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How to Stop Binge Eating for Better Health

How to Stop Binge Eating for Better Health
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We all eat too much from time to time. But if you regularly overeat while feeling out of control and powerless to stop, you may be suffering from binge eating disorder or a harmful habit of binge eating.

I personally developed a severe case of binge eating disorder during my childhood that led me to become obese by the age of seven. It took me more than fifteen years to get over it, and it highly affected both my personal and social life.

This article will present some tips and tricks to stop binge eating and improve your health.

What Is Binge Eating Disorder?

Binge eating disorder[1] is a common eating disorder where you frequently eat large amounts of food while feeling powerless to stop and feeling extremely distressed during or after eating.

You may eat to the point of discomfort and be plagued by feelings of guilt, shame, or depression afterwards, beat yourself up for your lack of self-control, or worry about what compulsive eating will do to your body.

If you too are struggling with binge eating, keep reading because this article is just what you need.

If you have binge eating disorder, you may feel embarrassed and ashamed about your eating habits and try to hide your symptoms by eating in secret. You may find that binge eating is comforting for a brief moment, helping to ease unpleasant emotions or feelings of stress, depression, or anxiety. However, reality sets back in and you’re flooded with feelings of regret and self-loathing.

If you binge eat regularly, you gain weight, which only reinforces compulsive eating. The worse you feel about yourself and your appearance, the more you use food to cope. It becomes a vicious cycle: eating to feel better, feeling even worse, and then turning back to food for relief.

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As powerless as you may feel about your eating disorder, it’s important to know that binge eating disorder is treatable. You can learn to break the binge eating cycle, better manage your emotions, develop a healthier relationship with food, and regain control over your eating and your health, just as I did.

As any mental problem, both the causes and the solutions are not that straightforward. To get over any binge eating disorder, self-awareness is paramount.

Causes and Effects of Binge Eating

Generally, it takes a combination of things to develop binge eating disorder, including your genes, emotions, and experience. In my personal case, I grew up being extremely fussy with food. Because I almost never liked what was served to me at my school’s cafeteria, I would simply refuse to eat and, once back home, clear the kitchen from all the bread and crisps without letting my parents see me.

Some of my clients developed binge eating disorder because of social pressure from their parents in their early teenage years. Social pressure to be thin can add to the feeling and fuel your emotional eating. Some parents unwittingly set the stage for binge eating by using food to comfort, dismiss, or reward their children.

Children who are exposed to frequent critical comments about their bodies and weight are also vulnerable, as are those who have been sexually abused in childhood.

Many people also develop binge eating disorders because they find in food an easy way to supress feelings of anger, depression, loneliness or lack of attention from their parents. Depression and binge eating are strongly linked. Many binge eaters are either depressed or have been before; others may have trouble with impulse control and managing and expressing their feelings. Low self-esteem, loneliness, and body dissatisfaction may also contribute to binge eating.

But why do you still binge eat, even though you no longer feel social pressure, fussiness towards food, or strong negative feelings to suppress?

The truth is that old and reinforced habits are hard to break and are wired in our subconscious mind.

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The disorder is treatable. Your doctor can help you stop and, later on, get to and maintain a healthy weight. The first step is to understand why you’re engaging in this activity and then how to stop binge eating.

Overeating vs. Binge Eating

If you sometimes experience a mild version of the symptoms I’ve listed above and have only sporadic episodes of overeating, there’s a much simpler way of treating the issue.

It could just be an old habit of clearing the plate or mindlessly going through the whole bag of chips you’ve just opened. These episodes happen to everyone, but they’re not necessarily a way to suppress feelings.

If that’s the case, and you spotted yourself doing so sporadically, you might be simply overeating.

The path to breaking an old habit starts with getting to know yourself deeply and becoming mindful of your emotions and their triggers.

Be Mindful When Eating

You could stop overeating for some time by creating an environment where food is scarce, but, for most westerners like us, that’s not an option. Food is plentiful, and the choices at our disposal are endless.

This means that to stop overeating, the only solution is to learn how to spot and manage the triggers that are causing it.

Be aware that being able to notice your emotions on the spot and stop yourself before acting out of an impulse is not easy. Most people tend to get overwhelmed by their feelings and act impulsively. For this reason, before suggesting any “tricks” to stop your overeating habits, I recommend you develop a daily mindfulness meditation practice.[2]

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Meditating daily has the power to help you better understand your feelings and step back from the behaviors that are jeopardizing your health and happiness.

If you want to get started with a mindfulness meditation, this article may be able to help.

Practicing mindfulness in my early twenties didn’t just help me to get over binge eating disorder, but it also helped me to quit smoking and using recreational drugs.

How Mindfulness Helps You Stop Binge Eating

The way mindfulness works is very simple. The more you train yourself to notice your feelings when they arise, the better you become at pausing and letting them go away.

Let’s imagine a scenario where you’re home alone and you start to experience a feeling of boredom. You quickly remind yourself that you are single and lonely. This thought evokes a strong and uncomfortable feeling of either frustration, sadness, or even deep depression. The pull to try to suppress those negative feelings is very strong, and, in your subconscious mind, the solution that is deeply weird is to look for comforting food.

At this point, if you have easy access to food, your impulse is to reach for it. You may at this point try to exert willpower, but, as long as the negative emotions persist, the impulse of binge eating won’t disappear.

Eventually, you’d fall into temptation and start eating. You say to yourself that you’ll have “one more bite,” but there’s a voice inside your head saying “I’m such a failure at resisting temptations, I might just stop trying and eat the whole thing,” and that’s exactly what happens.

In this example, if you were able to notice the arousal of the feeling of boredom, you would have stopped there and, after questioning the feeling, maybe think about something to keep your mind occupied, like calling a friend, getting ahead with work, etc.

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Noticing the arousal of your first feeling (the least negative one) would help you to avoid the escalation of feelings that inevitably lead to binge eating.

A Simple Trick to Stop Binge Eating

A simple trick to help you notice your feelings and pause before letting them escalate is to wear a rubber band on your wrist.

Whenever you notice the arousal of one of the feelings that are usually leading you to binge eating, stop there, pull the rubber band, and let it hit your wrist hard enough to be painful.

At this point, your brain will register that “it is painful to experience that feeling,” and your mental focus will shift from the negative feeling to a physical sensation: pain.

Be aware that pain might be enough to help distract you from a weak emotion, but it won’t do much when it comes to dealing with strong and overwhelming emotions. Therefore, whenever you find yourself overeating because you didn’t manage to stop the escalation of emotions, just forgive yourself and acknowledge you’ve tried and that you are making progress.

Final Thoughts

With time, if you make mindfulness a regular part of your life, you’ll notice that your negative emotions become weaker and weaker, and you’ll start to develop a healthier relationship towards food.

There is no magic to it, just hard work and consistency. With these practices, you can learn how to stop binge eating and change your life for the better.

More Tips on How to Stop Binge Eating

Featured photo credit: Andi Whiskey via unsplash.com

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Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                          More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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