Binges usually occur when you’re hungry and don’t have healthy food at your fingertips. Here’s how you can avoid this trap and get back on track.

1. Make a weekly menu for yourself and plan every meal.
2. Prepare all of your food for Monday to Thursday on Sunday. Put each meal in a glass container and label them.
3. On Thursday, prepare all of your food for Friday to Sunday. Put each meal in a glass container and label them.
4. Eat only the food that is assigned to you each day and each meal. Once you’re in a good rhythm, you can alternate between two weekly menus for variety.