6 Ways To Stop Binge Eating
Binge eating is a common way for people to relieve psychological and social distress such as frustration, anxiety, depression, and isolation by consuming large amounts of food in a short period.
“Up to 7.2 to 13 % of the population is currently engaged in daily binge eating episodes, and the incidence of binge eating in the society is growing over time,” according to research conducted in general populations in 2020. Binge eating has increased among people, especially adolescents, during the stressful days of the pandemic.
Have you noticed that binge eating is a good way to pass the time during this period of social isolation and loneliness? If you answered yes, you might be concerned about weight gain and obesity, which are unavoidable effects of binge eating that you must overcome. Furthermore, your health could be worsening, as binge-eating foods are high in fat and sugar but low in nutrients.
Here are 6 Easy Ways to Stop Binge Eating
Practice Intuitive Eating
When you eat intuitively, you eat when you’re hungry and stop when you’re finished. It entails giving yourself unrestricted permission to eat while remaining curious and nonjudgmental.
We’re all born with the ability to eat when we’re hungry and stop when we’re full. But as we get older, many of us lose the ability for a number of reasons. Intuitive eating is about reclaiming your ability to trust your body to make healthy food choices.
Ignoring Hunger Signs
Irregular hunger signals are the body’s and skin’s worst enemies, so why not stop them? Black tea, green tea, water, fruit or vegetable salad, chewing gum, and other calorie-free foods may be substituted for eating during binge eating. Foods like lettuce, water, and tea confuse the hunger signal and help you lose weight.
Having Consistent Meals
A daily, moderately sized meal that includes low-energy-density foods like fruits and vegetables provides a feeling of fullness, reducing the desire to binge eat. Do not miss your daily meal; instead, break it into smaller portions and eat it more often to avoid binge eating.
Developing a Hobbies
Do what gives you pleasure. It could be anything from reading a book to writing a story to cook to planting to religious practice to talking and listening to your family to taking an online course to paint. Simply choose a hobby that suits your personality and push yourself to participate in it whenever you experience a hunger pang that isn’t fulfilled by a daily meal.
One hour of low-to-moderate intensity exercise a day is sufficient to make the whole day enjoyable. It not only diverts your attention away from food but also helps you regulate your appetite, alleviate tension, and boost your self-esteem. “Acute moderate-intensity exercise temporarily reduces hunger sensations and can create a short-term negative energy balance,” according to a study published in the Journal of Endocrinology.
Now it’s up to you to decide the type of exercise to do. The one that you love doing while doing it. If you’re overweight, a fast-paced stroll, jogging, cycling, or yoga will help you shed pounds. Weight lifting, pull-ups, push-ups, and crunches are all good ways to develop strength if you’re trying to gain weight. All of these things are simple to do in your room, garden, or on your roof.
“If you are overeating or indulging in fast food, just one single night of sleep loss is enough to sidetrack your best attempts at a balanced diet,”
Dr. Paul Grewal in his book ‘Genius Foods.’
If you’re a night owl, your chances of bingeing are higher, which means that your attempts to stop this bad habit would be in vain. If your late-night mood makes you want to feed, you can easily stop it by controlling your sleep-wake cycle. Early sleep and early rise will help you break this bad eating habit while still ensuring healthy skin, a happy mood, and good physical health.
Binge eating is a distressing habit. But there are ways to mitigate it. Work on finding causes, exercising, reducing stress, and drinking enough water. It is possible to develop a healthier relationship with food, and investing in your health is important for a happy and healthy future.
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