Jun 01 , 2020
Almost everyone overeats, especially on holidays and special occasions. You can decide to savor the moment, or treat yourself to a second/third-holiday meal. It’s common, until an individual experiences this same thing on a daily basis, giving them that out-of-control feeling. If this happens to you regularly, you may have crossed the line into binge eating.
What is Binge Eating?
Binge eating can be described as a situation whereby an individual consumes an abnormal amount of food, in which they lose control and are unable to stop. Binge eating can also be referred to as compulsive eating. Both men and women experience binge eating. This can have detrimental side effects, such as unwanted weight gain, high blood pressure, depression, and much more.
What Are The Causes of Binge Eating?
According to a recent study, about 5.6 million women and 3.1 million men in the United States may have to deal with binge eating disorder at some point in their lives. There are several factors that can influence an individual to develop binge eating habits. Some of the causes of binge eating include:
Biological Abnormalities: For instance, genetic mutations or hormonal irregularities may lead to food addiction and compulsive eating.
Psychological Factors: In addition, there is a strong correlation between negative feelings and binge eating. Psychological disorders, such as depression, anxiety, low self-esteem, body dissatisfaction, and more can cause binge eating.
Traumatic Factors: Traumatic situations like a history of sexual abuse can contribute to the risk of binge eating.
Social and Cultural Factors: Social pressures and critical comments about an individual’s body or weight can cause binge eating.
What are the Signs & Symptoms of Binge Eating?
Below are some signs that you may have binge eating issues:
- Eating when you’re not hungry
- Consuming unusually large amounts of food within a short period
- Feeling upset, depressed, disgusted, or guilty about your eating
- Eating at an abnormally fast pace
- Frequently eating alone or in secret
If you are suffering from compulsive eating or during your binge eating episodes, you will feel out of control and have trouble handling your emotions.
Implementable Tips to Curve Binge Eating
When you have binge eating issues, you may feel embarrassed about overeating and promise to stop. Fortunately, there are several strategies that you can try at home or with professional help to minimize your binge eating episodes. Here are some implementable tips that can help you curve binge eating:
Many people diet in order to lose weight. However, studies have shown that overly restrictive eating approaches usually trigger episodes of binge eating and increased cravings. Instead of a restrictive diet, eat more whole, unprocessed foods, such as vegetables, fruits, lean protein, whole grains, and healthy fats.
Avoid Skipping Meals
Are you of the habit of skipping meals? Breakfast is the most important meal of the day. Skipping meals, especially breakfast, leave you with little calories to keep your energy up. Conversely, taking breakfast provides you with enough calories to start your day and go about your daily activities. With this, you may have no cause to binge eat.
As mentioned earlier, there is a strong correlation between negative feelings and binge eating. On the contrary, regular exercises help your body release endorphins, a feel-good hormone, in the brain. Thus, boosting your mood and preventing depressions, which may lead to binge eating.
Also, you can curb cravings and avoid compulsive eating by taking plenty amount of water throughout the day.
Yoga helps to incorporate the body and mind. The practice uses specific poses, breathing exercises, and meditation to enhance relaxation and eliminate stress. Yoga can help boost healthy eating habits and minimize the risks of emotional eating.
Identify and Address Binge Eating Triggers
Another tip to help you curve binge eating is to identify and address the actions, events, or behaviors that trigger your binge eating episodes. This can include boredom, loneliness, the feeling of sadness, and more. Managing these triggers will reduce the prospects of binge eating.
Stress is another common binge eating trigger. Avoid stressful work or daily activities that are exhausting. Also, exercise regularly, practice meditation, and yoga. You can also opt for alternative therapies like aromatherapy, massage, or acupuncture.
Other tips to curve binge eating include;
- Practice mindfulness eating. Eat slowly without distraction.
- Remove temptations, such as sugary and processed foods, from your home. Also, do not stock junk foods in your cupboard or refrigerator.
- Learn to differentiate between when you are thirsty and when you are hungry.
- Get enough sleep.
- Avoid temptations to eat after having a proper meal or before going to bed.
There you have it! Above are some implementable tips to curve binge eating. Binge eating often makes an individual feel out of control. You will also have trouble handling your emotions. Eventually, you may end up with unwanted weight gain. By trying out the insightful tips mentioned above, you can take control of your eating habits and overcome your binge eating issues.
However, binge eating issues often vary from mild to severe. If you binge eat regularly or suspect that you may have binge eating disorder, you may need to see a doctor to get professional help.