Binge eating disorder is the most common eating disorder. It is a mental health condition characterized by repeated episodes of overeating (eating large amounts of food), feelings of loss of control when overeating, and feelings of guilt or shame afterward.
Left untreated, BED can lead to obesity , which has been linked to other serious health problems, including type 2 diabetes , heart disease, and gallbladder disease . BED is generally treated with psychotherapy, nutritional counseling, and medications.
Lifestyle strategies can also prevent overeating. It is important to note that these strategies are not a substitute for professional binge eating disorder treatment, but can be used in conjunction with professional treatment.
Strategy 1. Stop limiting yourself
If you follow an extremely restrictive diet, your body may respond later by overeating. Some diets promise a way to lose weight quickly and include strict rules (for example, skip entire food groups or drink only juices for a week).
Extreme diets are not sustainable in the long term. If you abstain from foods that you love or that your body needs, your cravings will increase and you may later eat large amounts of foods that you have not allowed yourself to eat.
Avoid a diet that includes:
- The promise of rapid weight loss
- Group products into the “ bad '' category
- Eliminate whole food groups like carbohydrates
- No need to exercise
- Rigid menu and limited variety of dishes.
Instead of eating an unhealthy, fast-acting diet, consider making healthier choices. For example, choose low-calorie salad dressings that you like rather than suffer for what you don't like.
And remember your habits, for example, if you tend to overeat while watching TV, turn off the TV when you eat.
Strategy 2: Don't skip lunches
Skipping meals is another factor that can make excessive eating worse. Similar to calorie restriction through diet, skipping meals can make you want to eat more later and increase the likelihood of overeating.
Incorporating a regular diet into your daily routine has been shown to reduce the likelihood of overeating throughout the day. If you start skipping meals, you will want more. By skipping daily meals and limiting calories, many people overeat late into the night.
Breakfast speeds up your metabolism and gives you energy for the rest of the day. Try to eat protein-rich foods in the morning to avoid being hungry. Eggs, almonds, chicken breast, oatmeal, and Greek yogurt are examples of high-protein foods.
Try to eat three times a day, with breaks between snacks, three to four hours later.
Strategy 3: stay hydrated
Staying hydrated has many benefits, but it can also help curb unwanted cravings and reduce excessive intake. In one study, 24 adults who drank 17 ounces before meals consumed fewer calories than people who did not drink water before meals.
Water can also speed up your metabolism. and it can promote weight loss.
Strategy 4: eat fiber
Eating unprocessed foods, whole grains, fruits, and vegetables can help you feel full and possibly reduce your binge eating disorder. Fiber moves slowly through the digestive tract, keeps you feeling full longer, and can reduce food cravings.
Most fruits, vegetables, and whole grains are high in fiber.
- Brussels sprouts
Foods rich in fiber help control cholesterol, blood sugar and reduce the risk of diabetes and heart disease.
Strategy 5: exercise and relaxation
Stress can cause overeating, and exercise often lowers stress levels. A small study found that aerobic activity significantly reduced the number of long-term binge episodes. A simple 30-minute walk, biking, dancing, or swimming can help you avoid overeating.
Yoga is another type of exercise that has been shown to reduce excessive intake. In addition to exercise, practicing mindfulness, doing breathing exercises, and strengthening the mind-body connection can promote relaxation and reduce eating stress.
Sleep also affects hunger and appetite, and it has been suggested that BED may be associated with insomnia. Try to get at least eight hours of sleep a night to reduce the risk of overeating late at night. Yoga classes in the evening can also help relax your mind and body before bed.
Strategy 6. Practice intuitive eating
Eating intuitively means eating when you're hungry and stopping when you're full. This includes unconditional permission to eat, but with curiosity and without judgment.
We are all born with the ability to eat when we are hungry and the ability to stop when we are full, but many of us lose this intuition about food for various reasons as we age. Intuitive eating means that you trust your body to choose the right foods and restore this ability.
Knowing what you are eating through intuitive eating and restoring your natural relationship with food can help control binge eating disorder. A study that followed patients for eight years found that intuitive eating was associated with a lower likelihood of overeating.
Intuitive eating has also been linked to better psychological health. In the same study, people who ate bowel diets were also less likely to have symptoms of depression, low self-esteem, body dissatisfaction, unhealthy weight-control behaviors (eg, fasting, skipping meals), and weight-control behaviors. overweight. (for example, eat). diet pills, vomiting).
The 10 principles of intuitive eating include:
- Give up the diet mindset
- Respect your hunger
- Make peace with food
- Challenge the food police
- Discover the satisfaction factor
- Feel your fullness
- Handle your emotions with kindness
- Respect your body
- Honor your health with gentle nutrition
To practice intuitive eating, pay attention to your hunger cues and eat only when you are hungry. Don't classify food as good or bad, and allow yourself to eat whatever you want. It's an ongoing process and it can take years to get rid of unhealthy eating habits like binge eating and dieting. Patience is the key to success and remember that in the end the benefits are worth it.
When to seek professional help
While these strategies can help, dealing with overeating often requires a treatment plan developed by a mental health professional. To start recovering from BED or stop overeating permanently, you should seek professional help to understand the reasons why you are overeating.
If you think you or someone you know has an eating disorder, talk to your doctor.
Signs of an eating disorder that requires treatment include:
- Anxiety or shame about eating behavior.
- Reserved eating habits
- Take care of your weight or body image
- Unhealthy body weight due to nutritional problems
How to get help
If you or a loved one is struggling with an eating disorder, call the National Eating Disorders Association (NEDA) hotline at 1-800-931-2237 for help.
Get the word of drug information
Overeating can cause anxiety, but there are ways to reduce this behavior. Work to identify triggers, exercise, reduce stress, and rehydrate properly. You can build a healthy relationship with food, and investing in your health is essential for a happy and healthy future.
If you continue to overeat or get worse, you should see a mental health professional. Helping to overeat can be challenging. Because overeating is usually done in secret and is often associated with feelings of guilt and shame, it can be difficult to talk openly about it and seek help. It is important to know that you are not alone and that getting help is an important step toward recovery.