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Binge Eating Disorder
Binge Eating Disorder

I Can't Stop Eating: How To Stop Compulsive Eating

Christa Brown, MS, RDN, LD
Medical Reviewer: 
Christa Brown, MS, RDN, LD
|
Updated on
August 13, 2024
5
min read

Table of Contents

Why Can’t I Stop Eating?
What to Do When You Can’t Stop Eating
Find Support
Takeaway
How a Dietitian Can Help
Binge Eating Disorder

Key Takeaways

  • Overeating is normal on some occasions.
  • For some, compulsive overeating followed by negative emotions and guilt could be an eating disorder known as binge eating disorder and professional help is recommended.
  • Restrictive diets can lead to overeating.

Updated by: Maya De La Rosa-Cohen

There are many reasons why we occasionally overeat.

This article reviews how over restricting, labeling foods, and distracted eating can all contribute to overeating.

Keep reading to learn how to change these habits. 

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Why Can’t I Stop Eating?

Overeating on occasion is normal.

For example, many people overeat on the Thanksgiving holiday or a birthday—events that are focused around celebration and dining. 

There may be several other reasons that someone overeats:

  • Some people may overeat out of boredom. 
  • Some may over restrict foods while following diets (and may overeat after giving themselves permission to enjoy those foods). 
  • Some may be emotional eaters. They may find comfort in consuming food or drinks when they experience negative or positive emotions and stress. 
  • Some may suffer from binge eating disorder. Binge eating disorder is common and is characterized by compulsive overeating followed by feelings of shame and guilt. In this case, professional help is needed by a therapist and registered dietitian.

Food Restriction

Some people restrict the consumption of certain foods because of food allergies, sensitivities, or preference.

But restriction is also a common factor in dieting and disordered eating behaviors. 

People who engage in dieting or disordered eating behaviors may restrict certain food groups in an effort to manipulate their body size.

For example, someone who restricts their food may avoid all carbohydrates or dairy—even though these foods nourish the body in important ways and can contribute to a balanced and nutrient-dense diet.

People who restrict their food consumption may also avoid eating at certain times of day, even if they’re feeling hungry.

Ignoring hunger cues may have a negative impact on a person’s relationship with food and eating.

For example, some evidence suggests that people who restrict their consumption of certain foods are more likely to crave and eventually overeat those foods.

Emotional Eating

Emotional eating describes the tendency to eat in response to positive or negative emotions.

For example, some people may turn to food as comfort when they’re feeling sad, lonely, or stressed.

Others may use food to mark special or joyous moments in their life.

Interestingly, some research suggests that boredom is the most prevalent emotion tied to emotional eating.

If this sounds like you, ask your dietitian how to better identify:

  1. If you’re eating from hunger. 
  2. If you’re eating out of boredom. 

Then, you and your dietitian can brainstorm strategies to cope with boredom.

Disordered Eating

Disordered eating is a term used to describe unhealthy eating patterns that can increase the risk of mental health issues, including an eating disorder diagnosis. 

Disordered eating is also associated with an increased risk of physical health problems, including bone loss and poor nutrition.

Signs of disordered eating include: 

  • Yo-yo dieting.
  • Excessive food restriction.
  • An inability to control eating.
  • Hyperfocus on food.
  • Emotional eating.

Though overeating isn’t always a sign of disordered eating, if you engage in or experience any of the above signs, consider reaching out to a healthcare professional or registered dietitian for help rebuilding your relationship with food.

What to Do When You Can’t Stop Eating

If you feel like you can’t stop eating, there are several strategies you can try.

Don’t Over Restrict

When you over restrict foods or entire groups of foods, you may find that you crave that item even more, which may lead to a binge. 

Instead, consider giving yourself permission to eat “forbidden foods” in moderation.

It may eventually make those foods less desirable. 

Eat Regularly

Skipping meals is another method of over restricting and may lead to overeating later in the day.

Try to eat regularly by having a delicious breakfast with carbohydrates, fiber, protein, and healthy fats to help you feel full until your next meal.  

Bringing snacks and packed lunches may also make it easier to eat more regularly throughout the day. 

Book an appointment with a binge eating disorder dietitian

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Book an appointment with a binge eating disorder dietitian

Covered by insurance.

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91% of patients see improved mental and physical health

Book an appointment with a binge eating disorder dietitian

Covered by insurance.

Get started
4.9 on Trustpilot

Book an appointment with a binge eating disorder dietitian

Covered by insurance.

Get started
94% of Nourish patients pay $0 out of pocket!

Avoid Distractions While Eating

Distractions while eating may contribute to mindless eating practices.

As a result, you may not be aware of the amount of food you’re consuming—and can miss your body’s fullness cues. 

A common distraction is watching TV or scrolling social media while eating.

Instead, make a point to eat your meals free of distractions by doing the following:

  • Enjoy eating in the company of friends and family. Use mealtimes to strengthen the relationships within your family. Discuss the highs and lows of your day and what is coming up in the week ahead that excites you or offers a challenge. 
  • Take your time to enjoy the meal; don’t rush through it and try to pinpoint features of your dish that you love (flavors, textures, etc.) 
  • Take time to pause while eating. Consider putting your utensil down in between bites and taking time to drink water between bites of food. 
  • Be sure to chew your food well. 

Be Mindful Of Nutrition Habits

A good way to understand your meal time habits is by keeping a journal of the food you eat, and how you feel before and after.

Keeping a food journal may help you to realize what influences your eating habits.

In the case of binge eating, a food journal is used to explore your eating patterns, thoughts, and emotions.

It’s not meant to track calories or the nutritional value of what you eat.

You can review this information with your registered dietitian and implement more mindful eating practices into meal times. 

Mindful eating is when you use all of your senses to experience and enjoy what you are eating.

You are free from distractions and can listen to your body's cues on fullness.

Research on mindfulness based interventions has led to improvements in symptoms associated with binge eating disorder. 

Address the Stress in Your Life

If stress is leading you to overeat, you will need to learn new, effective ways to cope outside of eating.

For example, regularly doing meditation or yoga can help reduce stress.

There are several apps that can offer 5-10 minute meditations or a 20 minute yoga session that can be done at home.

You may also benefit from mental health counseling from a trained professional.

They can offer evidence-based practices to help you confidently manage stress in your life. 

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Try Meal Planning 

Some people do meal planning and prep over the weekend so they have food ready to grab and go during the week.

This can be done for breakfast and packed lunches. 

Nourish has several free meal plans you can try: 

  • Trader Joe’s meal plan. 
  • Vegetarian meal plan. 
  • Pescatarian meal plan.
  • High protein vegan meal plan.
  • High fiber meal plan.   

Choose Nourishing Foods

Eating foods that bring you joy is important.

Prioritizing nourishment doesn’t mean you have to give up on your favorite foods.

Instead, try to be mindful of incorporating a variety of foods that support your nourishment and will help you feel satisfied between meals.

These foods may include:

  • Whole grains.
  • Nuts and legumes.
  • Fresh fruit and vegetables.
  • Lean proteins, like chicken, turkey or fish.

Find Support

If you find yourself stuck in a pattern of overeating, poor emotional health, or suspect you have a binge eating disorder, you should seek professional support. 

Doctors, specialists, mental health therapists, and dietitians can help you improve your overall health and address compulsive eating behaviors.  

Takeaway

Overeating can be a result of restriction, distractions, or stress.

You may feel more in control of your eating by adopting mindfulness practices at meals and working with a registered dietitian. 

If overeating becomes compulsive and is followed by negative feelings such as guilt or shame, you may be displaying signs of binge eating disorder.

All eating disorders are serious and should be addressed through therapy, medical care, and nutrition support.

How a Dietitian Can Help

Healing your relationship is easier with the right support.

A registered dietitian is a nutrition expert and healthcare professional who can help you address compulsive eating behaviors through nutrition counseling.

If you’re ready for change, sign up with Nourish and gain access to hundreds of online dietitians who are covered by insurance. 

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Frequently Asked Questions

Why is it when I eat I can't stop?

There are many factors that can contribute to overeating or feeling out of control around food.

Some people eat emotionally, some people overeat after a cycle of severe food restriction, and some people may overeat as a result of their eating disorder.

What is it called when you eat a lot and then stop eating?

The binge-restrict cycle describes the cycle of overeating followed by restrictive patterns of calorie or food restriction.

What is it called when you just ate but are still hungry?

If you’re still feeling hungry after a meal, it’s possible that your meal wasn’t substantial enough and that your body needs more food to feel full.

But if you find yourself frequently eating after meals, regardless of your body’s hunger and satiation cues, then you may be engaging in compulsive eating or overeating.

References

View all references
  1. National Eating Disorders Association. Binge Eating Disorder. https://www.nationaleatingdisorders.org/learn/by-eating-disorder/bed. 2022.
  2. Meule A. (2020). The Psychology of Food Cravings: the Role of Food Deprivation. Current nutrition reports, 9(3), 251–257. 
  3. Guerrero-Hreins, E., Stammers, L., Wong, L., Brown, R. M., & Sumithran, P. (2022). A Comparison of Emotional Triggers for Eating in Men and Women with Obesity. Nutrients, 14(19), 4144. 
  4. US Department of Veterans Affairs, Veterans Health Administration. (n.d.). Disordered Eating. VA.gov | Veterans Affairs. 
  5. Golden NH, Schneider M, Wood C; COMMITTEE ON NUTRITION; COMMITTEE ON ADOLESCENCE; SECTION ON OBESITY. Preventing Obesity and Eating Disorders in Adolescents. Pediatrics. 2016;138(3):e20161649. doi:10.1542/peds.2016-1649
  6. 2008 Physical Activity Guidelines for Americans | health.gov. (n.d.).
  7. Daniela Mercado, Robinson, L., Gordon, G., Werthmann, J., Campbell, I. C., & Schmidt, U. (2021). The outcomes of mindfulness-based interventions for Obesity and Binge Eating Disorder: A meta-analysis of randomised controlled trials. Appetite, 166, 105464. 
  8. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018
  9. Pursey, K. M., Stanwell, P., Gearhardt, A. N., Collins, C. E., & Burrows, T. L. (2014). The prevalence of food addiction as assessed by the Yale Food Addiction Scale: a systematic review. Nutrients, 6(10), 4552–4590. 
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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39.961178, -82.998795
Baltimore
, 
MD
Maryland
39.2908816, -76.610759
Detroit
, 
MI
Michigan
42.331429, -83.045753
Chesapeake
, 
VA
Virginia
36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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