Binge eating is the most common eating disorder in the US.It involves eating a lot of food in a short period of time.binge eating is different from over eating in that it is accompanied by an emotional component, including feelings of guilt and shame.It is hard to stop binge eating, but it is not impossible.
Step 1: Be kind to yourself.
If you are struggling with the urge to binge, or if you have already begun and are trying to stop, take a moment to acknowledge that you're doing something good for yourself.If you want to take control of binge eating, allow yourself a moment to be proud of yourself.Being kind to yourself requires stopping negative self talk.Your mind may be racing with negative thoughts during a binge.Try to counter those thoughts with positive ones, for example, "I am strong enough to admit this is a problem" or " I was kind to that telemarketer earlier"
Step 2: As a fresh start, view each bite.
It is possible to make a fresh start without waiting for a new day.Start fresh.You may have already been several bites in.It may feel like you can't stop once you've started, but that's not the case.If you want to avoid a full-out binge, try to view each bite as a separate decision.You may feel like you need to try harder next time, but this is a good time to practice being kind to yourself, and to show yourself that you can stop.
Step 3: Don't distract yourself with another activity.
Go for a run.There are a lot of yoga, dance and exercise videos on the internet.Do something creative if you can't do physical exercise.Write, draw, do crafts.Turn on your favourite album and sing along.Call someone you enjoy talking to.
Step 4: Instead of giving in, view the urge as a wave and surf it.
You don't need to give in to the urge to surf because it will go back down.Even if you don't give in, it will eventually end.
Step 5: Do you know what bingeing will accomplish?
The answer won't make you feel sick or sad.You might even try to understand why you are bingeing.Maybe you spent the day looking for a new bathing suit and hated what you saw in the mirror because of work or personal stress.It is possible to write your thoughts in a journal.Try for three pages, no matter the size of the journal.
Step 6: You can ask for help from a third party.
There are a lot of useful resources available to those of us who struggle with binge eating.There are many links for online and phone support, including hotlines throughout the world, in the Binge Eating Support Groups online forum.The Binge Eating Disorder Association website is a good resource for people with BED, as well as for family and friends who may be concerned that someone they care about is struggling with it.
Step 7: People who have struggled with BED have success stories.
Reading their stories will make you feel less alone, and may help strengthen your resolve to quit binge eating.The National Eating Disorders Association has a page dedicated to success stories.
Step 8: There isn't a quick fix.
You shouldn't expect to go from bingeing to eating healthy immediately.Be gentle with yourself.You are likely to have good and bad days.Every moment is a chance to start fresh.You don't have to wait until tomorrow to try again.Now is the time to be healthy.Do you binge again 10 minutes after that choice?That is alright.It's up to you to be healthy again.You will get stronger the more you practice this.
Step 9: Don't punish yourself.
It's the worst thing to do after bingeing, to punish yourself with excessive exercise or starving the day after.You should eat regular meals.Eat because it makes you feel better.It makes you feel good.You do not deserve to suffer.
Step 10: Have compassion for yourself.
A common cycle with bingeing is that you feel bad so you eat.Don't beat yourself up for bingeing, treat yourself as your best friend, with kindness and understanding.Positive statements can be used to counter negative self talk.If a voice inside you says that you are fat, counter it with something else that makes you feel good about yourself.You should treat yourself like a child.If a child said that he or she was fat, would you tell them?It is possible to gain more insight into why you are binge eating by having a dialogue with yourself.It's important to focus on your own well-being, rather than the food side of things.The food is not the problem.It could be a symptom of something you are struggling with.
Step 11: Food can be replaced with other pleasurable activities.
These could include exercising, joining a class at your local community centre, learning a language, or anything that makes you feel good.
Step 12: Track your thoughts, feelings and urges in a journal.
It's a good idea to write at least three pages each day to remember the days when you feel the urge to binge.According to Doug Bunnell, if you are more in touch with your feelings and urges, you may be able toframe the problem from being one of "I'm hungry" to " I feel ignored or unimportant" or whatever it is, and line up the solutions for that.
Step 13: You can meditate and visualize a healthy you.
Studies show that visualization can affect the human body.Close your eyes, and imagine yourself resisting the urge to binge.Think of yourself as eating a healthy meal and stopping before you get sick.We like to be correct.Our brains will hold onto what we believe to be true and work to prove it.We will see evidence if we think the world hates us.We will do things like binge eat if we think we're not good enough.You can change your brain.Positive self talk help and visualization.
Step 14: Seek the help of a professional.
If you want to start with a medical doctor, he or she can suggest medications or refer you to a support group for eating disorders.For a lot of people, therapy is the best route because of the drawbacks of medications.If you decide to take medication, combine it with therapy.There are a number of drugs that can help you fight binge eating.There are a variety of prescriptions designed to help with binge eating.It would be best to talk to your doctor about the best option for you, as there are significant side effects that must be understood.
Step 15: Join a support group.
People openly discuss their struggles with binge eating in an online forum if they join a local support group.If you want to do an Internet search that includes the city you live in, you should look at the following websites.The National Eating Disorders Association provides information and referrals for eating disorders.
Step 16: Plan what you will do when you get the urge to binge.
Write it down on a piece of paper.As possible, be as detailed as possible.You can follow your plan if you feel the urge to binge.If you find yourself struggling to go through with your plan, make a promise to yourself to complete at least three of the steps before you give in and binge eat.The hardest part is often starting.After three steps, you may want to keep going with your plan, and the urge to binge eat may be a thing of the past.
Step 17: Don't diet.
One of the most common reasons for binge eating is this.Don't limit your food intake.If you want to feel nourished and satisfied, you should eat a diet rich in healthy fats, fibre, and other vitamins and minerals.If you feel hungry and tired, you're less likely to fight the urge to binge.Have you ever been told that you couldn't have something?It makes you want it more.The idea applies to eating.You should have a small amount of chocolate if you are craving it.Do you like chips?Have a single serving.The all-or-nothing attitude can lead to bingeing.Scientific studies show that when our bodies aren't getting enough food, our brain craves sugar.
Step 18: Don't eat the foods you're most likely to binge on.
This will help remove temptation.When you want certain foods, you must first buy them, making it more conscious to eat them.
Step 19: Eat well.
Paying attention to your body and what you put in it is what eating mindfully is all about.Take time to savour what you are eating, and pay attention to how you feel when you're full.
Step 20: Do you know if you're actually hungry?
We eat when we are tired or bored.Before you eat, take a quick self-assessment to see if you're bored.
Step 21: You can learn what it feels like to be hungry.
If you restrict your food intake or eat when you are not hungry, you may not know how to feel hungry.If you have been doing this for a while, your body may not be showing the usual signs of hunger, which include stomach growls, weakness, and headaches.You don't want to let it get to the point where you are weak and angry.
Step 22: You can tell the difference between hunger and thirst.
We are thirsty when we think we are hungry.If you don't know if you are hungry or thirsty, try drinking a large glass of water and waiting.You probably are if you still feel hungry.
Step 23: Drink plenty of water.
There are differing opinions on how much water one should drink each day, but a common rule is to drink roughly 2 litres of water every day.If you have an illness that requires you to drink more water, you would want to do so.If you want to know how much water you drink each day, you can download a phone app.Waterlogged and Water Your Body are popular.