Binge eating is a disorder that can develop in anyone. It is a mental health condition where you end up consuming large portions of food while undergoing a traumatic episode. It can come with feelings of shame and guilt. You might feel like you have lost control over your body. An article in Very Well Health says binge eating disorder (BED) can cause health problems like heart disease and type 2 diabetes. It can lead to obesity and further related complications. However, some of these tips can help you overcome or avoid binge eating.
Staying hydrated can help you avoid overeating and reduce cravings. A study in the Journal of the American Dietary Association found that if people consumed the requisite amount of water, they consumed fewer calories.
Drinking water also boosts metabolism. If you are an adult woman, you must drink at least 2.7L of water in a day, says a study by the National Academies of Sciences, Engineering and Medicine.
Avoid Restrictive Diets
You must avoid any diet that restricts you from eating the food you crave a lot. This can lead to heightened cravings which can result in further overeating.
These diets might promise a quick fix to your problems, but these claims often tend to be false. An article in Healthline says that you must stay away from diets that promise quick weight loss, eliminate entire food groups, involve rigid eating plans and promote weight loss without exercise.
You must opt for a sustainable approach that includes exercising and a diet that fulfils your cravings and has enough nutritional value.
Consume More Fibre
Unprocessed food, fruits, whole grains, and vegetables can satiate your hunger better than processed food and refined grains. The former group of food items have dietary fibre that moves slowly through the digestive tract. Hence, it keeps hunger at bay for a long time.
On the other hand, if you consume fast food and refined sugar, it will only help you with instant but sporadic bursts of energy. In the long run, it leads to intense cravings. Bananas, barley, brown rice, apple, carrot, oatmeal, green bean, nuts, berries and whole-grain bread should be a part of your meals.
Avoid Skipping Meals
If you skip meals regularly, you might end up with a binge eating disorder. To ensure a good metabolism and maintain enough energy levels, you must eat breakfast, lunch, and dinner on time. Setting a fixed time for meals can help you avoid snacking excessively in the middle and keep your hunger satiated.
Breakfast is one of the most crucial meals of the day that must consist of high-protein food items like oats, chicken, eggs, poha, almonds, sprouts, and yoghurt. For lunch, you can eat pulses, rice, and roti. You can choose lighter options for dinner.
Relaxing and exercising help with stress management, which is a common factor for binge eating disorder. The Very Well Health article mentioned a nutrition study that found fast, short, and high-intensity exercises decrease binge-eating episodes among women.
It is not mandatory for everyone to hit the gym. A 30-minute walk, dancing, bike riding, yoga, meditation, and swimming can help manage stress. It is also necessary that you sleep for at least 7-8 hours to avoid binge-eating during the night.
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Follow The Intuitions Of Your Stomach
Instead of relying on cravings, we must follow what our stomach or body is trying to tell us. The Very Well Health article suggests eating only when you feel hungry and stopping when the stomach seems full.
Practising intuitive eating can be difficult at first, but it is easy to follow through once you get the hang of it. Most humans are born with this kind of intuition.
Before your binge-eating episodes turn into something more serious, you must start listening to what your body is trying to tell you. A little mindfulness and a few easy-to-follow steps can help you stay healthy without missing out on your favourite food.
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