Eat regular meals during the day
Include protein, fiber, and healthy fats at each meal
Do not skip breakfast or lunch
Plan a balanced afternoon snack
Keep trigger foods out of easy reach
Portion snacks ahead of time
Avoid eating straight from the package
Set a kitchen closing time
Brush your teeth after dinner
Drink water or herbal tea in the evening
Reduce stress before bedtime
Create a calming nighttime routine
Identify emotional triggers
Keep a food and mood log
Get enough sleep
Limit alcohol at night
Avoid restrictive dieting
Eat enough calories earlier in the day
Practice mindful eating
Pause before eating and check hunger
Replace nighttime eating with a non-food activity
Remove distractions while eating
Seek support from a therapist or dietitian
Talk to a doctor if binge eating is frequent or severe