First, you should try to identify why you’re binging.
If you can’t stop binging due to uncontrollable hunger, this usually means that your calories are too low to stick to and that you should change your goal or setting.
If your current goal is weight loss, try switching to a less aggressive setting with higher calories. If you’re already on the slowest weight loss goal, you’ll need to switch your goal entirely. We recommend starting a reverse diet and selecting the "initial calorie boost" option, which will prescribe more calories to kill your cravings while helping you increase your metabolism. You may even want to choose one of the more aggressive reverse diet settings for the first few weeks so that you can increase your calories more quickly.
Some people have difficulty wrapping their minds around starting a reverse diet, but if you can’t stick to your target macros and are miserable, it doesn’t make sense to continue pursuing fat loss. If you’re constantly cycling between over-restricting and then binging, you get to experience all of the downsides of dieting (the hunger and discomfort) while receiving none of the benefits (actual results). You’d be far better off committing yourself to the process of reverse dieting and training your body to burn through more food now so that you can successfully diet on more calories later.
On the other hand, if your calories aren’t particularly low and hunger isn’t the driving force behind your binges, you may need to consider whether the cause is emotional or psychological. If this is the case, you may need to seek outside help from a seasoned professional.
For more information on overcoming the urge to binge and reducing hunger, read our blog on 6 Ways to Beat the Urge to Binge and Willpower is Limited: Here's the 5 Steps You Should Take After A Binge or our FAQ on staying full while dieting.