The most common eating disorder is binge eating disorder (BED). It’s a mental illness marked by recurring episodes of binge eating followed by emotions of remorse, humiliation, and a lack of control.
BED is a recognized psychological illness that involves much more than just food. Individuals with this condition will almost certainly need to have a treatment plan prepared by a medical specialist.
BED patients have episodes of eating excessively large amounts of food even when they are not hungry. They might experience a profound sense of remorse or shame after an episode. Binge eating on a regular basis will lead to long-term health problems. Fortunately, there are a few things you can try to do to reduce your binge eating episodes.
Don’t Skip Meals
Skipping meals might raise the risk of overeating and boost cravings. It can make your body hungry for nutrients and make you more prone to overeating. Setting and maintaining a regular meal routine is among the most effective methods to avoid binge eating.
Breakfast is essential because it kickstarts your metabolism and gives you the energy you need to go through the day until lunchtime. To get your day off to a good start, eat a high-protein breakfast. And to maintain your metabolism and energy levels, don’t skip lunch and dinner. You can also munch on some healthy snacks during the day.
Yoga is a stress-reduction and relaxing activity that integrates both the body and mind through specialized breathing techniques, positions, and meditation. Yoga has been shown in studies to promote good eating habits and minimize the risk of binge eating.
Fad diets are generally dangerous, and research suggests that extremely restrictive eating habits can lead to binge eating episodes. Following a strict diet plan can make your body feel deprived of nutrients. Cutting calories abruptly might lead the body to fall into hunger mode. Either of these circumstances can lead to binge eating episodes.
You can, instead, practice intuitive eating. When you eat intuitively, you eat when you’re hungry and stop when you’re satisfied. It means that you are allowing yourself to eat and allowing your body to make healthy eating decisions.
Add More Fiber to Your Diet
When compared to refined grains, sweets, and processed meals, eating whole grains, fruits, vegetables, and unprocessed foods might help you feel satisfied. Eating processed food, sweets, and other junk food constantly will give you a quick rush of energy followed by a “collapse” that might cause cravings. Fiber passes slowly throughout your digestive system, so you stay fuller for longer.
Plan Your Meals
Meal planning can help you make sure you have the right ingredients on hand and prepare balanced meals. Measuring food portions and putting the rest of the food away might also help you prevent binge eating. However, we are not suggesting that you limit yourself. Make sure you’re still mindful of what you’re eating.
Final Thoughts — Seek Help
While the approaches listed above could help, overcoming binge eating typically requires a treatment regimen created by a specialist. When things get tough, it’s best to seek advice from a professional.
BED treatment might include a variety of therapies or drugs to help reduce binge eating and address any underlying causes or signs.