Break Free from Binge Eating with These 5 Tips
Binge eating is one of the most common yet overlooked eating disorders worldwide. Statistics indicate that approximately 2.8 million people in the U.S. alone suffer from this condition. Women are more likely to develop this eating disorder than men. In 2013, binge eating was officially recognized as a formal diagnosis. Suffers tend to consume massive amounts of food in a single sitting. Afterwards, they experience feelings of guilt, remorse, and anxiety.
If you’re struggling with this condition, don’t despair! Here are some helpful tips to break free from binge eating:
Remember the old saying “out of sight, out of mind?” One of the best ways to overcome binge eating is to avoid temptation in the first place. Ditch the junk food, cookies, chips, and other unhealthy treats from your cupboard and fridge. Load up on whole foods that suppress hunger and keep you full. It’s unlikely to binge on fruits, veggies, or lean meat.
Be Kind to Yourself
Stop aiming for perfection. Binge eating typically affects those who follow crash diets or skip meals regularly. Diet slip-ups are perfectly normal and shouldn’t be used as an excuse to binge. So what if you carry a few extra pounds? Focus less on calories and more on health.
Keep a Food Log
Consider writing a journal to break free from binge eating. A food log can help you identify what triggers binge eating and how to avoid stressors. Write down what you feel before and after binging, when you experience cravings, and how much you eat at every meal. This will give you better control over your eating habits and balance your emotions.
Forget the D Word
Fad diets are often the culprit behind binge eating. The best thing you can do is to stop dieting and build healthier eating habits. Forget about calories and macros for a while. Choose healthy foods that nourish your mind and body, eat mindfully, and stop when you’re full.
Reach Out for Help
Let your family know about your eating disorder. Ask them to refrain from snacking on junk food in your presence. Consider working with a therapist or dietician to break free from binge eating. A professional can help you figure out what triggers your cravings and how to overcome them.