11 Tips for Compulsive Overeaters

I have battled my weight for about 15 years. The following are some important and helpful tips for compulsive overeaters that I have personally tried. Some are obvious, some aren’t. Keep an open mind because even the smallest changes can make a big impact.

1. Out of Sight, Out of Mind…?

Keep foods that cause you to binge stored out of sight and up high, or ask someone you live with to take the food with them when they leave home so that you aren’t tempted.

This isn’t a foolproof plan, but it helps me when I walk into the kitchen hungry and want to eat whatever is quick and easy.

If I can’t see it, I don’t eat it.

2. Plan Meals Ahead of Time

This is a big one. When you plan ahead, you don’t let your hunger control what you choose to eat.

I have found the best strategy is to plan one day in advance, that way you’re not overwhelmed with planning and you have a better chance of sticking to your meal plans.

3. Look at Restaurant Menus Ahead of Time

This goes along with Tip #2.

Check the restaurant’s website before you get there so you have an idea of what you are able to eat without overeating or compulsively eating.

*Bonus if you know a day, or even a few days, ahead of where you’re going to eat!

4. It’s OK to Decline Invites from Friends or Family

If you know the food that will be served is not something you can eat, it’s ok to decline an invite or ask if there is an alternative.

One other option is to bring your own food so you know what you’re getting into. This also goes along with planning ahead.

5. Never Go Grocery Shopping Hungry- Seriously, NEVER!

It’s hard enough for a normal eater to be immersed in food choices when hungry, but multiply that feeling times 1000 for a compulsive overeater.

Just stay away, you’ll thank yourself later– and so will your wallet!

In my experience, the only time I can handle being in any kind of food store is just after I’ve eaten.

*Bonus is you can have someone else do your grocery shopping for you!

6. You Won’t Die From Hunger Between Meals

I know, I know. This is an obvious tip, but a very important one.

No one has ever died from being hungry for just a few hours. (If you find out that I’m wrong, please let me know!)

7. Don’t Weigh Yourself More Than Once a Month

The number on the scale is just that, a number.

I measure my progress by how I feel.

Weighing myself daily makes me crazy. All I can focus on is that number- and if it’s gone up? Well, then, my day is shot. I feel like a failure.

I would be happy to get rid of our scale altogether, but the hubby wants to keep it.

In the past, I have moved it to the downstairs bathroom so I don’t have to think about it every time I’m in the vicinity.

8. Set Limits on Food Talk

My husband and oldest son know (my youngest is too young to talk yet) that it bothers me to talk about my trigger foods because I have made that very clear.

Even mentioning a food makes me compulsively think about it until I can eat it. If I don’t talk about it, chances are I won’t have the chance to think about it very often.

Now, I know this isn’t 100% effective, but it definitely helps to keep the food talk to a minimum.

9. Are You Actually Hungry?

Take a moment to check in with yourself.

Are you hungry, or is that just thirst masking itself as hunger?

If you’re not sure, drink a glass of water, wait 20 minutes, then see how you feel.

If you’re not actually hungry but still can’t get your mind off of food, it never hurts to chew some sugar-free gum.

Did You Know?

Shopping for anything while hungry causes most people to spend more money.

Who knew?

Now go and spread your knowledge to others! (But read the rest of this post first!)

10. Distraction, Distraction, Distraction!

Keeping your mind on something else, anything else, can definitely help get your mind off of food. The more detailed, the better.

11. Don’t Blame Yourself

Guilt be damned!

Every little slip up with food doesn’t have to be a catastrophe.

If you have to, start again with the next meal, or even the next day. Just keep it up!

Final Thoughts

Keep in mind that diets are short-term and compulsive overeating is long-term. It won’t just go away, but small changes in the short-term can bring about sustainable changes in the long-term.

You got this!

Now pin this for later and read more posts below!