Advertising
Advertising

Published on March 13, 2020

How to Stop Binge Eating for Better Health

How to Stop Binge Eating for Better Health

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.

Advertising

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.

Advertising

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]

Advertising

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.

Advertising

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

Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

7 Effective Ways to Cope with Stress How to Do Transcendental Meditation (Step-by-Step Guide) 10 Best Low Calorie Foods That Help You Lose Weight Fast 10 Best Workouts to Lose Weight and Burn Fat Your Ultimate Workout Routine to Lose Weight Effectively

Trending in Health

1 7 Signs of a Thyroid Problem That You Should Not Ignore 2 Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet) 3 Signs Your Lack of Sleep Is Killing You (And How to Improve It) 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 20 Best Guided Meditations for Sleep and Insomnia

Read Next

Advertising
Advertising
Advertising

Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

Advertising

2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

Advertising

5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

Advertising

8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

Advertising

11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

Read Next