Often, in attempts to quit binge eating, people will set up a rule structure for themselves such as “I can’t eat sugar anymore, I can’t ever eat white flour, I can’t eat gluten…” etc. However, more often that not, those foods that they restrict themselves are the foods they wind up bingeing on. Rather than attempting to control the binge by taking something away, try to add something. For instance, “I will eat a vegetable with every meal and a fruit for desert for each meal,” or “I will take a walk at night after dinner,” or “I will write in my journal or do a blog post when I have the urge to binge,” or “I will call my sponsor/friend/family member/support person when I am feeling down.” Change “I won’t” statements into “I will statements.” The hope here is that you will begin to fill up your time (and your meals!) with the good stuff which will help you to generally feel better.