How to Overcome Binge Eating
Disorder
If you’re struggling with binge eating disorder (BED), you’re not alone. It’s estimated that this eating disorder affects 3.5% of women and 2% of men in the United States. BED is characterized by recurrent episodes of eating large amounts of food in a short period of time (often 2 hours or less), feeling out of control during the binge, and feeling distressed or guilty after the binge.
While anyone can develop BED, there are certain factors that may make you more susceptible, including:
A history of dieting or eating disorders
A family history of eating disorders or obesity
A history of trauma or abuse
A history of anxiety or depression
Binge eating disorder can be a difficult disorder to overcome, but it is possible. Here are a few tips to help you on your journey:
1. Seek professional help
If you’re struggling with binge eating, it’s important to seek professional help. A therapist who specializes in eating disorders can help you understand your disorder and develop a plan to overcome it.
2. Focus on healthy eating
One of the best things you can do for yourself is to focus on eating a healthy diet. Eatregular meals and snacks, and make sure to include a variety of nutrient-rich foods.
3. Avoid dieting
Dieting often leads to restrictive eating, which can trigger binge eating. If you’re trying to overcome BED, it’s important to avoid any type of diet.
4. Avoid Trigger Foods
Certain foods may trigger your binge eating. It’s important to be aware of your trigger foods and to avoid them if possible.
5. Be mindful of your eating
Mindful eating can help you be more aware of your eating habits and help you control your eating. Try to eat slowly and without distractions. Pay attention to your hunger and fullness cues, and stop eating when you’re satisfied.
6. Get moving
Regular exercise can help you reduce stress, manage your weight, and boost your mood. It can also be a great way to get rid of excess energy that might trigger a binge.
7. Challenge your negative thoughts
If you’re struggling with negative thoughts about your body or food, it can be helpful to challenge these thoughts. Write down your negative thoughts, and then counter them with more positive and realistic thoughts.
8. Find a support group
There are many online and in-person support groups available for people struggling with BED. Connecting with others who understand what you’re going through can be a great source of support.
9. Be patient
Recovering from an eating disorder can be a long and difficult process. It’s important to be patient with yourself and to celebrate your small successes along the way..Full Article
Practice portion control.
Portion control is one of the most important aspects of maintaining a healthy weight. By eating smaller portions, you can control your calorie intake and avoid overeating.
There are a few simple ways to practice portion control. First, avoid supersizing your meals. When ordering food at a restaurant, choose the smallest size available. At home, use smaller plates to control your portions.
Another way to control portions is to eat slowly and mindfully. Pay attention to your hunger cues and Stop eating when you feel full. It takes about 20 minutes for your brain to register that you’re full, so don’t eat too quickly.
You can also control portions by pre-planning your meals. Meal prep on the weekends or cook extra food at night so you have leftovers for lunch or dinner the next day. This will help you resist the temptation to eat out or order takeout.
Finally, avoid processed and packaged foods. These items are often high in calories and low in nutrients. Choose whole, unprocessed foods like fruits, vegetables, and lean protein sources.
Portion control is a simple but effective way to maintain a healthy weight. By eating smaller portions, you can control your calorie intake and avoid overeating. Try these tips to practice portion control and reach your weight loss goals.
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