How to Overcome Binge Eating
If you’re struggling with binge eating, know that you’re not alone. binge eating disorder (BED) is the most common eating disorder in the United States (U.S.), affecting 3.5% of women, 2.0% of men, and 1.6% of adolescents.
Binge eating disorder is characterized by periods of uncontrolled, impulsive, or compulsive overeating. Binge eating episodes are often triggered by negative emotions such as stress, anxiety, or depression. During a binge, you may eat even when you’re not hungry and continue eating until you’re uncomfortable or feel pain.
While it may be tempting to try to “just stop” binge eating, it’s important to remember that this is a complex disorder that requires treatment. If you’re ready to make a change, there are several things you can do to overcome binge eating and develop a healthier relationship with food.
1. Identify your triggers
The first step in overcoming binge eating is to identify your triggers. What situations, emotions, or thoughts lead you to overeat? Once you’re aware of your triggers, you can start to develop a plan for how to deal with them.
2. Learn to cope with your emotions in healthy ways
If emotional eating is a trigger for your binge eating, it’s important to find healthy ways to cope with your emotions. This may involve talking to a therapist or counselor to help you manage your emotions in a healthy way.
3. Avoid dieting
The restrictive nature of dieting can trigger binge eating episodes. If you’re trying to overcome binge eating, it’s important to avoid dieting. Instead, focus on developing healthy eating habits.
4. Eat regular meals
Skipping meals can lead to overeating later in the day. If you’re struggling with binge eating, aim to eat three regular meals each day. Include foods from all food groups, and don’t skimp on portion sizes.
5. Avoid eating late at night
Late-night eating can contribute to weight gain and trigger binge eating episodes. If possible, avoid eating late at night. If you’re hungry before bed, eat a light snack such as a piece of fruit or a few whole-wheat crackers.
6. Get regular exercise
Regular exercise can help you cope with stress, manage your weight, and boost your self-esteem. All of these things can help reduce the frequency and severity of binge eating episodes.
7. Seek professional help
If you’re struggling to overcome binge eating on your own, seek professional help. A therapist or counselor can help you develop healthy coping skills and address the underlying causes of your binge eating.
Making the decision to seek help for binge eating can be difficult. But remember, you don’t have to do it alone. There are people who care about you and want to help you overcome this disorder..Original source
Avoid eating while distracted.
It is well known that eating while distracted can lead to overeating and weight gain. But did you know that it can also impact your health in other ways?
Eating while distracted can lead to indigestion and heartburn. When you’re not paying attention to what you’re eating, you’re more likely to eat too quickly and swallow air, which can lead to gas and bloating.
If you have trouble digesting certain foods, like dairy or gluten, eating while distracted can make your symptoms worse. And if you have a history of gastrointestinal problems, such as Irritable Bowel Syndrome (IBS), eating while distracted can trigger an attack.
Even if you don’t have any digestive issues, eating while distracted can still be problematic. When you’re not focusing on your food, you’re not giving your body a chance to register that you’re full. As a result, you’re more likely to eat more than you need, which can lead to weight gain.
Eating while distracted can also lead to Mindless Eating, which is when you eat without being aware of or paying attention to what you’re doing. This can be a problem if you’re trying to lose weight or eat healthy, because you’re not mindful of the calories you’re consuming.
mindlesseating.com, a website dedicated to helping people become more aware of their eating habits, offers the following tips to avoid eating while distracted:
Sit down at the table to eat, and turn off the TV, computer, and phone.
Focus on your food, and take the time to savor the taste, texture, and smell.
Eat slowly, and put your fork down between bites.
Pay attention to your hunger and fullness cues, and stop eating when you’re satisfied.
Avoid distractions, so you can focus on enjoying your food and your company.
If you find yourself eating while distracted, don’t beat yourself up. Just gently bring your focus back to your food and your body, and continue eating mindfully.
We used mengeredstoo.co.uk to write this article about overcoming binge eating. Citation.