Binge eating disorder is one of the most common eating disorders prevailing in the world. It is engulfing an increasing number of people of all races, ages, gender, and nationalities. Many a time people are persuaded to believe that it is not an eating disorder that is making them eat more. Such misconception leads to delayed treatment and increased complexity. It is advisable to take psychological treatment of eating disorders before they become stubborn and pull you deep. Psychological treatments would help you in managing your condition but you can also contribute to improving your health. You can pursue the following tips to control binge eating and speed up your recovery from the disorder.
- Ditch fad diet
A fat diet is often unhealthy. Additionally, it has been found that it can increase the frequency of binge eating episodes. Rather than following a diet that cut off your meals, it is better to binge on healthy food and cut your calorie intake.
- Avoid meal skipping
Avoid meal once and you will want to eat more or at irregular timing. It is better to fix a routine and follow it strictly. Try to split your meals into small portions with increasing frequencies for better results. It not only keeps you full but also helps in reducing binge episodes.
- Practice mindfulness
Practicing mindfulness emphasizes on listening to your body. Pay attention to your body needs. This will help you know when you are full and do not have to eat. Eating slow and enjoying every meal you are having can also help in reducing binging.
- Stay well-hydrated
Another simple and effective way to rein in eating and saving yourself from overeating is drinking plenty of water. Drinking water keeps your tummy full and reduces hunger attacks. It also helps in detoxification and significantly decreases calorie consumption. Listen to your body and talk to a specialist to ascertain the amount of water you should drink daily.
- Seek help from yoga
Yoga is an amalgamation of meditation, breathing exercises, and poses. These all collectively bring your body and mind in sync and reduce stress to a great extent. It affects your stress hormone and regulates their production. This helps in reducing binge eating episodes.
- Crave on fibers
Fibers take longer to pass through your digestive system. They are highly effective in keeping you full for longer duration and reducing the urge of eating. This is also an excellent way to reduce calories as you binge on healthy food.
- Purge your kitchen
Purge out every unhealthy and excess junk from your kitchen. The absence or unavailability of unhealthy or excess food helps in controlling your forced desire to eat more. Healthy food is often seen as harder to binge on.
- Never miss breakfast
A good start to a day not only helps in maintaining control but also provide the necessary motivation. Having a good healthy breakfast is a great stimulus to stay on track. It brings positivity and can reduce anxiety for the whole day.
- Sleep enough
Sleep, mental health, and appetite are closely related. Sleeping eight hours a day reduces the risk of binge and keeps your hunger in control.
- Find a companion to talk
Talking to someone can be of great help. It assists you in accepting your problem. This makes you more pragmatic about the problem and helps in identifying the triggers. You can manage the issue better with this information.