Binge eating is the most common hidden eating disorder in the United States. This binge eating disorder affects 4.5% females and 3% males and prevalent 35% of those seeking weight loss treatments.
Contents
What is binge eating?
Binge eating is a pattern of disorder which consists of uncontrollable eating.
Example
My friend Eli has overeaten most notably around the holidays (Thanks giving or on a special occasion) last week in a birthday party she had an extra slice or two of cake. Additionally she had hamburger, pasta pizza etc. Now she is a binge eater.
How to stop binge eating
Manage stress
In order to stop binge eating the most important things is to find alternate ways to handle stress and other emotional feelings without consuming food. These may include simple breathing exercising, meditating etc.
Eat 3 meals a day plus healthy snacks.
From breakfast your metabolism starts in the morning. We should follow a healthy balanced breakfast with a balanced lunch and dinner .A healthy snack in between lunch and dinner is good for us. Stick to follow the meal times, and skipping meals often leads to binge eating later in the day.
Example
Kristine strictly follows her mealtime schedule from last 6 months, now she is feeling monotonous, nowadays very often she wants to have some cakes, ice-creams, pizza, pasta, sandwich etc. even when she does not feel any appetite, she becomes a binge eater.
Avoid unhealthy foods.
If you have a habit to consume junk food, desserts, and unhealthy snacks, then remove those foods by clearing your fridge and cupboards of your favorite binge foods.
Example
Tom’s fridge was full of with ice creams, cakes, pastry, chocolate etc. whenever he wanted have some food with or without feelings of appetite he took from fridge and had it, as he loved to consume junk food. Now he is a binge eater and his doctor, nutritionist told him not to keep any junk food in his fridge, now his fridge full with healthy foods (fruits, vegetables etc)
Stop dieting.
The deprivation and hunger of strict dieting can trigger food cravings that can leads to overeat. We should avoid dieting and consume foods as per our requirement. We should find some foods that are highly nutritious, so that you can enjoy your foods. Eat only until you feel full.
Example
Jennifer was on dieting, and did not consume any foods even when she was feeling hungry. As a result of that at the time of consumption of foods she did not understand how much should she take, and she consumed large portion. Now she stops to do that, as she becomes a binge eater. Nutritionist told her to consume fruits, vegetables etc.
Exercise
Not only exercise will help you to lose weight but also it also it helps you overcome the depression. It improves overall health, and reduces stress. Exercise can help put a stop binge eating.
Conclusion
It can be difficult to stop binge eating and food addiction, but you can to stop it. You must develop a healthier relationship with food—a relationship that’s based on meeting your nutritional needs, not your emotional ones .In order to stop the unhealthy pattern of binge eating, we should consume foods for our health and nutrition. Choosing healthy foods when you are going to consume some foods at the time of gossiping with your friend, or any party and making sure you’re getting the right vitamins and minerals in your diet.