HOW TO STOP BINGE EATING
What is binge eating disorder?
From time to time, we all eat so much. Yet you could have a binge eating problem if you consistently overeat while feeling out of balance and depressed. Binge eating disorder is a popular eating disorder in which you regularly consume vast quantities of food, feeling helpless and highly anxious before and after eating. You can eat beyond the level of your satisfaction and be eventually consumed with feelings of guilt, embarrassment or sadness; beating yourself up for lack of self-control, or fretting over what this unavoidable eating will do to your body.
The most prominent food and eating disorder in the United States, binge eating disorder (BED) is beyond food; it is a recognized psychiatric disorder. This means that those with the condition would also need to get a treatment strategy to deal with it. Events of feeding excessively even though one is not starving are associated with BED. One can experience a profound sense of remorse or embarrassment after an incident.
Regular binge episodes can lead to excess weight, leading to health problems such as diabetes and heart disease. Luckily, there are multiple methods you might use to eliminate episodes of binge-eating — at home as well as with the assistance of a specialist.
Binge eating disorder usually occurs in the late teens or early twenties, often after a strict diet. You tend to consume more during a binge even though you’re not hungry and continue eating even after you’re full. You might even binge so intensely that what you eat or drink hardly registers. However, unlike bulimia, no daily efforts are made to “transform” the binges via vomiting, fasting, and over-exercising.
You may find that Binge Eating tends to alleviate negative thoughts or symptoms of tension, depression, or anxiety for a limited period of time. But soon, reality retreats, and you get inundated with guilt and self-loathing thoughts. Binge consumption also contributes to weight gain and obesity, which further increases compulsive consumption: the worse you feel about yourself and your looks, the more calories you eat to deal with it. It’s an awful cycle: eating to feel better, feeling even terrible, and then turning back to food for comfort. It’s important to be mindful that your eating disorder is treatable, as helpless as you may be feeling. You can learn to break through the cycle of binge feeding, regulate your feelings better, build a healthy food connection, and take control over your diet and wellbeing.
Here are tips to help stop binge eating.
Fad diets can be quite dangerous, and studies show that extreme eating practices could cause binge episodes. For example, an analysis done on 496 young girls found that fasting created a higher risk of binge eating.
Similarly, a study of 103 women found that abstaining from certain foods leads to increased cravings and an increased risk of excessive consumption.
Create healthy changes instead of adopting diets to cut out whole food groups or significantly reduce the consumption of calories to rapidly lower weight.
Eat more whole, unprocessed foods, including fruit, vegetables, and whole grains, and minimize your consumption of snacks instead of fully excluding them from your diet. This can reduce the likelihood of binge eating and improve health.
Studies show that fasting or cutting certain foods from your diet may be linked to increased cravings and excessive consumption. Concentrate on eating healthy foods rather than dieting or simply eliminating those foods.
Do not skip meals
Creating and keeping to a regular food routine is one of the most important ways to deal with binge consumption. Skipping meals will lead to cravings and increase the risk of excessive consumption.
A small study of two months has shown that eating one major meal daily tend to increase blood sugar levels and the hunger-arousing hormone ghrelin to a higher degree than eating three meals daily.
A further study in 38 individuals found that a decrease in binge eating frequency is linked to a regular eating pattern.
Try to create and stick to a regular food schedule.
Following a regular eating schedule may decrease the risk of over-eating and may be linked to lower ghrelin and blood sugar fasting levels.
Paying close attention: This technique can help a person not feel hungry and helps him, or herself recognize when he or she is overfeeding. This technique allows him or her to become aware of it.
A study of 14 studies showed the incidence of binge eat and emotional eating decreased by meditation.
Another small study has shown that the application of consciousness and cognitive therapy can enhance eating efficiency and self-confidence.
Try to listen to the body to see if hunger fades off. Often, try eating slowly and enjoy your food to create better-eating behavior.
Practicing consciousness can help you realize that your eating behaviors can improve and decrease binge eating incidence if you are not hungry.
Drinking enough water all day long is a simple but efficient way to stop hunger. In fact, studies show that increasing consumption of water can be associated with lower consumption of food and reduce heat.
For instance, in 24 older adults, the number of calories eaten decreased by 13 percent by having to drink 17 ounces of water (500 ml) before eating a meal.
Likewise, another study in older adults shows a significant reduction in hunger and calories while increasing daytime feelings of fullness, with drinking 13-7 ounces (375-500 ml ) of water 30 minutes prior to meals.
Other studies suggest that drinking water can boost metabolism and loss of weight, among other vast benefits.
Each person's daily amount of water depends on different factors. So, when you feel like you're dehydrated, it's best to listen to your body and drink.
It will help if you keep drinking more water to reduce calorie consumption and avoid binge eating.
Yoga is an activity in which both body and mind are transformed by special breath movements, poses, and meditation to relieve stress and increase relaxation. Studies show that yoga can help promote healthy eating habits and reduce emotional risk.
A small study conducted in 50 people with BED showed a significant decrease in binging over 12 weeks.
In a further study in 20 children, yoga with the ambulatory treatment of eating disorders reduced depression, anxiety, and changes in the body image, leading to emotional eating.
Research also shows that yoga can reduce stress hormone levels, such as cortisol, to control stress and prevent binge eating.
Try to start incorporating this type of exercise into your routine. Online resources and recordings can also be used to train at home.
Yoga can help eliminate binge feeding and alleviate frequent disruptors such as stress, depression, and anxiety.
Consume more fiber
Fiber moves through your digestive tract slowly, making you feel more comfortable. Some research suggests that a rising intake of fiber may minimize cravings, appetite, and unnecessary food consumption.
A recent two weeks study found that twice-daily intakes of appetite and calories have reduced as fiber in vegetables has been applied to the entirety.
Another research on 10 grown-ups found that taking 16 grams of prebiotic fiber every day steadily increased levels of specific hormones that influence satiety and substantially decreased hunger feelings.
Fruits are fiber-rich foods that can keep you full. You can try vegetables, legumes, and whole grains.
Fiber will help you feel relaxed in order to reduce calories and hunger.
With many processed food items in the kitchen, you can make binge eat much more conveniently. By maintaining healthy eating resources, the chance of emotional eating can be minimized by limiting the number of unhealthy choices.
Start with clearing and swapping processed snack foods such as chips, candies, and prepackaged convenience food.
Stock up fruit, vegetables, high in protein, whole grains, nuts, and seeds in your kitchen will improve your health and lower the chance of unhealthy diets.
Remove unhealthy food from your kitchen and store healthy alternatives can improve the quality of your diet and make binge-eating difficult.
A regular workout can help prevent binge eating, as exercise causes the body to release mood-enhancing endorphins.
Better moods can reduce the risk of emotional eating as people eat unhealthy foods or large quantities of food to address stress, grief, or anger.
Evaluate and address the causes of binge eating
Often people binge feed in reaction to depression, forbearance, stimuli, or other causes. Identification of such triggers can help to avoid or manage binge eating, reducing the chance.
Maintaining a food diary enables people to track what they eat at the time and how they feel.
Once you have found your triggers, you will be able to take steps to deal with them. For example, if you get depressed, you should try to relax with an exercise, such as practicing, reading, or meeting your mates.
Binge eating and self-esteem are strongly linked. If a low sense of self-esteem is a trigger for individuals, they should seriously consider seeing a therapist.
Stress is the main cause of binge feeding, and evidence suggests that a person's knowledge of appetite and satiety signals is diminished by stress. This can contribute to unnecessary consumption in turn.
Learn how to manage tension through:
Using profound techniques of breathing
Yoga or Tai Chi Practice
Using alternative treatments, for example, massages, acupuncture or aromatherapy
Don't associate hunger with thirst.
If you feel hungry, you should first drink a glass of water. If the cravings drop, it means you were thirsty or merely feeling dehydrated and tired.
However, if you really feel hungry, a healthy lunch or snack can accompany your glass of water. Research shows that drinking 500 milliliters of water before a meal lowers an individual's calories by 13%.
It is also a good thing to drink lots of water all day long.
An individual should check his urine color to figure out if he or she is drinking enough. Clear to light yellow shows a good hydration level.
Get adequate sleep
Sleep plays a very important role in curtailing hunger and appetite. Failure to sleep can cause stress and low mood, which can contribute to binge eating.
Analysis has shown that sleep shortness can lead to obesity through:
Augmented intake of food
Reduction of the energy a human consumes all day long
Affecting appetite-regulating hormones
Experts suggest you go to bed and wake up at the same time every day for at least 7–8 hours each night. Persons who are having problems sleeping can talk to a psychiatrist.
Visit a Doctor
Individually, if you regularly binge eat or think you might have an eating problem, you can visit the doctor.
Binge eating problems may vary between mild and severe and can occur or persist for a brief or long time. Therefore, treatment and assistance should be obtained as soon as possible.
Therapies for binge eating disorder
Binge eating disorder treatment is designed to reduce binge-eating episodes and replace them with positive food choices and a much more balanced approach to food.
Therapies can include:
Psychotherapy typically helps patients cope with the feelings and difficulties behind binge eating, such as guilt, blame, depression, and poor self-esteem.
Therapy can also help people recognize, react to, and control their feelings, such as stimuli.
Different medicines, including contraceptives and anti-depressants, may be prescribed by a doctor for binge eating disorder.
The FDA has approved medication to treat moderate-to-severe binge eating disorder for adults for an attention deficit hyperactivity disorder ( ADHD). The treatment is known as lisdexamfetamine dimesylate (Vyvanse).
If you have a binge eating disorder, weight management plans will also help you get your weight better.
In essence, binge eating involves a large consumption of food. People seem to believe they can't regulate the amount or quantities of food they eat.
Some people sometimes binge eat, while others regularly eat. Binge eating will lead to unhealthy consequences, so you must handle it fast.
Both measures for preventing binge eating behavior can be taken to identify causes for binge eating, prepare healthy foods and snacks, and exercise conscious eating.
Also important are exercise, sleep, stress reduction, and sufficient hydration. If poor self-esteem or unpleasant feelings trigger binge-eating episodes, it is important that these root factors be solved. A psychiatrist or a specialist may assist.
Binge eating is not an incurable problem. All you need is the desire and will to get better, and following the steps outlined above, you can stop it.
Anyone who desires additional information or assistance, especially if they believe they have a binge eating disorder, should consult a doctor.
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