Binge Eating Disorder has been included in the DSM-5.BED can affect people of normal weights if they are overweight but do not meet the threshold of being obese.Binge eating can cause physical and emotional problems.Many successfully manage BED with treatment.
Step 1: It's a good idea to get rid of the bad food in the house.
Don't stock junk and ready-to- eat foods in your pantry.These foods are usually very high in calories.There are healthy eating options in your kitchen.Prepare your own food.If you have to prepare your food, it will require a conscious decision to make a meal instead of just grabbing a bag of cookies and eating.Junk food should be thrown out from secret places.
Step 2: Don't be bored and stay active.
If you are not hungry, binge eating can fill the vacuum in your time.Get out of the house, walk your dog, take a stroll to the nearby park, or bike around the neighborhood when you find yourself bored.Unhealthy cravings for food can be caused by boredom.Regular exercise will help you manage stress and improve resilience.
Step 3: It's a good idea to eat a healthy diet.
Pick foods with lots of nutrition and avoid skipping meals.A balanced lunch and dinner is required if you want to eat a healthy breakfast.It's time to top it off with a snack.It's possible to control cravings for food by eating throughout the day.If you keep a food journal, you can identify when you are eating for emotional reasons and make healthy food choices.
Step 4: You can keep a food diary.
Keeping a record of what you eat will help you become more aware of your eating habits.You can use this to make healthy changes to your eating behavior.In addition to tracking what and how much you eat, also include information about your mood, whether you are alone or with others, and other activities you engage in while eating.This will give you an idea of complex eating behaviors.To make sure you include as much behavioral information as possible, create a grid with column labels.
Step 5: Deep breathing can be used to relax and manage stress.
Many people with eating disorders also have anxiety disorders.It's suggested that anxiety may be a contributing factor to eating disorders.Reducing the incidence of stress inducing binges will be achieved by effective stress management.It's possible to join a local yoga class.A variety of breathing techniques is included in most yoga classes.
Step 6: Get quality sleep.
Eating disorders and sleep disorders may be related.Chemicals that affect appetite are involved in regulating sleep.It is possible to regulate hormones and chemicals that affect appetite with a regular sleep pattern.To develop a healthy sleep pattern, create sleep rituals.Prepare for bed the same way every night.This will help you to feel sleepy when you start your routine.Do not nap during the day.Falling asleep at night will be more difficult because of napping.If you feel tired during the day, try to sleep until you are sleepy.
Step 7: Seek out therapy.
Therapy is the most effective way to treat BED.Cognitive behavioral therapy addresses thought processes that lead to binge eating.The ultimate goal of this type of therapy is to help people with BED identify their triggers and develop strategies to avoid them.Psycho education about healthy habits is included in CBT.Interpersonal psychotherapy can help sufferers of BED communicate better.It can help people with BED establish healthy relationships to ensure needed emotional support and treat any underlying social issues.
Step 8: There's a support group for people with BED.
You may be able to learn to manage urges and feel less isolated.People can connect with other people with similar problems through support groups.Many cities in the U.S. have Overeaters Anonymous groups.
Step 9: Take appropriate medication for psychotherapy and behavioral interventions.
Topamax and other drugs can help control BED episodes, but should be used in conjunction with therapy and participation in support groups.Discuss the benefits and side effects of medication with your doctor.You need a doctor's prescription to be on medication.
Step 10: You should read as much as you can.
A good way to understand BED is to read.Hope and motivation may be provided by reading success stories.Your experience is unique and you should keep that in mind while reading.Don't compare yourself and your progress to others.
Step 11: Recovering is a lifelong process with setbacks.
There are challenges that will crop up in the future.It's important to stick to the treatment plan no matter what happens.If you have a problem, don't beat yourself up.Don't focus on small failures.If there is a lot of setbacks, focus on the future.
Step 12: Binge Eating Disorder has some symptoms.
Any person can be guilty of eating too much food for the day or overdoing it at holidays or special events, but BED is chronic and causes significant distress.BED means rapid eating, where you finish a lot of food in two hours or less.The urge to eat until you feel better.Even if you don't feel hungry, you still have the urge to eat.It's a preference to eat alone because of embarrassment.After a binge eating episode, there is a feeling of shame, guilt, or disgust.
Step 13: Understand how emotional BED can be.
Binge eating will cause shame and guilt.The sufferers may engage in further binging to cope with the negative emotions.The vicious cycle will continue until healthier strategies are developed.The benefits of eating are temporary.
Step 14: Understand the reasons for BED.
Many people think that BED is a simple behavioral problem.Culture and psychology all play a part in the development of BED.Critical comments about one's eating habits can set the stage for BED.People with bouts of depression are more likely to develop BED.Loneliness and self-esteem issues can be contributing factors.