyone.

 Drinking too much, including binge drinking, cost the United States $249 billion in 2010, or $2.05
a drink. These costs resulted from losses in workplace productivity, health care expenditures,
criminal justice costs, and other expenses. Binge drinking was responsible for 77% of these
costs, or $191 billion.2

Preventing Binge Drinking

The Community Preventive Services Task Force external iconrecommends evidence-based interventions to prevent binge
drinking and related harms. Recommended strategies include:
11 

 Using pricing strategies, including increasing alcohol taxes.

 Limiting the number of retail alcohol outlets that sell alcoholic beverages in a given area.
 Holding alcohol retailers responsible for the harms caused by illegal alcohol sales to minors or intoxicated patrons
(dram shop liability).
 Restricting access to alcohol by maintaining limits on the days and hours of alcohol retail sales.
 Consistently enforcing laws against underage drinking and alcohol-impaired driving.
 Maintaining government controls on alcohol sales (avoiding privatization).

British researchers have studied the social and psychological characteristics of drinkers who regularly consume twice the recommended amount
of alcohol and have identified nine types of heavy drinkers. The U.K. Department of Health hopes to use the information to target public health
campaigns at those who are drinking at risky levels.

According to the British National Health Service, alcohol-related illnesses cost the government about $5 billion a year in healthcare costs.

"This will be a tough one to crack," an NHS spokesperson told Lucy Cockcroft in a report for the news media. "Research found many positive
associations with alcohol among the general public — even more so among those drinking at higher-risk levels. For these people alcohol is
embedded in their identity and lifestyle: so much so that challenging this behavior results in high levels of defensiveness, rejection or even
outright denial."

Types of Binge Drinkers

According to the U.K. Department of Health, these are the nine personality types of binge drinkers:

 De-stress drinkers use alcohol to regain control of life and calm down. They include middle-class women and men.
 Conformist drinkers are driven by the need to belong and seek a structure to their lives. They are typically men aged 45 to 59 in
clerical or manual jobs.
 Boredom drinkers consume alcohol to pass the time, seeking stimulation to relieve the monotony of life. Alcohol helps them to feel
comforted and secure.
 Depressed drinkers may be of any age, gender or socioeconomic group. They crave comfort, safety, and security.
 Re-Bonding drinkers are driven by a need to keep in touch with people who are close to them.
 Community drinkers are motivated by the need to belong. They are usually lower-middle-class men and women who drink in large
friendship groups.
 Hedonistic drinkers crave stimulation and want to abandon control. They are often divorced people with grown-up children, who
want to stand out from the crowd.
 Macho drinkers spend most of their spare time in pubs. They are mostly men of all ages who want to stand out from the crowd.
 Border dependents regard the pub as a home from home. They visit it during the day and the evening, on weekdays and at weekends,
drinking fast and often.

Dangers of Binge Drinking

Regardless of what type of binge drinker you are, make no mistake about it, binge drinking is dangerous. When we say "binge drinking" we are
not talking about going on a multi-day bender, we are referring to drinking five or more drinks a day for men and four or more for women.

That level of drinking is considered harmful because it can cause a wide range of health problems and other consequences. Occasional binge
drinkers have a high rate of injuries compared to nondrinkers and even to those who are chronic heavy drinkers.

9 Tips for Cutting Back on Drinking

Guidelines for Low-Risk Drinking

In the U.K. where this research was conducted, the guidelines for low-risk drinking are less than 14 "units" of alcohol per week. A pint of strong
lager contains about 3 units of alcohol while a standard glass of wine contains about 2.1 units.

In other words, to remain at the low-risk level, British drinkers can have about six pints of beer a week or about seven standard glasses of wine. In
the U.K. someone who drinks twice this amount per week is considered a binge drinker.

If you are even an occasional binge drinker, there are many reasons to stop the habit or try to cut back on your drinking.

9 Tips for Cutting Back on

Drinking
By 

Buddy T 

 Medically reviewed by 

Steven Gans, MD 

 Updated on March 24, 2020

More in Addiction

 Coping and Recovery

o  Overcoming Addiction
o Methods and Support
o Personal Stories
 Alcohol Use
 Addictive Behaviors
 Drug Use
 Nicotine Use
Have you been thinking about cutting back on the amount of alcohol that you drink? Maybe you have experienced some negative health
effects because of your drinking, or perhaps you just don't snap back as you used to after a drinking session.
If the amount of alcohol that you have been drinking exceeds recommended guidelines and puts you at risk for developing alcohol-related
problems, you may want to try cutting down or moderating your consumption.

Illustration by Jessica Olah, Verywell

Cutting Back

If you are currently drinking more than the recommended guidelines, any change that you make, even small changes, can help you reduce the
harm that alcohol can cause. The less you drink, the lower your risk of developing problems.

It's called harm reduction. Your goal is to improve your health and your life by reducing the effects of alcohol.

Following are some tips and tricks that have helped others cut down on their drinking, according to the National Institute on Alcohol Abuse and
Alcoholism (NIAAA). Some of these may be helpful to you and others may not work.

The key to successfully cutting down is to find something that works for you. Try these tips and if one doesn't work, try another until you find
one that helps you cut back on your alcohol consumption.
Set a Realistic Goal
Write down how many drinks you want to drink per day and how many days a week you want to drink. Writing down your goals can help remind
you that you want to limit your drinking.
People who drink within the recommended guidelines have a much lower risk of developing problems. In fact, according to the National
Institutes of Health only 2 out of every 100 people who drink within the guidelines have an alcohol use disorder.1

Count Your Drinks

Recording how many drinks you have may also help you reduce or slow down your drinking.1 You can use a handwritten note that you keep in
your wallet or record your drinks on your smartphone or PDA, whatever is more convenient for you.

Measure Your Drinks

If you are going to count how many drinks you have, make sure you are accurate. Learn what counts as a standard drink so that you can
accurately measure how many you have had.
Stick to your goal even when you are away from home, dining out or in a bar.

Pace Yourself
Some drinkers trying to cut down have been successful by pacing their drinking - sipping their drinks slowly or making sure they have only one
drink per hour.

People who consume drinks quickly, particularly the first few drinks, are at greater risk of developing alcohol abuse or alcohol dependence.

Space Your Drinks

Another trick for cutting down alcohol consumption is to use drink spacers—nonalcoholic beverages between drinks containing alcohol. 1 Some
drinkers will alternate a drink of water, juice or soda between their alcoholic beverages to slow down their consumption.
No matter how much you drink, it's always a good idea to drink plenty of water along with your alcoholic beverages.

Don't Forget to Eat

For some drinkers, eating food will reduce their craving for alcohol. This is not true for all drinkers, but if eating something reduces your craving
for a drink, making sure you eat a meal at times when you usually drink might help you reduce the amount you drink.

Of course, it is not wise for anyone to drink on an empty stomach.

Avoid Your Triggers

Whether you are trying to cut down or quit drinking altogether, it is a good idea to avoid situations in which you are used to drinking. People,
places, things and certain activities can be triggers that cause you to have an urge to drink.

Avoiding triggers can prevent you from drinking when you otherwise might not do so. Remember, your health is at stake.

Do Something Else
If drinking has become a big part of your life, try substituting other activities during those times when you might usually drink. Take up a hobby,
begin an exercise program, make new friends, or spend more time with your family.

Find something that you enjoy that will occupy the time during which you would usually be drinking.

Learn How to Say 'No'

Chances are you are going to be in situations in which someone is going to offer you a drink or expect you to drink with them as you have done in
the past. Learn how to politely say "no thank you," and really mean it. Say it quickly and firmly so that you don't give yourself time to change
your mind.

You may want to practice what you will say the next time your friends ask you to have a drink.

If You Can't Cut Down

If you find that you cannot cut down, you may have already developed an alcohol use disorder.1 You may need to try to quit drinking altogether
or seek help to quit.
Așa cum se dovedește, comportamentele binge - fie că bea, mănâncă sau cumpără - au de fapt cauze
similare. Psihologul clinic Michael Mantell explică faptul că toate tipurile de bingeing sunt „modalități de
a face față emoțiilor negative care nu sunt raționale sau sănătoase”.

Dar când suprasolicitarea ocazională devine o problemă reală? Potrivit lui Mantell, tulburările de binge
cu drepturi depline se caracterizează prin sentimente de neputință, secret, rușine și izolare socială.

După ce cineva simte nevoia să se angajeze în privința sau să planifice binges în jurul (sau în locul)
obligațiilor de muncă și sociale, este timpul să ne întrebăm de ce.

SONDAJUL CITITORII

Vă rugăm să faceți o anchetă rapidă de 1 minut

Răspunsurile dvs. ne vor ajuta să ne îmbunătățim experiența. Ești cel mai bun!

Declanșatoare pentru comportamentul de zarvă

Indiferent dacă cineva se bazează pe vânzări de pizza, băutură sau vânzări, autorizațiile nu sunt complet
cunoscute. Însă cercetătorii au identificat până acum cel puțin trei categorii de declanșatoare:
psihologice, chimice și socioculturale. (Lipiți-ne aici - nu vom fi prea densi.)

Psihologic

O mulțime de timp, bingeing-ul este pur și simplu o modalitate de a amorți sentimentele nefericite. De
exemplu, studiile arată că unii factori de risc obișnuiți pentru consumul de băut în rândul studenților
sunt anxietatea, stresul și - ați ghicit - depresia. Sursa de încredere
În mod natural, durerea și vinovăția care vin în urma unei chefuri pot declanșa stres, ceea ce poate
declanșa un alt chef - nu tocmai un ciclu de distracție în care să fii prins.

Chimic

Uneori, oamenii se suprasolicită pentru că se simte grozav (până când regretul începe, oricum). Atunci
când mâncăm mâncare de gunoi, de exemplu, creierul nostru eliberează dopamina neurotransmițător
simțitor - și în cantități uluitoare. Sursa de încredere

Vă puteți imagina ce se întâmplă în continuare. Odată ce creierul nostru secretă dopamina în timpul
unui chef, acel sentiment poate deveni o dependență fizică. Apoi ne agățăm din ce în ce mai mult pentru
că dorim aceeași agitatie de substanțe chimice.

socioculturală

Pentru persoanele fără un puternic sentiment de încredere în sine, presiunile unei culturi care
accentuează răcoarea prin consum pot duce, de asemenea, la bingeing.

„Ni s-a spus întotdeauna că nu valorezi nimic dacă nu ești subțire, dacă nu bei, dacă nu deții anumite
lucruri”, spune Mantell. „Acea presiune de a fi perfectă poate duce cu siguranță la anxietate și la un
comportament asemănător”.

Ce pot face pentru a opri bingeing?

Indiferent de ce (sau în ce fel) cineva se leagă, există o mulțime de opțiuni de tratament disponibile
pentru cei care solicită ajutor.

Model GANDIT

Mantell sugerează să încerci modelul THINK atunci când un chef se simte iminent. De exemplu, dacă
apare un impuls de genul „trebuie să cumpăr asta acum”, întrebați-vă dacă sentimentele dvs. sunt:

Adevărat
util

inspirator

necesar

drăguț

Să fii conștient de sentimentele tale te poate ajuta să înțelegi motivația ta de a te juca. Ceea ce ne aduce
la următorul nostru punct ...

Terapie

Dacă bingeing-ul îți afectează în mod negativ viața până în punctul în care provoacă stres sau daune
financiare, sociale sau fizice, terapia este un prim pas minunat.

Mantell recomandă vizitarea unui terapeut cognitiv comportamental pentru a-ți da seama dacă bingele
tale sunt o problemă de sine stătătoare sau dacă sunt cauzate de altceva, cum ar fi depresia sau o
tulburare de dispoziție.

Fă o plimbare

Sună simplu, știm, dar studiile leagă mișcarea de beneficiile profunde pentru sănătatea mintală. Un
studiu din 2013 a arătat că exercițiile fizice obișnuite au un efect protector împotriva anxietății și a
depresiei, care sunt asociate cu un comportament înfiorător. Sursa de încredere

Medita

O revizuire din literatura de specialitate din 2014 a 14 studii a arătat că practicile de mindfulness - cum
ar fi meditația - pot scădea mâncarea de binge și alimentația emoțională. Sursa de încredere

Încercați yoga

Acesta nu este woo-woo, oameni buni. Un studiu din 2013 a descoperit că yoga a scăzut semnificativ
nivelul cortizolului în organism. Cortizolul este acel hormon de stres neplăcut, care uneori ne duce la
binge. Sursa de încredere
Lipiți un program

Acesta este pentru cei care se luptă cu mâncarea cu chef, în special. Un studiu din 2014 a arătat că
participanții care au mâncat trei mese pe zi, la care se adaugă două sau trei gustări între ele, au bătut
mai rar pe parcursul unei săptămâni. Nu mai puneți pauze de masă, oameni. Sursa de încredere

Găsiți un grup de asistență

Când ești „în el”, a ști că nu ești singur poate însemna totul. Pentru a ajuta la realizarea acestui lucru, vă
recomandăm să găsiți un grup de asistență în apropierea dvs. Iată o serie de opțiuni:

Alcoolici anonimi

Debitori anonimi

Narcotice anonime

Nicotină anonimă

Supraveghetori anonimi

Dependenți de sex și dragoste anonimi

Dacă un program în 12 pași nu este chiar stilul dvs., nu vă faceți griji. Există, de asemenea, organizații
seculare pentru sobrietate, femei pentru sobrietate, recuperare SMART, viață de viață și managementul
moderației.

Aflați mai multe despre bingeing

Dacă sunteți un pasionat de dezvoltare personală sau de auto-ajutor, cărțile pot fi o resursă uimitoare
pentru a efectua lucrările interioare în jurul comportamentului de a te jigni.

Linia de jos

Binges-ul ne poate strecura pe toți din când în când, fie că privim Netflix timp de 12 ore la rând, fie că
petrecem o duminică în pat defilând pe Instagram. Dar dacă bingeing-ul interferează cu viața ta de zi cu
zi, s-ar putea să fie timpul să faci pași suplimentari și să ajungi mai departe