Take each day at a time and make targets small and achievable thus not setting yourself up to fail.
It may help to plan your meals and structure your eating plan in advance.
Establish a pattern of regular eating which involves restricting your meals to three planned meal day, plus two or three planned snacks.
A regular eating pattern displaces binges, with the result that the frequency of binges decrease.
Leave no more than 3-4 hours between planned meals/snacks.
Do not skip meals or snacks, as skipping a scheduled meal/snack will make you vulnerable to binges
Consume pre-planned food amounts
If binges occur, resist temptation to avoid your next planned meal/snack, this will only increase problems.
Concentrate when eating, being aware of what you are doing will help ensure that meals/snacks do not turn into binges.
When cooking avoid tasting, as this a trigger to binging.
Plan food shopping, or shop with a friend/relative, and limit the amount of money you carry.
Emma is our Nutritional Advisor and is available by e mail on email@example.com
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