How to Stop Binge Eating at Night – Introductions
Why do you binge at night—and how can you help yourself?
A study at Johns Hopkins University School of Medicine suggests that “hormonal responses are setting people up to binge eat at night,” said Susan Carnell, an assistant professor of psychiatry and behavioral sciences.1
Hormonal imbalances, emotional triggers, and the stress of the day all play a role.
Poor sleep, a disrupted sleep-wake cycle, and irregular eating habits can all contribute to nighttime binge eating patterns.
If you go deeper into the lifestyle habits of the overweight or obese individual, you will find one typical pattern.
This pattern is prevalent across the United States and is why the epidemic of obesity is spreading across the world.
If you stop this one eating habit, you will discover the nirvana of effortless weight loss without suffering.
Note: I’m not a doctor or licensed therapist. Everything here comes from personal experience, not medical advice. Please speak with your healthcare provider for professional help before making changes to your diet or routine.
Binge Eating Disorder or Starvation Disorder?
The irony is that binge eaters at night are usually those who want to lose weight.
And they want to succeed in weight loss so desperately that they starve themselves during the day.
After eating large quantities of food all evening until bedtime, they assume they have a binge eating disorder.
The truth is, it may not be a true eating disorder at all, but more of a starvation pattern caused by irregular eating habits and restrictive dieting.
You’re not broken—you’re just hungry.
Daytime is when you need your fuel most, not late in the evening.
In the evening, you need to sleep—not sit down to your biggest evening meal of the day.
But if you’ve been restricting your calorie intake or skipping meals, your hunger hormone kicks in—hard—and you end up consuming a large amount of food in a short time.
This cycle leads to weight gain, poor sleep, and an increased risk of health issues like high blood pressure and mood disorders.
Your blood sugar drops like a rock, and you have no energy.
So of course, you’re going to feel intense cravings and binge at night.
The Best Way to Stop Binge Eating at Night
You Must Eat in the Daytime
Real food is your friend, not your enemy!
Start eating real food during the day, at least two meals, and a snack, and you will find that you are not binge eating at night.
Not only that, but it will also be easier for you to fall asleep, and get plenty of shut-eye for the next day.
When you get enough sleep, everything in your body starts to work much better.
You will have more energy, will feel and look refreshed, and you will lose weight overnight.
The most significant protection against binge eating at night is to eat regularly scheduled meals in the day when you need the energy most.
Your Body is Smarter Than You
Do you think that you are smarter than your body?
It is the innate intelligence in your body that controls all of your internal processes, like digestion, assimilation, elimination, heartbeat, and breathing.
You have nothing to do with the inner workings of your body.
What you do control is your skeletal muscles, your movement, your speech, and your thoughts.
When you starve your body, do you think your body stops doing its job of keeping you alive?
No.
But, where will it get the energy that it needs to take care of business if you are not feeding your body?
The answer is that your body will turn to your muscle tissue to get the calories that it needs to continue performing its daily activities, which explains why you become weaker as you age because of muscle tissue loss.
Twenty-four hours a day, 365 days a year, every second, your body is working hard to keep you as healthy as possible.
Stop abusing your body.
Start regularly eating during the day, and that is the best way to stop binge eating at night.
Take control over your lifestyle that will result in finally achieving the health and fitness that you deserve.
Put an end to skipped meals because you are not helping yourself.
All you need to do is correct your eating habits.
Emotional Eating
There are times during high stress in your life when you are tempted to eat even when you are not hungry.
You want that sugar hit to feel better, especially if you’re dealing with low self-esteem or emotional pain, and your body knows what type of food works best to give you that high and distract you from it.
In this case, eating regular meals during the day is not enough; you also need to consider the following:
- The ultra-processed junk food that you are craving will not solve your problem.
- Overeating will only create more problems and trigger feelings of guilt that worsen your emotional state.
- Because your weight will increase and you will feel worse every time you look at yourself in the mirror or get on the scale
- Instead, take a walk, bike, swim, get on the elliptical or treadmill
- Do squats, bench press, deadlifts, or calisthenics exercises like pushups that will calm your mind better than Prozac
- Think good thoughts of how things in your life have worked out in the past; they will do so in the future too and practice gratitude for every blessing you have
How to Stop Binge Eating at Night: Daily Routine That Works
These 14 practical steps focus on setting yourself up during the day to prevent nighttime binge eating.
If you follow them consistently, you’ll start to notice fewer cravings at night and more control over your choices.
1. Walk, Swim, or Use a Treadmill
Start your day with 5 to 30 minutes of movement.
If you can walk a mile or two, great. Even a short walk clears your mind and energizes your body.
Get outside and get moving—fresh air helps shift your mindset right away.
2. Weight Training
After walking or warming up, go to the free weights area and do one set of 12 deadlifts.
If you’re new to lifting, start with static holds like the plank.
You can build up to deadlifts over time.
Other powerful exercises include pushups and squats:
3. Eat Real Food During the Day
The key to stopping nighttime binges is fueling your body with real food throughout the day.
That means whole vegetables, clean protein, and healthy fats.
Get ahead of cravings before they start.
4. Build a Power Plant with Vegetables
Base each of your three meals on vegetables.
Add a quality protein and healthy fat.
Include one or two fruit/nut snacks if needed.
This combo keeps you full and satisfied and encourages mindful eating throughout the day.
5. Breakfast Example
Sauté spinach, garlic, onion, and tomato in olive oil or coconut oil.
Add one or two eggs, and finish with avocado.
This combo fuels your morning and reduces cravings later.
6. Morning Snack
One cup of blueberries or another low-sugar fruit works well here.
7. Lunch Example
Sweet potato or sautéed vegetables with a couple of slices of turkey.
Or try quinoa with greens and tofu.
Keep it balanced and nourishing.
8. Afternoon Snack
Another cup of berries or a small plant- or whey-based protein shake will carry you through to dinner.
9. Dinner Example
Sweet potato and salmon or another protein source.
Add a side of veggies like asparagus or broccoli.
10. Healthy Dessert Option
Have an apple with some almonds or a light protein shake.
That’s it—no more food for the night.
11. Be Consistent
The nutrition you provide during the day helps curb the urge to binge at night.
If your body is fueled well, it won’t scream for sugar later.
12. Stay Inspired
Even if you’ve slipped up before, don’t give up. You’ve made progress before, and you can again.
Remind yourself what worked and start again today.
13. Focus on Simplicity
Stick to meals and habits that are easy to follow.
The fewer decisions you have to make, the less likely you’ll feel overwhelmed and reach for comfort food.
14. End the Day with Confidence
If you’ve followed the plan all day, go to bed knowing you gave your body what it needed.
That’s how you stop binge eating at night—by setting yourself up to win all day long.
Want even more help?
Read 21 More Ways to Stop Binge Eating for additional tips and support strategies for any time of the day.
Why Do I Binge Eat Late at Night – Wrapping Up
“Many people think overweight, or obesity is your fault.” ²
But, the truth is that binge eating at night and obesity are not your fault.
You do not need special relaxation techniques to stop late-night cravings.
Remember, natural unprocessed wholesome foods are your friend, not your enemy.
And the best way to stop binge eating at night is to start eating – during the daytime.
This simple change is often the first step toward a healthier weight and a better relationship with food.
Processed foods and volunteering to starve during most of your workdays are the roots of your problem of binge eating at night.
Additional details of scheduling meals and simple meal plans are available in this free guide to lose 20 pounds in only three months.
You can also see how bad eating habits are the cause of modern obesity by reading how to lose 75 pounds in 6 months and dramatically change your body with the power of one beginner deadlift workout routine.
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This guide is a template of the Hashi Mashi plan, the system I followed to lose 75 pounds in 6 months.
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Footnotes:
¹ Why your hormones may be to blame for overeating in the evening
² Dr. Kelly Allison, Director of Eating Disorder Research, University of Pennsylvania
