How can I overcome binge eating and return to healthy eating habits?
Most people have experienced some form of overeating or binge eating at some point in their lives. Maybe you overeat when you’re feeling stressed orMaybe you overeat when you’re feeling stressed or anxious, or because you’re bored or lonely. Whatever the reason, overeating doesn’t make you feel good–physically or emotionally.
The good news is that you can overcome overeating and return to healthy eating habits. Here are some tips to get you started:
1. Understand what triggers your overeating.
Overeating is often triggered by certain situations or emotions. It’s important to become aware of what triggers your overeating so you can avoid those situations or deal with those emotions in a healthy way.
2. Make time for meals.
One of the main reasons people overeat is because they’re too busy to eat a proper meal. They end up snacking all day and then eating a large meal because they’re so famished.
Instead of grazing all day, make time for three healthy meals. If you’re short on time, cook simple meals in advance or look for healthy recipes that don’t take a lot of time to make.
3. Eat mindfully.
Overeating often happens when we’re not paying attention to what we’re eating. We mindlessly snack on unhealthy foods or eat too quickly without really tasting our food.
To eat mindfully, sit down at a table and focus on your meal. chew slowly and savor the flavor of your food. Pay attention to how your body feels as you eat, and stop when you’re satisfied.
4. Avoid eating when you’re not hungry.
We often eat when we’re not physically hungry, such as when we’re bored, stressed, or emotional. If you find yourself reaching for food when you’re not actually hungry, try to find something else to do instead, such as reading, taking a walk, or talking to a friend.
5. Don’t ban all your favorite foods.
One of the worst things you can do if you’re trying to overcome overeating is to ban all your favorite foods. This will only make you crave those foods more and make it more likely that you’ll overeat when you do have them.
Instead of depriving yourself, allow yourself to enjoy your favorite foods in moderation. For example, if you love ice cream, buy a small size instead of a large one and savor every bite.
6. Get moving.
Exercise is a great way to combat overeating. Not only does it help you burn calories, but it also reduces stress and improves your mood.
Try to get at least 30 minutes of exercise most days of the week. If you can’t fit in a long workout, break it up into smaller chunks of time throughout the day. Even 10 minutes of exercise can make a difference.
7. Seek professional help.
If you’ve tried all of these tips and you’re still struggling with overeating, it may be time to seek professional help. A therapist can help you understand and cope with the emotional issues that are triggering your overeating.
With the right help, you can overcome binge eating and return to healthy eating habits.
How can I overcome the urge to binge eat when I’m stressed?
When you’re feeling stressed, the last thing you want to do is try to control your urge to binge eat. Here are some tips to help you overcome the urge:
1. Distract yourself
When you feel the urge to binge eat, try to distract yourself with something else. Go for a walk, read a book, or call a friend. Do anything that will take your mind off of food.
2. Eat healthy foods
If you’re feeling stressed, your body is likely craving unhealthy comfort foods. However, if you eat healthy foods instead of bingeing on unhealthy ones, you’ll feel better both physically and emotionally.
3. Avoid triggers
If you know certain places, people, or situations trigger your urge to binge eat, do your best to avoid them. This may mean changing your routine or taking a different route to work.
4. Practice mindful eating
When you do eat, be sure to practice mindful eating. This means being aware of what you’re eating, chewing slowly, and savoring each bite. This will help you be more present and less likely to overeat.
5. Seek professional help
If you find that you can’t overcome the urge to binge eat on your own, seek professional help. A therapist can assist you in exploring the underlying reasons for your binge eating and help you develop healthy coping mechanisms.
We used mengeredstoo.co.uk to write this article about overcoming binge eating. Click here to learn more.
