How to stop binge eating: An action plan
Binge eating disorder (BED) is defined as eating an excessive amount of food in a short period of time, feeling out of control during the binge, and feeling ashamed or guilty afterward. Binge eating disorder is the most common eating disorder in the United States, affecting 3.5% of women, 2.0% of men, 1.6% of adolescents, and 0.8% of children.
There are a number of reasons why someone might start binge eating. It could be a way of coping with stress or anxiety, or a way of numbing emotions. Other times, it may be triggered by a change in routine, such as starting a new job or going to college. It’s also common for people with binge eating disorder to have a history of dieting. They may try to restrict their eating, but then find themselves bingeing when they feel they can’t control their urges or when they’re feeling deprived.
Binge eating disorder can have serious consequences. It can lead to weight gain and obesity, which can increase the risk for a number of health problems, including heart disease, type 2 diabetes, and sleep apnea. Binge eating disorder can also lead to social isolation, depression, and anxiety.
If you’re struggling with binge eating disorder, know that you’re not alone. But also know that there is help available. Here are some steps you can take to start managing your disorder:
1. Talk to your doctor.
If you’re struggling with binge eating disorder, the first step is to talk to your doctor. They can help you determine if you have the disorder and create a treatment plan.
2. Seek therapy.
Cognitive behavioral therapy (CBT) is an effective treatment for binge eating disorder. CBT focuses on changing the thoughts and behaviors that contribute to binge eating.
3. Join a support group.
Support groups can provide a sense of community and allow you to share your experiences with others who understand what you’re going through.
4. Make healthy lifestyle changes.
Eating a healthy diet and getting regular exercise can help you manage your disorder and improve your overall health.
5. Avoid triggers.
There may be certain situations or triggers that contribute to your binge eating. It’s important to be aware of what these are so you can avoid them.
6. Practice mindful eating.
Mindful eating is a way of eating that allows you to be present in the moment and be aware of your thoughts, feelings, and sensations. When you’re mindful of your eating, you’re less likely to overeat or binge.
7. Be accepting of yourself.
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5 steps to ending binge eating for good
If you’re one of the many people who overeat or binge eat, you may feel like you’re stuck in a never-ending cycle of bingeing and struggling to control your eating. But it is possible to break free from binge eating and create a healthy relationship with food. Here are five steps to help you end your binge eating for good:
1. Understand why you binge.
Overeating or bingeing often occurs in response to an emotional trigger, such as stress, anxiety, or boredom. Once you become aware of your triggers, you can begin to work on managing them in a healthier way.
2. Create a plan for healthy eating.
When you have a plan for healthy eating, you’re less likely to overeat or make impulsive food choices. Plan your meals and snacks in advance, and make sure to include a variety of healthy foods that you enjoy eating.
3. Learn to listen to your body.
Overeating often occurs when we’re not paying attention to our body’s hunger cues. Learning to listen to your body’s hunger signals can help you avoid overeating.
4. Make time for physical activity.
Physical activity can help reduce stress and anxiety, two common triggers for binge eating. It can also help to boost your mood and give you a sense of accomplishment.
5. Seek professional help.
If you’re struggling to break free from binge eating on your own, professional help may be necessary. A therapist or counselor can help you identify and manage your triggers, as well as provide additional support.
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