Compulsive Overeating/Binge Eating requires work to manage the overeating, here are some examples of strategies to use for overeating to help to illustrate the philosophy of the program:

Eat amounts consistent with your degree of hunger.

Learn to distinguish between emotional and physical hunger. Avoid trying to satisfy emotional hunger with food, it never works.

To avoid getting overly hungry, eat three balanced meals plus two to three snacks spaced evenly throughout the day.

Sit down at the table when you eat, avoid eating in the car or in front of the television.

Whenever possible, eat with other people.

Avoid finger foods, try to eat foods that require a knife and fork.

Eat slowly and enjoy the taste of foods.

Include hot foods in your meals--they are filling and satisfy your hunger more that cold foods.

Keep a log as each day goes on of all foods eaten that day. Use the log to evaluate the choices you have made and to help you in continuing to improve your food choices.

Use new techniques to avoid or delay overeating. (Take a walk, be around people, write in a journal, talk to someone, draw, water your plants, keep yourself out of the kitchen)

Do some type of activity daily, it reduces stress and encourages fitness

Avoid being alone around food when you are upset and feel like overeating.

Avoid problem foods when you are able/likely to overeat.

If you overeat go right back to eating normally-- don't restrict and make yourself hungry, it may set up more overeating.