Set realistic goals
Aside from writing down your feelings every time you overeat, it is also important to record the things that you will do whenever the craving comes in. In addition, include what motivates you to lose those excess pounds such as the things that encourage you to stop binge eating altogether. This way, your mind will be on something else instead on overindulging.
Seek help from a dietary expert
A dietary expert or a nutritional counselor can help you come up with a custom-made eating plan that meets your dietary requirements, fills your cravings and keeps your calorie intake in control. A recommended diet plan includes eating different food items from every food group and it usually involves rehabilitation or therapy in order to lessen the possibility of a relapse.
Snack on a small handful of nuts.
Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn't eat nuts. Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with nuts, raisins, seeds, and dried fruit.
Brush your teeth after every meal, especially dinner.
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