15 helpful tips to overcome binge eating
Binge eating disorder (BED) is considered the most common feeding and eating disorder in the United States.
BED is more than food, it is a recognized psychological condition. This means that people suffering from the disorder will need a treatment plan designed by a medical professional to overcome it.
People who are exposed to BYD experience unusually large amounts of food even when they are not hungry. After an episode, they may feel a sense of guilt or shame.
Regular binge episodes can lead to weight gain, which can contribute to health conditions such as diabetes and heart disease.
Luckily, there are plenty of strategies you can try - both at home and with the help of a professional - to reduce episodes of binge eating.
Here are 15 tips to help overcome binge eating.
1. eat diet
Fad diets can often be very unhealthy, and studies show that overly restrictive eating methods can trigger binge eating episodes.
For example, a study in 496 adolescent girls found that fasting was associated with a higher risk of binge eating (2Trust Source).
Similarly, another study in 103 women found that consumption of certain foods increased miscarriage and increased risk of overeating (3Trusted Source).
Instead of following diets that focus on cutting whole food groups or decrease calorie intake to lose weight, focus on making healthy changes.
Eat more whole, unprocessed foods such as fruits, vegetables, and whole grains, and limit your intake rather than completely excluding your diet. This can help reduce binge eating and promote better health.
SUMMARY :Studies suggest that fasting or eliminating certain foods from your diet may be associated with increased craving and overeating. Focus on eating healthy food rather than dieting or cutting out certain foods altogether.
2. Avoid skipping meals
Scheduling and sticking to a regular eating time is one of the most effective ways to eliminate binge eating.
Skipping meals can contribute to craving and increase the risk of overwriting.
A small, 2-month study showed that eating one large meal per day increased blood sugar levels and higher the appetite-boosting hormone gralein than eating three meals per day (4Trusted Source).
Another study in 38 people found that following a regular eating pattern was associated with a lower frequency of binge eating (5Trusted Source).
Try to schedule a regular eating time and do it.
SUMMARY Adhering for a regular eating pattern may reduce the risk of overeating and may be associated with lower levels of Ghrelin and fasting blood sugar.
3. Practice Mindfulness
Mindfulness is a practice that involves listening to your body and paying attention to how you are feeling at the moment.
This technique can prevent overeating by helping a person understand when they are not hungry.
A review of 14 studies found that practicing Mindfulness Meditation decreased the incidence of binge eating and emotional eating (6Trusted Source).
Another small study has shown that combining mindfulness with cognitive behavioral therapy can improve eating behavior and self-awareness (7Trusted Source).
Try to listen to your body to overcome hunger. Additionally, enjoy eating slowly and enjoy food to promote healthy eating behavior.
SUMMARY Practicing Mindfulness can help you identify if you are no longer hungry, which can improve your eating behavior and reduce the incidence of binge eating.
4. Stay Hydrated
Drinking water throughout the day is a simple yet effective way to prevent cravings and prevent overheating.
In fact, studies show that increased water intake may be associated with reduced appetite and calorie intake.
For example, a study in 24 older adults found that drinking 17 ounces (500 ml) of water before eating had a 13% reduction in calorie consumption compared to the control group (8Trusted Source).
Similarly, another study in older adults showed that drinking 13–17 ounces (375–500 ml) of water 30 minutes before meals reduced appetite and calorie intake during the day, along with increased feelings of fullness. Is (9Trusted Source).
Other studies indicate that drinking more water can reduce metabolism and weight loss (10Trusted Source, 11Trusted Source).
The amount of water a person should drink per day depends on various factors. Thus, it is best to listen and drink to your body when you feel thirsty to be sure to stay well hydrated.
Drinking more water can make you feel full to reduce calorie intake and prevent binge eating.
5. Try Yoga
Yoga is a practice that incorporates both the body and the brain using specific breathing exercises, poses and meditation to reduce stress and increase relaxation.
Studies have indicated that yoga can help encourage healthy eating habits and reduce the risk of emotional eating.
A small study in 50 people with BED showed that practicing yoga for 12 weeks significantly reduced binging (12Trustst Source).
Another study in 20 girls found that combining yoga with treatment of outpatient eating disorder reduced depression, anxiety, and disturbances of body image - all of which may be factors involved in emotional eating (13Trusted Source).
Research also suggests that yoga can reduce stress hormone levels such as cortisol to keep stress under control and prevent binge eating (14Trusted Source, 15Trusted Source).
Try joining a local yoga studio to incorporate this type of exercise into your routine. You can also use the online resources and videos to practice at home.
SUMMARY Yoga can help prevent binge eating and reduce common triggers such as stress, depression, and anxiety.
6. Eat more fiber
Fiber moves slowly through your digestive system, making you feel full for a longer period of time (16Trusted Source).
Some research suggests that increasing fiber intake can reduce cravings, reduce hunger, and reduce food intake.
A small, 2-week study found that supplementing twice a day with a type of fiber found in vegetables reduced appetite and calorie intake while increasing fullness (17Trusted Source).
Another study in 10 adults showed that 16 grams of prebiotic fibers daily increase specific hormone levels that affect satiety and significantly reduce feelings of hunger (18Trusted Source).
Fruits, vegetables, legumes and whole grains are some fiber-rich foods that can make you feel full.
SUMMARY Fiber can help you feel full to reduce calorie consumption and hunger feelings.
7. Clean the kitchen
Eating lots of junk food or trigger foods in the kitchen can make it easier to eat binge.
Conversely, keeping healthy foods on hand can reduce the risk of emotional eating by limiting the number of unhealthy choices.
Begin by cleaning processed snack foods such as chips, candy, and pre-packaged convenience foods and swapping them for healthier options.
Stocking your kitchen with fruits, vegetables, protein-rich foods, whole grains, nuts, and seeds can improve your diet and reduce the risk of eating unhealthy foods.
SUMMARY Removing stocking up on unhealthy foods and healthy choices from your kitchen can improve the quality of the diet and make it harder to eat binge.
8. Start doing gym
Studies have indicated that binge eating can be prevented by incorporating exercise into your routine.
For example, a 6-month study in 77 people showed that increasing weekly exercise frequency caused binge eating in 81% of participants (19 sources).
Another study in 84 women found that pairing cognitive behavioral therapy with regular exercise was more effective in reducing binge eating frequency than therapy alone (20Trusted Source).
Also, other research suggests that exercise to reduce emotional stress can reduce stress levels and increase mood (21Trusted Source).
Walking, running, swimming, biking, and playing sports are some of the different forms of physical activity that can help reduce stress and reduce eating.
SUMMARY Studies state that exercising can reduce the risk of binge eating and reduce stress levels.
9. Have breakfast every day
Beginning each day with a healthy breakfast may reduce the risk of binge eating later in the day.
Several studies have found that maintaining regular eating patterns is associated with less binge eating and lower levels of Ghrelin, a hormone that stimulates feelings of hunger (4Trusted Source, 5Trusted Source).
Also, by filling the right foods, you can curb the tightness of the whole day and reduce hunger.
For example, a study in 15 people found that a high-protein breakfast had significantly reduced levels of Ghrelin compared to eating high-protein breakfast (22Trusted Source).
Meanwhile, eating fiber and protein-rich oatmeal was shown to improve appetite control and promote fullness in another study in 48 people (23Trusted sources).
To avoid food, try combining some fiber-rich foods, such as fruits, vegetables, or whole grains with a good source of protein.
SUMMARY Eating a fiber- and protein-rich breakfast can prevent cravings and keep you satisfied throughout the morning.
10. Get enough sleep
Sleep affects your hunger level and appetite, and lack of sleep can be linked to binge eating.
In fact, a study in 146 people found that people with BED had significantly higher insomnia symptoms than people without a history of the condition (24Trusted sources).
Another large study showed that shorter sleep duration was associated with higher levels of the hunger hormone gralein and lower levels of leptin - the hormone responsible for promoting fullness.
Additionally, less than 8 hours of sleep per night was associated with higher body weight (25Trusted Source).
Aim to squeeze at least 8 hours per night to keep your appetite under control and reduce the risk of binge eating.
SUMMARY May be associated with increased symptoms of insomnia. Sleep deprivation has been shown to alter hormone levels that affect appetite and appetite.
11. Keep a food and mood journal
Keeping a food and mood journal focused on what you eat and how you feel can be an effective tool. It can help identify potential emotional and food triggers and promote healthy eating habits.
A study in 17 people showed that using an online self-help program in which keeping a food diary was associated with fewer self-reported episodes of binge eating (26Trusted Source).
Several other studies also suggest that monitoring your intake can help with weight gain and long-term weight management (27Trusted Source, 28Trusted Source, 29Trusted Source).
To get started, just start recording what you eat and how you feel each day using a magazine or app.
SUMMARY Food and mood journals can help identify triggers to overcome potential problems. Studies show that food diary use is associated with fewer episodes of binge eating, as well as an increase in weight.
12. Find someone to talk to
Talking to a friend or colleague when you feel a tingling may help reduce your chances of overwriting.
A study in 101 adolescents undergoing sleeve gastrectomy showed that reliable social support was associated with lower binge eating (30Truststate Source).
Another study in 125 obese women found that improved social support was reduced by binge eating severity (31Trusted Source).
A good social support system is thought to reduce the effects of stress, which can help reduce your risk of other coping habits such as emotional eating (32Trusted Source, 33Trusted Source).
Next time you feel like eating binge, pick up the phone and call a trusted friend or family member. If you have no one to talk to, then the food clutter helplines are available for free.
SUMMARY A Good social support system can be associated with binge eating and stress reduction.
13. Increase Your Protein Intake
Consuming protein rich foods can make you feel full and help control your appetite.
A study in 19 people showed that increasing protein intake from 15% to 30% led to a significant reduction in body weight and fat mass, as well as reduced daily calorie intake by an average calorie of 441 calories (34Trusted Source). .
Similarly, another study found that high-protein diets enhanced metabolism, promoted feelings of fullness, and increased levels of glucagon-like peptide 1 (GLP-1), a hormone that suppresses appetite. (35Truststate Source).
Try to include at least one good source of protein - such as meat, eggs, nuts, seeds, or legumes - at every meal and enjoy high-protein snacks when you feel hungry to keep cravings at bay .
SUMMARY Increasing your protein intake has been shown to reduce calorie intake, increase feelings of fullness, and increase GLP-1 levels, a hormone that can help suppress appetite.
14. Plan a meal
Meal planning can help ensure that you have healthy ingredients to prepare nutritious meals. Also, measuring portion sizes and keeping the rest of the food away can help you avoid triggering binge.
In fact, a study in more than 40,000 adults showed that meal planning was associated with improvements in food quality and diversity, as well as a lower risk of obesity (36Trusted Source).
Meal planning also makes it easier to stick to a regular eating pattern, which has been linked to lower frequency of binge eating (5Trusted Source).
Schedule an hour or two each week to plan a weekly rotation for your meal.
SUMMARY Meal scheme is associated with improvement in diet quality and diversity. This can make a regular eating pattern easier and make sure that you have healthy ingredients at all times.
15. Seek Help
While the strategies above may be helpful, often a treatment plan designed by a professional needs to be helped to overcome.
Treatment for BED may include a variety of therapies or medications that help control any underlying causes or symptoms.
Cognitive behavior therapy, the most effective form of therapy, detects the connection between your thoughts, feelings, and eating patterns and then develops strategies to modify your behavior (37Trusted Source).
Other types of therapy used for the treatment of binge eating include dialectical behavior therapy, interpersonal psychotherapy, and behavioral weight loss therapy (37Trusted Source).
Antidepressants, antiepileptic drugs, and some stimulant drugs are also sometimes used to treat BED, although more research is needed to evaluate the long-term effects of these drugs (38Trusted Source, 39Trusted Source).
SUMMARY Cognitive behavioral therapy is considered an effective treatment method for binge eating. Other types of medicine and some medicines may also be used.
Bottom-line
BED is a recognized psychiatric condition that affects millions of people around the world.
However, it is possible to overcome this with the right treatment plan and healthy lifestyle modifications.
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