If you find yourself losing control around food and falling into a frenzy of secretive eating, you might well wish that this is going to be the very last time. Never again you vow, as you bring down the hatchets of self-control and discipline, reining yourself back into your 'good eating' patterns with a renewed resolve.

And maybe it starts out so successfully at first? The super-light breakfast of fruit and yoghurt, followed by the welcome hunger pangs later that morning as you know you are finally getting this food thing sorted. You feel lighter, clearer and focused. Food is fuel. No longer do you need to eat the tempting office cakes or Mum's creamy dessert.

And this period of eating control may go on for days or weeks or even longer.

Then one day, out of nowhere, you find yourself tumultuously falling off the cliff into the valley of the binge. It started with an itching, nagging, feeling of deprivation, as if something was missing. You couldn't stop thinking about food. Temptations everywhere, taunting you.

Then, the argument, accompanied with feeling anxious, tired, stressed and wham bam, you have suddenly demolished three biscuits from your kitchen cupboard in seconds. How did this happen?

Suddenly, everything after this is a blur. Nothing matters more than finding more food and satisfying this insatiable craving. Within a few minutes, you have eaten chocolate, pastries, cereal, croissants, bread - every single thing that you have avoided with an iron-rod will for days. Very fleetingly you feel euphoria and release from eating. Soon afterwards, the black, looming cloud of shame descends and the reality of the situation sinks in. What have I done you think? Guilt, self-loathing, and disgust linger.

You feel unattractive. You feel greedy and ashamed. You feel very alone. You want to stop. You are not sure how to do this.

9 ways to stop binge eating

1. See dietary restraint as the problem

It is unusual that binge eating begins out of nowhere. It is likely preceded by dietary restraint.
Dietary restraint can be:

• Delaying eating - 'I'm not hungry now; I'll just wait a little longer'.