How to stop and recover from binge eating disorder on your own? It’s quite a good title and right time to discuss with you. What is Binge Eating Disorder? Binge eating disorder is the uncontrollable habit of consuming a large quantity of food (beyond what the body desires) at short intervals. The food is not purged from the body afterward. Binge eaters constantly pick foods all day and normally feel overfull. They eat every time even when they are not hungry. One thing about them is that they gorge upon food even without enjoying it. They continuously eat up to the point where it feels their stomach is about to burst. The consequence of this eating disorder is excessive weight build up. This food disorder is also known as compulsive eating. Victims are often afraid and worried about the effect on them, hence, their desperate wish to overcome it.
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How To Stop And Recover From Binge Eating Disorder
Below are proven tips to stop and recover from binge eating disorder on your own.
1 – Relate well with food
Addiction to food or binge eating may sometimes be difficult to control. Hence, it is important to maintain a healthy relationship with food. Below are tips to consider for a healthy food relationship.
Don’t yield to temptation
Avoid the temptation of keeping junk foods and unhealthy snacks at home. This will make you overeat thereby resulting in binge eating disorder.
Study your body
Note the differences between physical anger and emotional hunger. A person who eats recently and doesn’t feel a rumbling stomach now is not physically hungry.
Avoid mindlessly eating
Whenever you eat, stay focused. Do not eat mindlessly. Slow down while eating. This will make you eat less and enjoy your food more.
Don’t starve yourself
It is important you eat regularly. Do not wait until you are getting starved. Starving yourself will aid overeating. Ensure you stick to your meal schedule. Starving yourself by skipping food will make you eat more.
Include healthy fat
Incorporating healthy fat in your meal serves an advantage. It will keep you satisfied and ensure your stomach is full. Contrary to some people’s claim, you can control overeating and weight gain through dietary fat.
You may be bored at times. This is normal. However, do not use the boring times for snacking. Think of other activities. You can take a walk, watch movies, read or even learn something new.
Many people upon discovering this eating disorder have resorted to dieting, just to compensate for their overeating so that they can be back on track. This method usually fails since depriving the body from food will trigger off excessive hunger and result in overeating. A better alternative to this is to eat nutritious food moderately.
2 – Manage your emotions
A popular reason for binge eating is the desire to manage emotions that are unpleasant. These include stress, loneliness, fear, anxiety, and depression. When people experience this, they feel the only option to free themselves and get over them is to engage food as a means of comfort, but such relief is temporary and short-lived.
Here are recovery tips for this situation.
Keep a diary for tracking
A very good method of identifying the pattern associated with binge eating disorder is to observe it with a food and mood diary. Whenever you discover that you overeat, think deeply on what you think triggers the urge. If you can observe well and reflect on it, you will be able to discover what facilitates that urge. Record it in your diary. Your record should include what you ate (or wish to eat), why you are upset, and your feelings before, during and after eating. Which time, you will discover an emerging pattern which you will use for further treatment of the disorder.
Don’t resist those emotions
Whenever the urge to binge triggers in you, refuse to surrender yourself to it. What you need to do is to stop and observe what is going on inside you.
Take note of these:
- Identify the emotion you experienced: which of them? Is it stress, shame, loneliness, depression, anxiety, fear or emptiness?
- Tolerate the experience: negative emotions tend to be stronger when they are avoided and resisted. Do not judge yourself. Just try to accept and tolerate the experience.
- Take it to the next level: observe and explore what goes on, ask yourself where the emotion is felt in your body. Do you have any thought moving inside you?
- Stay away: assure yourself that you are not your feelings; you are distinct. Hence, emotions cannot define who you are.
Remember, at first, you may feel uncomfortable by sitting with your feelings. The moment you start resisting the urge to binge, you will begin to realize why you don’t have to surrender yourself to it. There are alternative ways of coping. Even, intolerable emotions are short lived. They will all pass away if you stop fighting them. Remember, you can choose your own way of responding to these emotions since you are in control.
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3 – Stay in control
Sometimes, the urge to binge triggers without any warning sign. However, when you see yourself in a situation when you are overpowered by this urge, the following tips will help you stay in control.
Don’t fight the urge
You need not struggle with the urge. The control measure here is to ignore it as if it is not there. Never give it any attention. Imagine it like a wave which will eventually dissipate.
Use distraction strategy
When you distract yourself by doing something else which is unrelated to giving the urge its attention, you are putting the urge under control. An example of this is calling a friend, watching funny movies, strolling around, etc. Distracting the urge will send it packing.
Converse with a friend
When it seems the urge is starting again, start a conversation with a friend. Discuss with him or her what you are experiencing. This singular act will ensure you feel better and dispose of the urge to binge.
4 – Ensure healthy lifestyle
To face life’s challenges and overcome all hurdles on your way, then need to cultivate healthy lifestyle habits is important. Exercise, adequate rest, and other healthy lifestyle habits will see you through tough times without binge eating.
Below are tips to achieve this:
A great way of overcoming binge disorder is to manage stress, depression, anxiety, fear, etc, without using food. Strategies to help include meditation, relaxation and breathing exercises.
Physical activities are among the various ways of overcoming stress. Exercise can be a great weapon to stop emotional eating.
Observe sufficient rest
When you refuse to sleep, your body demands sugary foods to boost your energy. However, enough rest (typically 8 hours of sleep every night), it will help our body control appetite for food.
Relate with people
Maintain a close relationship with others. Do not ignore social activities as well. Poor support network may make you succumb to the urge of binge eating. Request help at all times.
These are some of the best and proven tips for stop and recover from binge eating disorder by your own. Once you follow these tips, I’m sure that you will easily get out from this unwanted binge eating disorder. You may know some other great tips about stop and recover from binge eating disorder. If so, write those tips in the comment box below. I love to hear your comments and suggestions about this post and you can use comment box as much as you can. Share this post with your friends and relative which may help them to recover from binge eating disorder.