Overcoming Binge Eating - Strategies for Dinner Success | The Markham Gym
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Overcoming Binge Eating – Strategies for Dinner Success

Overcoming Binge Eating Strategies for Dinner Success

The Markham Gym wants to tap in and talk about  

“Overcoming Binge Eating”

Strategies for Dinner Success


Binge eating can be a significant hurdle on the path to achieving your fitness goals, particularly during dinner time when cravings can be strong and willpower may wane. This is a common practice in the world today.  However, with the right strategies and mindset, you can overcome binge eating and stay on track with your fitness journey.

We’ve asked the trainers here at the Markham Gym and this is what they’ve come up with,

“Try these strategies”:

  1. Plan Ahead:

One of the most effective ways to prevent binge eating at dinner is to plan your meals in advance. Create a weekly meal plan that includes nutritious and satisfying dinners, and make sure to have all the necessary ingredients on hand. This can help reduce the temptation to indulge in unhealthy foods or overeat.

  1. Practice Mindful Eating:

Mindful eating involves paying full attention to the experience of eating, including the taste, texture, and smell of food, as well as your body’s hunger and fullness cues. By slowing down and savoring each bite, you can prevent mindless overeating and better gauge when you’ve had enough.

  1. Choose Nutrient-Dense Foods:

Opt for nutrient-dense foods that will nourish your body and keep you feeling satisfied for longer. Include plenty of lean proteins, fiber-rich vegetables, whole grains, and healthy fats in your dinner meals to help curb cravings and prevent overeating.

  1. Portion Control:

Keep portion sizes in check by using smaller plates and serving yourself reasonable portions. Avoid going back for seconds unless you’re genuinely hungry, and listen to your body’s cues of fullness to avoid overeating.

  1. Identify Triggers:

Take note of any triggers that may lead to binge eating, such as stress, boredom, or certain emotions. Finding alternative ways to cope with these triggers, such as practicing relaxation techniques, engaging in hobbies, or seeking support from friends or a therapist, can help prevent overeating.

  1. Practice Self-Compassion:

It’s important to approach your journey to overcome binge eating with self-compassion and kindness. Remember that setbacks are normal and part of the process, and don’t be too hard on yourself if you slip up occasionally. Instead, focus on learning from the experience and moving forward with renewed determination.

  1. Seek Support:

Don’t hesitate to seek support from loved ones, a registered dietitian, or a therapist if you’re struggling to overcome binge eating. Having a strong support system in place can provide encouragement, accountability, and practical strategies to help you stay on track with your fitness goals.


Overcoming binge eating at dinner time is a challenging but achievable goal with the right strategies and support. By planning ahead, practicing mindful eating, choosing nutrient-dense foods, controlling portions, identifying triggers, practicing self-compassion, and seeking support, you can break free from binge eating habits and reach your fitness goals. Remember to be patient with yourself and celebrate your progress along the way.

Stay tuned for more health fitness and nutrition blogs!

If you need help with coaching and personal training, feel free to contact The Markham Gym Trainers & team of therapists.

The Markham Gym
166 Bullock Drive
Units 6 & 7
Markham, ON
L3P 1W2