Eat regular meals and snacks throughout the day
Do not skip meals
Include protein, fiber, and healthy fats at each meal
Keep trigger foods out of easy reach if needed
Plan meals and snacks ahead of time
Eat slowly and without distractions
Check in with hunger and fullness before eating
Identify emotional triggers for bingeing
Use non-food coping skills for stress, boredom, or sadness
Delay urges for 10 to 15 minutes
Drink water and pause before eating
Keep a food and mood log
Avoid all-or-nothing thinking
Do not restrict heavily after a binge
Return to your next normal meal
Get enough sleep
Reduce stress where possible
Build a support system
Talk to a therapist or counselor
Seek help from a doctor or eating disorder specialist if needed