1. Eat slowly. Give time to your body to manage to realize that it received food. This way you have better control over how much you eat, and notice more when you feel full, and when it is enough.
2. Add mindful eating to slow eating. Sit at kitchen table without phone, without book, without computer or TV. Focus on tastes, textures, consistencies. Eating will be experience, not impulsive reaction to hunger or stress.
3. Identify in which situations emotional overeating occurs. When you have stress? When strong nervousness seizes you at work? When you get anxiety? Then try to find other ways besides food how to handle these negative emotions. Walk, meeting with friends, meditation, yoga or proper cardio helps many. But you can find solution in anything, maybe it will be some art or creative activity.
4. Don't starve. It reduces control, can lead to deprivation too. Then, when you finally get to food, you won't be able to stop tearing yourself away from it. It is natural reaction of your body and soul.
5. Food as reward and punishment in form of denying oneself food - all this has red light. Gradually, insidiously and inconspicuously one vicious circle is created this way, finally food becomes center of your life.
6. If binge eating is regular for you, happens mostly alone and is followed by strong feelings of shame, think about professional help. Why should you suffer when solution clearly exists?
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