How to Stop binge eating with just 2 simple steps
I know what it’s like. You start eating, and then you just can’t stop.
Maybe it begins with a handful of crisps while cooking dinner, or a square of chocolate after a long day. But before you know it, the packet’s empty and you’re left wondering what just happened.
You tell yourself you’ll be more disciplined next time. That tomorrow will be different. But the cycle repeats. Again and again.
Whether you call it binge eating, emotional eating, or just feeling out of control with food, it can feel frustrating, shame-inducing, and exhausting.
But here’s the thing. This is not a willpower problem. It’s a pattern. And patterns can be changed.
If you’re feeling overwhelmed by your eating habits, I want you to know there are practical things you can start doing to feel more in charge. You do not need another diet or another set of rules.
Here are two simple but powerful strategies that can help interrupt the cycle and help you feel more present and in control.
1. Use a Plate or Bowl and Cutlery
When you eat, especially if you’re reaching for something you typically binge on, take a moment to serve your food onto a plate or into a bowl. Then use proper cutlery, even if it feels silly at first.
This might seem too basic to make a difference, but it really can change the experience.
Eating crisps, chocolate, or biscuits straight from the packet often leads to mindless eating. And that is not your fault. These foods and the way they are packaged are often designed to encourage automatic, fast eating.
When you put your food on a plate and use cutlery, you give yourself a chance to slow down. You start to:
Create a pause between bites
Bring your attention to what you’re eating
Give your body time to register fullness
Even if you plan to eat the same amount, doing it mindfully changes how it feels.
💚 These tips are part of the bigger picture. Download my free guide to binge-free living for 9 strategies to help you feel calmer and more balanced around food.
2. Chew Your Food and Savour the Taste
Take your time to chew each bite thoroughly and enjoy the flavours of your food.
This simple practice can slow down your eating with two important benefits: chewing well supports digestion (which starts in the mouth) and by slowing down, you’re giving your body time to register fullness.
The more present you are with your food, the easier it becomes to stop when you feel satisfied. Instead of feeling like the food is in charge, you start to feel like you are back in the driver’s seat.
What These Tools Are Really Doing: Pattern Interrupters
In psychology, tools like these are known as pattern interrupters.
When we binge or overeat, we are usually operating on autopilot. Our brain has learned a shortcut. For example: "Feel stressed? Eat." Or "Feel bored? Eat."
Pattern interrupters stop the automatic response. They give you a second to notice what’s happening and make a new choice.
You can think of it like switching off cruise control and taking hold of the wheel again.
Why It Helps
It breaks old habits. When you do something different, even small, you interrupt the brain’s usual pattern.
It increases awareness. You bring your attention to what you are doing and how you feel.
It creates space for change. You give yourself a chance to respond in a new way instead of reacting in the same old way.
Small steps like eating off a plate or chewing more slowly might seem simple, but they are powerful. They are often the first step toward rebuilding a calmer, more mindful relationship with food.
💚 If this sounds familiar, please know that you can stop bingeing. Not by being stricter, but by learning to respond differently to your thoughts, habits, and emotions. Start with my free masterclass, where I share the exact 3-step method I use with clients to help them break the binge cycle and feel in control again. Click here to watch the training now.
Or - if you have any questions about stopping bingeing, just reach out using the form below. I’ll reply with some strategies you can implement straight away.