How can I stop binge eating?
Last Updated: 05/05/2020 at 1:10pm
Jennifer Patterson, LMFT, ATR-BC
Life can be messy. Sometimes you need a little support to make your way through it. I love to help guide people through their challenges & to find the beauty in our messes.
Top Rated Answers
The biggest thing I have done is just get the binge food out of the house. God help us all if there is chips and dip or the little chocolate cakes around. Also, I never ever EVER go food shopping while extremely hungry or depressed as I will fill my cart with food to put the emotional fire out, and non of it is healthy. Finally, if all else fails, I try to find a relatively healthy food to bing on. No one ever got obese on carrots.
Snack on vegetables and fruit. Replace carbs with protein but do not rely on starving yourself to lose weight.
I personally have binge eaten before and it was not a lovely sight. I am by no means whatsoever overweight but I love food too much and food once in a blue moon became my coping mechanism when difficult situations arose. I used exercise and relied on friends at times to not make binge eating a habit.
Often when we binge eat it is because there is something upsetting us. So we need to did different ways to cope, like talking to someone about what is going on, taking a walk to clear you mind, or doing something else that can call you down, other than eating
People sometimes binge eat because they do not have healthy coping skills for dealing with the stresses they face in their lives, which is why developing healthy coping skills can help with the binge eating. I also think it is important to look inside yourself and see why you are binge eating. What purpose does it serve? Does it help bury the pain of a past trauma? Another thing that I think it key is to talk back to the binge eating voice. For example if that unhealthy voice is telling you that eating is the only way to cope, talk back and say: " there are other ways to cope and those things can work for me".
Focus on something else that you could enjoy doing rather than just eating. Besides, you can have a better plan on your eating habits by tracking down what you've eaten at what time on a food journal. This can make you to be more aware of what you've been eating and can prevent you from binge eating.
Distracting yourself when you feel the urge to binge is the best thing. Distance yourself from binge foods, and using coping skills to distract yourself until the feeling passes.
Start slow. Plan your meals. You don't need to be so strict. Eventually it'll pay off.
Drink lots of water beforehand as it will make you full and distract and isolate yourself from food. Hope this helps :D
Take an agenda around with you wherever you go, and record what you eat. Have limits! Remember to always have someone with you to help you know your limits.
Create a schedule or a guide of how much food you can eat. Make portions of food and log it on to the guide.
Try to find a support group for this, there are many that are free and local, this would bey advice
binge eating does not come with no reason, find what's causing you to eat excessively it's usually related to depression the pleasure of tasting food makes you stop focusing on negativity for a while
You can stop binging by setting standards everyday on how much you eat if your not hungry you don't need to eat.
Try making a list of things you enjoy and relax you, they can be very simple things. Write as many as you can and every time you feel like binge eating do one of the things in the list
Drink a lot of water or hot drinks like coffee, and try to make yourself busy all the time. That would really help u feel filled.
Try doing things, that distracts you. something fun, or something you genuinely enjoy. go for a walk, a jog.. or try eating some healthy foods! like strawberrys, or blue berries.
Binge eating is often a response to intense emotional distress and pressure, so it is best to try and identify what issue is causing the desire to binge eat initially. In terms of the actual binge, try not to focus on the process and regret of it, instead focus on ways to support yourself before and after the binge. Examples of this include meal plans, exercise and drinking enough water. Try to create a schedule with these factors, so that they are easier to keep consistent. In terms of the emotional side of binge eating, come on to sites like 7 Cups! We will try out best to support you. Stay safe out there!
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