12 Ways To Stop Binge Eating At Night: May Improve Your Diet Routine

Medically reviewed by G. Liakeas, MD FACT CHECKED

Binge Eating is a very popular practice of people these days. This practice is usually found commonly practiced during the nighttime.

People binge-eat anything and everything, especially during binge-watching while others sleep.  While it is a common practice, this certain type of food consumption may cause quick weight gain.

Ultimately, it could become a pain in the neck. Hence, people need to avoid and get binge eating out of the equation. This article will discuss how one may stop and prevent binge eating at night and help get better health.

  1. Find The Cause

    Binge Eating at night is a plain work of the body where your body needs rest to work better with digestion, but when one stays up late.

    One tends to catch hunger faster due to the faster work of body organs to digest the food to create energy for all the time one stays up.

    When you are sleeping, the body does not need to generate energy from the food faster. It further gives the rest to the organs from all the time work. Even so, there may be multiple reasons for binge eating at night.

    These reasons must be self-diagnosed to eradicate the problem. That is because the reasons for binge eating could vary from person to person, varying on the person’s habits and choices.

    For instance, an overly restricted daytime diet could be a reason for your body’s requirement to binge eat at night.  Some sort of eating disorder might also cause binge eating at night, for which you might require medical assistance.

     Determining the cause may help assist in formulating a better strategy.

  1. Distract Yourself

    Sometimes your body does not need food and it is just the call of your food addiction. If you keep thinking of food, try activities to distract yourself. The hunger hormone ghrelin is usually at its peak for a limited span.

    If you succeed to avoid eating at that time, you are likely to avoid binge eating. Calling a friend, dancing, or learning something new are all valid options. Opt for anything that works for you. 

  1. Do Not Restrict

    Getting a fit body and maintaining a good physique and health are fair and just these days. For this goal, people tend to go to extreme measures.

    While these measures tend to give results faster, there are a few trade-offs that come along. One gets to face the consequences of taking shortcuts that affect the health and mentality of a person.

    It is highlighted and recommended to avoid any diet plan that hinders and hampers the health of the person. On the best note, rapid weight loss must be avoided. 

    Elimination of food groups should be avoided. Diets that eliminate the requirement for exercise should be avoided. Gradual changes in diet are acceptable for anyone to feel better and improve their health.  

  1. Avoid Skipping Meals

    Regular meals are very important for a good and healthy life. Eating proper food 3 times a day may help you with weight loss better than anything in the world. 

    Similarly, regular mealing is important for people to prevent and avoid binge eating at night. Skipping meals is a very ignorant move where you leave your body craving for nutritional addition to itself. 

    This nutritional craving hits hard at night causing binge eating. That is why a regular eating pattern must be followed. Such a practice will help your body adapt properly to food consumption instead of filling your body with anything at any time. 

  1. Plan Your Meals

    Meals are so important, it is wise to plan them to prevent overeating. Jumpstart the day with good food that helps your organs to get the energy working. 

    Lunch is required to refuel the energy for the rest of the day and dinner is required to fill the body with the requirement for the night and the next morning and keep the cycle going.

    Hence, it is important to eat heavily nutritious food in the morning. You may consume high-protein food in the morning followed by healthy snacks by lunchtime and light food for the night to sustain.

  1. Keep Yourself Hydrated

    Water is one of the most important requirements of the human body. Water makes up almost 75 percent of our human body. 

    This element helps us in many ways. Studies have even proven that water has helped people curb their food cravings and avoid overeating. 

    On the other hand, water consumption during food eating may help you eat less than usual. With this, water may also boost your metabolism.

     Overall, it helps you reduce binge eating and prevent it. Furthermore, studies have shown a major contribution of water in weight loss.

  1. Increase Fat Consumption

    Fiber is a nutrient that helps the human body stay fully satiated for a longer time. It is such an element that is found in many food items like grains, fruits, vegetables, and unprocessed food items.  

    Where food items like sugar and refined grains give a sudden burst of energy that crashes sooner, fiber is a type of nutrient that sticks for longer.

    Consuming fiber during the day or at night before sleeping will help you feel full throughout the night, and gradually eradicate the routine of binge eating in one’s life. 

    The reason is fiber moves slowly in the digestive system further helping you with satiety. With this, fiber-rich food items are best to avoid diabetes, blood pressure changes, and other heart diseases.

    Some fiber-rich food items are apples, bananas, avocados, and berries which help you stay satiated for longer periods. 

    Hence, adding fiber to your diet will be beneficial in all ways where it may help you eradicate binge eating and will help you lose weight and maintain a healthy body on the other hand.

  1. Remove Triggers From Diet

    Have you ever observed that after a certain activity, you eat even if you do not want to? Certain triggers like watching food vlogs, a big store of snacks kept in the fridge, or a certain food makes you lose control. If you succeed in identifying such triggers, the risk of binge eating will automatically reduce. 

  1. Exercise

    As contradictory as it might sound, exercising might be very helpful in maintaining the diet. Also, the benefit may extend to eradicating the problem of binge eating specifically at night. 

    The main factor causing binge eating is stress and by default, exercising is an ultimate stress reliever. Short, intense, and high-intensity training and exercise have also helped decrease episodes of binge eating significantly. 

    Gyming and excessive workout sessions are not necessary for eradication of binge eating but a simple 30-minute walk or run is enough to do the job. 

    On the other hand, yoga may turn out to be a great source to reduce binge eating and maintain a healthy body overall. Practicing meditation will give your mindfulness and might further peace and calm.

    So, it provides a push to work better on reducing weight, therefore you should practice meditation for weight loss and avoid binge eating at night. Peace alongside exercise through yoga may help you immensely for all purposes. 

  1. Add Protein To Your Diet

    Protein is a macronutrient associated with boosting satiety. Adding tofu, salmon, eggs, and more such foods may keep hunger pangs under control.

    It may also provide energy and simultaneously suppress the appetite. You may also consider unhealthy foods with protein-rich snacks to satisfy your cravings. 

  1. Maintain A Food Journal

    Keeping a written account of your eating habits provides insight into your eating habits.

    You could identify essential details like at what time you eat the most, your triggers, and the number of unhealthy foods you eat. It may help appreciate progress and dodge binge eating.

  1. Better Sleep

    Along with all mentioned above, you would also need good sleep to relax and prepare your body for the next day and help with digestion properly. 

    It is best recommended to have at least 8 hours of sleep daily to maintain a healthy lifestyle and prevent any bad habits like binge eating.


Binge eating is a pretty common phenomenon popular among teenagers and youngsters of today. They prefer to stay up all night and eat anything available at the moment.

If not so, a poor choice of preferred processed foods due to laziness ultimately turns out bad for their health. This phenomenon is also associated with a disorder that may be improved with corrective measures.

While binge eating could be harmful to health, there are many ways to curb it including exercise and following a basic meal strategy. 

Overall, this problem should be solved with or without the need for a specialist to be involved in it.

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