Eat all your meals in a designated place and without distractions. Examples of good places are at your kitchen table, cafeteria at work, or outside at a picnic table. This also means NOT eating in front of the TV. Practicing the habit of designating a place to eat will ensure that your eating episode will have a beginning and an end.
Make sure to eat slowly. Stopping to put your fork down between bites will help with this. By doing so, you will find you will begin feeling full sooner and therefore you will not overeat at meals. It will also help you to truly enjoy your meal. So many of us eat so quickly that we can't even remember what we ate later in the day.
Nutrition and health experts say that making an effort to be mindful, no matter what you're eating, can help break the tendancy to binge. You should also experience a renewed appreciation for the foods you are eating, and truly enjoy them in the process!
Begin implementing this strategy this week and let me know how it goes!