How to Avoid Over-Eating

Are you in recovery from Bulimia? Do you want tips to help with binging? There are a lot of behavioral strategies that you can employ to avoid overeating and assist you during recovery from Bulimia. ​

• Eating 3 sufficient meals a day: Do not skip meals, this increases the likelihood of participating in binges.
• Construct a meal plan or track your calories: Working with a nutritionist to design a food schedule that is best for you. 
• Avoid having "binge-foods" in your home: Abstinence/avoidance of triggering food  has shown to be helpful. 
• Focus on one action at a time: dedicate time to sit down and eat without any distractions and giving yourself permission to enjoy your meal. Avoid eating while cooking or eating while watching TV. 
• Avoid eating food straight from the bag, cans, or containers.  
• Engage in opposite action: walk away from food/ eating and participate in another pleasurable activity. ex. Call someone, go for a walk, take a shower, paint your nails, draw.  

Although, overeating is as much linked to cognitions as it is to behavior.  If you would like additional support in your recovery to identify thoughts, feelings, and triggers that prompt overeating please feel free to contact me.  Seeking out a local therapist or specialist to help with the cognitive and emotional aspects will aid in successful recovery.