How To Control Binge Eating?

By Bhumika Chitkara

Binge eating can take a toll on one’s physical and mental health. It can be really tiring as the cycle of binge eating is hard to break. Boredom, stress, an emotional situation, and depression can be some of the reasons for binge eating disorder. Everyone tends to overeat sometimes, and that is completely normal. But making it a habit may indicate a serious problem. As difficult as it is to come out of the series of binge eating, lifestyle changes can help. Let us know some easy ways to stop binge eating. 

Start your day with a heavy nutritious breakfast:

Many people make the mistake of skipping breakfast which is the first step you are taking towards binge eating. Not only binge eating but not starting your day with a heavy nutritious breakfast can lead to low energy levels throughout the day. The right amount of nutrition can help you overcome cravings and keep you full for the rest of your day without feeling too hungry. For that matter, skipping any meals of the day is not advisable when you want to control binge eating. It may sound ironic, but skipping meals can make you munch on food items filled with sugar.

Eat fibre-rich foods:

Foods rich in fibre, like bananas, avocados, apples, berries, carrots, and lentils, can help to overcome eating disorders. These fibrous food items can keep you satisfied and full throughout the day. Starting your day with a rich fibrous meal can help you fight the urge to overeat. 

Start exercising:

We all know what exercising regularly can do to our bodies. It has numerous benefits, and one of them is controlling binge eating. Research has shown that exercising can help women with eating disorders. Not only control binge eating, but studies show that regular workouts can help people get over this issue. Any form of physical activity helps boost mood and control the hormones that trigger hunger. Another issue that some people deal with is emotional eating. Keeping yourself involved in exercises like strength training, cardio, yoga, or other physical activity has been proven very effective in overcoming emotional eating. It reduces stress-causing hormones, thus leading to a motivated and positive life. 

Don’t follow strict diets:

Dieting is the main reason people overeat and indulge in issues like binge eating. While some diet plans can be beneficial for you to shed some kilos but crash dieting or a situation where you starve yourself is when binge eating kicks in. Try to build a diet plan that includes all the nutrients in adequate amounts. Restricting yourself from eating something leads to excess cravings. Do not restrict yourself and fall into the traps of diet plans that promise instant weight loss. 

Drink enough water:

Keeping yourself hydrated is the best way to reduce hunger and cravings. Sometimes people confuse thirst with hunger and start eating to curb it. Whenever you crave to eat something, try having a glass of water. Drinking a lot of water can also help you stay full. Always have a glass of water before having your meals. Not just binge eating, drinking a lot of water also aids weight loss and boosts metabolism. 

Identify your trigger points:

Everyone has their trigger points. There might be situations which trigger binge eating in your case. You might start binge eating when you see a certain food item. You might be passing a food stall and get the craving to have something. Is it seriously hunger, or are you bored? Identify your triggers and try to avoid them as much as possible. Look for alternatives to your trigger points. Do not keep the food items at your home that start your binge eating issue. Include healthier options like fruits and vegetables, unprocessed foods and nuts.

Eat mindfully and keep track of what you are eating:

Mindlessly eating is one cause of binge eating. Pay attention to every bite you take while eating and how your body reacts. Release when you are not hungry and stop your hand there and then. Never eat from a bag full of chips, as it can make you eat more than you want. Cut back on your sugar intake, as sugar causes blood sugar to fluctuate. This fluctuation can lead to overeating.