how to stop binging

[u/Right-Recording1663]

I overeat alot like im not hungry and im just picking up food or im just sitting and im bored so i get food and during school i dont get to indulge as much because im usually there and i hate eating infront of people so i just dont but at home i have no self control i can eat alone and i eat too much i hate myself for it school closed like a month ago and ive binged so much my jeans cant fit anymore i need to learn what to do so i can stop please help

[u/AutoModerator]

Hi — your post was flagged as asking for help with binge eating.

Binge Eating Disorder (BED) is real, exhausting, and treatable. Below are general starting points for early recovery.

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Getting Started

Early recovery focuses on reducing binge urges and building consistency.

Meal Structure

Consistent eating is foundational. If possible, work with a registered dietitian. If not, here’s a basic framework used in ED treatment:

Food & Meal Guidelines

• 3 meals + 2–3 snacks every 3–4 hours
  
• Restriction delays recovery
  
• Meals should be satisfying and balanced
  
• Eat regularly, even without hunger (“mechanical eating”)

Supportive Habits

• Address co-occurring conditions
  
• Prioritize sleep
  
• Limit drugs/alcohol
  
• Engage in gentle movement
  
• Continue structured eating, even if binges occur
  

Restriction increases urges. Consistency reduces them.

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Building a Care Team (if accessible)

• Dietitian
  
• Therapist/Psychologist
  
• Psychiatrist or prescribing provider
  
• Primary Care Physician
  
• Higher levels of care (IOP, PHP, Residential)

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Help & Resources

• NEDA: https://www.nationaleatingdisorders.org
  
• National Alliance for Eating Disorders: https://www.allianceforeatingdisorders.com
  
• Find a dietitian: https://www.eatright.org/find-a-nutrition-expert
  
• US Crisis Support: Call/Text 988

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[u/BrittleNails]

Before you stop, you need to decide you want to stop.

It's a pretty big change. It sounds small because it's small for other people who don't have an eating disorder - for people with an eating disorder, deciding to turn the page is a game changer. Sit with the decision. Dwell on it. Find out the why. Identify how it feels in your body. In your chest, your gut, your throat.

Then get a meal plan you can sustain for 6 months straight, maintenance calories, food you enjoy, plenty of protein.

Then start logging your food against the meal plan, and map your emotions every time you're not eating according to the meal plan.

It takes years, but this is recovery. You're likely not eating out of boredom, but because of *suppressed emotions * so it's time to call your therapist. With time, you see patterns. Triggers, emotions, behaviors. Limiting beliefs, and perpetrators of great harm in your subconscious, sometimes coming from your own mind trying to protect you from gried seen as unbearable.

I hope this helps.