Is it tough for you to keep yourself from overeating and feel like you’re tired saying you want to stop binge eating for good but you always end up bingeing?
Afraid you don’t know what’s going on in your connection with food?
Are you looking for simple and effective ways to reduce your binge eating? Even stop binge eating?
A good indicator that you’re ready to change your diet is that you’ve recognised that there may be a problem and are reading this post!
You’ll also be well-equipped to deal and stop binge eating thanks to the following six step-by-step approaches. It has been clinically proved that these methods can disrupt the pattern of binge eating.
What exactly is binge eating and what causes it?
Simply put, binge eating is uncontrollable eating. There are two types of binge eating episodes: objective binge eating and subjective binge eating.
Binge eating affects more than one in every 20 people, therefore it’s not an issue that just a few people face.
Objective Binge Eating
You’re consuming a lot of food (about 2,000 calories or more) in a short amount of time (around two hours), and the entire episode feels like you’re on autopilot.
Subjective Binge Eating
You’re eating an amount of food that you think is excessive but isn’t objectively large. The feeling of being out of control hasn’t gone away.
Binge eating also has the following characteristics:
Feeling as if you’re consuming “forbidden” food, which is frequently heavy in calories and highly appealing.
- Eating at a considerably faster pace than you typically would.
- Eating when you’re not physically hungry
- Having fun during a binge, yet feeling overwhelmed with guilt and shame afterwards.
- You’ll go to considerable measures to disguise your behaviour if you have a sense of secrecy about it.
- If these characteristics resonate with you, you may be wondering, “What is going on here?” Why do I behave in this manner?
Understanding the elements that influence your behaviour is crucial to change it; addressing these causes will have a “flow on” impact, resulting in fewer binge eating episodes.
Three broad “maintaining factors” — that is, elements that contribute to binge eating’s persistence – are:
1. Overvaluation of shape and weight
“What I weigh determines who I am.”
This is when you place a lot of emphasis on your weight or form to determine your self-worth.
Unlike other individuals, who assess themselves based on a range of factors such as work performance, friendship groups, or athletic ability, you assess your self-worth mostly based on how much you weigh or how you view your body.
Obsessive self-weighing or exaggerated societal comparisons can result from such a thinking system. It also supports unhealthy eating habits.
2. Restriction on what you eat
Avoidance of certain foods. Fasting. Calorie restriction is a type of calorie restriction.
Does this ring a bell?
That’s because they reflect the stringent “food laws” that govern what, when, and how much we can consume.
What role do these dieting habits have in binge eating?
Because these diet guidelines (“avoid chocolate at all costs”) are so difficult to keep long-term (“oops, I ate a Kit Kat!”), you believe you might as well go all out (“might as well finish the packet and start fresh tomorrow”) when you do break them.
Binge eating is caused by this reaction.
Shame, remorse, and a sense of worthlessness follow as a result.
You may be dissatisfied with yourself because of your lack of self-control. You might be concerned about how a binge would affect your weight and body shape. So you make the conscious decision to adhere to your diet even more strictly the next day.
The cycle then repeats itself.
3. Unexpected mood swings
Have you recently become depressed? Lonely? Stressed?
Your binge eating behaviour is also influenced by your mood.
Dealing with these intense emotions is exhausting enough, let alone having to stick to a rigorous eating plan. As a result, you grant yourself a reprieve. However, breaking these restrictions puts you at risk of binge eating.
Not to add that eating excellent cuisine is a mood enhancer. We forget why we’re feeling a specific way for a brief moment.
However, you might take it too far, so we’ll need to help you come up with more adaptable strategies to deal with low moods (without resorting to binge eating).
Below is my guide to the FREE eBook ‘first 4 steps to binge eating recovery’ + access to the private facebook group for binge eating recovery with the goal together to stop binge eating together! Make sure you gain access to that by entering you email address below!
The 6 Proven Steps to Stop Binge Eating
These stages are based on evidence-based cognitive-behavioral binge eating treatment manuals, so you can trust that they’ll help you get into a healthier place.
It’s best to go through the phases in order, especially since there’s evidence that focusing on changing your behaviour first, rather than your thinking, is a solid predictor of future success.
Step 1: Take a step back to assess and monitor your actions.
How do you go about doing it? It’s impossible to remember accurate details without constant monitoring. So keeping a diary is a terrific way to keep track of what’s happening on in your head before, during, and after a binge.
- Date and time
- What you ate – and how much of it you drank
- Where did you go?
- Whether you see it as a binge or not
- Any other details that can help you better understand your present eating habits, such as how you were feeling or your energy levels at the time.
- Remember that if you’re serious about losing weight, you’ll need to assess your progress on a regular basis until you’ve recovered control of your eating.
You will be able to understand and pinpoint the specific reasons that are causing your binge eating behaviour through monitoring. One of the most crucial things to alter is to understand what happens before, during, and after a binge. This way, you’ll know what you need to work on in order to quit binge eating.
If you don’t monitor, you’re going in blind, hoping to figure out what’s causing your binges afterwards.
This is obviously ineffective!
Monitoring will prepare you for rapid and long-term change to stop binge eating.
Step 2: Don’t forget to eat!
Aim for three meals and three snacks every day, spaced no more than three hours apart.
Delaying eating (such as fasting or skipping meals) and caloric restriction are two harmful dieting behaviours that can be avoided by eating regularly (such as undereating).
These two dieting behaviours have been linked to a variety of unfavourable health effects, including binge eating, psychological impairment, depressive symptoms, and anxiety symptoms, according to studies.
By avoiding harmful types of dieting, lowering any cravings to binge, and reducing your frequency of binge eating, eating frequently and flexibly will help you gain more control over your eating.
You’ll also like the constant energy you’ll have throughout the day!
How do you go about doing it? Plan! Plan! Plan! Plan and write down when you’ll eat your meals and snacks each night. Because the initial focus is on developing momentum, consistency, and regularity, don’t worry about what to eat.
In Step 4, we’ll go over how to change the type of food you eat.
You could wish to eat in response to your body’s cues (such as hunger). These signals are generally disturbed in binge eaters, making it difficult to tell the difference between hunger and satiety.
These cues should ultimately return if you’ve established a stable practise of regular eating, making you far better prepared to follow an intuitive eating plan.
Step 3: Addressing Issues
Do you find it difficult to successfully deal with a poor situation? If that’s the case, understanding how to solve problems effectively might be a smart idea.
Remember that binge eating is predictable: it usually happens when (a) we have an all-or-nothing reaction to breaking a dietary guideline, and (b) our mood varies and worsens.
Working through these difficult periods in a healthy and effective manner may help to prevent these expected binges.
How do you go about doing it? Problems can feel overwhelming and insurmountable at times, but remember that you’re not alone.
This 4-step problem-solving guide (with an example) can be useful:
- Determine the issue: My girlfriend and I are often fighting, and I’m home alone
and frustrated all of the time.
- Consider the following options for solving the problem: I had the option of
eating, watching TV, browsing social media, or going for a stroll.
- Consider the following implications of each solution:
- Eat: This isn’t a smart idea because, in the past, when I ate to relieve my aggravation, I would
- Watch TV: There isn’t much on TV right now, so I’ll probably grow bored and feel compelled to eat
- Jump on Instagram and see other people having fun: I’m not in the best of moods right now, so getting on Instagram and seeing other people having fun would probably make things worse.
- Take a walk: Taking a walk will keep me away from temptation while also allowing me to let off steam.
4. Choose the best solution(s) and put them into action: I’m going for a long stroll – at least 45 minutes!
Step 4: Meditating to Accept your Situation
Have you ever contemplated meditating your way out of a funk?
If so, congratulations: meditation can be a wonderful technique for dealing with the unexpected tensions and concerns that we all face on a daily basis.
Meditation forces you to sit back, relax, and become more aware of, accept, and welcome your mind’s inner workings.
In other words, it keeps you from impulsively bingeing (or engaging in any other harmful habit) whenever something stressful occurs or something doesn’t go as planned.
So, whenever you detect a sudden shift in emotional states, an overpowering sense of stress, or a blow to your self-esteem, try meditating for a few minutes.
There are a plethora of fantastic meditation app accessible for download for free.
Performing meditation session before or after you’ve problem-solved your way through your unfavourable experiences.
It will keep you grounded and, with enough practise, will help you avoid bingeing.
Step 5: Tacking with Anxiety Around Food
Do you have any delectable “forbidden foods” on hand? Why do you have a list of “forbidden foods” in the first place? After all, no single food will cause you to gain weight.
Maybe it’s because these foods are binge-eating trigger foods that bring you a lot of pain and anxiety.
Gradual exposure to certain items and their reintroduction into your diet (in moderation) will help you overcome your fear of certain foods and their ability to trigger a binge.
How do you go about doing it? Make a list of the items you’re not allowed to eat. Sort them from “most forbidden” to “least forbidden” in order. Reintroduce foods from the “least banned” list to your diet gradually.
Put a little handful of cereal in your regular morning smoothie if cereal is on your “least banned” food list (but you’re still hesitant to eat it). You’ll gradually realise that eating the cereal has no negative consequences.
You’ll have disproved your erroneous idea that eating cereal makes you gain weight!
It’s possible that your concern about that meal may fade, and you’ll be able to enjoy a more balanced diet – and life!
Continue to do so for the other foods until you no longer feel anxious. They aren’t going to be a binge-eating trigger for long.
Keep in mind that this will take time. Don’t expect to be successful right away. However, when you gradually reintroduce foods, you will realise that you have less anxiety. I’ll keep my word.
Step 6: Engage in Enjoyable Activities.
Let’s take a break from evaluating your self-worth solely on the basis of your weight and form and look at other elements of your life.
Your urge to diet – and, with it, your binge eating episodes – may reduce if you can extend your scope of self-evaluation by elevating the relevance of other life areas.
How do you go about doing it? Consider activities that make you joyful, provide you joy, or pique your interest.
Here are a few examples….
- Powerlifting competitions
- Getting involved in a football club
- Attending dancing classes
- Practicing yoga
- Taking up Quidditch (yes, there is such a sport!)
- Putting together puzzles
- Make as long a list as you can of these. Be inventive!
Which one are you going to give a shot?
The goal of these activities is to add more significance to your life, regardless of your weight or form.
If you dedicate enough time and effort to these pursuits, you may eventually learn what matters most in life. Your desire to maintain a healthy weight and form may wane. When it occurs, it will almost certainly have a good impact on your eating habits.
Be patient as these measures take time to implement. But I’m confident that your health, emotional state, and lifestyle will all improve in the near future to finally stop binge eating.
I’d like to hand it up to you now to pass on the baton to take control to stop binge eating.
What is the most difficult aspect of your eating habits for you?
There is a way out, click here to access my online Binge Eating Freedom Course in this link to finally escape food guilt and finally enjoy food like we did as a kid before dieting consumed our lives.
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