Shift your mindset to Stop Binge-Eating

Most of us in urban settings are guilty of binge-eating. Here’s how to stop this abusive habit that is leading to an obesity pandemic.

It begins innocently enough. A table fills up first with warm bread glistening under a slick of butter. Someone says, “Let’s order a few starters.” Another laughs, “We’ve earned this.” By the time the mains land, appetites have blurred into impulse. Plates are wiped clean, dessert menus beckon, and what was meant to be a relaxed evening out quietly slips into a full-blown binge.

In a world, where eating out has become both a social ritual and a reward mechanism, this pattern is increasingly common and becoming increasingly consequential.

According to the World Health Organization, adult obesity worldwide more than doubled between 1990 and 2022. Today, over 1 billion people live with obesity (including more than 880 million adults and 159 million children or adolescents), while 2.5 billion adults are overweight.

The rise is not just about what we eat, but how, and perhaps more crucially, why we choose to eat beyond limits.

The psychological deprivation route

Dubai-based clinical dietitian Mitun de Sarkar believes the roots of binge behaviour while dining out are often laid much earlier in the day. “From a nutritional standpoint, the biggest trigger is what I call preventative restriction,” she explains. “I have seen many people ‘save up’ calories by skipping meals or under-eating through the day before a dinner out.”

What follows is a physiological cascade. “This leads to a drop in blood glucose, a spike in ghrelin, your hunger hormone, and suppression of leptin, your fullness signal,” she says. “By the time you sit at the table, your body is naturally craving quick, high-energy foods like refined carbs and sugar.”

Biology is only half the story. The mind, she points out, is just as complicit. “Psychologically, there are two powerful forces at play. The first is when food is labelled as ‘bad’ or ‘off-limits,’ the brain fixates on it and wants more of it the moment it becomes available.”

Add to this decision fatigue that kicks in following the mental exhaustion from making countless choices through the day, and restraint begins to crumble. “That’s when hyper-palatable foods rich in salt, sugar, and fat become almost irresistible because they trigger a strong dopamine response, offering instant comfort,” she says. “Also psychologically, you feel since I have starved the whole day, I can binge eat now. A perfect storm for overeating.”

Eat smart and not less

If bingeing is often a reaction, planning, she insists, is the antidote. “When you review a menu in advance, you’re making decisions from a calm, rational state, and not when you’re hungry, overstimulated, or influenced by the environment,” says Mitun.

This simple act creates what psychologists call implementation intentions: pre-decided choices that reduce the likelihood of impulsive decisions. “You’re not negotiating with yourself at the table; you’re simply executing a plan you made when you were clear-headed,” she adds. “It’s not about control but more about clarity, awareness, and putting yourself back in charge of your decisions, not the environment.”

The shift from reactive to intentional eating also reframes how we approach portions. “You don’t have to eat less; you just have to eat smart,” she says, dismissing the idea that portion control must feel restrictive. Her approach is practical, even liberating. “Always order a high-protein starter. Think grilled fish, prawns, chicken skewers, paneer or tofu, or lentil soup, and pair it with a side of greens. Starting with protein first makes a big difference. It stabilises blood sugar and reduces the urge to overeat later in the meal.”

Equally important is managing what she calls “visual hunger.” “If portions are large, share the main or ask for half to be packed away early. When food isn’t constantly in front of you, you reduce the tendency to keep eating just because it’s there.”

And then there’s the forgotten art of pausing. “It takes about 20 minutes for your satiety hormones to signal fullness. If you’re eating fast, you’ll almost always overshoot. Put your cutlery down halfway, check in with your hunger, and then decide if you need more.” Her most disarming line lingers: “You don’t need to finish the plate to finish the experience.”

No such thing as a cheat meal

Perhaps the most powerful shift, however, lies in language. The idea of the “cheat meal”, a term that is so casually embedded in modern food culture, comes under sharp scrutiny.

“I am not a big fan of the term,” she says. “It implies you are doing something ‘bad,’ which triggers guilt. Guilt increases cortisol, which can lead to more abdominal fat storage and further cravings.”

Instead, she offers a more compassionate framework: intentional inclusion. “When we strip away the guilt, we reclaim our power. When a food is no longer ‘forbidden,’ it loses its psychological grip on you.” The question then changes from “What am I allowed to have?” to “How do I want to feel after this meal?” Dining out, she insists, is not a deviation from a healthy lifestyle; it is part of it.

Mitun de Sarkar

Mitun’s simple health mantras to avoid binge pitfalls

Read the Menu
Reading the menu, too, becomes an act of quiet intelligence. Look for cooking methods like grilled, steamed, roasted, poached, or braised. These usually indicate simpler, whole-food preparation with controlled fats.

Watch for red flags
Prioritise dishes with a clear source of lean protein and where vegetables are a main component, not just a garnish.” And watch for the red flags: “Words like crispy, battered, creamy, loaded, or smothered often signal hidden fats and excess calories.”

Start with water
Practise the ‘bookend’ approach which means starting with water and ending with tea or coffee, creates a natural rhythm to the meal, a beginning and an end.

Above all, focus on the company; the real joy is in the conversation, laughter, and company not just what’s on your plate.

Exercise Portion control
In social settings, where peer pressure and celebration can blur boundaries, the strategy is not withdrawal but subtle control.

Don’t arrive starving. Have a small protein snack beforehand helps you stay in control. Order first; it sets the tone. And if needed, use simple phrases like ‘I’m good for now.’ People are far less focused on your plate than you think.

“It’s not what you eat occasionally, but what you do consistently that shapes your body and health,” concludes Mitun.