Though some people consider an occasional episode of overeating as binging, a Thanksgiving meal that leaves you feeling stuffed is not an example of binge-eating.
An innate urge to eat, combined with an inability to stop eating even after you are full is considered binging and it can have serious side effects. So, how do you stop binge-eating for good?
How to Stop Binge-Eating Disorder
Overeating might be a reaction to delicious food or extreme hunger, but the condition called binge-eating disorder impacts both physical and mental well-being.
Studies show that it is more prevalent among women in America, with nearly 5.6 million sufferers in comparison to 3.1 million men. It has also been noticed that two out of three people with the condition are obese, increasing their risk for various health conditions.
Understanding Binge-Eating Disorder
Overeating is a common symptom, but what if it becomes a regular phenomenon of your everyday life? People with this disorder feel an urge to keep eating; the urge is so strong that even though they may enjoy a few bites, they are often left with feelings of guilt.
The common symptoms of binge eating include:
- Inability to adhere to portion control
- Emotional despair due to binging
- Eating more than others at the table (peers, family, etc.)
Treatments for Binge-Eating Disorder
Since this is a physical and emotional disorder that brings on feelings of stress and poor self-esteem, the right treatment may be a combination of prescribed medicines and psychotherapies.
The common talk therapy or psychotherapy used include dialectal behavior therapy, interpersonal psychotherapy and cognitive-behavioral therapy.
Strategies to Cope With and Overcome Binge-Eating Disorder
Plan your meals and forget your diet
A regular eating pattern is essential to maintain a healthy metabolism and overall health. Hence, it is important to focus on eating in moderation instead of eating a restrictive diet.
Mindfulness techniques can help us become aware of the present and the functioning of different parts of the body. Practicing mindful eating can help reduce the risk of binge eating. Studies have shown that children practicing mindfulness techniques and meditation indulge in less mindless eating.
Drink lots of water
Drinking plenty of water might reduce the consumption of or cravings for calories and sugar. A study shows that adults given 500 milliliters of water before a meal reduced their calorie intake by 17 percent.
Increase fiber and protein input
There is some evidence which shows that an increased intake of fiber and protein might help reduce body weight and mass. Fiber may also increase the production of hormones that message the brain to induce feelings of satiety, telling you when it is time to stop eating.
Learn to divert your mind
Different moods like anger and sorrow could trigger your tendency to eat and it might help to tell yourself that you are not hungry, just emotional. You could divert your mind from food by listening to music, exercising or by simply playing with your children.
Once you identify your triggers, it might be easy to work around them and avoid them completely. So, the next time you feel stressed, take a mindful break instead of looking for a bag of chips. A few deep breaths may be enough to overcome the overwhelming need to eat immediately.
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Wait, M. (n.d.). How to Stop a Binge Before It Happens. Retrieved from https://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/features/how-stop-binge-before-happens#1
Binge-eating disorder. (2018, May 05). Retrieved from https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/diagnosis-treatment/drc-20353633