5 steps to ending binge eating for good
If you’re someone who struggles with binge eating, you’re not alone. Binge eating disorder is the most common eating disorder in the United States, affecting 3.5% of women, 2% of men, and 1.6% of adolescents. Despite its prevalence, binge eating disorder is often underdiagnosed and undertreated. But there is hope! Recovery is possible with the right treatment and support.
Here are 5 steps to ending binge eating for good:
1. Understand what binge eating is.
Binge eating disorder is characterized by recurrent episodes of compulsive overeating. This means eating large amounts of food in a short period of time, even when you’re not physically hungry. Binge eating episodes are often accompanied by feelings of shame, guilt, and disgust.
2. Seek professional help.
If you think you might be struggling with binge eating disorder, it’s important to seek professional help. A trained mental health professional can assess whether you meet the criteria for a binge eating disorder diagnosis and develop a treatment plan tailored to your needs.
3. Commit to making changes.
Recovery from binge eating disorder requires making some lifestyle changes. This may include things like changing your diet, developing a regular exercise routine, and learning ways to cope with stress and emotions in a healthy way.
4. Be patient.
Changing your relationship with food and your body is a process, and it can take time to see results. Be patient with yourself and don’t expect perfection.Focus on the progress you’re making, not the setbacks.
5. Seek support.
In addition to professional help, another key to success in recovery is finding support from others. This might come from family and friends, online support groups, or other peer support programs.
Making the decision to seek help for binge eating disorder is a brave first step on the road to recovery. Keep in mind that recovery is possible with the right treatment and support..Full Article
Breaking the cycle of binge eating
When it comes to binge eating, it can often feel like you’re stuck in a never-ending cycle. You binge, feel guilty, restrict your intake in an attempt to “make up” for the binge, then end up feeling deprived and end up bingeing again. This can be an extremely difficult cycle to break out of, but it is possible. Here are some tips for breaking the cycle of binge eating:
1. Recognize your triggers.
What are the things that typically trigger your binges? Identifying your triggers can be key in helping you to avoid them in the future. Common triggers include stressful life events, boredom, having certain “forbidden” foods in the house, or even just feeling hungry.
2. Find other ways to cope with your triggers.
Once you know what your triggers are, it’s important to find other ways to deal with them. If stress is a trigger, for example, try to find healthy coping mechanisms such as exercise, journaling, or spending time with friends. If boredom is a trigger, find something else to do instead of eating, such as taking a walk, reading, or working on a hobby.
3. Don’t keep “trigger” foods in the house.
If there are certain foods that you know are triggers for your binges, it’s best to avoid keeping them in the house altogether. This can be difficult if they’re foods that you enjoy or that are part of your regular diet, but it’s important to remember that you can still eat these foods in moderation outside of the home.
4. Practice mindful eating.
When you do sit down to eat, it’s important to be mindful of what you’re doing. This means being aware of the taste, texture, and smell of the food, as well as your own hunger and fullness cues. Eating mindfully can help you to better savor your food and also to eat only until you’re satisfied, rather than overeating.
5. Don’t label foods as “good” or “bad.”
One common issue that can lead to binge eating is labeling certain foods as “good” or “bad.” This can create a black-and-white thinking pattern that can be very damaging. Instead of labeling foods, try to focus on how they make you feel. Some foods may make you feel energized and healthy, while others may make you feel sluggish and bloated. It’s important to listen to your body and eat accordingly.
6. Seek professional help.
If you’ve been struggling to break the cycle of binge eating on your own, it may be time to seek professional help. A therapist can help you to understand your triggers and develop healthy coping mechanisms. They can also provide support and accountability as you work to make changes in your eating habits.
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