How to Stop Binge Eating
Picture this: you’ve been “good” all day, keeping your calorie count to an all-time low so you can finally shed those extra pounds. However, as the clock rolls around and dinnertime approaches, your stomach lets out a ferocious growl. You’re not just hungry, you’re starved.
Because you’ve been good, you give yourself an extra helping – after all, you deserve it, right? But one helping turns into another, and soon, you’ve eaten your entire day’s worth of calories in a single sitting.
If you’re struggling to keep your appetite under control, then you’re not alone. Although there are many triggers for bingeing during meal times, the result is always the same: a larger waistline and the guilt that follows afterward.
Fortunately for you, it is possible to stop your binge eating before it becomes a problem. With these simple tips, you can fight your appetite and control your appetites, rather than letting your stomach call all the shots.
5 Easy Tips to keep your Appetite Under Control
1. Don’t Eat Out of a Box : As convenient as it is to grab that box of cheese-its and sit in front of the TV, once you start mindlessly munching, you won’t be able to stop. Instead, measure out a portion of your snack or meal in advance and put the rest away.
.2. Take Time Yourself: Too often we get in the habit of scarfing down as much food as we can in a short period of time, barely even tasting what we’ve eaten and still searching for more afterwards. Try to extend your meals to at least 15-20 minutes. Chew slowly and savor each bite.
3. Ask Yourself, “Am I Really Hungry?”: There is a difference between true hunger and cravings. Just because you’re suddenly craving pickles and ice cream doesn’t mean that you’re truly hungry, or even that your body supposedly needs the nutrients.
If you think you’re hungry, drink an entire glass of water first and wait a few minutes (because more often than not, we confuse hunger with thirst). If you’re craving a food, then do your best to wait it out. Typically a craving lasts for no more than a few minutes, so try distracting yourself with your favorite hobby, activity, or exercise.
4. Find a New Way to Unwind: Our favorite foods offer us some mild form of comfort when we’re stressed or depressed, but when we turn to food for every problem, the only answer we’ll receive is a larger waistline.
Even if your schedule is busy and you find yourself scrapped for time, schedule out some time specifically for you to relax and unwind. Whether you use that time to catch up on sleep, learn a new hobby, or try a new sport is entirely up to you.
5. Don’t Skip Meals: You know those skinny girls that don’t eat simply because they “forgot”? Well that method simply doesn’t hold true when it comes to losing weight. Skipping a meal cranks up your appetite into overdrive, and you’ll be more likely to binge the next time you’re offered a meal.
As counterintuitive as it seems, you have permission to snack (in moderation) between meals. If you carefully measure out your portions, a small snack between meals can keep your glucose levels in check, and even reducing your desire to eat larger portions at breakfast, lunch, or dinner.
If you’ve had a rough week and binged on more than one occasion, don’t let the guilt bring you down. You can still come back from a binge and lose weight safely, without the need to take your diet to extremes (thus repeating the cycle).
The key to healthy weight loss is the find balance – in your fruits and veggies, in your cardio and strength training, and even in your ordinary activities. Keep in mind that the healthiest dieters are not perfect, and that losing weight is a lifetime goal.
Note: Overeating on occasion is a normal behavior – however, purging behaviors afterwards are not. If you feel the need to vomit, or take laxatives to counter act the effects of bingeing or if you find yourself bingeing frequently throughout the week, we recommend that you seek professional help.