15 Helpful Tips to Overcome Binge Eating

Introduction:

Binge eating disorder (BED) is considered the most common feeding and eating disorder in the United States.

BED is about more than food, it’s a recognized psychological condition. That means people with the disorder will likely need a treatment plan designed by a medical professional to overcome it.

People who are diagnosed with BED experience episodes of eating unusually large amounts, even when they’re not hungry. After an episode, they may feel a strong sense of guilt or shame.

Regular binge episodes can lead to weight gain, which can contribute to health conditions like diabetes and heart disease.

Fortunately, there are plenty of strategies you can try, both at home and with the help of a professional — to reduce episodes of binge eating.

Here are 15 tips to help overcome binge eating.

1. Ditch the diet

Studies show that fasting or eliminating certain foods from your diet may be associated with increased cravings and overeating. Focus on eating healthy foods instead of dieting or cutting out certain foods completely.

2. Avoid skipping meals

Adhering to a regular eating pattern can reduce the risk of overeating and may be associated with lower levels of ghrelin and fasting blood sugar.

3. Practice mindfulness

Practicing mindfulness can help you recognize when you’re no longer hungry, which can improve your eating behaviors and reduce the incidence of binge eating.

4. Stay hydrated

Drinking more water can keep you feeling full to decrease calorie intake and prevent binge eating.

5. Try yoga

Yoga can help prevent binge eating and may reduce common triggers like stress, depression, and anxiety.

6. Eat more fiber

Fiber can help keep you feeling full to reduce calorie intake and feelings of hunger.

7. Clean out the kitchen

Removing unhealthy foods from your kitchen and stocking up on healthy alternatives can improve diet quality and make it harder to binge eat.

8. Start hitting the gym

Studies show that exercising can reduce the risk of binge eating and decrease stress levels.

9. Eat breakfast every day

Eating a fiber- and protein-rich breakfast can prevent cravings and keep you satisfied throughout the morning.

10. Get enough sleep

BED may be linked to increased symptoms of insomnia. Sleep deprivation has been shown to alter the levels of hormones that affect hunger and appetite.

11. Keep a food and mood journal

Food and mood journals can help identify triggers to address potential problems. Studies show that using a food diary is associated with fewer episodes of binge eating, as well as increased weight loss.

12. Find someone to talk to

A good social support system may be linked to decreased binge eating and stress.

13. Increase your protein intake

Increasing your protein intake has been shown to decrease calorie intake, enhance feelings of fullness, and increase levels of GLP-1, a hormone that can help suppress appetite.

14. Plan meals

Meal planning has been associated with improvements in diet quality and variety. It can also make sticking to a regular eating pattern easier and ensure that you have healthy ingredients on hand at all times.

15. Seek help

Cognitive behavioral therapy is considered an effective treatment method for binge eating. Other types of therapy and certain medications can also be used.

Sources:

https://www.healthline.com/nutrition/how-to-overcome-binge-eating

https://psychscenehub.com/psychinsights/neurobiology-of-binge-eating-disorder