Binge eating disorder (or BED) should not be taken lightly since it’s one of the most common eating disorders in the U.S. It’s also an illness that’s difficult to address, especially if the person suffering from it has no idea about their condition. Good thing, there are treatment options for binge eating. If you have BED, you can try these self-care tips to avoid and cope:
1. Stop Dieting
Fad diets are unhealthy and may even trigger binge eating because of its restrictive approach. Focus on converting to a healthy lifestyle instead than restricting yourself from eating the food you want to eat. Rather than cutting out some food groups, eat in moderation because this doesn’t trigger binge eating episodes. Make sure to eat more unprocessed fruits, grains, and vegetables.
2. Don’t Skip Meals
Set up a regular eating schedule and stick to it. The reason for this is because skipping meals can cause cravings. This will lead to overeating eventually.
3. Mindfulness in Eating
Mindfulness means you stay attuned with your body. You listen to it when it tells you that it is not hungry anymore. Don’t eat more when you’re not hungry anymore. You have to recognize what your body is telling you. You must also enjoy the food you’re eating by chewing it slowly and not devouring it.
4. Keep Hydrated
Drinking plenty of water can curb your appetite and help you stop overeating. By doing so, you lessen calorie consumption.
5. Doing Yoga
Yoga is a practice that can help you relax, both in mind and body. It has breathing exercises and poses that can help you meditate. Yoga requires discipline to get balance. It can develop your eating habits and minimize emotional eating if you’re prone to it.
6. Put the Right Food in Your Kitchen
Having too much food will have you rummaging the kitchen. Instead, clean out your kitchen of junk food and replace them with healthy food like fruits, whole grains, nuts and seeds, and vegetables. Some fruits and vegetables have fiber, which can help reduce your hunger by making you feel full.
7. Go to the Gym
Hitting the gym can cut your appetite. It can help elevate the mood and prevent stress eating. Of course, the best part of going to the gym is losing extra weight.
8. Don’t Skip Breakfast
Start the day right by eating a healthy breakfast. You’ll feel more energized and alert the whole day when you don’t skip breakfast. This also decreases binge eating episodes.
9. Sleep Well
Sleep deprivation is being linked to binge eating. Not having enough sleep can affect the levels of hunger and appetite of a person. Try to sleep at least eight hours a night to make sure you don’t run the risk of binge eating.
10. Keep a Journal
In this journal, talk about how you feel in connection with why you’re binge eating. Recognize unhealthy eating patterns and other emotional triggers. Write down how you’ll take responsibility for what you’ll eat. Write your goals with regards to eating and emotional responses.
11. Talk to a Trusted Person
Lastly, it’s important to talk to someone who understands what you’re going through. Talk about how you’re feeling and how it is affecting your appetite. If all else fails, talk to a medical professional regarding this matter.
Binge eating is something you can stop. While it won’t be easy, just don’t give up.
