The most usual mechanism of overeating is called Binge eating which simply means that one has lost control and eats too much food in a short period of time.
People often deal with stress, anger, fear and other hard feelings by binge eating and also called as emotional eating. To eat a whole ice cream tub after a stressful day is a usual binge eating situation. Crashing and dieting is also another common binge eating form and when it comes to weight loss, this is the most prominent problem.
Some people eat so little and diet enormously, keeping it up for days. On the following days, they will binge eat and crash diet. The indication of overeating is being overweight, and it is not the real problem.
Signs and Symptoms of Binge Eating disorder
- Unable to curb what you are eating or stop eating
- Eating large amount of food quickly
- even when you are full, you still wants to eat
- Stockpiling or hiding food so you can eat later secretly
- Satiating when you are alone but eating normally around others
- No planned mealtimes, just continuously eating during the day
- You think you can alleviate tension and stress by eating
- How much you are eating makes you feel embarrassed
- Feeling numb like you are not actually there while bingeing
- No matter how you eat, you never feel fulfilled
- After overeating, you feel depressed, fed up or feeling guilty
- Controlling eating habits and weight makes you despair
How to stop Binge eating?
It is important to start eating for nutrition and health in order to stop the unhealthy form of binge eating. Food addiction should be stopped. Making sure you are getting the right minerals and vitamins in your diet, opting for healthy foods when eating out and making balanced meal plans are the necessities for healthy eating.
- Dealing with stress. Look for alternative ways to deal with consuming feelings and stress without using food.
- Eat 3 meals a day and healthy snacks. Skipping meals often results to binge eating afterwards in the day, so cling to scheduled mealtimes.
- Avoid temptation. If you have unhealthy snacks in your house like desserts, and junk foods, you are much more likely to gorge. Clearing your cupboards and fridge of your favorite binge foods can help remove the temptation.
- Stop dieting. Indulge in foods that are rich in nutrition that you like and stop if you are satisfied. You will crave more if you forbid yourself to eat certain foods.
- Exercise. It reduces stress, improves overall health and brings up depression, not only will it help you lose weight in a healthy way. Exercise has natural mood-boosting effects that can help you stop your emotional eating.
- Fight boredom. Instead of snacking to fight boredom, distract yourself by taking up a hobby such as gardening and painting, calling a friend, or taking a walk.
- Get enough sleep. To uplift your energy, you may want to keep eating if you are tired, so just go to bed earlier or take a nap.
- Listen to your body. Learn to distinguish between emotional and physical hunger. You are likely not really hungry if you don’t have a rumbling stomach and if you ate latterly. Let your craving time to pass.
- Keep a food diary. Write down how you are feeling when you eat, how much, when and what you eat. You will be able to see the pattern that will expose the link between binge eating and your moods.
- Get support. Talking to someone, even if it’s not with a professional helps. Confer with a therapist if possible, join a support group, and lean on family and friends.
It is also important to seek professional support and treatment while there are many things you can do to help yourself stop binge eating disorder.
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