Binge eating is a serious disorder and is more common than you may realize, and it you are suffering from this condition it might seem like you’re stuck in an endless cycle. But I can tell you that it’s not hopeless, and there are several ways you can end this cycle without spending hundreds of dollars on a new drug.
1. List of Some Dangers of Binge Eating
For me this is one of the most effective methods that you can use to fight binge eating. To help you, I’ve prepared a list. Yes, gaining weight is the most conspicuous side effect. But there is more, much more:
• High cholesterol
• Heart attack
• High blood pressure
• Joint and muscle pain
Some of these conditions, like heart attack and other diseases, can be fatal. Why not list this down and let it serve as a reminder why you’re trying to stop binge eating?
2. Learn to Deal with Stress
Stress is one of the most common causes of binge eating, so it’s essential you learn to control it. There are many ways to deal with it such as breathing exercises, relaxation strategies, meditating or yoga. You can try any of these or a combination of them. You can practice these or you can join a yoga class. The choice is up to you, but either way, it’s worth the effort.
One of the reasons why most attempts to stop binge eating fails is people think it is just about the physical aspect. The fact is that it affects you emotionally and mentally as well. It’s for this reason that I recommend meditation. Before you know it, these sessions will lead to a total lifestyle change.
3. Temptation Must be Avoided
I can say with certainty your binge eating efforts will succeed if you get rid of those deserts, chips, dips and junk food. Simply put, you need to throw away all that stuff from your fridge if you want your binge eating efforts to succeed. And once you’ve gotten rid of that junk food, steer clear from them when you buy groceries.
While you’re at it, take the time to read the nutrition info at the back of the food products you buy. This will mean a huge difference in your battle to learn to eat right.
4. Do Not Diet
I can’t stress this enough; dieting does not work. Depriving yourself of food will just make you want to eat more later. Rather than starve, just eat in moderation and chew your food slowly. Also, drink lots of water while eating as it will curb your appetite.
Don’t be tempted if you come across diet programs that claim they will burn all the fat in your body. Take my word for it; dieting won’t do you any good right now.
5. Exercise will Help
Let me tell you something; exercise can do wonders not just for your physical body by burning all those pounds, but it will also get rid of anxiety, depression and stress caused by binge eating.
• If you have never exercised regularly before, start by jogging and then doing some stretching.
• Exercise at least 20 minutes a day and make sure you work up a sweat.
• Remember, exercise and healthy eating go hand in hand, so don’t sacrifice one for the other.
• Drink lots of water before and during exercise. This will replenish your energy.
6. Boredom is Your Enemy
When people get bored the tendency is to grab some chow, but resist it. Rather than eat, do something more productive things like painting, reading or just get out of the house and take a walk in the park. Here are other things you can so you can avoid eating all the time.
• Play video games or better yet, do something that requires physical activity like basketball or tennis.
• Get out of the house and watch a movie, but skip the popcorn.
• Pick up a new hobby such as drawing, learn new computer programs or spend some time with friends.
7. Sleep is Necessary
Lack of sleep will deplete your energy and when you’re tired, you get the urge to eat. So the trick is to get enough sleep so you don’t end up eating more food. It isn’t just sleep though, as you also need to rest. Fatigue is quite simply one of the biggest factors leading to binge eating, so sleep and rest are necessary.
The Top 5 Tips to Get Over Binge Eating
1. Pay Attention to What Your Body Tells You – this means knowing the difference between physical and emotional hunger. If you just ate lunch and yet feel the urge to eat, that’s probably emotional hunger. If this happens, distract yourself.
2. Start a Food Journal – keep track of everything you are eating by starting a food journal. Note down everything you have been eating, and I mean all of it. This will help you keep an eye on your eating patterns and behavior.
3. Get Support from Family and Friends – some people overcome binge eating alone but others find it easier if they get support for friends as you have the support for those times when you feel down.
4. Eat Regularly – this means eat three meals a day. Dinner should be your final meal, but if you get hungry between meals, go for some healthy snacks. Eating small meals is not recommended right now as it might lead to more binge eating.
5. Self Pity isn’t Going to Get You Anywhere – stop wasting time feeling sorry for yourself since that will just make you want to eat more. Instead, just stop eating and distract yourself.
I know that a lot of people are suffering from binge eating, and more often than not those so-called cures on the web are not as effective as they claim to be. If you just follow these guides, you should, slowly but surely, win your battle against binge eating.