Is it hard to control your eating? Are you struggling to understand your unhealthful relationship with food and eating? Are you looking for effective and simple strategies to stop your binge eating behavior?
You’re reading this article is an excellent sign that you’re ready to embrace healthy eating habits! And with some of the strategies below, you’re going to be well prepared to tackle binge eating. These techniques are, in fact, scientifically proven to be successful in stopping the binge eating cycle.
But first, you can’t stop eating binge without knowing what it is and what it’s all about. Now let’s get into it.
What’s Binge Eating?
Binge eating is the consumption of a large quantity of food in a short time. A person who eats binge may feel unable to control the type or amount of food they eat. Eating binge will lead to feelings of guilt, shame, and depression.
People who binge at least once a week for 3 months may have a binge eating disorder. In the United States, this is the most common eating disorder. Binge eating is also a symptom of bulimia nervosa and binge-purge of anorexia nervosa.
Causes of Binge Eating Disorder (BED)
Although the exact cause of BED is unknown, various causes are thought to influence this disorder’s development. There are the following factors:
- Biological: Genetic defects can cause compulsive eating and food addiction.
- Psychological: A strong relationship has been established between depression and binge eating. Body discomfort, low self-esteem, and difficulty coping with emotions can all lead to binge eating disorders.
- Social and cultural: Stressful situations can raise the risk of binge eating. Social pressures to be slim, that the media influences, can cause emotional eating. People who have negative comments about their bodies or weight may be more vulnerable to binge eating disorders.
So Here Are 8 Tips To Help Overcome Binge Eating:
1. Develop A Healthier Relationship With Food
Recovering from any addiction is challenging. But it can be especially challenging to overcome binge eating and food addiction. Unlike most addictions, the “drug” is necessary for survival, but you can’t stop or replace it. Instead, you need to build a healthy relationship with food. A relationship that is based on meeting your nutritional needs, not your emotional needs. You get to break the binge eating cycle by doing this:
Avoiding temptation: You’re more likely to overeat if you have unhealthy snacks, desserts, and fast food at home. Break the temptation by clearing the fridge and cupboards of your beloved binge food.
Eat Daily: Don’t wait until you’re hungry. This only leads to overeating. Stick to regular meals, as skipping meals also contributes to binge eating later in the day.
Focus on what you’re eating: Instead of eating unconsciously, you should be a mindful eater. Slow down and enjoy the textures and tastes. Not only are you going to eat less, but you’re also going to enjoy more.
The Importance Of The Decision Not To Diet
After a binge, it’s just normal to feel the need for a diet to compensate for overeating and get back on track with your health. But dieting is usually backfired. Focus on eating in moderation instead of dieting. Find the nutritious food you love and eat until you feel content, not uncomfortably stuffed. Instead of saying that I will never have ice cream, “say,” I’m going to eat ice cream as an occasional treat.
2. Exercise
Exercising causes the body to release endorphins that boost the mood. So, regularly working out can help prevent binge eating
People sometimes consume unhygienic food or large quantities of food in reaction to stress, sadness, or frustration. So, a better mood may reduce the risk of emotional eating.
3. Reduce Stress
Stress is a common trigger for binge eating. Several studies suggest that stress reduces a person’s awareness of hunger and satiety. This could lead to overeating.
Learn How To Manage Stress By:
- Remove stressors where possible
- Practicing meditation;
- Use of deep breathing methods
- Exercise daily
- The practice of yoga or tai chi
- Get enough sleep
- Use in alternative therapies, such as massage, acupuncture, or aromatherapy
4. Identify and Address Binge Eating Triggers
People also eat binge in response to depression, boredom, sadness, or other causes. Identifying these causes may help people prevent or control them, reducing the likelihood of binge eating. Keeping a food diary helps people to watch what they’re eating and how they feel at the time.
Once someone has recognized their causes, they will take steps to rectify them. For example, if boredom is the cause, people may choose to distract themselves with exercise, reading, or making friends.
There is a strong connection between binge eating and poor self-esteem. If a low sense of self-worth is a cause for people, they will want to consider seeing a therapist.
5. Do Not Confuse Thirst and Hunger
When feelings of hunger arise, people should first try to drink a glass of water. If feelings go down, this means that they were actually thirsty.
However, if anyone still feels hungry, they can follow a drink of water with a balanced lunch or snack. A report shows that drinking 500 milliliters of water before a meal decreases the number of calories a person eats by 13 percent. It’s still a good idea for better health to drink lots of water during the day.
A person can determine if they’re drinking enough by checking the color of their urine. Clear and light yellow indicates a good degree of hydration.
6. Snack Smartly
Instead of eating a bowl full of popcorn while watching a movie or watching a film, you should snack on nuts and dried fruits such as walnuts, almonds, cashews, hazelnuts, or snacks on seeds flaxseeds, pumpkin seeds, sunflower seeds, etc. If you want a bit more filling, fresh fruits are the best choice.
7. Try Yoga
Yoga is a practice that incorporates both the body and the mind. It uses specific breathing techniques, poses, and meditation to relieve tension and enhance relaxation. Studies have found that yoga can help improve healthier eating habits and reduce the risk of emotional eating.
A small research of 50 adults with BED found that doing yoga for 12 weeks has led to a significant binging reduction. The study also shows that yoga can lower stress hormone levels, such as cortisol. This keeps stress under control and prevents binge eating.
Try visiting a local yoga studio to start adding this kind of workout to your schedule. You may also use online resources and videos to practice at home.
8. Get Enough Sleep
Sleep affects hunger and appetite levels, and sleep deprivation can be related to binge eating.
One study of 146 people showed that those with BED had significantly more insomnia symptoms than those with a history of insomnia.
Another major study found that shorter sleep time was associated with higher hunger hormone ghrelin and lower leptin levels — a hormone responsible for promoting fullness.
In comparison, sleeping less than 8 hours a night was linked to higher body weight.
Aim to squeeze in at least 8h per night to keep your appetite in check and reduce your risk of binge eating.
The Bottom Line
Binge eating disorder is a recognized psychological disease. This disorder impacts millions of people around the world. However, it can be overcome with the proper treatment plan and changes to a healthier lifestyle.
