Health and Wellness Weight Management Weight-Loss Tips: How to Stop Binge Eating By Cynthia Sass, MPH, RD Cynthia Sass, MPH, RD Facebook Instagram Twitter Website Cynthia Sass is a registered dietitian nutritionist and three-time New York Times best-selling author. Cynthia has consulted for five professional sports teams in the NBA, MLB, and NHL, and has privately counseled Oscar, Grammy, and Emmy winners, CEOs, and pro athletes in numerous sports. In addition to master's degrees in both Nutrition Science and Public Health, Cynthia is a board-certified specialist in sports dietetics and certified plant-based professional cook, with formal training in mindfulness meditation. In addition to her private practice, Cynthia currently consults for UCLA's executive health program and is a frequently quoted media expert and writer. She has written for Health, Shape, Eating Well, and many other publications, and has appeared on The Today Show, Good Morning America, The Rachael Ray Show, and many other national TV programs. Shape's editorial guidelines Updated on April 8, 2019 Share Tweet Pin Email When a fight with your mom sends you running to the snack cupboard, you know what's fueling your desire to binge eat. But what you may not realize is that your dietary habits-especially ones you think are good ones-could be making you more vulnerable to overating in the first place. Here are three common triggers for binge eating, and what to do instead to keep your mood-and the scale-steady. Binge Eating Trigger #1: You Wait Too Long to Eat When your blood sugar dips too low, the lack of fuel to your brain can make you unfocused and cranky-and more likely to toss back Twizzlers after a snarky comment from a co-worker. The fix: Make time for breakfast every morning and eat something every two or three hours after that. Include "good" carbs (whole grains and fruit) to give you energy and protein to slow digestion and prevent those emotional highs and lows. Binge Eating Trigger #2: You're Too Strict with Your Diet Put can't-live-without foods on a "forbidden" list and you're bound to feel deprived. You may find yourself picking a fight over something petty and then consoling yourself with a pint of mint chocolate chip ice cream later. The fix: Build self-contained splurges into your eating plan. Buy a single homemade cookie instead of a box, or split a small order of fries with a friend. Binge Eating Trigger #3: You Expect Perfection If you beat yourself up every time you nab a free sample at the supermarket or nibble off your child's plate, you may feel discouraged or even depressed-emotions that cry out for comfort food. The fix: Get some perspective: A bite of cheesecake or a handful of Tater Tots won't derail your success. Think of every slip as a mini detour and get back on track right away. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit