How to stop binge eating
Binge eating (BED) is the most common eating disorder, It is a mental health condition characterized by recurrent episodes of consuming large amounts of food accompanied by feelings of guilt, shame, and a loss of control
Below are some strategies that can be used to help us beat this pattern of eating
Strategy 1: Stop Restricting Yourself
Diets that involve extreme restrictions on food intake rarely work and typically lead to cravings that cause you to overeat.
Many of these diets promise a “quick fix” by endorsing radical changes to your eating habits, such as cutting off entire food groups or only drinking juices for a week. As rational as some of the arguments may sound, they are rarely based on sound nutritional science.
Stay away from any diet plan that:
In the end, weight loss is about burning more calories than you consume. This not only involves a reduction in calories but also some form of routine exercise.
A slow and steady approach is not only more sustainable but allows you to make gradual changes that reduce cravings and the risk of binge eating.
Strategy 2: Don’t Skip Meals
Skipping meals is another factor that can promote binge eating. It can leave your body desperate for nutrition and increase the likelihood of overeating. A regular eating pattern has been shown to reduce the chances of binge eating later in the day which is when we are most likely to binge eat.
Breakfast is important as it provides you with the energy needed to function normally until lunchtime. Consider eating a high-protein meal in the morning that includes things like eggs, almonds, chicken breast, oats, and Greek yogurt
To maintain metabolism and energy levels, eat lunch and dinner with healthy snacks in between (spaced around three to four hours apart). Dips in energy levels are key triggers for binge eating.
Strategy 3: Stay Hydrated
AS we have spoken about before Staying hydrated has many health benefits but can also help curb cravings and reduce overeating. This is evidenced by a study in the Journal of the American Dietary Association in which 24 adults who drank 17 ounces of water before eating consumed fewer calories than people who did not drink any water
Drinking plenty of water can also boost metabolism and may contribute to weight loss.
Strategy 4: Increase Your Fibre Intake
Eating whole grains, fruits, vegetables, and unprocessed foods can help you feel full and satiated compared to eating refined grains, sugars, and processed foods. This latter group of food typically provides a rapid burst of energy followed by a “crash” that can lead to cravings and binging.
Whole grains, fruits, and vegetables also offer plenty of dietary fibre . Which moves slowly through the digestive tract, keeping you satiated for a longer period of time.
Nutritious, high-fibre foods include:
Fibre-rich foods also help lower cholesterol and blood sugar while reducing the risks of diabetes and heart disease.
Strategy 5: Exercise and Relax
Stress is a common trigger for binge eating. Exercise, by contrast, helps reduce stress levels. A 2020 study published in the journal Nutrition concluded that routine aerobic activity combined with short, fast, high-intensity exercises significantly decreased the number of binge-eating episodes among women. Simply taking a 30-minute walk, riding your bike, dancing, or swimming can help prevent binge eating. Yoga is another activity that has been shown to prevent binge eating by reducing stress levels. Practicing mindfulness meditation or doing routine breathing exercises may also help. Sleep also affects hunger and appetite, with some studies suggesting that BED may be linked to insomnia. Try to get at least eight hours of sleep a night to reduce the risk of late-night binge eating.
Strategy 6: Practice Intuitive Eating
Intuitive eating means eating when you feel hungry and stopping once you are full. It involves giving yourself permission to eat and trusting your body to make good choices around foods.
Intuitive eating is something we are born with but often lose as we get older and “use” food to provide us with comfort or distraction. It can take time to re-learn intuitive eating, but, with practice, doing so may help curb compulsive eating.
The principles of intuitive eating include:
An eight-year study published in Eating and Weight Disorder in 2020 concluded that intuitive eating was associated with lower odds of binge eating Intuitive eating is also linked to better psychological health. People who eat intuitively are less likely to have depression, low self-esteem, or body dissatisfaction. They are also less likely to have unhealthy weight control habits.
Binge eating disorder (BED) is a serious condition that often requires counselling and treatment by a licensed mental health professional. Certain lifestyle changes can aid in the treatment of BED but they are not substitutes for professional care but can complement therapies offered by a healthcare provider.
As we discussed about These include:
-Avoiding restrictive “quick fix” diets that trigger food cravings
-Eating three meals a day to avoid dips in energy that promote overeating
-Staying well hydrated to maintain satiation
-Increasing your fibre intake with real foods to maintain satiation
-Exercising regularly to decrease stress levels that trigger overeating
-Practicing intuitive eating so that you only eat when hungry
While lifestyle strategies can help curb binge eating, counselling by a mental health professional may be needed to identify the root cause of the disorder. This is especially true if binge-eating episodes cause feelings of embarrassment shame, or involve a preoccupation with weight or body image.