What is Binge Eating Disorder & 10 Tips to Stop Binge Eating:
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Binge eating disorder is a common eating disorder, as you know there are many types of eating disorders. People with a binge eating disorder tend to eat extremely large amounts of food in a short period of time, even when they feel physically full or to the extremes physically ill from eating too much. Binging episodes can occur 1-7 times a week!
After a binge eating episode, an individual will feel a huge amount of guilt. Regular binge eating can lead to extreme weight gain which can cause serious health problems such as heart disease and diabetes.
If you struggle with a binge eating disorder and episodes occur frequently during the week, it’s important to know the seriousness of this eating disorder and to seek help if you cannot help yourself and there’s no improvement.
10 Tips That Will Help You Stop Binge Eating:
#1 Know that Your Food is not Going Anywhere
This sounds ridiculous but this hit me hard when I heard it the first time. When I was younger, I always used to have to eat my food that I bought at once or else someone else would eat it, it’s important to remember that no one is going to eat all your food!
You can save food for tomorrow, the next day, etc. you don’t need to worry about having to eat everything at once, with binge eating disorder you seem to need to eat the whole bag of chips, candy, ice cream, etc. Remember it’s going to be sitting there waiting for you next time you want it!
#2 Go to Bed Early
The worst time for binge eating temptations is at night before bed! That’s why it’s important to settle down at least 30 mins before bed, get off your phone, watch TV, read, anything that doesn’t involve your phone, this will make you more tired and you’ll fall asleep faster because phones are addicting and keep you up all night!
#3 Workout
Start working out every day, this can mean a HIIT, Cardio Workout, Lifting, anything that will get your heart pumping! Working out every day will make you tired by the time you want to sleep at night.
I used to do a HIIT before bed and I loved doing this because my body was exhausted and ready to sleep. PS when your body is tired your mind gets the hint and gets tired too!
#4 Eat a Good Healthy Amount of Food Everyday
Stop dieting! It’s making everything worse! It is important to eat three meals a day or the recommended amount of calories for your weight so your body is not craving food, this is what causes a binge eating episode, you did not eat enough calories during the day so you eat too many in a short period of time and you tell yourself it is fine because you did not eat enough during the day but this causes a bad cycle that you need to catch!
In conclusion, make sure you are eating a good amount throughout the day and remind yourself that you have eaten enough and focus your mind on different thoughts or focus on being in the moment, idk about you but for me all day I think about my favorite foods so it’s important to keep reminding myself to think about other things, eventually you can train your brain to focus on other thoughts, keep trying and don’t give up! Just distract yourself!
#5 Eat a lot of low-calorie snacks!
if you so happen to binge eat and cannot resist the thought then eat a bunch of low-calorie snacks, or I know this sounds crazy but try dumping ice in bowl and add 0 calorie water flavoring to it, tastes so good, takes a while to eat, is 0 calories, and this way you will not feel as guilty after. This will help you not give up on yourself just like how you are supposed to have a cheat day during the week, so you do not end up screwing up your whole plan and feeling extremely guilty.
#6 Practice Mindfulness Mediation
Mindfulness meditation is a type of meditation where you focus on your thoughts and how you’re feeling and being aware of everything without feeling judged. Mindfulness meditation involves different methods to help relax the body and mind. Search up Mindfulness meditation on YouTube to try it!
#7 Drink Lots of Water Throughout The Day and Night
This is common sense, but many people forget! If you tend to forget to drink lots of water throughout the day, I recommend purchasing a water bottle that tells you the liters of water you need to drink all day! Drinking a lot of water is important because it will keep you feeling energized, hydrated, and full.
#8 Increase Your Fiber Intake
Fiber is said to help keep you full and prevent you from overeating! Click here for a list of foods that are high in fiber.
#9 Talk to Your Friends and Family about it
Tell your loved ones to keep track of your eating habits, if they witness an episode, they can tempt you out of it! Do not worry about being judged, many people understand and struggle with this eating disorder.
#10 Keep a Daily Food Journal
Keeping a journal will help you keep track of what triggers your binge eating episodes and what your safe foods are, etc.!
Make sure to save this post to your bookmarks/favorites so you can re-read it! I know you can overcome binge eating and all these 10 tips will certainly help you! Remember it takes time, never give up on yourself, focus on progress before you expect yourself to completely cancel out binge eating!
Click here to check out these top 10 best outdoor hobbies that will relieve your anxiety!
Your article on binge eating was insightful. I never thought about it being related to a fear of food not being there when you want/ need it.