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3 Simple Tips To Reduce Binge Eating At Night | Balance

Night time binge eating is a common problem that many people struggle with. There are several reasons why this happens, including stress, emotional triggers, and poor eating habits during the day.

Stress is a major factor in night time binge eating. Many people turn to food as a way to cope with stress and anxiety. When faced with stressful situations, the body releases cortisol, a hormone that can increase appetite and cravings for high-calorie, sugary foods. This can lead to binge eating at night as a way to comfort and cope with stress.

Emotional triggers can also play a role in night time binge eating. Some people turn to food as a way to cope with emotions such as sadness, loneliness, or boredom. Eating can provide temporary relief from these emotions, but can lead to a cycle of emotional eating and guilt.

Poor eating habits during the day can also contribute to night time binge eating. Skipping meals or not eating enough throughout the day can lead to overeating at night. This can happen when people try to restrict their food intake during the day, which can lead to overeating at night as a way to make up for the lack of food during the day.

Here are 3 simple tips to help someone who is struggling with night time binge eating:

  1. Plan ahead: Before the evening, plan and prepare healthy meals and snacks for the evening. This can help to reduce impulse eating and make healthier food choices.

  2. Find a distraction: Develop a list of activities that can replace the urge to binge eat, such as reading, watching a movie, speaking to a friend or going for a walk.

  3. Keep a food diary: Keeping a food diary can help to identify triggers for binge eating and patterns in eating habits. This can help to develop strategies to manage those triggers and habits.

These are some simple tips to help you start moving forward to a life free of binge eating today.


You can check out some more tips in this video here that we made alongside Myprotein



Concluding remarks

It's important to remember that overcoming night time binge eating can take time and effort. It's important to be patient and kind to yourself.

Night time binge eating is a common problem that many people struggle with, but it is possible to overcome it with the help of planning, alternative coping / boredom (stimulus) strategies and reflection on triggers. Practice patience, be empathetic to your circumstances and treat yourself as if you were someone worth caring for. You have everything you need inside of you to beat binge eating in 2023.


Find out how our coaching team can help you today


Balance is Northern Ireland's leading nutritionist and dietician coaching team. We work with everyone from Olympians to office workers to help them achieve their nutrition and diet related goals.



Get in touch with us today to discuss how we can help you;

  • Live a life free of binge eating

  • Achieve your athletic potential and become the healthiest and happiest you can in and out of sport

  • Lose weight in a healthy way and learn to keep it off for life with no more fad diets

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