How to Stop Binge Eating: Tips from a Local Eating Disorder Specialist

Feb 13

Binge eating can feel overwhelming, isolating, and confusing. Many people describe it as being “out of control around food,” even when they desperately want to stop. If you’re searching for how to stop binge eating, why binge eating happens, or where to find local eating disorder support, you’re already taking an important step toward healing. As Dr. Tina Sherry of NJCCBT explains, binge eating is not a lack of willpower—it’s a complex emotional and physiological response that can be treated with the right tools and support.

If you or a loved one is seeking support with binge eating, call NJCCBT today at 201-669-1369 x1 to learn more about our services.

Understanding What Binge Eating Really Is

Binge eating involves consuming unusually large amounts of food in a short period of time, often accompanied by feelings of shame, guilt, or emotional distress. Unlike bulimia, binge eating disorder (BED) does not involve purging behaviors. According to eating disorder specialists, binge eating is often triggered by:

Emotional stress
Restrictive dieting
Trauma or unresolved emotional pain
Biological hunger from under‑eating
Habitual coping patterns

Many people search online for “why do I binge eat at night?” or “how to stop emotional eating when stressed.” These questions reflect a deeper truth: binge eating is rarely about food itself. It’s about what the food represents—comfort, escape, or relief.

Why Restrictive Dieting Makes Binge Eating Worse

Restriction is one of the biggest predictors of binge eating. When you deprive your body of food, your brain shifts into survival mode, increasing cravings and lowering impulse control.

Dieting worsens binge eating episodes through the following pathway:

Dieting slows metabolism
Hunger hormones increase
The brain becomes hyper‑focused on food
“Cheat days” often turn into binge episodes

Instead of dieting, specialists recommend balanced, consistent eating patterns that stabilize blood sugar and reduce the urge to binge.

Practical Tips to Stop Binge Eating—Backed by Specialists

These strategies are grounded in therapeutic approaches used by eating disorder professionals.

1. Eat Regular, Balanced Meals

Skipping meals or eating too little during the day almost always leads to binge eating later. Aim for:

Three meals
Two to three snacks
A balance of protein, carbs, and fats

This approach reduces the biological drive to binge.

2. Identify Emotional Triggers

Emotional triggers can include:

Loneliness
Anxiety
Boredom
Conflict
Fatigue

A specialist may help you build alternative coping strategies such as grounding techniques, journaling, or mindful breathing.

3. Practice Mindful Eating

Mindful eating helps you reconnect with hunger and fullness cues. Try:

Eating without screens
Slowing down your pace
Checking in with your body mid‑meal

This reduces the autopilot feeling that often accompanies binges.

4. Challenge Food Rules

Rigid food rules—like “I can’t eat carbs” or “sugar is bad”—create guilt and increase the likelihood of bingeing. A specialist can help you develop a more flexible, intuitive relationship with food.

5. Build a Support System

Healing from binge eating is easier with support. Many people benefit from:

Therapy
Nutrition counseling
Support groups
Local eating disorder specialists

How an Eating Disorder Specialist Can Help

Working with a specialist provides structure, accountability, and personalized strategies. A trained clinician can help you:

Understand the root causes of binge eating
Break the restrict‑binge cycle
Develop emotional regulation skills
Rebuild trust with your body
Create a sustainable, non‑diet approach to eating

Long‑Term Healing: What Recovery Really Looks Like

Recovery from binge eating is not about perfection. It’s about progress. A specialist will help you:

Reduce binge frequency
Build consistent eating habits
Improve body image
Strengthen emotional resilience
Develop self‑compassion

Many people notice improvements within weeks of starting treatment, especially when they combine therapy with nutrition support.

When to Seek Professional Help

If binge eating is affecting your physical health, emotional well‑being, or daily life, it may be time to reach out. Signs you may benefit from professional support include:

Frequent binge episodes
Feeling out of control around food
Eating in secret
Intense guilt or shame after eating
Avoiding social situations involving food

Final Thoughts: You Deserve Support and Healing

Binge eating is a treatable condition, and reaching out for help is a sign of strength—not failure. Whether you’re looking for tips to stop binge eating, ways to manage emotional eating, or treatment services, support is available.

If you’re ready to take the next step, consider connecting with a professional who understands the complexities of binge eating and can help you build a healthier, more peaceful relationship with food.