What are some effective strategies for stopping binge eating?
The National Eating Disorder Association (NEDA) defines binge eating as “eating an unusually large amount of food in a short period of time and feeling a loss of control over eating.” Binge eating disorder (BED) is the most common eating disorder in the United States, affecting 3.5% of women, 2% of men, and 1.6% of adolescents. People with BED often eat even when they’re not hungry and continue eating until they feel uncomfortably full. Binge eating episodes are typically associated with feelings of shame, embarrassment, and guilt.
One effective strategy for stopping binge eating is to keep a food diary. This can help you become more aware of your eating patterns and triggers for binge eating. Once you’re aware of your triggers, you can start to develop a plan to avoid or cope with them.
Another effective strategy is to eat regular, balanced meals. This can help to stabilize your blood sugar and reduce the likelihood of overeating. Eating regular meals can also help you to feel more in control of your eating.
If you’re struggling with binge eating, it’s important to seek professional help. A therapist can help you to identify the root causes of your binge eating and develop a plan to address them. Therapists can also provide support and guidance as you work to overcome your disorder.
How to deal with the feelings that lead to binge eating?
Binge eating disorder is a serious condition that can have a profound impact on your physical and emotional health. If you are struggling with binge eating, it is important to seek professional help. In the meantime, there are some things that you can do to deal with the feelings that lead to binge eating.
1. Be mindful of your triggers. What situations or emotions lead you to binge eat? Identify your triggers and try to avoid them. If you can’t avoid them, be prepared with a plan to cope.
2. Distract yourself. When you feel the urge to binge eat, try to distract yourself with something else. Go for a walk, call a friend, or read a book.
3. Practice self-compassion. Be kind to yourself. Accept that you are human and that you will make mistakes. Forgive yourself and move on.
4. Seek professional help. If you are struggling to control your binge eating, seek professional help. A therapist can help you understand and cope with your feelings.
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