Stay hydrated.

Drinking plenty of water throughout the day is a simple yet effective way to curb cravings and stop overeating. In fact, studies show that increasing water intake could be linked to decreased hunger and calorie intake.

Eat more fiber.

Fiber moves slowly through your digestive tract, keeping you feeling full longer. Some research suggests that increasing fiber intake could cut cravings, reduce appetite, and food intake.

Clean out the kitchen.

Having lots of junk food or trigger foods in the kitchen can make it much easier to binge eat. Conversely, keeping healthy foods on hand can reduce your risk of emotional eating by limiting the number of unhealthy options.

Eat breakfast every morning.

Starting each day off with a healthy breakfast might reduce the risk of binge eating later in the day. Several studies have found that maintaining a regular eating pattern is associated with less binge eating and lower levels of ghrelin, the hormone that stimulates feelings of hunger

Keep a food journal or use an app to track your meals