5 Tips to Stop Binge Eating

Have you ever stuffed yourself with a huge amount of food even though you knew you were not hungry? This is called binge eating. People who suffer from binge eating disorder feel out of control and ashamed during a binge. They may secretly eat and hide the wrappers or food containers because they are so ashamed. After binge eating they may feel guilty or depressed about their eating habits.

If you are a binge eater, stop beating yourself up. You can take the necessary steps to change the way you eat. Here are some tips that will help you get your binge eating under control.

Stop Binge Eating Tip #1-Stop Dieting
When you constantly try to diet you are setting yourself up for a binge. Limiting what you eat just makes you want the things that you can't have that much more.

Start eating healthier. Plan your meals out and add in small amounts of the foods you really enjoy. Knowing that you can have a few chips will help curb the urge to sit down and eat a whole bag of them.

Stop Binge Eating Tip #2-Stop Eating in Front of the TV
Snacking in front of the TV leads us to eat more than we planned. You get involved in a show and forget that you are even eating.

If you are going to continue to eat in front of the television, portion your snack out before you sit down. This lets you maintain control of how much you are eating.

Stop Binge Eating Tip #3-Exercise

When you feel the need to eat, take a walk instead. Exercise helps lift depression, makes you healthier and is a great way to relive stress.

Stop Binge Eating Tip #4-Avoid Temptation

Most people who binge eat, have specific foods they choose to eat during a binge. Remove these types of foods from your home. Not having the food readily available will help keep you from binging on it.

Stop Binge Eating Tip #5-Keep a Food Journal

Keep a food journal of what you eat each day. This is for your eyes only, so be honest. This can help you determine what causes you to binge eat. recognizing the cause is the first step in gaining the control of a behavior.

If you feel like you can't control the binge eating on your own, consult a physician. They can help you set up a more structured plan, and find out the underlying reasons for the binge eating.

Sources:

Binge Eating Disorder