What are some tips for stopping binge eating?
Binge eating is defined as eating an unusually large amount of food in a short period of time. Binge eating disorder (BED) is the most common eating disorder in the United States. While anyone can binge eat, people with BED feel a loss of control during a binge and experience intense shame and guilt afterward. If you’re struggling with binge eating, know that you’re not alone—and there is hope.
Here are 10 tips to help you stop binge eating:
1. Identify your triggers
Binge eating can be triggered by a variety of things, including stress, dieting, and feelings of loneliness or boredom. It’s important to become aware of what causes you to binge so that you can avoid those triggers.
2. Don’t diet
Dieting is often a trigger for binge eating. If you’re trying to lose weight, focus on making healthy choices rather than restricting your food intake.
3. Eat regular meals
Skipping meals can lead to feelings of hunger and deprivation, both of which can trigger a binge. Eating regular meals can help to keep your hunger in check and prevent binges.
4. Find other ways to cope with emotional distress
If you’re struggling with emotional issues, seek professional help. Don’t try to self-medicate with food.
5. Avoid trigger foods
Trigger foods are those that you tend to overeat when you’re bingeing. For some people, trigger foods may be sugary or fatty foods. Others may find that they binge on healthy foods that they normally enjoy in moderation. Avoiding trigger foods can help to prevent binges.
6. Don’t keep binge foods in the house
If you don’t have trigger foods in the house, you’ll be less likely to binge. If you can’t avoid all trigger foods, try to limit your exposure to them by keeping them out of sight (for example, in the back of the pantry) or wrapped individually so that you’re not tempted to overeat.
7. Eat mindfully
When you do eat, pay attention to your food. Slow down, savor your food, and make sure you’re really enjoying it. Eating mindfully can help you to appreciate your food more and prevent you from overeating.
8. Get rid of any negative thoughts about food
If you have negative thoughts or feelings about food, try to reframe them in a positive light. For example, “I deserve to treat myself to this delicious food” or “I’m allowed to enjoy this food without feeling guilty.”
9. Exercise
Exercise can help to alleviate some of the mental and emotional symptoms that may trigger a binge. It can also help to burn off any excess calories that you may have consumed during a binge.
10. Seek professional help
If you’re struggling to stop binge eating on your own, seek professional help. A therapist can provide you with support and guidance as you work to overcome your disorder.
What are some tips to help control binge eating?
Binge eating is a serious problem that can lead to weight gain, health problems, and even eating disorders. If you or someone you know is struggling with binge eating, here are some tips to help control the problem:
1. Keep a food journal. This can help you identify patterns and triggers that lead to binge eating episodes.
2. Avoid dieting. Undereating can lead to binging. Instead, focus on eating regular, healthy meals.
3. Avoid triggers. If there are certain foods or situations that trigger your binge eating, avoid them if possible.
4. Seek professional help. If you can’t seem to control your binge eating on your own, seek help from a therapist or counselor.
Visit mengeredstoo.co.uk to learn more about how to stop binge eating. Disclaimer: We used this website as a reference for this blog post.